Health & Fitness Tips

Home < Tips < Welcome To Our Health & Fitness Tips Page This page contains tips on health and fitness that we have been collecting for some time. You can click on the categories below to see tips on that category. Click on top to come back to this list from the tips.
  General Fitness
  Healthy Eating & Nutrition
  Cardiovascular
  Weight Training

General Fitness
The first group of tips in this section cover general information to help you maintain general good health. The links below will bring you to tips for:
Warming Up/Stretching
Recognizing and avoiding injury
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COLD WEATHER FITNESS: PRECAUTIONS
You can workout safely during cold weather by following these precautions:

Check out the wind chill and temperature before going out. Stay indoors if conditions are extreme.
Dress in layers that you can easily remove. If you become cool, you can always put on more clothing.
Wear synthetic fabrics that keep moisture away from you skin. You don't want to become chilled.
Wear a hat. Most heat loss is through the head.
Wear mittens or socks to keep your hands warm--gloves isolate your fingers ultimately losing heat.
Wear bright colored and reflective clothes. Anticipate that drivers may not be able to see you or stop quickly.
Change your workout time so that you do not exercise in the dark.
Head into the wind. You want to end your workout with the wind at your back when you are sweating the most.
Drink plenty of water. You need water to prevent dehydration in the winter just as in the summer.
Watch out for slippery surfaces. Exercise with a friend since the chances of injury are greater due to icy conditions.
Take longer warm ups if needed. In cold weather, strains and sprains are more likely to occur if your muscles are not warmed up properly.
Protect your skin. Use moisturizers before and after exercise.
If you are shivering, add another layer of clothing, drink warm liquids, or get inside and warm up.
Always check with your physician before you begin an exercise program.

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COLD WEATHER FITNESS: BENEFITS
It's easy to stay all warm and cozy indoors during the winter months. To keep yourself from becoming a winter exercise dropout, you will need to focus on what you will gain from exercising through the winter.
Cold weather is a great fat burning time of the year. Your body burns extra calories just to stay warm. Winter exercise helps to shake the "winter blues" by releasing endorphins, the mood enhancing hormones of the body. Your energy levels increase, and you sleep better. And when spring finally arrives, you are in better shape.
Unless your doctor advises against exercising outdoors, you should be able to continue your regular outdoor activities, or maybe take up some new ones.
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COPING WITH THE WIND CHILL FACTOR
Limit or cancel exercise during extremely cold weather or when the wind-chill factor is in the danger zone. Wind-chill Factor Charts or local weather reports will give this information. Dress properly for exercise in the wind and cold. Wear several layers of light clothing rather than one heavy garment. The layer closest to the body should be absorbent. A porous windbreaker will keep the wind from cooling the body and will allow for the release of body heat. Protective covering is needed for the hands, feet, nose and ears since these parts are susceptible to frostbite. Also, try to keep from getting wet in cold weather. (See: COLD WEATHER FITNESS: PRECAUTIONS)
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ARE YOU READY FOR PHYSICAL ACTIVITY
Before beginning any type of physical activity program, you should have a physical examination by your personal physician. The following questions are designed as a first step in your planning to increase the amount of physical activity in your life:

Has a doctor ever said that you have a heart condition and recommended only medically supervised activity?
Do you have chest pain brought on by physical activity?
Have you developed chest pain in the past month?
Do you tend to lose consciousness or fall over as a result of dizziness?
Do you have a bone or joint problem that could be aggravated by the proposed physical activity?
Has a doctor ever recommended medication for your blood pressure or a heart condition?
Are you aware through your own experience, or a doctor's advice, of any other physical reason against your exercising without medical supervision?

If you answer "yes" to one or more questions, consult with your personal physician before increasing your physical activity. For more information, go to http://www.shapeup.org/fitness/index.htm
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OPTIMAL LEVEL OF TRAINING
Doing what you normally do, or a little more than your normal exercise will not cause improvement. The threshold of training is the minimum amount of exercise necessary to produce gains in fitness. Beginners need to start their exercise program near threshold levels and progressively increase those levels. As you progress, you will enter into a fitness target zone. You are now reaping the benefits of exercise. This fitness target zone begins at the threshold of training and stops at the point where exercise becomes counterproductive. That point is the optimal level of training.
Some people expect to see large losses in body fat or increases in muscle strength within a few days of beginning exercise. Research indicates that it takes several weeks for the benefits of exercise to become apparent. Start slowly and don't do too much too soon. Persistence is the key.
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WHY DO THE EXPERTS KEEP CHANGING THEIR MINDS
One of the most often heard statements about nutrition and exercise is, "Next week it will be something different." The fact is that science is a process. Science looks for the truth. And to do this, it must rely on data. Data comes from various sources within the scientific community. It accumulates bit by bit. As informed consumers of information, we must sometimes do our own research and assimilation. The following are some research pointers to help you use the information you find:

Don't jump to conclusions. Investigate before changing a health habit.
If it is an animal study or some other kind of lab study, be cautious about generalizing. Animal studies may not relate to humans.
Beware of press conferences and other hype. Often eager journalists report findings too soon, and these findings may be inconclusive or flawed.
Notice the number of study participants and the length of the study. The smaller the number of participants and the shorter the study's length, the greater the possibility that the findings are incorrect.

