butts_and_guts

butts_and_guts @ 2005-09-16T11:52:00

2005-09-16T15:53:51Z

Dig In: We've Got 5 Diet-Friendly Desserts

By Carolina Diaz-Bordon
eDiets Staff Writer

September 16, 2005 Pages(4): 1 | 2 | 3 | Next Page >

Goodbye, sweet days of chocolate cake. Sayonara, my beautiful banana split. Farewell, my flavorful flan. And hasta la vista, my scrumptious apple pie. I know we've
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shared mouthwatering moments together, but there's just no room for you in my new, balanced, healthy diet. I must ignore my sweet tooth -- keep it from sending me back your way.
Put away your handkerchief, you don’t have to wave good-bye for good. It is possible to dig into delicious desserts without damaging your diet. Instead of giving up your favorite treats, think about what goes in them and use some imagination to make them fit your new lifestyle.

The most common diet destroyers in desserts are dairy and fats. Other factors to consider -- how much sugar, cholesterol and sodium the product contains. It's important to always check the nutritional facts on the sides of packages. Don't let the words low fat or low carb fool you. It's always good to compare items and read the labels carefully. Make sure you know what you are buying. Simple substitutions can make a world of difference.

An average ice-cream bar can contain 180 calories and 12 grams of fat -- not exactly a dieter’s friend. And some of the best-known brands are significantly higher. A Dove Bar has 350 calories and 22 grams of fat, while the new Breyers Magnum Bars pack 14 grams of saturated fat (20 grams total fat) each!

What’s the alternative, you ask? How about a rich, smooth pudding pop? The store-bought versions average 100 calories and 2 to 3 grams of fat, but you can cut the fat even further and add a little nutrition by making your own.

Susan Burke, eDiets Chief Nutritionist, says: "You can modify any recipe, especially desserts, to make it healthy. The recipe section on our site can give you great ideas. It can be as simple as using egg whites instead of a whole egg or reducing the amount of sugar in a recipe. If the recipe calls for a cup of sugar, use only one-third cup instead. There are even fat-free chocolate chips
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so you can replace the full-fat ones.
"However, some desserts are easier to modify than others. For example, it’s hard to modify angel food cake because of its high sugar content. But there are sugar substitutes, such as Splenda, that are great for baking. The key to staying healthy is making healthy choices wherever you go. The best thing to do is EXPERIMENT, EXPERIMENT, EXPERIMENT!"

Even diet-friendly desserts can become hazardous to your waistline. Moderation is key to enjoying treats every now and then. Remember to always check the serving size. What you eat is important, but understanding how much you’re eating is crucial. Creativity is also essential. Try new recipes and satisfy your sweet tooth using sensible substitutions.

Here are five desserts low in guilt and high on flavor. Indulge!

Apple Cider-Caramel Cake

Cider "syrup" is folded into this cake for a rich, caramelized flavor.

2-1/4 cups apple cider, divided
2-1/4 cups granulated sugar, divided
1 Tbsp. stick margarine or butter
3 cups sliced, peeled cooking apple (such as Braeburn, Rome or McIntosh)
Cooking spray
2-1/2 Tbsp. dry breadcrumbs
1/2 cup stick margarine or butter, softened
1 Tbsp. grated lemon rind
1 (8-oz.) block fat-free cream cheese
3 large eggs
6 Tbsp. fresh lemon juice, divided
3 cups all-purpose flour
1/2 tsp. baking soda
1/4 tsp. salt
1 cup low-fat buttermilk
1 tsp. vanilla extract
1 Tbsp. powdered sugar

1. Bring 2 cups cider to a boil in a large, heavy saucepan over high heat. Cook until reduced to 1/2 cup (about 20 minutes). Reduce heat to medium-high; stir in 1/2 cup granulated sugar. Cook five minutes or until sugar dissolves and cider is thick and dark-colored, stirring occasionally. Remove from heat; cool one minute. Stir in 1 tablespoon margarine. Stir in apples; cook 15 minutes over medium-high heat or until the liquid is absorbed, stirring frequently. Remove from heat; cool. (If apple mixture hardens, place it over low heat until softened).

2. Preheat oven to 325 degrees.

3. Coat a 12-cup Bundt pan with cooking spray; dust with breadcrumbs.

4. Combine 1-1/2 cups granulated sugar, 1/2 cup margarine, lemon rind and cream cheese in a large bowl; beat at medium speed of a mixer until well blended (about five minutes). Add eggs, 1 at a time, beating well after each addition. Beat in 2 tablespoons lemon juice. Lightly spoon flour into dry measuring cups; level with a knife. Combine flour, baking soda and salt. Add flour mixture to sugar mixture alternately with buttermilk, beginning and ending with flour mixture. Fold in apple mixture. Pour into prepared pan; bake at 325 degrees for 1-1/2 hours or until a wooden pick inserted in center comes out clean.

5. Combine 1/4 cup cider, 1/4 cup granulated sugar, 1/4 cup lemon juice and vanilla; let stand until sugar dissolves, stirring occasionally. Cool cake in pan five minutes, and pierce with a wooden skewer in several places. Pour cider mixture over cake in pan, and let stand 10 minutes. Remove from pan, and cool completely on a wire rack. Sift powdered sugar over top of cake.

Makes 18 servings. Nutritional values per serving: 286 calories (22% from fat), 7.1g fat (1.6g sat, 3g mono and 2g poly), 5.8g protein, 50.1g carbohydrate, 1.2g fiber, 39mg cholesterol, 1.4mg iron, 253mg sodium and 94mg calcium.

Recipe Copyright Cooking Light Magazine

To try two FREE Issues of Cooking Light, click here.

Chocolate Fudge Meringues

3 egg whites
1/2 tsp. cream of tartar
1/4 tsp. salt
2 cups powdered sugar
1/2 cup unsweetened cocoa
1/2 package (6-oz. size) reduced-fat semi-sweet chocolate morsels, chopped

1. Beat egg whites, cream of tartar and salt to soft peaks in medium bowl. Then beat to stiff peaks, adding sugar gradually. Fold in cocoa, and then fold in chopped chocolate. Drop mixture by tablespoons onto aluminum foil-lined cookie sheets.

2. Bake at 300 degrees until cookies feel crisp when touched (20 to 25 minutes). Cool sheets on wire racks.

Makes 24 servings (serving size 1 cookie). Nutritional values per serving: 58 calories, 0.8g fat, 0mg cholesterol and 34mg sodium.

Instant Tiramisu
1 cup part-skim ricotta cheese
3/4 cup (6 oz.) 1/3-less-fat cream cheese
1/2 cup sugar
24 ladyfingers (two 3-oz. packages)
1/2 cup Kahlua (coffee-flavored liqueur)
1 Tbsp. unsweetened cocoa

1. Combine the ricotta, cream cheese and sugar in a food processor; process until smooth. Split the ladyfingers in half lengthwise. Arrange 24 halves in a single layer in an 11"x7" baking dish. Drizzle with half the Kahlua and let stand five minutes. Spread half of cheese mixture evenly over the ladyfingers. Repeat procedure with the remaining ladyfingers, Kahlua and cheese mixture. Sprinkle with cocoa.

Makes 10 servings. Nutritional values per serving: 216 calories, 6.9g fat, 6.8g protein, 27g carbohydrate, 0.2g fiber, 55mg cholesterol, 0.7mg iron, 244mg sodium and 10mg calcium.

Recipe Copyright Cooking Light Magazine

To try two FREE Issues of Cooking Light, click here.

Luscious Low-Fat Chocolate Mousse

1/8 cup cocoa powder
1/4 cup fat-free egg substitute
1 tsp. almond extract
4 tsp. granulated sugar
1/8 tsp. salt
3/4 cup fat-free milk, divided
1 tsp. gelatin

1. Sprinkle gelatin over 1/4-cup milk to soften and set aside.

2. Purée cocoa powder, egg substitute, extract, sugar and salt in a blender until combined. Heat remaining 1/2 cup milk over low heat until just boiling; remove from heat and pour into blender with other ingredients. Blend for one minute. Pour into large bowl and stir in gelatin mixture. Stir until dissolved. Pour into serving dishes and chill for one hour or more.

Makes 4 servings. Nutritional values per serving: 100 calories, 4g fat, 8g protein, 20g carbohydrate, 8g fiber and 130mg sodium.

Chocolate Banana Pudding Pop

3/4 cups fat-free milk
1/4 cup fat-free half and half
2 medium bananas
1 package fat-free sugar-free instant chocolate pudding mix

1. Combine milk and half and half in a bowl and mix. Whisk in pudding mix and stir one minute or until dissolved; combine with banana in blender and puree until smooth. Pour into ice pop molds and freeze overnight.

Makes 4 servings. Nutritional values per serving: 100 calories 4g fat, 8g protein, 20g carbohydrate, 8g fiber and 253mg sodium.

With more than 2,000 recipes to choose from, it’s a great tool for finding delicious new foods that’ll fit into your diet plan! All recipes can be scaled to meet your needs, so if you're cooking for one or for 10, we make it easy for you. Click here to learn more or to add to your plan today!

My workout program

2005-09-08T15:56:42Z

WEEK ONE

During Week 1, concentrate on using super strict form for each exercise and training at a deliberate speed. Perform each movement slowly to maintain constant high tension throughout the entire range of motion. Never swing the weight or cheat in any way. This principle is so effective and demanding, you may have to drop your usual poundage’s slightly to complete all your sets and reps. Don’t forget to do a general body warm up and a couple of light sets you attack your primary work out sets.

Weight workout 1: Days 1&4
Body Part Exercise sets reps

Abs Abdominal Crunch 3 25
Lower Back Back (Hyper) Extension 3 15
Delts Behind Neck Press 3 8-12
Upright Row 3 8-10
Quads Leg Extension 3 10-15
Hack Squat 3 10-15
Hamstrings Lying Leg Curl 3 10-15
Calves Standing Calf Raise 3 20-25
Seated Calf Raise 3 20-25

Aerobics Program
Follow each of the 4 weight workouts with a 30 minute ride on an exercise bike. Program the bike to a level that will elevate
and maintain your pulse in the middle of your target heart-rate zone (roughly 70%-75% of your estimated maximum heart rate).
To calculate your target heart rate, subtract your age from number 220, then multiply by 0.80. By doing your aerobic workout directly after your weight workout, your heart rate will already be elevated, allowing you to reach your fat-burning threshold even quicker.

Weight Workout 2: Days 2&5
Body Part Exercise sets reps
Abs Reverse Crunch 3 25
Chest Bench Press 3-4 8-10
Incline Dumbbell Flye 2 8-10
Lats Behind Neck Pull-Down 3 8-10
Seated Cable Row 2 8-10
(narrow neutral grip)
Triceps Lying Tricep extension 3 8-10
Press Down 2 8-10
Biceps Standing Barbell Curl 3 8-10
Preacher Curl 2 8-10

Nutrition Program
• Eat one Highly nutritious, low-fat meal every 2 ½ -3 hours.
• Try to limit fat intake to about 20% of your daily calories (don’t exceed 25%). Avoid Saturated
Fats.
• Drink an 8oz glass of water at least 6 times a day.
• Increase Protein intake to at least 0.75 grams of protein per pound of bodyweight daily.
• Substitute spices and other condiments for salt.
• Drink a post workout recovery drink that contains 35 grams of high-quality protein and 50 grams of
carbohydrates within 40 minutes of your workout.

WEEK TWO

Supersets
This is a great way to work your muscles quickly and thoroughly. A superset is defined as working two opposing muscle groups back to back, with almost no rest between sets. (An example would be a set of standing barbell curls and triceps pressdowns) This gets more blood into the working area for an even better pump. You might need to lighten the weight somewhat on your second exercise, so experiment to find the weight best suited for you.

Aerobics Program
Either after your weight workout or on your off days, include a 40 minute session on a stair climber. Utilize a program that will elevate your heart rate into your target heart-rate range. You may even break itup into two 20-minute workouts in a single day – just make sure you get your aerobics workouts in.

Nutrition Program
Continue the previous week’s program with the following adjustments:
• Restrict starchy carbohydrates after 3PM
• Increase protein to at least 1 gram of protein per pound of bodyweight
• Take a multivitamin/mineral supplement with your first meal
• Eliminate refined sugars and sweet snacks
• Limit alcohol intake to no more than one glass of red wine or light beer a day
• If you drink soft drinks, consume only low-calorie, low-sodium brands.

Weight Workout 1: Days 1 & 4
BodyPart Exercise Sets Reps
Abs crunch 3 25
Lower Back Back Extension 3 15
Delts Dumbbell press 3 8-10
Lateral Raise* 3 8-10
Quads Leg Press 3 10-15
Hamstrings Lying Leg Curl 3 10-15
Quads Leg Extension 3 10-15
Hamstrings Seated Reverse Leg Curl 3 10-15
Calves Standing Calf Raise 3 20-25
Seated Calf Raise* 3 20-25
*Compound Set

Weight Workout 2: Days 2 & 5
Body Part Exercise Sets Reps
Abs Hanging Knee Raise* 3 10-15
Serratus/
Intercoastals Kneeling Rope Pulldown 3 25
Chest Incline Dumbbell press 3 8-10
Lats T-Bar Row (wide grip) 3 8-10
Chest Cable Crossover 3 8-10
Lats Front Pulldown 3 8-10
Biceps Standing Barbell Curl 3 8-10
Triceps Seated Overhead French Press 3 8-10

*Compound Set
Note from Miss D---
Serratus/Intercostal I think this is somewhere near the Galapagos Islands. 
Cable crossover????? I don’t think I can do these with my shoulders.

WEEK THREE

Tri-sets
This Principle will give you and your partner results – in triplicate! Tri-sets consist of three exercises for the same muscle group with virtually no rest in between. In fact, you rest just briefly after your third exercise before starting the cycle all over again. This rapid pace not only accelerates your heart rate, but gives the particular muscle you’re working a tremendous pump as well. Best of All, because each exercise variation works the muscle from a slightly different angle, the muscle is more thoroughly worked. A word of warning however: this training method is demanding. Also, don’t expect to utilize your usual weights on the final exercise, instead try using about half your workout weight.

Weight Workout 1: Days 1 & 4
Body Part Exercise Sets Reps
Abs Machine Crunch 3 20
Reverse Trunk Twist 3 20
V-Up (on bench) 3 20
Delts Behind Neck Press 3 8-10
Standing Lateral Raise 3 8-10
Front Barbell Raise 3 8-10
Legs Squat 3 10-15
Leg Extension 3 10-15
Lying leg curl 3 10-15
Calves Standing Calf Raise 3 20-25
Donkey Calf Raise 3 20-25
Seated Calf Raise 3 20-25

Days 2 & 5
Chest Incline dumbbell press 3 8-10
Flat Bench Dumbell Slye 3 8-10
Cable Crossover 3 8-10
Lats/Lower back Wide Grip Pull-Up 3 8-10
Bent over barbell row 3 8-10
Back (Hyper) extension 3 8-10
Triceps Lying Tricep Extension 3 8-10
One arm overhead
Tricep extension 3 8-10
Biceps Standing EZ-Bar Curl 3 8-10
Dumbell preacher curl 3 8-10
Concentration Curl 3 8-10

I add to this day:
Crunches and inner/outer thigh machine

WEEK FOUR
GIANT SETS
I’ve dubbed this week “Giant Killer” for good reason: You and your partner will experience some absolutely killer workouts. A Giant set is composed of 4-6 exercises for a particular muscle group, with 30 or fewer seconds of rest between sets. This nonstop onslaught pumps blood into every available muscle fiber. In fact, it’s so intense, you’ll need your partner’s help to focus all your mental and physical energy into getting the most out of each giant set.

Weight Workout 1: Days 1 & 4
Body Part Exercise Sets Reps
Abs Machine Crunch 2 20
Hanging Knee Raise 2 15
V-Up (on bench) 2 20
Roman Chair Sit-Up 2 20
Delts Behind Neck Press 3 8-10
Standing Lateral Raise 3 8-10
Bent over Lateral Raise 3 8-10
Upright Row 3 8-10
Legs Leg Press 3 10-15
Lunge 3 10-15
Leg Extension 3 10-15
Lying Leg Curl 3 10-15
Calves Standing Calf Raise 2 20-25
Donkey Calf Raise 2 20-25
Seated Calf Raise 2 20-25
Leg Press Toe Raise 2 20-25

Weight Workout 2: Days 2 & 5
Body Part Exercise Sets Reps
Chest Bench Press 3 8-10
Dumbell Flye 3 8-10
Incline Dumbell Press 3 8-10
Cable Crossover 3 8-10
Lats/Lower Bent Over Row 3 8-10
Back
Seated Cable Row 3 8-10
Close Grip Pull down 3 8-10
Stiff Legged Deadlift 3 8-10
Triceps
Seated Close Grip/
Overhead Extension 2 8-10
Lying French Press 2 8-10
One-Arm Overhead
Tricep Extension 2 8-10
Pressdown 2 8-10
Biceps
Standing EZ-Bar Curl 2 8-10
Preacher Curl 2 8-10
Concentration Curl 2 8-10
Hammer Curl 2 8-10

Aerobics Program
Train at three 60-minute, low impact aerobics classes or with videotapes at a pace that will keep your heart rate at 60%. Because you will be getting a fair amount of aerobic benefit from your giant set workouts, you’ll probably want to do your cardio work on the days you don’t weight train.

WEEK FIVE
SPEED
The Speed Principle advocates that you couple explosive movements with heavy weights. Choose a weight with which you can perform only 6 repetitions. Be Careful not to sacrifice form, and concentrate on moving the weight up quickly. Do your six reps and then rest and then rest only as long as it takes for your partner to finish his or her set before you move to the next set or exercise. Speed Training focuses on fast-twitch muscles, which are more responsive to heavy, explosive training. This is an excellent variation for developing strength and size abd for busting past training plateaus.

Weight Workout 1: Days 1&4
Body Part Exercise Sets Reps
Abs Machine Crunch 3 25
Lower Back Back Extension 3 15
Delts Dumbbell Press 3 6
Standing Lateral Raise 3 6
Legs Squat 3 6
Lying Leg Curl 3 6
Calves Standing Calf Raise 3 20-25
Seated Calf Raise 3 20-25

Weight Workout 2: Days 2&5
Body Part Exercise Sets Reps
Chest Bench Press 4 6
Dumbbell Flye 4 6
Lats One-Arm Dumbbell Row 3 6
Wide-Grip Pull-Down 3 6
Triceps Lying Overhead Extension 3 6
Pressdown 3 6
Biceps Standing Barbell Curl 3 6
Hammer Curl 3 6

Aerobics Program
Follow each weight-training session with a 30 minute cross-training aerobic workout. Maintain a pace that will keep your heart rate between 70%-80%. If you’re training in the gym, so 10 minutes on the treadmill, 10 minutes on the bike and 10 minutes on the stair climber. Outside the gym, alternate between jogging laps and sprints on the track and/or stairs.

WEEK SIX
PRE-EXHAUSTION
This is a great way for you and your partner to target lagging muscle groups. Start with an isolation exercise and take your set to failure. Immediately follow it with a compound movement that involves the assisting muscle. (For example, do a set of bent-over lateral raises to failure, isolating the rear delts. Then do behind-neck barbell presses, hitting the delts, triceps and upper chest.) This form of training is so intense, you’ll have to lower the weight on the second exercise.

WEIGHT WORKOUT 1: DAYS 1&4
BODYPART EXERCISE SETS REPS
Abs Bent Knee-Up 3 25
Hanging Leg Raise 3 25
Delts Bent-Over Lateral Raise 3 8-10
Behind-Neck Press 3 8-10
Quads Leg Extension 4 10-15
Hack Squat 4 10-15
Hamstrings Lying Leg Curl 3 10-15
Leg Press
(feet high on platform) 3 10-15
Calves Seated Calf Raise 3 20-25
Standing Calf Raise 3 20-25

WEIGHT WORKOUT 2: DAYS 2&5
BODYPART EXERCISE SETS REPS
Chest Incline Flye 4 8-10
Incline Dumbbell Press 4 8-10
Lats Wide-Grip Pull-Down 3 8-10
Wide-Grip T-Bar Row 3 8-10
Triceps Pressdown 3 8-10
Dip 3 8-10
Biceps Concentration Curl 3 8-10
Standing Barbell Curl 3 8-10

AEROBICS PROGRAM
Since your weight-training workouts are so exhaustive, your cardio workouts should be less intensive and more fun. On the days you don’t weight train, do a 60-minute aerobic at a pace that keeps your heart rate at 60%. Some fun options: aerobic dance, step aerobics, speed walking. Swimming, mountain biking, in-line skating, aerobic boxing or basketball.

butts_and_guts @ 2005-09-03T13:20:00

2005-09-03T17:20:19Z

Health and Diet:
Incorporate "intervals" into most of your aerobic sessions. Intervals are a powerful tool to help boost your metabolism. They are brief periods (about a minute) of more intense exercise mixed into your regular aerobic exercise sessions. For example, if you're walking, you would do a one minute interval of faster walking about every five minutes throughout your exercise session.
MORE TIPS »

Fitness:
If you can find a way to read while you're on the treadmill, bike, elliptical trainer, or Stairmaster, do it. Get a good book and start reading your way to fitness. If you cannot read while exercising get your favorite book on tape. It is easy now to find your favorite author or subject on tape or compact disc. Pop it in your Walkman and get moving.

Water Intake

2005-09-03T16:56:11Z

10 Ways to Get Your Water

By Carolina Diaz-Bordon
eDiets.com Staff Writer

August 27, 2005

Want to lose weight? Drink water. Want to have better skin? Drink water.
Want to speed up your metabolism, protect your joints and organs and help minimize and eliminate toxins, sagging skin,
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breakouts and constipation? Are you getting the picture? Welcome to the wondrous world of water.

It’s here, it’s there. It’s essentially everywhere, and our bodies are constantly asking us for more. Nature’s perfect beverage has no taste, no color and no odor. It is a vastness of pure goodness for your health. It suppresses the appetite and helps the body metabolize fat. It also regulates your body temperature and flushes toxins from your body. On top of all that, water also works as a nutrient and oxygen transport, and it assists in the absorption and utilization of vitamins and minerals.

While you may already know that drinking water is good for you, your taste buds might want to veer you elsewhere. But no other beverage can take the place of water when it comes to its benefits. So if you need to spruce up the blandness, add a little zing with a lemon wedge or lime.

Another bonus of the ever-present liquid is that you can get plenty of it without actually drinking it. There are a plethora of fruits, veggies and other beverages that contain large amounts of water.

When it comes to your health, water undoubtedly deserves first prize. Here are a few different ways to quench your body's thirst:

1. When you wake – start the day with a glass of water

2. Keep a pitcher of chilled water in the fridge

3. Always carry a bottle or jug of fresh water with you

4. Avoid drinking a large amount of caffeinated beverages

5. Take a few sips from a water fountain whenever you run into one

6. Drink a glass with every meal, even if you are drinking another beverage

7. If you’re hungry, drink a glass before you grab a snack

8. Increase your fruit and veggie intake

9. Order soup before your meal

10. Make plans, set daily goals.

Daily Bites

2005-09-03T15:08:56Z

September 3

Health and Diet
Incorporate "intervals" into most of your aerobic sessions. Intervals are a powerful tool to help boost your metabolism. They are brief periods (about a minute) of more intense exercise mixed into your regular aerobic exercise sessions. For example, if you're walking, you would do a one minute interval of faster walking about every five minutes throughout your exercise session.

Fitness
If you can find a way to read while you’re on the treadmill, bike, elliptical trainer, or Stairmaster, do it. Get a good book and start reading your way to fitness. If you cannot read while exercising get your favorite book on tape. It is easy now to find your favorite author or subject on tape or compact disc. Pop it in your Walkman and get moving.

September 2

Health and Diet
Holidays are a time for celebrations, which generally take place around meals and food! No need to deprive yourself at a barbecue or picnic. Do, however, fill up on the healthiest fare first -- lots of salad and fresh veggies -- then savor “just one” of your favorite goodies! You’ll be less likely to overeat and consume unnecessary fat and calories if you plan ahead and decide what you’re going to eat before the party.

Fitness
Take a class at a gym, a community center, a spa, a school, or a club. Group classes have an energy that is contagious and can often make an hour go by very quickly. Many instructors can make the most grueling workout bearable and before you know it, an hour has come and gone.

September 1

Health and Diet
Look for situations to be active. Park as far from the store as you can (when safe) rather than looking for the closest parking spot. Use the stairs rather than the elevator. Rely on a rake rather than a blower, etc. Get off the bus one stop further away. Look for the hard way to do things! Make your life an active one.

Fitness
If you have a resistance band at home, pack it in your bag and use it in the hotel room, or take it outdoors with you and use it during your workout. It’s lightweight and you can do a whole body workout in the privacy of your hotel room.

August 31

Health and Diet
Downsize. On occasions when you indulge in a higher-calorie snack, avoid eating out of the bag or box, since you can’t keep track of how much you are eating. Instead, measure out a serving size, put it in a bowl or plate and bring only that amount with you to watch TV. Promise yourself you won’t return to the kitchen for seconds.

Fitness
Learning new activities has its benefits. As your skill level increases in a different activity, so does your creativity. You begin to consider new ways to intensify and improve your skill and make your workouts more efficient as well as effective.

August 30

Health and Diet
Don’t go nuts when you're eating nuts! They’re a terrific source of protein and full of the "good," unsaturated fats, but the calories can add up quickly. Keep your eye on portion sizes. An ounce of walnuts (about a handful) packs 192 calories and 19 grams of fat. For taste, sprinkle some on salads, vegetable dishes, pasta, or rice.

Fitness
Most of our tension builds up in the muscles as a result of poor postures throughout the day. Pay attention to how you sit, talk on the phone, stand, sleep, etc. Start out by treating yourself to a head and neck massage. That will give you a good supple base to begin your stretching program.