Following health news is a challenge but often an interesting adventure. After a period of time, you will begin to understand the importance of making your own decisions based on thorough knowledge.
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MIDLIFE WEIGHT GAIN IN WOMEN
Many women find themselves gaining weight around menopause. It's not unusual for a woman to gain ten or fifteen pounds even though she may not have increased her calories or decreased the amount of daily exercise. This weight gain may be nature's attempt to protect her. The extra padding around the hips can help to prevent injury due to falls. Small amounts of estrogen created by the fat cells can help to replace the estrogen no longer produced by the ovaries. Also, the extra weight provides a natural weight bearing exercise to make the bones denser helping to prevent osteoporosis.
If obesity is not a factor, then the weight gain may not be harmful. Overall fitness is the key to wellness and is extremely important for the post-menopausal women.
For information and a support group for women over forty interested in an active lifestyle, go to http://www.secondwindfitness.com.
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Eat Soup To Lose Weight
According to researchers at the University of Pennsylvania, soup can be a big help to anyone who has losing weight as one of their new year's resolutions. They found that when people eat soup at the beginning of a meal their rate of eating slows. This may be because soup fills the stomach, sending a signal to the brain to curtail appetite.
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Another Healthy Way To Lose Weight
Try eating fiber-rich vegetables like asparagus and artichokes at the beginning of a meal. The fiber in these foods is thought to block calories in the other foods you eat. Don't smother your veggies with butter or cheese sauce, which are high in fat and calories. Instead try lemon or lime juice as a topping.
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PLAN B
On days when you cannot follow your regular workout, it is important to have a plan B. If the weather is bad, your life is hectic, or you just don't feel like doing your regular routine, it is important not to give up. Many people never return to their fitness plans once the plan does not fit their schedule. Life gets in the way of fitness. Deciding what you will do ahead of time is one method of self-motivation. Plan to go to the mall to walk when it is raining or walk at a parking garage. Vigorous exercise such as shoveling snow, washing your car, gardening, cleaning out the basement, or general housecleaning can take the place of your morning walk, jog, swim or aerobic class. Remember, the goal is to accumulate 30 minutes of moderate exercise throughout the day.
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DO YOU FEEL GOOD
In the world in which we live, it is hard to tell if we feel good anymore. Daily stress has increased in huge amounts for the average person because of technology. Cell phones, voice mail, and pagers, call forwarding, electronic organizers, and e-mail have made us available on a twenty-four hour basis. The demands of even small tasks have increased by huge amounts. Do we stop to see how we feel, or has the stress of daily living become what is normal? Do we know how to feel good!
Stress will deteriorate the body slowly over time. The body begins to weaken. Weight gains can occur along with hypertension, ulcers, heart disease, and loss of stamina. And when we stop to relax for a moment, our bodies relay the messages. We feel tired, burned out, and often we become ill.
The solution is to use assessment techniques on a regular basis. Health profiles consisting of annual physical exams, fitness tests, stress questionnaires, and sleep patterns can help us assess our level of wellness.
For a fitness profile, go to:
http://www.Fitnesszone.com
For a nutritional profile, go to:
http://cyberdiet.com/profile/profile/html
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White Coat Hypertension
"White coat hypertension" is a well-documented phenomenon in which a patient's blood pressure can be significantly higher than usual when taken by a physician. According to a study published in the December 2001 issue of the American Journal of Hypertension, when a physician records the blood pressure of a patient with white coat hypertension, the systolic, or upper, reading may be as much as 26 points higher than the usual blood pressure. The diastolic, or lower, reading may be as much as 16 points higher. The researchers discovered two ways to help combat this problem. The first was to have a nurse take the blood pressure rather than a physician. The second and most accurate method was to have patients measure their blood pressure with a portable device at home several times throughout the day. If your blood pressure tends to run high in your doctor's office, you may want to discuss alternative methods of measurement with your physician.
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Pollen Allergies--Inside And Out
Many people who suffer from grass or pollen allergies are told to stay indoors, especially when pollen counts are high. This is good advice, but only if your house is cleaned regularly. A German study published in the medical journal Allergy found that more than 90% of 454 homes evaluated had grass-pollen allergens in dust collected from children's rooms and living rooms. An allergen is a substance that triggers an allergy. Additionally, the allergen levels were 80% higher in homes that were vacuumed weekly as opposed to daily. If you suffer from grass or pollen allergies, dust and vacuum daily. However, you should avoid doing the cleaning yourself as that may spread allergens into the air, thus triggering an allergic reaction. (Yes, you really can say that you are "allergic" to cleaning!!!)
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LEGIONNAIRE'S DISEASE
Occasionally we hear reports of outbreaks of Legionnaire's Disease. This illness is caused by bacteria that can be transmitted through contaminated water from many sources, including air-conditioning units and hot tubs. When inhaled, the bacteria may cause a form of bacterial pneumonia. Although Legionnaire's Disease can be treated with antibiotics, it may cause death in some individuals, especially if left untreated. Legionnaire's Disease was first identified in 1976 when 29 people died after attending an American Legion convention in Philadelphia, PA.
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BEING HAPPY MAY REDUCE RISK OF STROKE
A recent study suggests that if you keep an optimistic outlook on life, you may have a lower risk of developing a stroke. The study, which was published in the March 23, 2001 issue of Psychosomatic Medicine, investigated how emotional states affected the risk of stroke in 2,500 adults aged 65 and older. They found that those participants who agreed with statements such as "I enjoyed life" and "I was happy" had as much as a 41% reduction in their risk of developing a stroke. So, why not have a positive outlook on life? It may just reduce your risk of stroke!
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FIRST AID KITS
It is essential to have a first aid kit at home and in your car. You can buy packaged kits or make one yourself. The most essential items in a first aid kit include: adhesive bandages, sterile gauze pads, adhesive surgical tape, elastic bandages, antiseptic ointment, scissors, tweezers, cold pack, small flashlight, disposable gloves, and emergency phone number list including poison control. If you are injured, seek medical attention. In case of an emergency, be sure to call 911 immediately.
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Don't Risk Diabetes
Diabetes is no joke. If uncontrolled, it can wreck havoc on one's entire body. Wounds won't heal well. Vision worsens. Kidneys, nerves, gums are all at risk with diabetes. And, most ominously, diabetes and its complications take the lives of more than 190,000 Americans each year (according to the American Diabetes Association).
There are some things you can do to minimize your risk: exercise and keep your weight down. Of course, even thin, athletic people can acquire this disease -- genetics, age, lifestyle, and other factors contribute to this disease. (Gestational diabetes develops in 2 -5 percent of all pregnancies; type 1 diabetes, an autoimmune disease, generally affects children and young adults.)
First and foremost, consult your doctor if you experience any of these warning signs: excessive or unusual thirst and hunger; frequent urination; tingling, particularly in arms, fingers, or feet; vision problems; unexplained weight loss; mood changes; slow-healing wounds; recurring infections.
Your best defense is to learn about diabetes. Click here to link to the American Diabetes Association Web site!
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Sore Throat And Antibiotics
Most sore throats are caused by viral infections, which are not treatable with antibiotics. Yet a study published in the September 12, 2001 issue of the Journal of the American Medical Association reports that approximately 73% of patients who see a doctor for a sore throat are given a prescription for an antibiotic. If your throat is sore, see your physician. However, do not be disappointed if he or she does not feel that an antibiotic is appropriate. Antibiotics should be reserved for bacterial infections only. Inappropriate use of antibiotics could lead to the growth of resistant organisms.
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Warming Up/Stretching
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Warm Up, Then Stretch
Warm up adequately before performing stretching exercises. Warm muscles stretch easier and are less likely to become injured. Therefore, gently jog in place or do calisthenics for a few minutes, then stretch. Remember that stretching should be well controlled, causing just slight tension but no pain. Stretch slowly, holding for 20 seconds, then stretch about an inch further and hold for another 20 seconds.
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Doorway Chest Stretch
The main function of the pecs is to bring your upper arm horizontally across your torso. To effectively stretch the pecs, you must pull your upper arm back horizontally in relation to your torso. A good pec stretch can be performed in a regular-size doorway. Stand centered in the doorway. Raise your elbows up to shoulder level, with your elbows bent to about 90 degrees. Place your hands and forearms against the doorframe. Slowly lean forward, allowing your arms to pull back. You should feel your pecs and delts stretch. You can do these one arm at a time if the doorway is too wide.
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Leg Stretching Routine
Quadriceps:
Bend your right knee, bringing your foot toward your butt. Reach behind and grab your shoe around the laces with your right hand, and pull your foot in close to the back of your body. Repeat with left leg. (You may want to hold onto a chair or a wall for balance.)

Calves:
Lunge your right leg back, bending your left leg. Shift your weight to your front leg and bend the back knee slightly until you feel tension increase in your calf muscle. Hold and then repeat the stretch on the left leg.

Hips:
Lunge your right leg back with your left leg bent slightly. Flatten the hip flexor by tucking in your pelvis and your gluteals. Repeat with left leg.

Hamstrings:
Sit with your legs straight and open in a wide "V". Bend forward towards your right leg and grasp both hands around your ankle or toes. Be very careful not to pull down too far to the point of pain. Repeat stretch on left leg.
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Warm-Up Sets
A warm-up set should be just enough to prepare the muscles for work. You should choose a resistance that is heavy enough to increase the blood demand, but not so heavy as to cause fatigue. Warm-up sets do not need to produce a burn or a pump, and should not be taken to muscular failure. Doing so could take away from the performance of the following sets.
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Recognizing And Avoiding Injury
This section contains tips on differentiating between exercise soreness and an injury, avoiding injury, and when/what exercises you should do if injured.
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Overuse Injuries
Changing your workout program from time to time is important. Not only will it prevent you from hitting plateaus and becoming bored, it can keep you injury free. Overuse injuries occur from performing the same routine over a long period of time. Vary your exercises every few months to keep your training progressive and give your body a break from the same motions.
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Shin Splints
If running and jogging are components of your training program, you should concern yourself with avoiding shin splints. Shin splints are tiny stress fractures occurring on the tibia (the lower leg bone), usually from repeated impact. Things you can do to reduce the possibility of developing shin splints are warming up properly, wearing appropriate footwear, and avoiding running on hard surfaces like the road or sidewalks.
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Shoulder Impingement Syndrome
The shoulder joint is held in position by a group of four small muscles collectively called the rotator cuff muscles. Improper exercise techniques and muscle imbalances of the shoulder girdle can lead to injury to these muscles. Shoulder impingement syndrome is a condition where the rotator cuff muscles become inflamed and are pinched by the scapula during exercises where the arms are raised overhead. Perform exercises with proper form to avoid shoulder impingement syndrome. If you have this condition, work with a certified trainer to develop a program that takes your condition into consideration.
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Sprained or Strained
There are two common types of activity-related injuries that can occur to the musculoskeletal system--sprains and strains. Sprains are injuries involving the connective tissue of the skeletal system. Strains are muscle tears. Properly warming up and thoroughly stretching are two things you can do to reduce the risk of either of these injuries occurring during your training.
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LISTEN TO YOUR BODY
When exercising, listen to your body. If you feel exhausted, slow down or stop altogether. You won't gain many benefits if you injure yourself! Don't forget that while exercising you are less likely to feel pain. This means that you have to be especially sensitive to signals from your body. Talk to your doctor if you are having any problems and before starting any exercise regimen.
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Healthy Eating & Nutrition
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Breakfast Scores Again
One more reason to eat breakfast is that you can get at least 25 percent of the vitamins and minerals we require daily from most cereals. And some, such as Total, give you 100 percent of many nutrients. Keep one fact in mind, however: The process of fortifying cereals involves "spraying" the nutrients onto the cereal, which means many vitamins and minerals end up in the milk you pour on your cereal. So forget about etiquette. Pick up that bowl and slurp up the last bit of milk, for your health's sake!
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Yogurt Raisins: A Health Food?
Have you ever wondered if all the products that have a white so-called "yogurt" coating are healthy or not? I have, and if you take a look at the ingredients listed on the label you will see that they are coated with things like sugar and hydrogenated palm kernel and coconut oil. Many times there is no yogurt at all in the ingredients! Instead the label says things like "creamy yogurt flavor." A 1/4-cup serving of yogurt raisins has 10 grams of fat, and nine of those grams are saturated fat, which is 1/2 of what is allowed for the whole day in a healthy diet. I think I will stick to eating my yogurt out of a cup and if I want raisins with it, I'll add them myself!
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Cut The Yolk
Here's a quick way to lower your cholesterol: replace egg yolks with milk. Say, for example, that a recipe calls for two whole eggs. Instead of adding two eggs, add one whole egg, one egg white, and two tablespoons of milk. You won't notice the difference, but your body will!
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Less Alcohol, Lower Blood Pressure
For those who are heavy drinkers, cutting down has its obvious health and social benefits. Here's one you may not know: reducing your alcohol intake may lower your blood pressure. This is according to a study published in the November 2001 issue of the medical journal Hypertension, in which researchers performed a meta-analysis of 15 previously published studies. The investigators of this study state that alcohol reduction might be an important factor in preventing and treating high blood pressure.
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Are You Getting Enough Protein?
Here is a formula for figuring out your daily protein requirement based on your weight. First put your weight into kilograms--2.2 pounds equals one kilogram, so to get Kilograms, divide your weight in pounds by 2.2. Next multiply your weight in kilograms by 0.8 grams of protein per kilogram to determine the total amount of protein you need based on the Recommended Dietary Allowances.
For example: 125 pounds divided by 2.2 is about 57 kilograms. Multiply 57 by 0.8 = 45.6 grams of protein per day.
To know if you are getting enough protein you will need to keep a food diary for three to seven days. Record how much you eat as well as what you eat at each meal, and don't forget snacks! At the end of each day, figure out your protein intake for the day. Most packages have protein listed on the labels these days or check out an Internet site that lists the nutritional content of foods. Average your intake over several days since some days you may eat more protein and some days less. Protein is important for many things including a strong immune system. However, it isn't good to get too much protein. Diets high it protein may contribute to calcium loss and osteoporosis. Like many things in life, a happy medium is best!
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Facts On Fiber
Adding fiber to your diet is a smart move because it can help reduce colon cancer, regulate blood sugar, and satisfy your hunger. The National Cancer Institute recommends that adults consume 20-35 grams of fiber daily, and that won't happen on a fast-food diet. Here are some foods that will help you achieve a healthy fiber intake: dried and regular fruit (with skin); vegetables; whole grains and cereals; beans and peas; wheat germ; and unbuttered popcorn.
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Whole Vs. Refined Grains
A diet rich in whole grains may be more protective of your heart than a diet rich in refined grains, according to a Korean study published in the December 2001 issue of the journal Arteriosclerosis, Thrombosis, and Vascular Biology. Investigators divided 76 male patients with known heart disease into two study groups. The first group consumed a powder containing whole grains and legumes daily, while the second group consumed their regular diet of refined rice. After 16 weeks, it was found that the whole grain group had significantly healthier levels of glucose, insulin, homocysteine, and markers of plasma lipid peroxidation in their blood. These are likely to considerably reduce the risk factors for diabetes and coronary artery disease. Eat a healthy well-balanced diet rich in whole grains and legumes for a healthier life!
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Beans For Your Heart
You know how the saying goes: beans, beans, they're good for your heart; the more you eat the more you--well, you know the rest. You can finish singing it yourself. The reason I bring this up is that new evidence suggests that beans, and other legumes, really are good for your heart! According to a study of more than 9,600 Americans published in the November 26, 2001 issue of the Archives of Internal Medicine, those who consumed legumes at least four times per week had a 22% lower risk of developing heart disease over the 19-year study period as compared to those who ate legumes only once weekly. The reason may be that legumes contain many healthy compounds, including magnesium, calcium, potassium, folate, and soluble fiber.
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You Really Are What You Eat
No one gives much thought to the phrase "You are what you eat," but it's true. Here's why: about 90 percent of the cells that make up your body are replaced every few months. Only nerve cells last longer. So your organs, muscles, skin, and bones are built from the nutrition you give your body. Think about that the next time you struggle between choosing a nutritious meal over a junk-food feast!
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Eat More Often
Eating more frequent meals may significantly lower your cholesterol, according to a study published in the December 1, 2001 issue of the British Medical Journal. The researchers examined data on more than 14,600 people. They concluded that the more often the participants consumed food, the lower their levels of both total and LDL (or "bad") cholesterol. Those who ate on average five or six times per day had the best levels, while those who ate only once or twice daily had the worst. It must be stressed, however, that the most important dietary method of keeping your cholesterol down is to eat healthy foods that are low in fat. An added benefit may be gained by eating smaller amounts of these foods more frequently throughout the day.
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The Grapefruit Diet
There's a myth floating around out there that a three-week Grapefruit Diet (not just grapefruit, the "menu" includes eggs, toast, green salad, and coffee or tea) promises rapid weight loss. The diet is based on the "fact" that grapefruit has fat-burning properties. Wrong! Grapefruit IS a low-calorie, low-fat food. But grapefruit doesn't burn calories. In fact, a grapefruit has 80 "regular" calories.
The Grapefruit Diet is harmful because it:

does not include the full range of minerals, vitamins, fats, and proteins that one needs;
is too low in calories for dieters without medical supervision;
does not encourage steady and safe weight loss; and
does not encourage the development of a reasonable and balanced diet and exercise plan.

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More Soy In Your Diet
Perhaps you have heard about the benefits of soy, and you are looking for help on how to include more soy products in your diet.

To begin, whenever purchasing tofu you want to check the expiration date. When you open a new box of tofu, or are about to use part of a block you opened earlier, rinse it in cold water and then always smell the tofu and if necessary taste a pinch. Tofu should have no odor and it should not taste sour like lemon juice.
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All Energy Bars Are Not Created Equal
Resisting a candy bar in favor of a sports bar may not be as virtuous as you think. It's important to evaluate bars based on their total calories, fat, protein and vitamin/mineral content. Suggested guidelines steer us toward energy bars with fewer than 250 calories and five grams of fat; three or more grams of fiber; and fewer than 20 grams of protein. The vitamin and mineral content is a nice extra, but you can get the same bonus from a single--and less expensive--multi-vitamin.
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PUT YOUR FORK DOWN
Most people tend to eat too fast and then overstuff themselves. A simple way to make yourself slow down while eating is to put your fork down on the table after each bite. Do not lift your fork back up until you have thoroughly chewed and swallowed your food. Follow this tip and you'll find that you feel full after eating less!
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AVOIDING HEARTBURN
There are many steps you can take to help prevent the symptoms of heartburn. First, watch what you eat. Stay away from spicy, acidic, or high-fat foods. Second, don't smoke or drink alcohol. Finally, many people find that eating smaller meals and not laying down for at least two hours after eating also helps. For this reason, don't eat within a few hours of going to sleep. If you suffer from heartburn, see your doctor for further evaluation and to discuss treatment options.
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SMALLER PLATE, SMALLER PORTIONS
If you find yourself battling excess body weight, here's an idea to give you a slight advantage. Instead of using a regular size dinner plate, use a smaller one of about 7 inches in diameter. This will limit the amount of food you can serve yourself at one time. This little trick will help you control your portion size and caloric intake as long as you have the discipline to avoid second or third helpings.
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DIFFERENCES IN CARBO, FAT, PROTEIN, MINERALS, & VITAMINS
"Basically, 3500 calories added to the diet equals a pound of fat gained. What difference, if any, does it make if the calories come from fat, carbs, or protein?"
We really are what we eat. The five basic nutrients (proteins, carbohydrates, fat, vitamins, and minerals) are necessary to sustain life. Each nutrient has an important role to play in our diet.