August 29

Health and Diet
Tune into TV. Haul that treadmill or exercise bike out of the basement and put it smack dab in front of your television set. Or go for a more portable alternative and jump rope or lift light hand weights while you watch. Besides being too busy to eat, you may find that you’re exercising for longer periods when you’re distracted by the television.

Fitness
The key to surviving a spinning class is to concentrate on exercising at your own pace. Don't be intimidated by the high speeds and furious intensity of your cycling mates. Listen to your body and adjust the tension and speed accordingly. Don't be afraid to sit back and take a break when necessary.

August 28

Health and Diet
Afraid you’ll slip up on your meal plan because you’ve got that special occasion to go to? Don’t go hungry! Excessive hunger usually leads to overeating. Take your time looking at the foods available, and then make a conscientious decision before indulging. Monitor the portion size of higher calorie foods and focus on the social aspects of the event!

Fitness
When making a comeback from an injury, focus on what is important, a strong, healthy, functional and fit body. In order to regain lost ground after an injury, you will have to focus your time and energy on your goal. Be patient. But resist the urge to give into temptations and distractions that will lead you away from what you are doing.

Water Fluctuations And Your Weight

2005-09-03T14:59:18Z

By Bob Greene, BFA, MFA
Special For eDiets

September 3, 2005 Pages(2): 1 | 2 | Next Page >

Be forewarned that when you first become active or increase the amount and intensity of your exercise, you will retain extra water.
Gaining this extra water weight can be disheartening and, as I mentioned before, has caused many people to give up their
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exercise programs. The truth is that gaining this extra water weight is a very good sign.

As you become more active and drink more water, your muscles will act like sponges and will immediately become more fully hydrated. In addition, you may also add a little new muscle, which in turn will store even more water.

The more active you are, the more glycogen (a stored carbohydrate) your muscles will retain. Each gram of glycogen stores an additional 2.5 to 3 grams of water.

Finally, the better shape you’re in, the more water is stored within your bloodstream. This additional water weight can be significant and is most pronounced when you increase your level of fitness.

This explains why physically fit individuals store considerably more water within their bodies than unfit individuals. This also explains how a very fit person can weigh much more than their appearance would suggest.

When you exercise regularly, you’re sending the message to your body that water needs to be stored in relatively large quantities. Your body responds by finding creative ways to store this additional water. The fitter you become, the higher your percentage of water weight will be, and the lower your percentage of body fat.

Don't let this additional water weight frustrate you. It's a good sign! It means that your metabolism is increasing as well as your potential to burn fat. That’s why I especially like to see my new clients put on this initial water weight; it usually means that good things are about to happen -- that is, as long as they remain patient through the first four to six weeks.

The water cycles

In addition to the initial water weight gain that you’ll experience when you become more active, your body has various water cycles that influence the retention and release of water weight.

These are daily, weekly, monthly and even seasonal water cycles. These cycles occur for a variety of complex reasons, and they are not all fully understood. There are also times when these cycles converge to reach their respective highs, at which time you'll experience a significant increase in your water weight and, consequently, your total weight.

It's at these times that you must reassure yourself that as long as you are consistently "on the program," there will be a gradual reduction in your body fat -- even if the scale doesn't confirm it!

Water Fluctuations And Your Weight

By Bob Greene, BFA, MFA
Special For eDiets

September 3, 2005 Pages(2): 1 | 2 | Next Page >

By the same token, there will be times the various water cycles converge at a low point, resulting in your body retaining less water. This will lead to a decrease in your total body weight. This is also somewhat of an illusion and should not cause you to become overconfident.

It all comes down to trust -- trust in yourself! As long as you are patient and believe you are doing the best thing for yourself and that you deserve the results your desire, those good results will happen!

Water weight gain is commonly responsible for the scale not budging -- or even moving higher.

Remember that each time you improve your level of fitness your body holds more water. Don’t worry about it. Water fluctuations happen to everyone and are nothing to be concerned about unless you let them affect your emotions.

If you suspect you're retaining water, just examine how your clothes fit. If, despite an increase in your weight, your clothes fit about the same or even more loosely, water is probably to blame.

When you lose weight the right way, by being active, the rules change a bit. It's very common to be losing fat but gaining weight. As frustrating as this can be, my advice is to simply focus on how good you feel, how your clothes fit, and the other positive changes that are happening to you.

Dumbbell Two Arm Lateral Raise

2005-09-03T14:57:55Z

September 3, 2005

This exercise a sure-fire solution to create the sleek and sexy shoulders you've always dreamed of.
Dumbbell
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Two Arm Lateral Raise

Starting Position:

Stand with feet shoulder-width apart with a slight bend in your knees.

Hold a dumbbell or cans in each hand with your arms down at your sides and palms facing your legs.
Movement:

Contracting the middle shoulder muscles, raise both arms out to the sides, stopping when your arms are slightly higher than shoulder level.

Slowly return to the starting position, stopping just short of the weights touching your body.
Key Points:

Exhale while lifting the weights.

Inhale while returning to the starting position.

You may also perform this exercise from a seated position.
Perform three sets of 12-15 repetitions on 2-3 alternate days of the week

The Best & Worst Exercises

2005-09-03T14:56:55Z

By Raphael Calzadilla, BA, CPT, ACE
eDiets Chief Fitness Pro

September 3, 2005 Pages(3): 1 | 2 | 3 | Next Page >

When I walk into any gym in the country, it always looks like an instant replay to me. I see the same mistakes being made in every location and I cringe at the expectations that people have for certain exercises.
We tend to look at certain areas on our body and say, “ugh, that just looks awful. What exercise can I do to help this area?” We don’t think big picture. Instead, we look for quick fixes and the magical exercise that will solve all of our problems.

The following list of exercises may surprise you. However, if you study the human body -- it will be tough to refute. These are the exercises that make me want to scream, so to avoid being a raving lunatic who gets thrown out of every health club in America, I thought an article might be a better idea.

The key is not so much finding an exercise that will reduce a specific area, but finding the most efficient exercises that will tighten and strengthen the area. Then, the combination of reduced calories, cardiovascular exercise and consistency does the rest of the work.

This is by no means an exhaustive list -- there are a lot more. Also, I normally don’t like using words such as “worst” and “best,” but in this case I need to be very clear to obliterate some misconceptions.

Let’s get the ball rolling.

1. Adductor Machine -- The adductor machine is the exercise unit that you sit in and place the inner part of your legs against a pad. You then push the legs toward each other with the goal of reducing your inner thighs. Maybe you perform 20, 30 or even more reps to affect the area. This exercise will not reduce your inner thighs. You’d need enough resistance to create an impact on the muscle, so more than 15 reps isn’t going to accomplish anything. More importantly, it’s not the best range or plane of motion (direction) to affect the inner thigh -- even if you added weight and performed 10 repetitions.

Better Choice: Plie Squats -- This is one of the most effective movements for the inner thigh area, but must be performed with precise form. Stand up straight with feet spread wide and toes pointed outward. Hold a dumbbell between your legs or place a barbell on the upper part of your back. Maintain a neutral spine and a slight bend in the knees throughout the exercise. Lower your body by bending from your hips and knees stopping when your thighs are parallel with the floor. Contract your inner thigh muscles and return to the starting position. This is a much more efficient way to work the inner thigh and, as you can see, a very different plane of motion compared to the adductor machine.

The Best & Worst Exercises

By Raphael Calzadilla, BA, CPT, ACE
eDiets Chief Fitness Pro

September 3, 2005 Pages(3): 1 | 2 | 3 | Next Page >

2. Abductor Machine -- The abductor machine is the opposite of the adductor. In this case you sit in the machine and place the outer part of your legs against a pad. You then push your legs away from each other in the hopes of
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reducing your outer thigh area. Pushing the legs outward accomplishes very little for the outer thigh. Again, the plane of motion is ineffective. You say you can feel this machine? I can also feel my chest if I perform a dumbbell press very slowly with a pair of 5 pound dumbbells -- but that doesn’t mean it’s accomplishing my goal. There’s more to the puzzle than just feeling it.

Better Choice: In reality, a standard squat or leg press will work the outer thigh with precision. However, if you want to take it the extra mile, try leg presses with your feet close together (about 2 inches apart). This will place added stress on the outer thigh area due to overload. It also takes into consideration the key ingredient I keep referring to -- plane of motion.

3. Side Bends -- Placing a broom stick on the upper part of your back or holding dumbbells by your sides and bending side to side in the hopes that the oblique muscles (love handles) will shrink is an antiquated exercise. Side bends may actually make the area larger if you use heavy enough dumbbells. Endless side bends and twists will have no effect on the obliques. It’s a colossal waste of time.

The only thing that’s going to get those ‘love handles” smaller is reducing overall body fat through cardiovascular exercise, brisk weight training and, last but not least, a calorie-reduced diet.

Better Choice: Do you have more than 10 pounds to lose? Don’t work the obliques! That’s right. Perform absolutely no work for them. You want to shrink them and overload of any kind will make them grow.

If you really want to work the obliques, research consistently rates the Bicycle Maneuver as one of the most effective abdominal/oblique exercises.

Lie on a mat with your lower back in a comfortable position. Place your fingertips on either side of your head by your ears. Bring your knees up to about a 45-degree angle.

Slowly go through a bicycle pedaling motion alternating your left elbow to your right knee, then your right elbow to your left knee. Make sure to perform a strong contraction as you bring your elbow to the opposite knee to really isolate the “love handles.”

4. Cardiovascular exercise more than 60 minutes -- This is a little trick on my part. It’s not that cardiovascular exercise is a bad form of exercise, it’s more the way people abuse it that allows it to make the list. ---

The Best & Worst Exercises

By Raphael Calzadilla, BA, CPT, ACE
eDiets Chief Fitness Pro

September 3, 2005 Pages(3): < | 2 | 3 | Next Page >

I know you want to lose the most amount of fat in the least amount of time. I can understand that, but if the body can only lose up to 2 pounds of fat per week before it begins destroying
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muscle, why are you working out as if you’re attempting to lose 5 pounds per week?

I generally recommend working at a capacity of 70 percent to 80 percent of your target heart rate. If you’re performing cardio more than 60 minutes at this level of intensity, you’re on a collision course for muscle loss. If you think it’s not important, you may want to re-consider.

I’ve seen people lose well over 100 pounds and lose it very, very fast. They did everything possible to lose weight (fat and muscle) and opposed to losing only fat and sparing muscle. The result is a soft and flabby looking body. Yes, they lost the 100 pounds and did it in the most inefficient manner possible.

Better Choice: Up to 60 minutes of cardio is plenty. In fact, if your diet and weight-training workout is consistent, 40-50 minutes of cardio four to six days per week should do the trick. Think in terms of nutrition, weight training and cardio in harmony and balance.

5. Behind-the-Neck Lat Pulldowns (for the Back) -- Performing this cable pull-down movement puts unnecessary stress on the rotator cuff muscles of the shoulders. I can’t begin to count the number of people who’ve experienced injuries from this and any behind-the-neck movement.

Better Choice: Lat Pulldowns to the front. A slight arch of the back, chest high, and as you pull the bar down, squeeze your elbows into your sides. This provides a perfect contraction for the lat muscles of the back.

As always, check with your doctor prior to beginning any exercise program.

5 Tips For A Flatter Stomach!

2005-09-03T14:52:54Z

By Kim Droze
eDiets Managing Editor

September 3, 2005 Pages(3): 1 | 2 | 3 | Next Page >

Are you ready to make Bill Phillips' Eating for Life plan work for you? With this fantastic plan you will have the right recipe to feed your body in a balanced, healthy, hearty, satisfying and effective way. You'll be able to gain energy, build strength, look and feel younger and reduce body fat. Click here to get started today and enjoy Phillips' new book FREE!
Bikini season is upon us and your belly is still as flabby as it was when you vowed to get in shape... last year!

Sadly, you've lost your resolve and found a few more pounds along the way. Your body shape is much closer to Buddha-like than Baywatch babe. Maybe it was lack of motivation or a shortage of nutrition knowledge that led to your diet demise. Regardless of the cause, you’re well aware of the effect, as you hide your belly beneath a stretched-out pullover.

Now is the perfect time to get back on track. With the right eating and exercise regimen -- and 5 great tips from a fitness superstar -- you'll start seeing results well before it's time for swimsuit shopping!

Shaping up is easier than you might think... especially when you have a renowned diet and fitness guru in your corner. Meet Bill Phillips, founder of the super-popular Body for Life program and the smash follow-up diet Eating for Life. Phillips is an icon for all those serious about diet and fitness. These days he’s focusing more on the inside than the outside. According to Phillips, the goal of Eating for Life is to help you lose weight, feel great and not feel hungry. In his new book (which you can get for FREE by clicking here), Phillips provides guidelines on everything from managing your kitchen to streamlining your grocery shopping to feeding your family.

(Keep reading! We'll get to Phillips' easy-to-follow tips for a flatter stomach in just one minute.)