Proteins form the basic building blocks of muscle, bone, hair, blood, fingernails, antibodies, enzymes, hormones, and other body tissues.
Carbohydrates furnish the body with energy and give bulk to food.
Fats nourish the skin, aid in the absorption of certain vitamins, help form cell membranes and hormones, help provide stamina, and serve to insulate the body from extreme temperature.
Vitamins are needed to maintain a variety of vital functions in the body.
Minerals are essential for various functions, such as formation of bones and teeth.

The Food Pyramid (developed by the Federal government) lists the recommended number of daily servings from each of the major food groups. Generally, daily calories should be divided according to the following percentages: 55 percent carbohydrate, 30 percent fats, and 15 percent protein.
In addition to gaining weight by eating excessive calories, a nutritionally poor diet can cause many other unhealthy conditions. Approximately one-third of the cancer deaths and a large number of heart disease related deaths are linked to high-fat, high calorie foods.
To see a food pyramid chart, go to http://www.ganesa.com/food/foodpyramid.html
General Cancer Prevention Recommendations
The American Cancer Society, National Cancer Institute, and American Heart Association endorse the following recommendations for people looking to reduce their risk for cancer of all types:

Do not smoke or chew tobacco.
Use sunscreen, hats, and other protective clothing when exposed to the sun.
Get regular exercise (moderate activity for 30 minutes or more on most days of the week).
Maintain a healthy weight.
Drink little to no alcohol (less than 1 ounce per day).
Reduce fat intake (to less than 30 percent of daily calories).
Reduce cholesterol (to 300 mg per day).
Increase carbohydrates (to 55 to 65 percent of daily calories).
Reduce protein (to 15 percent of daily calories).
Increase dietary fiber intake (to 20 to 30 g per day).
Eat five fruits/vegetables daily.
Minimize salt intake (less than 6 g per day).

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Great Grains
If you can buy your bread made with "whole-grain" flour or "enriched" flour, which is better for you? Ultimately, whole-grain bread is the winner, and here's why. When grain is milled, whole-grain flour uses all parts of the grain, including the endosperm (high in protein and carbs), the germ (vitamins, minerals and protein), and the bran (vitamins, minerals and fiber). Enriched flour contains only the endosperm, so you lose the vitamins, minerals, and fiber that the germ and bran contribute. Even though enriched flour has some nutrients added back into it, the nutritional value of whole-grain is still superior.
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HEALTHY FOOD FOR HEALTHY EYES
Age-related macular degeneration is a progressive disease of the eyes leading to worsening vision. Recent research suggests that foods high in linoleic acids, vegetable, monounsaturated, and polyunsaturated fats lead to an increased risk of developing macular degeneration. On the other hand, eating foods rich in omega-3 fatty acids, such as fish, seem to decrease one's risk of developing the disease. The authors, who published their results in the August 2001 issue of the Archives of Ophthalmology, suggest that we reduce our intake of processed foods that are high in fat and increase our consumption of fish, but stress that everything we eat should be in moderation.
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WHY WEIGHT COMES LATE
There may be some truth to the belief that calories consumed in the evening tend to be stored rather than burned, especially if you're inactive after eating them. But the greater truth may be that it's simply easier to eat more and do less in the evenings. For example, many evening meals are eaten in restaurants where food content is richer, portions are larger, and dessert is common. And at home, there's unlimited access to the refrigerator and constant distraction from the television, which promotes snacking. Try to examine your lunchtime habits and, if healthier, incorporate them into your evenings.
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SPORTS NUTRITION
In his book, "Optimal Muscle Recovery", Dr. Edmund Burke, Ph.D. writes about the importance of the role of nutrition in helping the muscles to recover from exercise lasting more than sixty minutes. He stresses the importance of taking rest and nutrition as seriously as taking the training part of your sport. Dr. Burke has developed the R4 System based on four scientific principles for individual performance:

Restore Electrolytes and Water. Electrolytes, usually added to sports drinks, can accelerate re-hydration resulting in quicker re-absorption and retention of fluids.
Replenish Glycogen Stores Rapidly. The recovery ratio should be four grams of carbohydrates to one gram of protein during the two-hour post-exercise period.
Reduce Oxidative and Muscle Stress. Antioxidants such as vitamin C and E have been shown to reduce free radical buildup during exercise and protect against muscle damage.
Rebuild muscle protein. Supplementing the diet with additional glutamine can enhance muscle performance.

Dr. Edmund Burke is a professor and Director of the Exercise Science Program at the University of Colorado at Colorado Springs. To read more information, go to http://www.musclerecovery.com
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WEIGHTING GAME
If it's difficult for you to gain weight, you've probably tried or have wondered about weight-gain powders. There is certainly nothing wrong with these powders, but with all the fat and sugar they contain to keep the calorie content high you might as well eat a Kit Kat. Hard weight-gainers need to think less about quick fixes such as powders to pack on the muscle and think more about changing their eating habits. If you are serious about gaining weight, you need to eat at least six times a day, taking the time to prepare nutritious meals or purchase healthy, calorie- and nutrient-rich snacks ahead of time. If you want to include a weight-gain powder in your six-meal-a-day program, that's fine, just be sure to blend in some fruit (such as bananas, strawberries, or peaches) for some necessary fiber, minerals, and vitamins.
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SUPPLEMENTS, NOT SUBSTITUTES
Taken responsibly, certain supplements can be beneficial to your nutritional program. But in order for your supplements to be effective, you need to do your part in regard to eating well. Remember, supplements are to be used as reassurance that you are getting the optimum amount of nutrients, or to enhance your diet. Don't rely on supplements to provide all your nutritional needs. Just because you are supplementing your diet does not mean you can be carefree about your overall food choices.
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IRON OUT WRINKLES WITH NUTRITION
Maintaining a healthy diet may actually ward off wrinkles, according to a recent report in the Journal of the American College of Nutrition. The researchers investigated the diets of more than 400 participants aged 70 and older. They found that participants who ate plenty of healthy foods - including green leafy vegetables, nuts, olive oil, beans, and multigrain breads - were less likely to develop wrinkles than participants who maintained diets high in butter, red meat, and sugar. The researchers speculate that these finding may be due to increased amounts of antioxidants such as vitamins A, C, and E in the healthier diets. Ask your physician or a certified dietician for advice on maintaining a healthier diet.
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TRANS FATTY ACIDS
To build muscle and control body fat, you need to develop a good nutrition program, which means you need a certain awareness of nutrients. Fats can easily be categorized as good (unsaturated), or bad (saturated). You need to be aware of other unhealthy fats known as trans fatty acids. When reading nutrition labels, look at more than the fat grams per serving. If partially hydrogenated oils are listed as an ingredient, the product has trans fatty acids. These are as bad--if not worse--than saturated fats, not just for body builders, but for anyone. Do your best to reduce your consumption of foods containing trans fatty acids.
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SKIM OVER WHOLE
Successful dieting is more about smart choices than deprivation or starvation. Milk is an excellent source of calcium, and a good source of vitamin D and protein, nutrients that compliment a body builder's diet. Unfortunately the fat content is too high for a body builder's diet. If you're going for leanness, be sure to choose skim milk instead of whole milk. The protein, vitamin, and mineral content is the same and you'll spare yourself 8 grams of fat per serving from your diet.
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Cardiovascular
This section contains tips on exercises for maintaining strong heart and lungs.
Click on Cardiovascular to come back to here from the tips.
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Walking Tall
While walking may be the most natural exercise for all of us, a few thoughts on the correct technique can help you get more from your walking routine. When you walk, think about:

Looking forward--let your gaze fall straight ahead, not down.
Standing tall--keep your back flat, avoiding swayback, which can stress the hamstrings.
Taking quick steps--move along with quicker, smaller steps rather than trying to lengthen your stride.
Pushing-off--use your toes to push-off as you complete your stride.
Swinging arms--hold your arms at 90-degree angles, and swing them from front to back, not across your body.

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Treadmill Technique
Whether you're walking on your treadmill out of preference or from cold-weather disdain, you can use the machine to help you refine your walking technique and get a good workout. Use the feature that allows you to adjust the grade or incline of the walking surface, and set it to a three to five percent grade. Walking at this pitch coaxes your body into shortening your stride to an efficient length while pushing off strongly with your back foot. Check your posture in mirrors to be sure you're standing tall throughout your walk.
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Swimming
It's true that swimming can be a great cardiovascular exercise that's easy on the joints. However, this doesn't mean swimming is without its inherent risks. Swimming involves repetitive movements, particularly of the upper body. In any type of exercise, repetitive motions have the potential for overuse injuries. To reduce this risk, vary your cardiovascular exercise from time to time instead of relying solely on swimming. It's also important to ask yourself whether you're truly gaining cardiovascular benefits of swimming. Although many people know how to swim, not everyone can swim for the extended time periods (15-30 minutes in your target heart rate zone) necessary for working the heart, lungs and circulatory sufficiently. But if you can swim at moderate intensity for more than a few minutes, swimming may be an excellent way for you to reap cardiovascular benefits - without the joint-pounding risks of other aerobic activities such as running.
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Weight Training
The first group of tips in this section cover general information to help make weight training easier, safer, and more effective. The links below will bring you to tips for strengthing specific body parts.

Abs & Lower Back - abdominals, lower back
Arms - biceps (front of upper arm), forearm\grip, triceps (back of upper arm)
Legs - calves (back of lower leg), hamstrings (back of thigh), hips, quadriceps (front of thigh), shin (front of lower leg)
Upper Body - chest, neck, shoulders, upper back

Click on Weight Training to come back to here from the tips.
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Number Crunching
It is common gospel in the bodybuilding bible that:

Fewer reps build muscle mass, and
More reps tone muscle fibers.

And while this is still true for the beginning weight trainer, more and more research is showing that the gospel may need some rewriting for more experienced weightlifters. As you become a more dedicated bodybuilder, the best way to get bigger and stronger is to vary your repetitions from one workout to another. For example, if you normally perform six to 10 reps on the bench press, try performing sets of 10 to 15 reps with a lighter weight the next time you work your chest. Varying your workout strategy by changing your rep cycle really helps build bigger and stronger muscles.
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BREATHE EASY
You don't need 1600 score on your SATs to lift weights. Just ask your old high school football squad. So don't make it more complicated than it has to be. Many people ask me how they should be breathing when they lift a weight. My response is: "Don't worry about it!" Unlike other forms of exercise (such as yoga or Tai Chi) where targeted breathing is an integral part of the routine, weightlifting takes a more passive approach. Just breathe naturally and don't force or time your breathing. Your body knows what to do when exerting itself during a lift. It will naturally inhale when preparing to exert itself and exhale when pushing a weight forward or upward. So just relax, lift, and, by all means, don't hold your breath!
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THE BELT WAY
The gym should have fitness police because it ought to be a crime to ignore the seatbelts on weight machines. If your machine has a seat belt, use it. It's not there for safety as much as it is to help you perform your exercise more effectively. The seat belt will keep your butt firmly planted on the seat so you won't cheat your way through the lift. The next time you sit down at a machine, look behind and beneath you to see if that machine has a seat belt dangling from lack of use. Give it a try. You'll notice a difference in your lift, and you'll ultimately see a difference in your physique.
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JUMP ROTE
Unless you were in the military, the last time you probably did them was in your sixth-grade gym class. We may have forgotten about them, but jumping jacks are a great way to get your blood flowing and your adrenaline pumping prior to your weight-training routine. Find an empty corner of your gym, keep your legs slightly bent, stand up straight, and turn up your Discman. Perform one or two sets of 20 to 40 reps and then get on with your workout.
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FAT CHANCE
One of the funniest excuses I heard at the gym recently is:
A young man claimed that he didn't want to do bench presses because he was afraid that as he got older, he wouldn't be able to keep benching heavy weights and his developed chest would turn to fat and hang like "man breasts."
I laughed out loud at his explanation, but in reality his comments reflect a common misconception that muscle can turn to fat if you don't maintain your weight-training routine. Muscle and fat are two very different things. If you do not continue weightlifting, your muscles will not turn to fat--that's physiologically impossible. But they will "atrophy" or shrink. Because of decreasing levels of testosterone as you age, an active older man may not have the muscular bulk of an active younger man, but he certainly won't have fat. So keep lifting, young or old.
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FIRST AND GOAL
Noticing an advanced bodybuilder or a very fit weight-trainer at the gym or scanning through bodybuilding magazines can be inspirational and motivating, but it can also be depressing. You're looking at a very small and elite group of models and professional bodybuilders who were blessed with good genes and who dedicate their lives to fitness. Don't get discouraged if you feel like you'll never look like them even with all your dedicated weight-training efforts. Your goal, first and foremost, should not be to look like them but to look the best you can given your lifestyle, profession, and genetics. If you are naturally thin, make it your goal to be muscularly thin and relish your sleek physique. If you are naturally bulky or heavy, make it your goal to be big and fit and appreciate your healthy size. If you are happy with your body, you are confident and attractive to the world around you.
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FOUR PLAY
Hard gainers take note: You may be working too hard to get big and muscular. Many men and women who do not easily add muscular size or strength think they need to be stepping up their weight-training routines. The fact is they're probably doing just the opposite of what is right for their type of physique. If you're a hard gainer, try this: Do your regular routine for four weeks, then take four days off from the gym. You can do other physical activities like playing tennis or hiking, just don't do weight-lifting routines. The next week when you're back at the gym, you'll notice increased strength and bigger muscles.
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BODY LANGUAGE
No matter what I may tell you in these daily tips, the most important thing you can do for successful weight training is to listen to and watch your own body. If you feel tired on a designated training day, don't go to the gym. Likewise, if you feel particularly energetic on a non-training day, work out and take the following day off. When my rowing club cancelled at the last minute one Sunday morning, I could feel my legs just itching to do something. So I decided to perform a leg workout even though I usually swear off the gym on Sundays. It turned out to be one of my best leg workouts ever. Also, watch your body. Frequently inspect yourself in the mirror and take note when you see particular improvements in muscle size. Think about what type of routines you did that week or the week before to make your body respond so positively. All the advice in the world cannot match what your body tells you everyday. Listen and learn.
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UPLIFTING INFORMATION
Not in the mood to lift weights today? The problem may not be laziness but a lack of calories. (I'll bet you're perking up already!) A common problem for dedicated weight-trainers is deficient caloric intake. As you maintain a consistent weight-training regimen, your body's metabolism accelerates, resulting in an increased demand for calories to maintain your energy level. Believe it or not, the average person should consume an additional 900 calories each day when involved in a weight-training program. So what are you waiting for? Chow down!
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SUPERSETTING
Supersets are

those new flat, high-resolution televisions
a new mega-hold hair product
a great way to look like Dean Cain

The answer is "c." The superset is when you perform two different exercises in a row for two different muscle groups with no rest in between sets. Supersets enable you to quickly achieve an incredible level of intensity in your workout by increasing the amount of blood pouring into your muscles. If you consistently perform supersets every fourth or fifth workout, you'll be giving Dean Cain and every other aspiring Superman a run for his money.
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SOME SUPERSET ROUTINES
In order to perform supersets effectively, you need to know the proper exercise sequence and combinations. Following are some sample superset routines:

For your legs, try a leg press to a leg curl or a leg press to a standing calf raise.
For your chest and back, try an incline bench press to a wide-grip pull-up or a decline bench press to a cable row.
For your arms, try a barbell curl to a dip or a seated dumbbell curl to a triceps cable pushdown.