The Eating for Life plan isn’t about deprivation. Phillips describes his unique weight loss approach as "basic and balanced with no obscure foods." He said too many people these days are stuffing themselves with food, yet starving for nutrition. It’s only when the body receives the nutrients it craves that you’ll start to satisfy your appetite.

5 Tips For A Flatter Stomach!

By Kim Droze
eDiets Managing Editor

September 3, 2005 Pages(3): 1 | 2 | 3 | Next Page >

"Eating for Life is very intuitive," Phillips tells eDiets. "It works with your body, not against it. After a few weeks getting the hang of it, it really feels right. Common sense gives you an intuitive feeling that you’re on the right path.

"For long-term success this is very important because you have to feel right about what you’re doing. The science behind Eating for Life is also important because if you know from an analytical standpoint that you’re feeding yourself in a way that’s consistent with what scientific studies supported, you feel confident and this helps with long-term success."

In a match made in weight loss heaven, Phillips has teamed up with eDiets to offer an Eating for Life plan that's customized to YOUR tastes. Phillips knows that when it comes to preferences, one size does not fit all.

"As much as Eating for Life is basic and balanced nutrition that’s right for everyone, every individual has their own food preferences," Phillips notes. "Some like chicken Italian style. Others enjoy baked potatoes and more classic American food. By having Eating for Life online, people will be able to double their success with the program by customizing it to fit their particular tastes."

Through the eDiets-powered Eating for Life you'll receive menus, recipes and shopping lists for a full week. Having your meals laid out ahead of time arms you with healthy choices throughout the day. Phillips says too many people don’t know where their next meal is coming from -- and that can be one of the leading causes of diet derailment!

"When you’re planning, you’re being proactive, not reactive, and the downside of being reactive is that there are so many temptations, so many unhealthy things to eat in the current environment that you really have to put yourself in the position to do the right thing," he says. "When you’re reacting in the wrong situation, it’s hard to do the right thing. By planning you can create the right situation and set the table for your success."

With both the book and the online component, people struggling to lose weight can have the best of both worlds. While Eating for Life sets forth the guidelines and principles of the eating regimen, you have access to nutrition professionals and peer support to work in conjunction with the Phillips philosophy.

5 Tips For A Flatter Stomach!

By Kim Droze
eDiets Managing Editor

September 3, 2005 Pages(3): < | 2 | 3 | Next Page >

Although healthy eating is at the core of Phillip’s new program, regular exercise is just as important. Exercise doesn’t just help burn calories. It also redirects the body’s cravings.

"Exercise is scientifically proven to help people break the pattern of addictive cravings for unhealthy foods," Phillips says. "One of the
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reasons I so enthusiastically encourage exercise as a way of helping people change their eating habits is because it also soothes what the brain is craving. People who’ve struggled with making changes in their diet before know all too well that those cravings are coming from the mind. The body doesn’t crave anything. Working with the brain chemistry through exercise is an important part of success."

Phillips stresses that healthy eating and exercise pack an awesome one-two punch. You really can’t have one without the other -- especially if you’re working toward fab six-pack abs!

So, without further ado, belly up to your PC for Phillips' 5 super strategies for a flatter stomach.

1. One of the first things people need to realize about flattening their belly is that when you begin eating smaller, more balanced portions of food you simply make a significant change on how the belly looks. One of the reasons most people do 100 sit-ups and can’t get a flat belly is because their gut is too full. By eating smaller portions you’re moving toward a flatter belly.

2. Overall body fat contributes to how lean the belly is. You can’t lose body fat on the belly. The body’s fat compartment is one system. Doing leg exercises actually burns five times more body fat than doing sit-ups. Exercising the whole body is the way to burn fat off the belly. The notion that doing sit-ups burns fat off the belly is a myth.

3. You don’t have to do sit-ups every day. Exercising the ab muscles twice a week is plenty. For example, perform your ab exercises every Monday and Thursday. Muscles become stronger and more firm through the process of adaptation. We stress the muscle and then it recovers and comes back stronger and better. The muscles need time to recover.

4. Oftentimes people don’t realize that one of the reasons that they’re tummy isn’t tighter is because of their posture. Their shoulders are falling and their posture is beginning to lean forward. Practice healthy posture with your shoulders up and back straight while walking, sitting at your desk and exercising. Doing this while exercising helps flatten the belly.

5. Two highly recommended ab exercises are crunches and leg lifts on the stability ball. These exercises work the most muscle fibers and get the best results the fastest. The stability ball causes you to activate virtually every muscle in the upper and lowers abs. The whole midsection core has to work to pull off the crunches and leg lifts.

butts_and_guts @ 2005-07-14T21:22:00

2005-07-15T01:23:38Z

The Ultimate Butt Workout

By Raphael Calzadilla, BA, CPT, ACE
eDiets Chief Fitness Pro

July 14, 2005 Pages(2): 1 | 2 | Next Page >

Need a diet? You've come to the right place. We have 19 personalized plans including the red-hot GI Diet. To fill out a free diet profile and check out what eDiets has to offer, CLICK HERE.
You want a great looking butt, don’t you? And, you want a workout that can help take you there. You've come to the right place because I have a workout that's proven to produce results.

To get a bodacious booty, you need to follow the rules of a calorie-reduced diet to lose body fat, cardiovascular exercise to burn calories, and strength training for the entire body to stimulate the metabolism and tighten your muscles.

Your glutes won't get tight and small unless your overall body fat is reduced. Let's be honest here -- you can do all the butt movements on the planet for hours a day, but it won't make one bit of difference unless you lose body fat. That fact is non-negotiable.

There are only three exercises involved in my program -- the squat, walking lunges and leg presses. Don't think these three exercises work? Here are two comments from eDiets members who recently posted on my Fitness for You support board.

From eDiets member Danelle:
"Hi Raphael! I did those walking lunges that you suggested as another lower body exercise. Man! do my buns and legs hurt! I did them on Monday, and I could hardly sit on the toilet this morning! I cringed! Guess I hadn't worked all those muscles quite like that in a long while."

From eDiets member Debby:
"I followed Raphael's butt routine religiously. And slowly but surely, I began to develop a butt! I've been dating a new guy for a couple of months and he said to me...'Did anyone ever tell you that you have a nice butt?'

"I laughed really hard and said, 'Well no, as a matter of fact, that is the first time I've ever heard that in my life! Thank you!'

"He did not believe me, but I told him about the routine Raphael prescribes."

Let's get to it.

You will be performing three super sets -- all three exercises in a row without rest. After a 90-second rest, repeat two additional times (with the same 90-second rest between sets).

Squats: The barbell squat is one of the best lower body exercises on earth. It works just about the entire lower body. However, leg positioning can assist in better isolating the glutes. If you position your feet about one to two inches past shoulder width and squat to a parallel position, you'll really feel those glutes being worked. --- more >>

The Ultimate Butt Workout

By Raphael Calzadilla, BA, CPT, ACE
eDiets Chief Fitness Pro

July 14, 2005 Pages(2): 1 | 2 | Next Page >

However, you have to go to the parallel position for maximum effectiveness. Don't let ego guide you on this exercise. Reduce the weight poundage if necessary and focus on perfect form. Perform a set of 15 repetitions to momentary muscular failure. After
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the set is completed, immediately go to the next exercise without a break.

Walking Lunges: Stand with your feet hip width apart, grasp a pair of dumbbells with your arms straight at your sides, palms in. Take a large step forward, and lower your body so that your front knee lines up with your ankle. The back knee is almost touching the floor. Push off with your back foot and take a large step forward with your other foot.

Walk lunge 15-20 steps, and then turn around and return to the start using the same form. You should contract your glutes on the lowering of each movement. After the set is completed, immediately go to the next exercise without a break.

Angled Leg Press (also called inverted leg press): Place your feet two inches higher than you normally do on the leg press machine in order to place more overload on the gluteus and hamstrings. Your feet can be positioned at shoulder width or just little wider. Make sure you lower the weight just a tad below 90 degrees, but no more. We can't forget that we need to protect those knees.

Perform a set of 15 repetitions. Make sure your legs are high enough on the platform so you can really feel your glutes on the lowering part of the movement. By the end you'll have performed nine total sets in minimal time and your glutes and legs will be burning -- but you'll love it.

Please note: this routine isn't for everyone because it's advanced. If you're not an advanced exerciser, follow these guidelines: Perform one set of each exercise on alternate days of the week for two weeks. In week three, add a set. Add a third set in week six, but do not attempt the super set. You'll need three to six months of experience before you can begin the super set routine. However, it is something to strive for.

butts_and_guts @ 2005-07-04T12:21:00

2005-07-04T16:21:45Z

Thinner Thighs: 10 Exercises That Workby Glenn Mueller
eDiets.com Senior Writer print Are those flabby thighs making you uncomfortable in your favorite pair of jeans or pants? If you are ready to go from “thunder thighs” to thinner thighs, you’re in luck! eDiets chief fitness pro Raphael Calzadilla offers 10 specialty exercises to help you get your thighs down to a more desirable size.

“Always remember that spot reduction is not possible, so losing flab only on your thighs is not going to happen,” Raphael warns. “However, once body fat reduction takes place, your thighs will look better.”

For your thighs to become leaner and tighter, Raphael says your overall body fat must be reduced through a combination of proper nutrition, exercise and consistency. He recommends following a calorie-reduced healthy eating plan as a way to lose body fat. If you haven’t joined eDiets, this might be a great opportunity to do so.

“Your legs won’t get slimmer without a purposeful and easy-to-use meal plan,” Raphael says.

However, if you use the following specialized exercises, Raphael can guarantee you’ll see great results. Adding these 10 exercises to your workout routine will help in your quest for a pair of slimmer legs. As always, Raphael reminds people to check with their physician before beginning any new exercise program.

According to Raphael, one of the best exercises for the thighs is squats. Which squat exercise you do depends on your level of experience. If you are a beginner, Raphael recommends starting with the chair squat.

Chair Squat

Perform this exercise with the aid of a sturdy chair. Stand in front of the chair with your back toward the chair and feet shoulder width apart. Keep your head up as a natural extension of your spine. Begin to sit in the chair lowering your body until your legs are at a 90-degree angle. Contracting your quadriceps, slowly return to the starting position stopping just short of having your legs fully extended. Keep a slight bend in the knees. As you get stronger, you can add resistance by holding dumbbells in your hands.

Dumbbell Squat

Stand up straight with your feet shoulder width apart. Hold a dumbbell in each hand and let your arms hang down at your sides with your palms facing one another. Maintain a neutral spine and a slight bend in the knees throughout this exercise. Lower your body by bending from the hips with your knees stopping when your thighs are parallel with the floor. Contracting the quadriceps muscles, slowly return to your starting position. When you do this exercise, it is important not to let your knees ride over your toes (you should be able to see your feet at all times). You may want to try this exercise without weights until you master the movement.

Power Walking

Power walking is walking at a faster rate than normal. Stand straight and avoid unnatural arches that may occur in your lower back. Your head should be centered between the shoulders, and your chest should be up with your shoulders back. Make sure that your buttocks are not protruding out of alignment with the spine. Bend your arms at the elbows. When you start power walking, your strides should be short and fast. You will naturally start to develop a longer stride.

When you power walk, Raphael says you should keep within 70-75 percent of your target heart range. (The formula for determining your target heart range is to subtract your age from the number 220. For instance, if you are 30 years old, your maximum heart range would be 220-30=190.) If you really want to make an impact, practice power walking 4-6 days a week for at least 30 minutes. Raphael says that it is best to avoid walking on hills. Any type of hills or incline will make your leg muscles grow, which can actually make your legs look thicker.

Dumbbell Lunges

Stand straight with your feet together. Hold a dumbbell in each hand with your arms down at your sides. Step forward with the right leg and lower your left leg until the knee almost touches the floor. Contracting the quadriceps muscles, push off your right foot and slowly return to the starting position. Alternate the motion with the left leg to complete the set.

Your steps should be big enough so that your left leg is nearly straight. Do not let your knee touch the floor. Make sure your head is up and your back is straight. Your chest should be lifted, and your front leg should form a 90-degree angle at the bottom of the movement. Your right knee should not pass your right foot. If you have one leg that is more dominant than the other, start out with the less dominant leg first. Raphael warns that you should discontinue this exercise if you feel any discomfort in your knees.

Walking Lunges With Dumbbells

Take a lunge with your left leg. Do walking lunge for 15-20 steps and then come back. Description: walking lunges: Stand with your feet hip width apart. Grasp 2 dumbbells and place your arms straight at your sides with your palms facing inward. Take a large step forward. Your front knee should line with your ankle, and your back knee should lower close to floor -- but without touching the floor. Push off your back foot and take a large step. Repeat with your other foot. Keep repeating just as one would walk (left, right, left, right, etc.).

Stationary Bike

Proper bike set up is important for safe cycling. Your seat should be set so that there is a slight bend in your knee when your foot is at the bottom of the pedal stroke. Your handlebars should be adjusted for comfort. If the handlebars are too low, it will put stress on your lower back. The ball of your foot should be placed in the middle of the pedal. If pedal straps are available, secure your feet snugly into the cages by adjusting the strap. When you begin rolling your legs in a forward circular motion, you should always be able to see your feet.