Notice that with each superset, you are tackling two opposing muscle groups--back and chest, biceps and triceps, quads and hamstrings. Stick to this format and you won't be able to stop looking at yourself in the locker room mirror.
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SUPERSET REPETITIONS
It is important to recognize that when you are doing supersets, you will not be able to lift the same amount of weight that you do during normal weight training. So, since you are using lighter weights, you need to perform more repetitions than you normally would. Following are some recommended rep amounts for different body parts:

For chest, do at least 10 to 12 repetitions
For the back, perform 10 to 15 reps
For the arms, perform at least 12 to 20 reps
For the legs, do at least 15 to 20 reps

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A Pain-Free Grip
If you feel your hands and wrists as much as your pecs and delts on pressing exercises, it may be due to a bad grip. Whether it is a barbell, pair of dumbbells, or machine handles, the greatest contact should be with the meatiest part of the hand. This means beyond the base of the thumb. If you rest the bar in the crease at the base of your fingers, your wrists can be forced into extension and become painful. Use a grip that allows you to push through the "heel" of your hand.
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Abs & Lower Back
This section contains tips for strengthing:
Abdominal Muscles
Lower Back
Click on Abs to come back to here from the tips.
Return to Weight Training.

Abdominal Muscles

Crunch (Curl-Up)
The question asked the most by readers, "What exercises can I do to flatten my stomach?" The abdominal crunch is the most recommended exercise to strengthen the abdominal muscles. Crunches will develop the upper abdominal muscles and help to reduce a protruding stomach. If the problem is fat in the abdominal area, aerobic exercise (fat burning exercise) is also needed.
Starting Position: Lie on the floor. Either hold your legs at a 90-degree angle with your lower legs parallel to the floor or place them over a bench or a piece of furniture. Extend the arms along the side of your body or cross arms on your chest with your hands on your shoulders. The palms of your hands can be placed on your ears or interlaced behind your head. Just don't pull forward on the neck--this will only hurt your exercising!
Movement: Curl up until shoulder blades leave floor, force your chest muscles toward your legs and pull your hips upward, hold for a second, then roll down to the starting position. Remember to inhale as you move upward, exhale as you lower your shoulders. Repeat with correct form until fatigued, or perform sets of up to twenty-five repetitions.
Alternative for Beginners: Lie on the floor. Bring the knees up but keep the feet flat on the floor. Extend arms along side of body. Curl up until shoulder blades leave floor, then roll down to the starting position. Repeat with correct form until fatigued, or perform sets of up to twenty-five repetitions. To view the movement of this exercise, click here
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Correct Hand Positions For Abdominal Crunches
Placing the hands behind the neck or head during a crunch allows the arms to pull the head and neck into hyper flexion (bending a joint more than normal). To eliminate this chance of injury, place the hands at the sides or across the chest. If you find the crunch too easy, then place the palms or fists to cover the ears to prevent pulling on the neck. Another alternative is to cross the hands behind the upper back by reaching down the spine as far as possible (about third or fourth thoracic vertebrae) and holding this position while resting the weight of the head on the arms. This creates a cradle for the head.
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Flat Liner
Your stomach is comprised of

  a) One big muscle 
  b) Two Twinkies and a McRib 
  c)  Six individual muscles

The answer is "a." It may be called a six-pack, but in reality your stomach is comprised of one long, flat muscle called the rectus abdominis. There are specific exercises that target the lower area of the rectus abdominis (such as leg raises) or the upper area (such as crunches), but, actually, performing any ab exercise thoroughly and correctly will train and develop the entire muscle. When training your abdominals, visualize the resistance working through your entire rectus abdominis. In fact, place one hand on your stomach when doing an exercise such as a crunch so that you can feel the complete muscle working. This will help you slow down your routine and give you a better workout.
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Side Orders
Do this quick and easy exercise called the side bend to tackle love handles and create a muscular wall around your abdomen. Begin in a standing position with your arms to your sides, bend to one side until you feel a contraction in your obliques, the muscles on the sides of your waist, and then straighten to your starting position. That's it. Do three sets of 20 reps for each side.
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Motion Sickness
At my gym, I often see people "going through the motions" when they perform their abdominal routines, and then they wonder why they aren't seeing any results. You can do hundreds of crunches, but if you're not concentrating on your routine, you may as well just sink into the sofa and watch Ab-Blaster infomercials. The next time you sit yourself down on a mat to perform crunches, take the time to do them correctly by following these three basic steps:

  1. Don't rush. 
  2. Squeeze your abs as you lift your torso to your knees. 
  3. With a split-second pause, feel the contraction and 
     then return to your starting position.

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Lateral Crunches
A variety of crunches target the different regions of the abs. Lateral crunches are done to isolate the obliques. You perform them by lying on your left side on a mat or flat bench. Place your left hand on your right shoulder and your right arm along your side. Start the rep by laterally flexing your trunk, bringing your ribs to your hips. The range of motion will be very short. Slowly lower your left shoulder back to the bench, keeping tension on your right obliques. Complete a set for the right, then switch position for your left obliques.
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Crash Course On Crunches
We often hear that most people perform crunches, or sit-ups, incorrectly. Here's the right way:

Laying on your back, press your spine flat against the floor. Bend your knees and keep your feet on the floor.
Leave arms at your sides, and raise your upper-body until your shoulder blades are no longer touching the floor.
Begin "walking" your fingers forward, forcing your upper body to curl, then crunch a little farther from here, exhaling on the effort.
Work within this small range of motion, taking 2 seconds on the way up, 1 second to squeeze, and 2 seconds coming down (not all the way).

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Crunches
Contrary to popular perception, you don't have to do abs crunches every day to firm up your midsection. (In fact, even if you wanted to, you should not crunch daily; your muscles need to rest and rebuild after each workout.) For good abs-strengthening results, follow these simple guidelines: - 3 sets of crunches - 10 to 25 repetitions per set - 48 hours or more between exercise sessions It's crucial that you use proper crunching technique; otherwise, you might not work the muscles effectively.
Do you do separate exercises for your upper and lower abdomen? You could be going to unnecessary trouble (and getting lesser results than you think). According to experts at Bally Total Fitness, you really need only one exercise for your midsection: Crunches. Performed properly, crunches work several abdominal muscles simultaneously. If you want to mix things up a bit, you can alternate floor-based crunches with work on your gym's abdominal machines.
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Targeting the Lower Abs
There are numerous books, articles and videos with exercises that claim to target or isolate the lower abdominals. As long as there are people who complain of needing a magic formula to spot reduce their troubled midsection, this fallacy will continue. The abdominals are composed of four layers of muscles, but none are exclusive to the lower segment by name, function, or region. The same exercises that produce the burning sensation in the upper abdominals are also working the muscle fibers in the lower abdominal region. You cannot isolate the lower abdominals from the rest of the abdominal musculature.
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Intense Ab Circuit
This tip is about a challenging abdominal routine for advanced athletes. No special equipment is required, just knowledge of different ab exercises, your body and floor space. Perform a timed circuit of floor crunches, bicycles, leg lifts, ab thrusts, and oblique crunches. Do anywhere from 12 to 20 reps for each exercise with no rest at all. Choose a duration of three to seven minutes, or maybe even eight or 10 minutes. The exercises can be performed in any order. The objective is to keep working the full duration in circuit training style. The burn in your abs will be intense.
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Lower Back
This contains tips on lower back exercises.
Return to Abs.

Sweeping Conclusion
Ever wonder how professional body builders get that graceful sweep to their lower back? It's by performing single-arm dumbbell rows. Kneel with one knee on a flat bench and the opposite leg extended behind your body. Raise and lower a dumbbell as if you were sawing wood. Perform three sets of 8 to 12 reps on each side, using a medium weight.
Return to Upper Body.

Arms
This section contains tips for strengthening:
  Biceps - front of upper arm
  Forearm/Grip
  Triceps - back of upper arm
Click on Arms to come back to here from the tips.
Return to Weight Training.