The bikes come in several models, some with virtual reality games and others with more basic features. You may wish to search for the bike that best suits your personality. If the bike is programmable, start with a manual program and then progress to profiles including hills and more resistance. For best results, Raphael recommends doing this exercise 4-6 days a week for at least 30 minutes.

The Leg Press

“You can use this exercise to work different parts of the leg, depending on where you position your feet,” Raphael says.

On the leg press machine, select a seat setting that allows you to extend your legs fully. Your body should be erect, with your back firmly against the seat, and your feet should be squared or turned slightly outward, with the weight on the balls of your feet. Flex your knees. Contract your abdominal muscles. Extend your legs completely, without locking your knees. Pause for a second, and then return to the starting position. Pause again before starting the next repetition. Exhale as you extend your legs and inhale as you return to the starting position. According to Raphael, the extension should take 2 to 3 seconds, as should the return to the starting position.

Fitness Band Standing Leg Adduction

Attach a fitness band to a door at ankle height (the band should come with a door attachment). Attach the fitness band to your left ankle. Stand with your left side facing the door. Place your weight on the right leg, and put your right hand on a chair or table in order to balance your body. Place your left hand on your hip. Maintain a slight bend in the knees throughout this exercise.

Contracting the inner thigh muscles, move the left leg past the right leg, stopping when you feel a contraction on the inner thigh. Slowly return to the starting position. After you complete the set, perform the movement with the other leg. Perform 15 slow and controlled repetitions for each leg.

Lying Leg Adduction

Lie on your right side with your right arm supporting your upper body. Your right leg should be straight, and your left leg should be bent. Support your weight on your right arm and left leg. Lift your right leg up until you feel a contraction of the inner thigh muscles. After completing the set on the right side, perform the exercise on the left side.

You may use ankle weights to increase the level of difficulty. If you are an intermediate exerciser, you can add resistance to the inner thigh as you are lifting. You can resist your inner thigh with your hand or use a weighted object. Perform 20 slow and controlled repetitions on each side.

Ankle Weight Standing Leg Adduction

Place an ankle weight on your left ankle. Stand erect with your weight on the right leg with a soft bend in the knee and your right hand on a chair or table for balance. Place your left hand on your hip.

Contracting the inner thigh (adductor) muscles, move your left leg past your right leg. Slowly return to the starting position, stopping when the left leg is in front of the right leg. If you have one leg that is more dominant than the other, Raphael says you should start out with the less dominant leg first. Perform 15-20 slow and controlled repetitions.

By using these 10 exercises, you can get the thighs you have always dreamed of. Whether you are working out at home or at a gym, one of the best ways to get advice is to become a member of eDiets. With personalized workout programs, 3-D animations, message boards and a team of experts ready to assist you, eDiets is like having your own virtual personal trainer available at all times.

butts_and_guts @ 2005-07-04T12:19:00

2005-07-04T16:21:28Z

The 3-Phase Abs Workout
by Michael Stefano
Special for eFitness

July 4, 2005

The fitness pros at eDiets can show you how to combine exercise and nutrition to get the best results. This is what you've been looking for. You will need to make the commitment, but isn't it finally time to take care of yourself? Click here to get started.
If you're like me, you've come across countless articles on how to tighten your tummy or flatten a flabby midsection, but to quote Mr. William Shakespeare, there's been "Much ado about nothing."

But before we explore some possible reasons behind your sub-pectoral protrusion, let's take a quick look at the actual musculature of the abdomen.

For a sure-fire way to flatten your belly, check out this great workout program.

The most prominent layer, the Rectus Abdominus, is a thin sheath of muscle that runs midline from sternum to pelvis. It’s what most identify as the sixpack.

Sometimes referred to as the lower and upper abdominals respectively, the Exterior Oblique and Interior Oblique muscles wrap the lower torso and also tie into the pelvis. Finally, the Transverse Abdominus are deep horizontal muscle fibers that from run side to side, holding together your internal organs. The major action of the abdominal muscle group is to support the back and spine, as well as bring the trunk toward the pelvis.

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Traditional Abdominal Exercise

When performing traditional abdominal exercises (crunches, sit-ups) there’s a tendency for the body to make muscular substitutions, and allow muscles that are not being targeted to do most, if not all of the work. Sometimes the notoriously short and tight hip flexors (the muscles responsible for elevating the thighs towards the chest) are allowed to take over.

To get a sense of where the hip flexors are and what they do, place your hand over the junction between the pelvis and either thigh as you sit in your chair. Now raise your foot (same leg) off the floor an inch or two. As you do, the hip joint will flex, and the powerful hip flexors will contract.

The traditional crunch is usually done with excessive flexion at the hip joint overriding most, if not all abdominal muscle activity. In order to perform an effective crunch motion that challenges the abs, let’s first attempt to quiet down those pesky hip flexors.

Phase One -- Hip Flexor Stretch:

Lie flat on your back, bend at the hips and knees with your feet flat on the floor hip width apart. Extend the right leg straight out and bring your left knee toward your chest, taking hold of your bent knee with both hands. Do not allow your tailbone to roll up off the floor as you squeeze your knee to your chest. If the back of your extended thigh cannot remain flat on the floor, your right hip flexors are tight.

If your hip flexors are not tight, skip directly to phase two.

Using the muscles in the back of the right leg and buttocks, draw the right thigh to the floor while the low back remains on the floor, and the left knee is held to the chest. Only stretch to a position of slight discomfort, NOT pain. Hold for 5 - 10 seconds, performing three sets on each side. Work up to 30-second holds.

Phase Two -- Crunch Time:

Lie flat on your back in the supine position, legs straight. If your hip flexors are tight, your low back will be arched and away from off the floor. Slowly, bending at the hips and knees, slide your feet towards your buttocks until the arch in your low back disappears and the back flattens on the floor. This is your crunch position. If necessary, support the knees with a pillow or folded blanket to ensure total relaxation of the hip flexors throughout the movement.

Now fold your arms across your chest and slowly curl up from the floor with your head, shoulders, and chest, with the sensation of bringing your ribs towards your navel. The only muscles working should be the Rectus Abdominus, as well as both Internal and External Abdominal Obliques. It's imperative that the low back remain flat on the floor, and the hip flexors stay relaxed.

Phase Three -- Pelvic Tilt:

If you also have a problem with rounded, or hunched shoulders, forgo crunches altogether, as they tend to increase the curvature of the upper spine. Instead, from either the supine position (lying with legs straight), or from the relaxed, hip flexor-supported position (with knees bent), press your low back into the floor by contracting your abdominal muscles, hold, then release. Keep your entire lower body relaxed. Your arms should be held out in a T position, palms up. Perform two or three sets of 10 - 20 repetitions with a brief hold (or you can do one set of two or three repetitions with a 10 - 30 second hold).

Wall Standing is a variation on the pelvic tilt. Stand with your back flat against a wall, heels out at least six inches. Keeping your shoulders and pelvis against the wall, press the low back into the wall with a strong abdominal contraction. The closer to the wall you are with your feet, the more abdominal effort it will take to flatten your back. Hold for 10 seconds up to one minute.

The above combination of exercises, if done properly, will flatten, tone and tighten your abdominal muscles, improve posture and appearance, and possibly relieve symptoms of low back pain. Of course, no amount of abdominal work will remove the layers of fat you’ve accumulated over the years through overeating and under exercising.

A properly orchestrated strength and cardiovascular program, combined with sensible eating is the best way to achieve that.

butts_and_guts @ 2005-06-11T08:36:00

2005-06-11T12:47:08Z

How many times have you fantasized about six-pack abs? Wake up and smell the secret to a beach-worthy belly! With the expert help of famous diet and fitness guru Bill Phillips you can tone your tummy fast. Phillips, the well-built man behind the super popular Body For Life program, has teamed up with eDiets to offer his latest endeavor: Eating For Life! You can get your own customized plan right here at eDiets. Why waste another day floundering in flab?

5 Tips For A Flatter Stomach!

By Kim Droze
eDiets Managing Editor

June 11, 2005 Pages(3): 1 | 2 | 3 | Next Page >

Are you ready to make Bill Phillips' Eating for Life plan work for you? With this fantastic plan you will have the right recipe to feed your body in a balanced, healthy, hearty, satisfying and effective way. You'll be able to gain energy, build strength, look and feel younger and reduce body fat. Click here to get started today and enjoy Phillips' new book FREE!
Bikini season is upon us and your belly is still as flabby as it was when you vowed to get in shape... last year!

Sadly, you've lost your resolve and found a few more pounds along the way. Your body shape is much closer to Buddha-like than Baywatch babe. Maybe it was lack of motivation or a shortage of nutrition knowledge that led to your diet demise. Regardless of the cause, you’re well aware of the effect, as you hide your belly beneath a stretched-out pullover.

Now is the perfect time to get back on track. With the right eating and exercise regimen -- and 5 great tips from a fitness superstar -- you'll start seeing results well before it's time for swimsuit shopping!

Shaping up is easier than you might think... especially when you have a renowned diet and fitness guru in your corner. Meet Bill Phillips, founder of the super-popular Body for Life program and the smash follow-up diet Eating for Life. Phillips is an icon for all those serious about diet and fitness. These days he’s focusing more on the inside than the outside. According to Phillips, the goal of Eating for Life is to help you lose weight, feel great and not feel hungry. In his new book (which you can get for FREE by clicking here), Phillips provides guidelines on everything from managing your kitchen to streamlining your grocery shopping to feeding your family.

(Keep reading! We'll get to Phillips' easy-to-follow tips for a flatter stomach in just one minute.)

The Eating for Life plan isn’t about deprivation. Phillips describes his unique weight loss approach as "basic and balanced with no obscure foods." He said too many people these days are stuffing themselves with food, yet starving for nutrition. It’s only when the body receives the nutrients it craves that you’ll start to satisfy your appetite

June 11, 2005 Pages(3): 1 | 2 | 3 | Next Page >

"Eating for Life is very intuitive," Phillips tells eDiets. "It works with your body, not against it. After a few weeks getting the hang of it, it really feels right. Common sense gives you an intuitive feeling that you’re on the right path.

"For long-term success this is very important because you have to feel right about what you’re doing. The science behind Eating for Life is also important because if you know from an analytical standpoint that you’re feeding yourself in a way that’s consistent with what scientific studies supported, you feel confident and this helps with long-term success."

In a match made in weight loss heaven, Phillips has teamed up with eDiets to offer an Eating for Life plan that's customized to YOUR tastes. Phillips knows that when it comes to preferences, one size does not fit all.

"As much as Eating for Life is basic and balanced nutrition that’s right for everyone, every individual has their own food preferences," Phillips notes. "Some like chicken Italian style. Others enjoy baked potatoes and more classic American food. By having Eating for Life online, people will be able to double their success with the program by customizing it to fit their particular tastes."

Through the eDiets-powered Eating for Life you'll receive menus, recipes and shopping lists for a full week. Having your meals laid out ahead of time arms you with healthy choices throughout the day. Phillips says too many people don’t know where their next meal is coming from -- and that can be one of the leading causes of diet derailment!

"When you’re planning, you’re being proactive, not reactive, and the downside of being reactive is that there are so many temptations, so many unhealthy things to eat in the current environment that you really have to put yourself in the position to do the right thing," he says. "When you’re reacting in the wrong situation, it’s hard to do the right thing. By planning you can create the right situation and set the table for your success."

With both the book and the online component, people struggling to lose weight can have the best of both worlds. While Eating for Life sets forth the guidelines and principles of the eating regimen, you have access to nutrition professionals and peer support to work in conjunction with the Phillips philosophy.

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Although healthy eating is at the core of Phillip’s new program, regular exercise is just as important. Exercise doesn’t just help burn calories. It also redirects the body’s cravings.

"Exercise is scientifically proven to help people break the pattern of addictive cravings for unhealthy foods," Phillips says. "One of the
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reasons I so enthusiastically encourage exercise as a way of helping people change their eating habits is because it also soothes what the brain is craving. People who’ve struggled with making changes in their diet before know all too well that those cravings are coming from the mind. The body doesn’t crave anything. Working with the brain chemistry through exercise is an important part of success."

Phillips stresses that healthy eating and exercise pack an awesome one-two punch. You really can’t have one without the other -- especially if you’re working toward fab six-pack abs!

So, without further ado, belly up to your PC for Phillips' 5 super strategies for a flatter stomach.

1. One of the first things people need to realize about flattening their belly is that when you begin eating smaller, more balanced portions of food you simply make a significant change on how the belly looks. One of the reasons most people do 100 sit-ups and can’t get a flat belly is because their gut is too full. By eating smaller portions you’re moving toward a flatter belly.

2. Overall body fat contributes to how lean the belly is. You can’t lose body fat on the belly. The body’s fat compartment is one system. Doing leg exercises actually burns five times more body fat than doing sit-ups. Exercising the whole body is the way to burn fat off the belly. The notion that doing sit-ups burns fat off the belly is a myth.

3. You don’t have to do sit-ups every day. Exercising the ab muscles twice a week is plenty. For example, perform your ab exercises every Monday and Thursday. Muscles become stronger and more firm through the process of adaptation. We stress the muscle and then it recovers and comes back stronger and better. The muscles need time to recover.

4. Oftentimes people don’t realize that one of the reasons that they’re tummy isn’t tighter is because of their posture. Their shoulders are falling and their posture is beginning to lean forward. Practice healthy posture with your shoulders up and back straight while walking, sitting at your desk and exercising. Doing this while exercising helps flatten the belly.

5. Two highly recommended ab exercises are crunches and leg lifts on the stability ball. These exercises work the most muscle fibers and get the best results the fastest. The stability ball causes you to activate virtually every muscle in the upper and lowers abs. The whole midsection core has to work to pull off the crunches and leg lifts.

butts_and_guts @ 2005-06-11T08:31:00

2005-06-11T12:36:30Z

June 11, 2005 Pages(3): 1 | 2 | 3 | Next Page >

1. Fitness Band Two Arm Chest Fly

Starting Position:

Attach a fitness band to a door at chest height.
Stand with your back toward the door.
Hold a handle in each hand with your arms straight out from your shoulders and parallel with the floor, your knuckles facing outward and a slight bend in the elbows.
Your feet should be shoulder-width apart with a slight bend in the knees.
Movement:

Contracting the chest muscles, bring both arms toward the front of your body stopping just short of the hands touching.
Slowly return to the starting position.
Key Points:

Exhale as you bring your arms forward.
Inhale while returning to the starting position.
Think about hugging a ball as you bring your arms together.
2. Fitness Band Squat

Starting Position:

Stand with your feet on the fitness band with the feet wider than shoulder-width apart and the knees bent.
Hold a handle in each hand with the elbows bent so that your hands are slightly above your shoulders and the palms facing forward.
Keep your head up and your neck at a natural extension of your back throughout the exercise.
Movement:

Bend your knees and projecting your butt backwards as though you were going to sit in a chair, stopping the motion just before your knees form a 90 degree angle.
Contracting the quadriceps muscles, slowly return to the starting position.
Key Points:

Inhale while lowering your body.
Exhale while returning to the starting position.
Do not let your knees go beyond your toes (your toes should be visible at all times).
3. Double Crunch

Starting Position:

Lie on the floor face up.
Bend your knees until your legs are at a 45 degree angle with both feet on the floor.
Your back should be comfortably relaxed on the floor.
Place fingertips gently on the side your head for stability.
Movement:

Contracting your abdominals, raise your head and legs off the floor toward one another.
Slowly return to the starting position stopping just short of your shoulders and feet touching the floor.
Key Points:

Exhale while raising up.
Inhale while returning to the starting position.
Keep your eyes on the ceiling to avoid pulling with your neck.
Your hands should not be used to lift the head or assist in the movement. --- more >>
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Without resting return to the first exercise and repeat the cycle two more times.

There you have
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it! Three exercises performed for three cycles in just 15-20 minutes. You'll begin to notice a tighter feel in your muscles in two weeks and you’ll naturally increase your strength and endurance as time progresses -- all in 15-20 minutes or less.

June 11, 2005 Pages(2): 1 | 2 | Next Page >

"There are only two options regarding commitment. You're either IN or you're OUT. There's no such thing as life inbetween."
--Pat Riley
Some of you have a lot of body fat to lose, and so exercises such as lunges, squats, etc., are simply too uncomfortable at this point. You need some simple exercises that you can perform in your home without struggle or fear of injury.

I want to start you on your journey to leaner legs, so I’ve designed a workout that will get you underway. Add my specialty routine to your total body workouts and cardio sessions as your fitness level increases.

This specialty workout needs to be done only once or twice a week on alternate days. Take your time with the exercises and focus on precise form. Your goal should be to isolate the leg muscles and create a slight burn which you’ll enjoy because you’ll know these muscles are working to the fullest.

The Leaner Legs Workout:

1. Ankle Weight Supine Leg Lift

Starting Position:

Place an ankle weight on your left ankle.
Sit on a mat and lean back so that your upper body is resting on your forearms.
Bend the right leg so that the knee forms a 45 degree angle with your left leg out straight in front of you with a slight bend in the knee.
Keep your head and neck relaxed.
Movement:

Contracting the quadriceps muscles, raise the left leg until it is parallel with the upper right leg.
Slowly return to the starting position.
After completing the set on the left side, repeat on the right side.
Key Points:

Exhale while lifting the weight.
Inhale while returning to the starting position.
If you have one leg that is more dominant than the other, start with the less dominant leg first.
Perform two sets of 20 slow and controlled repetitions on each side. Wait 30 seconds after the second set and then begin the next exercise.

2. Kneeling Side Leg Kicks

Starting Position:

Kneel on the right knee and place the right palm on the floor with fingers spread for stability.
Keep the torso and hips in alignment.
Lift the left leg until the torso and upper leg are in a straight line and parallel with the floor.
Bend the left knee and place the left hand behind the head.
Keep the chest lifted and the spine, including the head, in neutral alignment.
Movement:

Contracting the outer thigh, extend the lower left leg straight out, keeping the foot in line with the leg and the toe pointed.
Slowly return to the starting position.
After completing the set on the left side, repeat on the right side.
June 11, 2005 Pages(2): 1 | 2 | Next Page >

Key Points:

Exhale while extending the leg out.
Inhale while returning to the starting position.
Don’t let your body sag. If you cannot perform the repetitions, practice holding the posture for
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several seconds and build up your strength.
Perform two sets of 20 slow and controlled repetitions on each side. Remember to fully contract the thigh -- don’t just snap out the leg. After the second set, immediately go to the next exercise.

3. Lying Double Leg Curl

Starting Position:

Lie on your stomach with both hands under your head for comfort.
Ankle weights may be worn to increase intensity Movement:

Contracting the hamstrings muscles (back of the leg), curl both legs toward your butt, stopping when your knees are at a 90 degree angle.
Slowly return to the starting position.
Key Points:

Exhale while you curl your legs up.
Inhale while returning to the starting position
Perform two sets of 15 slow and controlled repetitions.

After you’ve mastered these movements, begin to add the more difficult exercises such as the stationary lunge and chair squats.

The process of losing fat and getting tight legs takes time. It’s important that you begin with exercises that are comfortable for you. However, after a certain time period (usually a couple of months), you can move up to the next level of difficulty.

As you watch your legs get leaner month to month, your perspiration will become your inspiration.

10 Ways To Break An Exercise Plateau

By Raphael Calzadilla, B.A, CPT, ACE
eDiets Chief Fitness Pro

June 11, 2005 Pages(3): 1 | 2 | 3 | Next Page >

"What is important is not what happens to us, but how we respond to what happens to us."
Jean-Paul Sartre
1905-1980, Writer and Philosopher
Does this sound familiar? You've been exercising for about two or three months, and things are going great. You're consistent, working up a sweat and using muscles you forgot you had. Your body fat is dropping and your energy is increasing. People are starting to comment on your changes, and you’re not even worried about those occasional decadent moments when you go off your diet. You’re so active, it just doesn’t matter. Life is good.

Then, boom! You miss a day of exercise because something “comes up." You miss another day because something else “comes up." You experience a string of these days and then finally return to your exercise program. However, your resolve only lasts a day or two, and soon you’re not looking forward to your workouts with the same enthusiasm. In fact, your workouts seem like a monumental struggle.

Workouts become a thing of the past, you’re eating more junk food, and clothes start to fit tighter -- ughhh!

I have news for you: everyone experiences a plateau. For some it may be two months, some six months, and others longer. It doesn’t matter -- everyone experiences it.

Before you throw in the towel, consider that there is a solution to this dreaded dilemma. In fact, there are numerous solutions. The key is your plan of attack to counter it.

I can’t begin to tell you the number of people who’ve asked me for workout routines over the last few years, only to drop the program within a few weeks. The excuses are all similar and very few considered an abbreviated routine; they simply quit.

Quitting doesn’t accomplish anything. Besides, it hinders your health and self-esteem -- it’s a losing proposition.

I don’t want you to quit, but I also want you to know that times of reduced motivation are real. As I mentioned earlier, everyone experiences it. However, it should not be an excuse to completely quit your exercise program.

I’ve constructed 10 sure-fire methods to help you break an exercise plateau. You don’t have to use every one of them; just pick a few and run with them. The mind responds best when it’s not inundated, so select the few that “feel” right.

1. Get a workout partner. If you can’t find a friend to work out with, post a message on your gym's bulletin board. Find someone who has similar goals and try to work out with this person at least twice per week. If you know you have to meet someone for a power walk, at the gym or for a tennis game at a specific time, you’re bound to be accountable. This tip is really valuable on those days after work when you’re tempted to go home and munch on chips before dinner. Amazing things start to happen when you work out when you don’t feel like working out. You increase your internal strength and dedication, and it slowly starts to catch fire.

10 Ways To Break An Exercise Plateau

By Raphael Calzadilla, B.A, CPT, ACE
eDiets Chief Fitness Pro

June 11, 2005 Pages(3): 1 | 2 | 3 | Next Page >

2. Hire a personal trainer. For 5 to 10 sessions hire a personal trainer and make sure he/she trains you once or twice per week. You’ll get the benefit of a structured workout program, as well as someone to monitor your progress and motivate you to achieve a more fit
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body. I like this tip not just because I’m a trainer, but because when human beings fork over some cash, they want to get their money’s worth. If you can’t afford it, convince a friend to join you and pay for joint sessions with the trainer -- this will lower the price tag.

3. Plan a vacation to a warm climate -- a destination where you can have fun and snorkel, swim, bike ride, go hiking etc. Also, write down a few goals related to what you want your body fat, scale weight, and measurements to be when you go on the trip. This will keep you motivated. Keep those goals and the date of your vacation posted on your refrigerator. A lot of people think, “Naahh, I don’t need to write goals, but I know for a fact that having goals in your face every day works. It keeps you accountable and reminds you of the road you're on. Planning for your vacation will be a constant source of motivation.

4. Join a club. There are many runners and walkers clubs, charity walk events etc. Find one that appeals to you. The camaraderie and scheduled activities will be something you look forward to. You may just find yourself leaner and more athletic -- with a few more friends as well.

5. Exercise 10 minutes per day. One unorthodox routine I’ve given to several clients is 10 continuous minutes of exercise each day Monday thru Friday. The exercises are purely calisthenics, so all you need is your own body. For example, on Monday perform a set of bent knee pushups followed by a set of abdominal crunches. There’s no waiting between sets; you simply perform one exercise followed by the other for 10 consecutive minutes (make sure you warm up briefly before starting). On Tuesday, perform lunges and curls with dumbbells or cans. Wednesday, jump rope or walk briskly for 10 minutes. Thursday, repeat Monday’s routine. Friday, perform all the exercises from Monday thru Thursday in succession. This routine is very brief but allows for some degree of daily resistance and stimulation. It’s not meant to be a lifelong routine, but something to get you out of your funk.

6. Work out in the morning before work. I know it may be inconvenient and I realize you have to get up earlier, but if you can manage three morning workouts per week you’ll accomplish several things. You’ll stimulate your metabolism for the rest of the day, decrease your appetite and, most importantly, get your workout out of the way and start your day with a success. I discovered the power of morning workouts in the days when I trained for half marathons. I found that if I ignored my “I don’t feel like doing it” attitude and did it anyway, that I had an incredible feeling of self-empowerment for the entire day.

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7. Consider getting some equipment for your home. You don’t need a fully operational gym; just some dumbbells, jump rope or even a workout tape will do for those nights when you have trouble getting to the gym. Remember, we’re looking for every opportunity to
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keep you on the right track. Your mind will play games with you, so you need to have strategies that will work for you.

8. Scale back on workouts. If you find yourself slipping into an exercise funk, simply cut back on your workout time. For example, if you’ve been consistently exercising for an hour three to four days per week, cut back to 20 - 25 minutes for two to three days per week. Don’t worry, you won’t get out of shape, but you will stay in shape. This simple technique will keep you consistent and won’t be mentally intimidating.

9. Plan your meals for the week. Try to cook healthy foods in advance. I tend to cook a lot of my main food sources on Sunday. This sets the stage for nutritional success and is a deterrent to the “I’ll just pick up a burger and fries” mentality. Allowing yourself some liberties on the weekends, but planning your meals for the week will further guarantee success without suffering through an all-or-nothing approach. The ultimate goal is to have a workable plan that’s realistic for your lifestyle.

10. Pick one activity you want to get good at and focus on it -- such as improving your time on the treadmill, making your abdominals stronger, improving flexibility, being able to use the eight-pound dumbbells instead of the five, and the like. The fitness activity doesn’t matter. What matters is that you improve your proficiency. One goal can sometimes keep us focused and motivated.

Most of us know that exercise produces powerful endorphins. Endorphins are hormones in the body that, when released, produce a sense of euphoria, minimize pain, improve mood and generally make you feel great, both physically and mentally. Consistent exercising will help release endorphins and provide a feeling of well-being.