Biceps
This section will contain tips on strengthening biceps, the muscles in the front of the upper arm.
Return to Arms.

Forearm/Grip
This section contains tips on strenghtening the muscles in the part of the arm between the elbow and the hand. These are the muscles used to flex the wrist and to grip something.
Return to Arms.

Wrist Rollers
Wrist rollers are unique devices used for forearm training. It is basically a very short bar with a rope fastened to its center to which you attach weights. You exercise your forearms by alternately flexing and extending your wrists to draw the rope around the handle until the weight has been lifted to the top. You can easily make your own by using a wooden dowel or piece of a broom or mop handle and a piece of rope. The handle only needs to be about 12 to 16 inches long. It should fit easily into your gym bag so you can bring it along for your arm workouts
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Triceps
This section contains tips on strengthening triceps, the muscles in the back of the upper arm.
Return to Arms.

Decline Triceps Extension
Lying triceps extensions are effective for developing the triceps, as long as you don't perform them like pullovers. Switching from a flat bench to a decline bench can improve an already-great exercise. The decline position makes it easier to keep your upper arm stationary. The angle of your upper arm also allows you to increase the resisted range of motion. You can safely flex the elbows more on the eccentric phase compared to flat bench extensions.
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ONE-ARM CABLE PUSHDOWNS
Triceps pushdowns are one of the best exercises for developing a nice pair of horseshoe triceps. If your shoulder girdle is fatiguing before your triceps and this is taking away from your triceps training, add some sets of one-arm pushdowns. You can use an underhand or overhand grip. As always, focus on perfect form. If needed, use your free hand to stabilize the exercising arm. You should be able to train each arm to failure, while maintaining perfect posture with every rep.
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Close-Grip Bench Press
A supine press, whether the full range bench press or the chest press, works the pecs, delts, and triceps. Close-grip bench presses require greater effort to extend the elbow than to horizontally adduct the upper arm. What this means is that the triceps are working harder than the pecs. Don't confuse close grip bench presses for a pec exercise. Do them for your triceps.
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Dips
The dip is a compound exercise that works the triceps, anterior delts, and to a lesser degree, the pecs. The range of motion required to work the pecs is quite harsh on the shoulder joint. Only lower yourself to where your upper arm is parallel with the floor. Any lower and you risk injuring the shoulder joint. With this in mind, use dips as triceps movements, not chest developers.
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Legs
This section contains tips for strengthening:
  Calves - back of lower leg
  Hamstrings - back of upper leg
  Hips
  Quadriceps - front of upper leg
  Shin - front of lower leg
Click on Legs to come back to here from the tips.
Return to Weight Training.

The first tips in this section are combination exercises which work more than one muscle group.

Split Squats
Split squats are compound leg exercises, working the quadriceps, hamstrings, gluteals and lower leg stabilizers. They can be performed with a barbell resting across your traps or by holding a pair of dumbbells at your sides. With your choice of resistance in place, step forward with your left foot so you have a staggered stance. Flex both knees until your right knee is almost to the ground. Your left knee should have about a 90-degree angle. Push through the left heel to extend both knees and repeat until you've reached the desired number of reps. Switch, perform a set for the right leg, then rest before starting your next set.
Return to legs.

Calves
This section contains tips on strengthening the calf muscles. These are the muscles in the back of your lower legs.
Return to legs.

CALVES: GENE THERAPY
The next few tips, will tell you everything you wanted to know about calves. The calves are, without a doubt, the most reluctant muscle group to develop. Because they receive so much resistance in everyday life through walking and standing, it's difficult to replicate and increase that resistance in the gym. Also, the size and strength of your calves are predetermined by--you guessed it--genes. If you see someone with enviable calves at your gym, chances are he or she was born with a predisposition for muscular legs. And, to discourage you even more, calves, like abs and obliques, have become a modern-day emblem of a fit and well-rounded physique. The longest-standing joke at my gym is a muscular man with skinny calves. But don't despair, even if you have calves like Pauley Shore, you can turn them into something worth wearing jams for. So read the tips and get to the gym.
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CALVES: DIFFERENT STROKES
The difference between a Standing Calf Raise and a Seated Calf Raise is

There actually is no difference.
They work two different leg muscles.
If you're wondering about this question, you've got WAY too little to worry about.

The answer is "b." While these exercises may seem very similar, they actually target two different areas of your calves. The Standing Calf Raise targets the gastrocnemius (or larger, outer muscle of the calves) and the Seated Calf Raise targets the Soleus (the muscle just under the gastrocnemius that gives depth to the calves). Many gyms foolishly only have one of these two machines to exercise your calves. Tell the manager to get calf-savvy and show him or her this tip!
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CALVES: HOT AND HEAVY
Because your calves receive so much resistance in everyday living, developing them requires quite a bit of weight. Therefore, I recommend that you use a machine rather than free weights to avoid injury and save time. When using a Standing or Seated Calf Raise machine, it is important to toss on the poundage. But don't put on so much weight that you can't perform a complete range of motion. Keep the movement slow and steady when you lift the weight--don't bounce your legs to make the lift. Alternatively lower and lift your heel as far as possible to get a full stretch to your calves. When you lift your heel, hold and contract your calves. Concentrate on your calves so that you can really feel the burn. Trust me, this type of dedication will really pay off.
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CALVES: INNER AND OUTER BEAUTY
If you can see the inner and outer heads of your gastrocnemius, you should

Call the X-Files.
Call a paramedic.
Call all your friends.

The answer is "c." The inner and outer heads of your gastrocnemius, or top calf muscle are what give shape and fullness to your lower legs, especially from the front. If you are developing big and shapely inner and outer heads you should be very proud of yourself. To better target these two areas when you perform your calf raises, turn your toes inward to target the inner head and outward to target the outer head. Also, assuming a wider stance during the calf raise will better target your outer heads.
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Hamstrings
This section contains tips on strengthening the hamstring muscles. These are the muscles in the back of your upper legs.
Return to legs.

Glute-Ham Raise
The glute-ham raise, short for gluteal-hamstrings raise, is an advanced move that works the muscles in its name, as well as the erector spinae. A roman chair is required for this exercise. Adjust the chair so the support pad will hold you up from your thighs when you are in a prone position. Your legs will be anchored to the chair at the ankles. Start the exercise by flexing downward at the hip. Execute the movement by extending your hips and back and flexing your knees. Your torso should rise to about a 45-degree angle at the midpoint. Since this is an advanced movement, if you feel you have the strength and muscle control for this one, have a certified trainer demonstrate proper form.
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Hips
This section will contain tips on strengthening the muscles around the hips.
Return to legs.

Quadriceps
This section will contain tips on strengthening the quadriceps. These are the muscles in the front of your upper legs.
Return to legs.

Shins
This section will contain tips on strengthening the shin muscles. These are the muscles in the front of your lower legs.
Return to legs.

Upper Body
This section contains tips for strengthening:
  Chest
  Neck & Shoulders
  Upper Back
Return to Weight Training.

The first tips in this section are general information about upper body training and combination exercises which work more than one upper body muscle group.

Don't Do Upper Body Training Only
Eager for above-the-waist muscle definition? If so, don't make the common mistake of strength-training the upper body only and skipping lower-body training. Here's why: - Most of the strength and stamina we need for everyday tasks is accomplished by using lower-body musculature. - Ignoring the lower body can increase risks for injury and long-term orthopedic problems. - Training the lower body increases the body's lean muscle mass�which increases metabolism�which can help you lose body fat�which, ultimately, can further your primary goal of improving your upper body!
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Press and Pullover
If you are pressed for time, here is a combination exercise to target both the pecs and lats. Load a curl bar with a weight you can handle for 8 to 10 pullovers. This will probably be light compared to what you use for the chest press. Now lie supine on a flat bench, preferably one without uprights. With an overhand grip about as wide as your shoulders, you will combine two chest presses with one straight-arm pullover. Aim for 10 to 12 of these combinations per set. If it's not taxing enough on your pecs, try a three to one press to pullover ratio.
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Chest
This section contains tips on strengthening the muscles in and around the chest.
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Pec Pre-Exhaustion
If you've been starting your chest training with heavy presses and have reached a plateau, try this tip to restart your gains. Start your pec training with either the pec deck, cable crossovers or flyes. Do one light warm-up set, then follow with two intense sets. Do a third set to failure then move onto your compound movements. Your pecs will be fatigued and forced to grow thicker for the increased work demand.
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Proper Pressing Form
The chest press is not only an excellent chest developer, it's a great overall upper body exercise. The position of your upper arm can tremendously impact the effect of the exercise. When doing supine presses for the pectorals, whether using dumbbells or a barbell or machine, make sure your upper arms remain perpendicular to your torso. Allowing your arms to close in toward your sides shifts the emphasis from the pecs to the anterior deltoids.
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Inner Beauty
Nothing signifies a well-developed chest more than a deep gully running down the center of the pectoral muscles from the throat to the breastbone. Unfortunately, for many men this is not easy and can be downright impossible due to that nasty word "genetics." Some men are lucky to be born with pectoral muscles positioned closely together so that even moderate training will create that sought-after cleavage. But for others, you may have to work very hard to develop some depth to your inner pectoral muscles. Four important exercises that concentrate on the inner areas of the chest include the narrow-grip bench press, the machine fly on the pec deck, cable flyes, and dumbbell flyes.
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Develop That Gully
The narrow-grip bench press is a finesse exercise that is difficult to perform but will help develop depth to your inner pectoral muscles to help achieve that all-important center gully to the chest. Using a lighter weight and plate collars (this is a must since balancing the bar is difficult), perform a typical bench press but with your hands placed closely together, about eight inches apart. Keep the bar steady and slowly bring it down to your upper chest. Do three sets of 10 to 12 reps using light weights. Progress to heavier weights only as long as you can keep the bar balanced and in control. After the exercise, push your upper arms together, squeezing your inner chest.
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The Pec Deck
Familiar with the pec deck? No, it's not the mezzanine level of a cruise chip. It's the machine in your gym that makes it look like you're being held up by a bank robber. Like the cable fly or the narrow-grip bench press, performing flyes on the pec deck is a tried-and-true way to define the pectoral muscles and create cleavage to the inner chest. Select a medium weight so that you can perform a full range of motion, being careful to pause and squeeze your chest at the final point of resistance. Perform three sets of ten reps.
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Neck & Shoulders
This section contains tips on strengthening the muscles in the neck and shoulders.
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Lying Neck Lateral Flexion
Here's a neck exercise that does not require anything special, just a towel and exercise plate and a flat bench. Fold the towel and lie on your side on the bench. Next, lay the towel on your temple and hold the weight plate on the towel. Train your neck by slowly lowering your head toward the bench. Using good control, reverse the direction and laterally flex your neck to a neutral position. This movement will target the sternocleidomastoid, the primary neck flexors.
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Get TrappedD
While many women may prefer a long, slender neck for that signature Audrey Hepburn look, most men would rather forget the "pencil neck" days of their youth. Interestingly enough, building up your neck does not involve doing any sort of "neck lifts." Remember when you used to see some tough guy in the gym attaching a leather, Frankenstein-like gizmo to his head and lifting heavy hanging plates with his neck? Ouch! Fortunately weight training has moved out of the dark ages and that routine has been safely tucked away into the weightlifting hall of shame. Thickening your neck actually involves building up your trapezius muscles or "traps"--the muscles just above your shoulders. These muscles have the capacity to grow quite large, providing an impressive fullness to your neck and a more flattering transition between your head and shoulders.
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You'll Know Great Traps
Want great traps? Your answer should be "I don't know." The dumbbell shrug is a great way to build up the trapezius muscles and give fullness to the neck. Standing erect, hold fairly heavy dumbbells at your sides or flat in front of your thighs and simply shrug your shoulders up towards your ears much in the same way you would if you didn't know the answer to a question. Then, slowly lower the dumbbells again to the starting position. Keep your neck straight, your tummy tucked, and your knees relaxed. Perform three sets of eight to ten reps and don't be afraid to reach for the heavy dumbbells for better results.
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Shrug Roll Your Traps
A more advanced version of the typical dumbbell shrug is the shrug roll, which builds your trapezius muscles and adds real fullness to your neck. This exercise is performed exactly like the basic shrug except that you need to squeeze your shoulder blades together as you shrug your shoulders to your ears. This exercise will also target a much-less talked about muscle group--the rhomboids--that you usually notice only on advanced bodybuilders. It is a small but important muscle of your upper back that gives eye-popping shape and size to your trapezius and upper back.
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ONE FOR ALL
If you're in a rush and don't have time to complete a thorough shoulder routine that will target your front, side, and rear deltoids, don't worry. You can target all three areas of your shoulder with just a dumbbell press if you rotate your wrists during the lift. Begin the dumbbell routine with your palms facing away from you, and as you push the weight over your head, slowly rotate the dumbbells so that your palms are facing towards you. As you return to the starting position, rotate the dumbbells again so that your palms are facing away from you. Choose a proper weight that will enable you to maintain control throughout this movement.
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Scapular Depression
Your lower traps and your serratus anterior work together to push your shoulder girdle down. You can target these two groups by performing a scapular depression exercise on a dip machine. Adjust the machine's seat to the highest setting. Keeping your elbows extended, grip the handles and press them downward as you sit on the seat. Now slowly allow your shoulders to come upward, similar to a shrug. Complete the rep by pushing your shoulders and scapula straight down. Strengthening these two muscle groups will enhance your chest and back training.
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One For All
If you're in a rush and don't have time to complete a thorough shoulder routine that will target your front, side, and rear deltoids, don't worry. You can target all three areas of your shoulder with just a dumbbell press if you rotate your wrists during the lift. Begin the dumbbell routine with your palms facing away from you, and as you push the weight over your head, slowly rotate the dumbbells so that your palms are facing towards you. As you return to the starting position, rotate the dumbbells again so that your palms are facing away from you. Choose a proper weight that will enable you to maintain control throughout this movement.
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Training with Shoulder Pain
Bursitis and shoulder impingement syndrome are two conditions that can adversely affect your upper body workouts. If you suffer from either of these two conditions, avoid exercises that require you to raise your arms to the overhead position. Replace pull-ups or pull-downs with rowing exercises. For deltoid training, substitute lateral and front raises for overhead presses. Any exercise that causes pain or aggravation to the shoulder area should be avoided.
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Upper Back
This section contains tips on strengthening the muscles in and around the upper back.
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Proper Pulldown Form
Lat pulldowns are great for developing a strong upper back. Because the exercise is a compound movement requiring your upper arm to work in the overhead position, there's a risk of injury occurring at the shoulder joint. To limit this risk and increase the effectiveness for the lats, watch the position and movement of your arms. The forearms should always remain perpendicular with the floor. If they are angling toward the horizontal position during the concentric phase, you are attempting to use the rotator cuff to move the resistance, and putting your shoulder joint at risk for injury.
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One-Arm Pulldowns
Here's a unique lat exercise that is rarely performed: one-arm pulldowns. Switch the lat pulldown bar with a D-handle, and set the seat and leg brace as you would for pulldowns. Now, using about 60 percent of your pulldown weight, grasp the handle with one hand and perform single arm pulldowns. Start by pulling the shoulder blades down, then pull your elbow toward your ribs. Performing pulldowns unilaterally will intensify the contraction of the lats.
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Rear Delt Isolation
Bent over laterals are commonly performed to target the rear deltoids through the horizontal abduction movement. They also work your middle traps if you squeeze your shoulder blades during the exercise. To isolate the rear delts, try to keep your shoulder blades pinched through the entire set. This will eliminate any momentum produced by the traps and place all the emphasis on the rear deltoids.
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Deltoid Pre Exhaustion
Here's a training tip to help spark some growth in your deltoids. After warming up the shoulder joints, perform a set of moderate dumbbell lateral raises, about 10 to12 reps. Immediately go into a set of heavy seated shoulder presses. Pick a weight that will allow you to get eight to 10 reps. Repeat this combination for three super sets. By performing the single joint exercise first, you pre-fatigue the deltoids, which are forced to work overtime during the compound exercise, the shoulder press.
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