You have the tips you need: now put them to work. Don’t let an exercise plateau beat you at its game. Fight back and win.

June 11, 2005 Pages(3): 1 | 2 | 3 | Next Page >

“If you have built castles in the air, your work need not be lost; that is where they should be. Now put the foundations under them.”
--Henry David Thoreau
Perform an internet search concerning knee injuries, and you’ll find a lot of information about how to treat an injury.

Where are all the articles about attempting to prevent knee injuries?

In the simplest of descriptions, the knee is a joint comprised of three bones and held together by four ligaments. Its job is to support the body and allow for shock absorption.

From this description, it’s obvious that excess body fat will place tremendous stress on the knees.

The first strategy to adopt in order to prevent knee injuries is to reduce body fat. The second is to perform exercises that strengthen the surrounding muscles of the knees.

Here are several suggested exercises to help prevent knee injury:

Squats build strength in the lower body with an emphasis on the quadriceps (front of the thigh). If one is overweight, then chair squats without the use of weight can be performed. A lowering to a parallel position is not critical for those with excess weight. In fact, a partial lowering may be a better strategy to initially protect the knee while strengthening the quadriceps.

Chair Squat

Starting Position:
• Perform this exercise with the aid of a sturdy chair.
• Stand in front of the chair with your back toward the chair and feet shoulder-width apart.
• Keep your head up as a natural extension of your spine.

Movement:
• Begin to sit in the chair. lowering your body until your legs are at a 90 degree angle (if possible).
• Contracting your quadriceps, slowly return to the starting position, stopping just short of the legs being fully extended. Keep a slight bend in the knees.

Key Points:
• Inhale while sitting in the chair.
• Exhale while raising yourself from the chair.
• As you get stronger, you will want to add resistance such as dumbbells in your hands.

Now that we’ve worked the front of the leg, it’s time to access the rear of the legs -- the hamstrings.

Here’s one anyone can do. If you’re experienced and have access to gym equipment, you can use the prone leg curl machine. For beginners, try the one below. Again, we are attempting to strengthen surrounding muscles of the knees in order to reduce stress on the knees.

Lying Double Leg Curl

Starting Position:
• Lie on your stomach with both hands under your head for comfort.
• Ankle weights may be worn to increase intensity

No Pain, Know Gain! (4 Knee-Safe Exercises)

By Raphael Calzadilla, B.A., CPT, ACE
eDiets Chief Fitness Pro

June 11, 2005 Pages(3): 1 | 2 | 3 | Next Page >

Movement:
• Contracting the hamstrings muscles, curl both legs toward your buttocks stopping when your knees are at a 90 degree angle.
• Slowly return to the starting position.
Key Points:
• Exhale while you curl your legs up.
• Inhale while returning
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to the starting position.

Now we move to the inside of the legs –- also referred to as the adductor muscles. Our goal is to completely strengthen the upper leg in order to protect those "shock absorbers."

Lying Leg Adduction

Starting Position:
• Lie on your right side with your right arm supporting your upper body.
• Your right leg should be straight, and your left leg should be bent.
• Support your weight on your right arm and left leg.

Movement:
• Contracting the inner thigh muscles, lift your right leg up until you feel a contraction of the inner thigh muscles.
• After completing the set on the right side, perform the exercise on the left side.

Key Points:

• Exhale while lifting your leg up.
• Inhale while returning to the starting position.
• You may use ankle weights to increase the level of difficulty.
• If you are an intermediate exerciser, you can add resistance to the inner thigh as you are lifting. You can resist your inner thigh with your hand or use a weighted object.

Now, let’s make sure we strengthen the muscles below the knee. People seldom work their calf muscles, and this is a critical muscle that helps support the knees.

Standing Calf Raise

Starting Position:
• Stand with your feet 12 inches apart with your weight on the front or balls of the foot and knees slightly bent.
• You may wish to use a chair or wall for stability.

Movement:
• Contracting the calf muscles, lift your heels off the floor until you feel a full contraction of the calf muscles.
• Slowly return to the starting position stopping just short of your heels touching the floor.

Key Points:
• Exhale while lifting yourself up.
• Inhale while returning to the starting position.

Perform the above exercises for one to three sets of 12 repetitions on two to three alternate days of the week, and use impeccable form.

The exercises above combined with a nutrition program that focuses on body fat reduction will greatly assist in preventing knee injuries. Make sure to add upper body strength exercises, cardio and flexibility exercises to your program as well.

As always, eDiets members can access the animated virtual trainer on the fitness program to view a demo of the above exercises.

Please check with your doctor before beginning any exercise program

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A competitive bodybuilder and 2004 winner of the prestigious WNBF (World Natural Bodybuilding Federation) Masters Pro Card, Raphael Calzadilla is a veteran of the health and fitness industry. He specializes in a holistic approach to body transformation, nutrition programs and personal training. He earned his B.A. in Communications from Southern Connecticut State University and is certified as a personal trainer with ACE and APEX. In addition, he successfully completed the RTS1 program based on biomechanics.

Super 20-Minute Home Workout!

By Raphael Calzadilla, BA, ACE, RTS1
eDiets.com Chief Fitness Pro

June 11, 2005 Pages(2): 1 | 2 | Next Page >

Why bother with a gym when you can get an effective workout in the comfort of your own home?
This workout is simple, quick and absolutely effective. No hour-long sessions in the gym or long bouts of cardio, and no dreading the thought of exercise. Just a realistic alternative to
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all the noise in the world of fitness that makes us hate exercising. No anatomy lessons today, simply something you can do in your living room or office. The only weight you’ll need is your own body.

This series of movements will take about 20 minutes or less. Yep, you're reading correctly -- just 20 minutes. You can do them three to four times per week. Your entire body will be stimulated, and you’ll feel rejuvenated without all the added stress of having to go to the gym.

I’ve designed this routine so that one exercise stimulates multiple muscle groups. This way, you’ll get the best bang for your buck in the least amount of time. Perform each exercise in succession. After completing one movement, immediately continue to the next one. After you've completed all the movements, perform them one more time. Attempt 20-25 repetitions of each movement. Don’t worry if you can’t perform all the reps -- it will come. If you’re a beginner, take your time and go at your own pace.

Ok, let's go!

1. BENT KNEE PUSH-UPS Start with your hands and knees on a mat. Your hands should be shoulder-width apart, and your head, neck, hips and legs should be in a straight line. Do not let your back arch and cave in. Maintain a slight bend in the elbows. Lower your upper body by bending your elbows outward and stopping before your chest touches the floor. Contracting the chest muscles, slowly return to the starting position. Inhale while lowering your body. Exhale while returning to the starting position. After mastering this exercise, you may wish to try the full push-up.

2. LUNGE (with household cans) Stand straight with your feet together. Hold a can in each hand and keep your arms down at your sides. Step forward with the right leg and lower the left leg until the knee almost touches the floor. Contracting the quadriceps muscles (front of the thigh), push off your right foot slowly, returning to the starting position. Alternate the motion with the left leg to complete the set. Inhale while stepping forward. Exhale while returning to the starting position.

The step should be long enough that your left leg is nearly straight. Do not let your knee touch the floor. Make sure your head is up and your back is straight. Your chest should be lifted, and your front leg should form a 90-degree angle at the bottom of the movement. Your right knee should not pass your right foot, and you should be able to see your toes at all times. If you have one leg that is more dominant than the other, start out with the less-dominant leg first. Discontinue this exercise if you feel any discomfort in your knees

Super 20-Minute Home Workout!

By Raphael Calzadilla, BA, ACE, RTS1
eDiets.com Chief Fitness Pro

June 11, 2005 Pages(2): 1 | 2 | Next Page >

3. ABDOMINAL BICYCLE MANEUVER Lie on a mat with your lower back in a comfortable position. Put your hands on either side of your head by your ears. Bring your knees up to about a 45-degree angle. Slowly go through a bicycle pedaling motion, alternating your
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left elbow to your right knee, then your right elbow to your left knee. This is a more advanced exercise, so don’t worry if you can’t perform a lot of them. Do not perform this activity if it puts any strain on your lower back. Also, don’t pull on your head and neck during this exercise. The lower to the ground your legs bicycle, the harder your abs have to work.

4. BENCH DIPS Using two benches or chairs, sit on one. Place palms on the bench with fingers wrapped around the edge. Place both feet on the other chair. Slide your upper body off the chair with your elbows nearly but not completely locked. Lower your upper body slowly toward the floor until your elbows are bent slightly more than 90 degrees. Contracting your triceps (back of the arm), extend your elbows and return to the starting position (stopping just short of the elbows fully extending). Inhale while lowering your body and exhale while returning to the starting position. Beginners should start with their feet on the floor and knees at a 90-degree angle. As you progress, move your feet out further until your legs are straight with a slight bend in the knees.

5. ABDOMINAL DOUBLE CRUNCH Lie on the floor face up. Bend your knees until your legs are at a 45-degree angle with both feet on the floor. Your back should be comfortably relaxed on the floor. Place both hands crossed on your chest. Contracting your abdominals, raise your head and legs off the floor toward one another. Slowly return to the starting position (stopping just short of your shoulders and feet touching the floor).

Exhale while rising up and inhale while returning to the starting position. Keep your eyes on the ceiling to avoid pulling with your neck. Your hands should not be used to lift the head or assist in the movement.

There you have it! Five exercises performed for two cycles in just 20 minutes. You'll begin to notice a tighter feel in your muscles in a few weeks, and you will naturally perform more reps as time progresses -- all in 20 minutes or less.

butts_and_guts @ 2005-06-10T09:53:00

2005-06-10T13:53:28Z

Health and Diet
Eat when you are physically hungry, not emotionally hungry. You may have developed the habit of turning to food in an attempt to fulfill your emotional needs. Write a list of alternate methods for coping with loneliness, anger, boredom, sadness or even joy. Use food to nourish your body, but nurture your mind and soul in other ways.

Fitness
Abdominal training should take 10 minutes, 2 to 3 times a week on alternating days. Your routine should include exercises for the entire abdominal region including the obliques

butts_and_guts @ 2005-06-09T19:03:00

2005-06-09T23:03:14Z

June 9

Health and Diet
Beans, beans, good for your heart… The Archives of Internal Medicine report that you are 22 percent less likely to get heart disease if your diet consists of beans, peas or legumes at least four times per week. An average serving of cooked dry beans contains about 10 grams of fiber. Eating a high-fiber diet can significantly lower our risk of heart attack, stroke and colon cancer.

Fitness
Interval training, rotating between a period of high and moderate intensity exercise, is recommended to facilitate fat burning and fuel your metabolism. If you can't work at higher intensities, work at lower intensities for 30 to 60 minutes, 3 to 5 times a week.

June 8

Health and Diet
The benefits of water are crystal clear. H2O has no calories, fat or cholesterol. It is also low in sodium! You should consume 64 ounces a day. To liven up your water, add a slice of lemon or a few fresh berries. Remember, thirst may not be the only indication that your body needs more water. So, keep a water bottle with you and make a habit of staying hydrated.

Fitness
Weight training is the key to achieving muscular health. During your strength-training workout, microscopic tears occur within the myofibrils. As these tears repair, the number and size of myofibrils inside the muscle fibers increases. This is the reason that resting days between your workouts are so vital.

June 7

Health and Diet
It’s a good idea to increase your fiber intake because high-fiber diets decrease your risk of heart disease. When you increase your fiber intake, increase your water intake as well. Consuming more fiber may cause you to feel constipated and/or bloated. Fiber absorbs water in your large intestine, so you need to drink more.

Fitness
Cardiovascular exercise will improve the efficiency of your heart and lungs. Your resting heart rate will be lower, while the amount of blood supplied to the rest of your body with each beat will increase. This increased blood flow supplies additional oxygen to the working muscles, which makes your muscles function more efficiently.

June 6

Health and Diet
Trying to cut down on caffeine in the morning? Go for the espresso. Would you believe that 1/3 cup of espresso has about half the caffeine (70-80 milligrams) as a cup of filtered coffee (120-200 milligrams)? Espresso also has fewer calories than coffee when cream and sugar are added. But if you drank a whole cup of espresso versus a cup of coffee you would get double the amount of caffeine. So watch your portion size.

Fitness
Don’t distress there’s ways to cope with stress. Get in a comfortable position, close your eyes and breathe deeply. Imagine something that's soothing to you, perhaps the beach on a sunny day or a quiet forest with a babbling brook. Imagine yourself in this peaceful place.

June 5

Health and Diet
Not noticing any changes?
If you are doing the same thing each day and not reaching your goals, it may be time to do something different. Perhaps your fitness routine could use a few small revisions to stimulate a different muscle group. Take a look at some of your dietary habits and ask yourself, “What modifications can I make to reach my nutritional goals?”

Fitness
A healthy mind sets the groundwork for a healthy body. Mental training will help you develop the outlook and skills you need to succeed as a recreational exerciser or a professional athlete. So get to work on your mind.

June 4

Health and Diet
Quit smoking?
Nicotine in cigarettes can suppress your appetite, so don’t be surprised if you seem hungrier. When people quit smoking, food is often used as a replacement for cigarettes. Remember to develop an eating and physical plan. Keep your hands busy and recognize that smoking is much more harmful than a few extra pounds gained!

Fitness
Nothing beats support. When you think you’re not going to maintain discipline on your nutrition program, or you’re going to skip a workout, having a support system in place will make the difference. Tell your significant other, friend or co-worker that you are going to call them when you weaken.

June 3

Health and Diet
Need a snack and the vending machine is the only thing in sight? There are choices. Although these machines are usually packed with candy and chips, most have some healthy choices. For a quick snack, try pretzels, animal crackers or a fruit and grain bar. Drink machines are often stocked with bottled water or juices.

Fitness
You can try before you buy. When buying home equipment find out about warranties, return policies, satisfaction guarantees and frequency and cost of repairs. A reputable dealer may let you try out your new equipment for 30 days, and allow you to return it for a full refund or merchandise credit. The dealer should take care of pick-up, delivery and set-up. The dealer should also have a trained technician on staff to handle repairs and maintenance

Crunch

2005-06-09T03:14:25Z

Crunch
Lie on your back on a mat or padded carpet with your knees partially bent, feet flat on the floor, arms folded across your chest (least intense). Be sure the feet are not too near your buttocks. Exhale as you press the lower back into the floor and begin to raise your head, shoulders and chest off the floor in one unit, concentrating on bringing the ribs towards the hips. Pause briefly as you feel your abdominal muscles contract. The movement need only be a few inches. Inhale and slowly curl back down, trying not to let your head and shoulders touch the floor, maintaining tension in the abdominal muscles for the entire set. Repeat to muscle fatigue.

Trainer's Notes:
Be sure to keep the knees only partially bent with the heels at least one foot from your butt. This engages the oblique muscles as well as the rectus abdominus. To increase intensity, lengthen the pause when the abs are flexed to two seconds, or place your hands behind your head (as in the bicycle kick). Extend the arms overhead to maximize intensity levels.
Goal: Two sets of 20 to 30 repetitions

A Formula For Fitness Success

2005-06-09T03:12:34Z

A Formula For Fitness Success

June 8, 2005

Raphael Calzadilla, BA, CPT, ACE
eDiets Chief Fitness Pro
In my weekly Fit To Be Tried column, my objective is to focus on one exercise or routine. Then, I provide the technique for correctly performing it. Today I want to give you a different slant on things.

I started thinking about the emails I receive every day and what represents the major theme of each. The most common questions are:

"How do I start a fitness program?"
"How do I lose 10 Pounds?"
"How Do I Lose 50 Pounds?"
"How do I gain some muscle without living in the gym?"
The list goes on and on, but the questions all have the same theme.
You're looking for a formula. The truth is, a tremendous amount of confusion exists in the world of health and fitness. Most people simply don’t know where to start or what formula to use. The beauty of all this is, the formula for success never really changes. Certain parameters may be tailored a bit based on your goals, but the formula remains the same!

So, why do we never see the formula in a simple format? Today, I present to you the FORMULA FOR SUCCESS. This formula, properly applied, will help you lose a few inches on your waist, gain some lean muscle for everyday activities and increase your energy so you can really enjoy playing with your kids or grandchildren.

1. NUTRITION -- When we see our co-workers and friends every day, we ask one another the same non-offensive question, "How are you?" Imagine if we asked, "What is the last thing you ate?" How many of us would hesitate before answering? A little food for thought.

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From a physiological standpoint, it takes 3,500 calories to burn one pound. eFitness recommends that you lose that pound through a combination of decreasing caloric intake to a healthy level and expending calories through physical activity.

For example, let's say you currently take in 2,000 calories a day. If you decreased that by 300 (one slice of pizza) and added 200 calories worth of exercise a day (20 minute walk), you would be at a 500 calorie deficit. At that rate, you would burn one pound a week.

So, by eating 300 less calories a day and expending 200 calories a day through extra activity, you'll lose one pound a week. This can be accomplished by eating foods you enjoy!

So, now you have the formula for nutrition. Let’s move forward!

2. WEIGHT TRAINING-- As a beginner, work out three days per week on alternate days for about 30 minutes. Focus on form and technique. Perform exercises for the entire body -- doing about two to three sets per body part for 10-12 repetitions. Muscle is your friend! For every pound of muscle, the body burns an additional 50-90 calories per day!

In addition, your body will feel tighter within three to four weeks. Weights are the hammer and chisel you need to sculpt the type of physique you desire. Keep in mind, you don't have to work out with weights for two hours every day. A little goes a long way!

Here is a list of recommended exercises you can choose from for each body part:

Legs -- squats, lunges, leg extensions, leg curl, calf raise
Chest -- bench press, vertical chest/pec dec, decline press, dumbbell fly, push-ups
Back -- pull-downs, pull-ups, seated row, one arm dumbbell row, pullovers
Shoulders -- overhead press, lateral raise, front raise, shrugs, reverse fly
Biceps -- hammer curls, dumbbell curls, straight bar curls, concentrated curls
Triceps -- kickbacks, press-downs, dips, overhead extensions
Lower Back -- extensions, Supermans
Abs -- basic crunch, reverse crunch, knee-ups, alternate elbows to knees

3. CARDIOVASCULAR EXERCISE -- Perform cardio three days a week for 20 minutes. Try to stay in a range of 55-65 percent of your Maximum Heart Rate. In addition, change your mode of cardio every two weeks. The body is designed to adapt, so you will want to change your workout frequently.

Cardiovascular exercise will help speed your metabolism. It works like magic when combined with weight training. Try different forms of cardio (power walking, jogging and biking). Find an activity that you enjoy!

4. SLIGHT LIFESTYLE CHANGE -- As your lifestyle changes, all other aspects fall into place. Start thinking in terms of alterations that will improve your health, energy, nutrition and exercise habits.

But don't overdo it! Unless you are absolutely motivated, drastic lifestyle changes usually result in failure. Recognize that a healthier philosophy will take some time to evolve within you. However, if you really want it, it is yours for the taking.

Each day, you can take a step closer to fat loss and improved health. It doesn’t matter whether your goal is to lose 10 pounds or 50. Once you have this "slight lifestyle change" philosophy, fitness gets a lot easier to attain.

5. GOALS -- Great things begin to happen internally when we see our goals on paper. Write them down! Make them measurable and realistic. For example, a short-term goal might be, "My goal is to lose one pound per week for the next 4 weeks." A long-term goal might be "I will lose 40 pounds by May 2006."

I recommend reviewing your goals every week to reinforce them within yourself. By the same token, if you experience a setback or standstill, don't panic! Simply realize that some parameters may need to be adjusted in your nutrition or exercise plan.

It’s not really that difficult, is it? You can accomplish great things working out only 50 minutes to one hour three days per week! The key is eating the foods you enjoy, having an enjoyable exercise routine that fits into your lifestyle and remaining consistent most of the time.

How about a program that has the FORMULA FOR SUCCESS already built in? This is where eFitness can help! We provide customized nutrition programs, exercise plans with 3-D exercise demo animations and support provided by nutritionists and dieticians. It also gives you the luxury of continuous personal training at a fraction of the cost of hiring a trainer at a health club. Let us do the work for you!

eFitness offers the same kind of customized plans and one-on-one feedback you'd get from a traditional personal fitness trainer, but at a fraction of the cost! We design the program to fit your goals. Why not rev up your fat-burning potential by eating right, too? Our sister company -- eDiets -- can help! With 20 customizable plans, you'll find the right diet for you!

Bathing suit body

2005-06-09T03:11:36Z

Speedy Summer Fat-Zapping Workout

June 8, 2005

By Joyce Vedral
Special For eFitness
You've just gone bathing suit shopping, finally, and sure enough you're horrified. The season is upon us and you're not ready. Well, you can do it the speedy fat zapping way!
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You can burn five times the fat in half the workout time -- but how?

With this well-kept secret, you can do a nearly 100 percent aerobic workout -- burning maximum fat off your hip/butt, thigh and stomach areas -- and at the same time you will tighten, tone and define these "bathing suit" body parts.

First, do a combination of compatible exercises for your "bathing suit area" without taking a rest. For example, you could do one exercise for your thighs, and then, without resting, move on to an exercise for your hip/butt area, and then, without resting, follow with yet another exercise for your stomach.

Now you've done three exercises without resting and without exhaustion. Why? While one body part is working, the others are resting, but your metabolism continues to burn fat, saving time in the process.

You also can and should move on to additional exercises for a total-body speedy fat-zapping summer workout, but to get you started, here's an example of three exercises for the thigh, hip/butt and stomach areas.

Standing Front Thigh Extension

Position: Stand next to a chair you can hold onto for balance.

Movement: Holding onto the chair with your left hand, raise your right knee until your thigh is parallel to the floor. Flexing your thigh muscle as hard as you can, extend your leg out as far as it will go. Return to start and repeat the movement 15 times. Repeat for your other leg. Without resting, move on to the next exercise.

Lying Butt Lift

Position: Lie down with the soles of your feet and your back flat on the floor.

Movement: Raise your hip/butt area about 5" off the floor, flexing this area as hard as possible. Return to start and repeat 15 times. Without resting, move on to the next exercise.

Abdominal Ceiling Reach

Position: Stay flat on your back. Lift your legs up and together, nearly perpendicular to the floor and extend your arms toward the ceiling with palms facing your knees. Flexing your abdominal muscles as you go, raise your upper body until your shoulders are off the ground. Return to start position and repeat 15 times.

Ideally, you should do more combinations for these body parts, and add in the rest of your body.

take time, take two

2005-06-09T03:10:50Z

Busy Bodies: Take Time For Yourself

June 8, 2005

By Michele Batz
Special For eFitness
As Joan Rivers would say, can we talk? I need to talk with moms out there and this applies to women in general, too.

Have you noticed what you do during the day? I mean
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from the time you get up to the time you go to bed. Do you realize what all you have done during that 24-hour period? I think it is high time we point some things out to our loved ones around us and ourselves, too!

If I am way off base here, please let me know as soon as you can. If I am right on with today's column, would you contact me ASAP so I don't think I am going crazy. Is that a deal? We need to talk!

It is so important to find time for yourself. I know that is tough without getting up at the crack of dawn to fit in your workout, but that works for me. I find it fun and refreshing to work out when some of you are still asleep! But, you must find a time where you can work out without being asked where things are, or where is this, or we need to get this or that done.

Find the time to exercise to keep yourself healthy, not only physically but mentally and emotionally fit. Exercise is a great stress reliever no matter what that stress may be in your life. Fit the exercise in and pick an exercise that you like, that you will do and make yourself get up in the morning to accomplish that workout.

If you're like me, here is an example: you get up, work out and start the day by getting yourself ready first without interruptions. Then the next step is make your lunch, throw a load of laundry in, empty or fill the dishwasher, straighten up the house just a little. Wake up your family, feed them, get them breakfast, push them along to get dressed, brush their hair and teeth for good healthy hygiene. Put your items together that you need for work, plus double check the book bag in case you missed an all important school paper...

...Load up the car with your stuff, your children's stuff and head off to school. Your child (children) is dropped off at school and then you proceed to work.

Upon putting in a full day, you come home, either put another load of laundry in or out, unload the dishwasher from the morning, prepare dinner and empty all the contents of that book bag to again double check for any important school papers, only to find out that you must get the homework out and set aside to get completed either before or after the evening shower.

You bring in the mail, check the phone and email for messages, answer those responses when you are able, then turn around to start the second part of the dinner. Oops! One of your children needs to be at some type of practice, so you head out the door. As you are rushing out, you turn down all the food that is cooking for dinner.

After you return an hour later, you finish dinner and place it on the table for your family. Have you taken a break yet? I don't think so. You sit down to try to enjoy your meal and bam, the phone rings. Do you answer it or wait to hear the message on the machine, only to pick it up anyway?

Are you getting the picture here? Women do a lot for their families and most of it is on a daily basis, year in and year out. Some of us, the way we run around, should be a size 2!

Today, I wanted to point out not only to your loved ones but to yourself that you are wonderful! All the behind the scenes items that you do every day just go unrecognized by your family. They forget all that you do and when you do remind them, they kid you or will not even acknowledge it. Today is just a gentle reminder for them, as well as you. You put in a long day and I am here to remind you!

So, just for today, go outside, take a walk, and count your blessings that you have your health, a family that needs you and make a goal to strive for every day. As we say at Kenneth Murphy Elementary, "To Be the Best You Can Be!"

backs

2005-06-09T03:09:08Z

Baby's Got Back!

June 8, 2005

By Raphael Calzadilla B.A., ACE, RTS1
eDiets Chief Fitness Pro
This week, one of my clients asked me for a workout that focused on his back muscles. I get this request once every five years from someone. Why? Because no one seems to care about the back muscles since they aren’t visible from the front.

I get hundreds of requests for improving the abs, hips, chest, arms, etc., but hardly ever one for the back. When someone begins to realize the importance of the back muscles from a strength and cosmetic standpoint, in my estimation, they have advanced to the next level with their fitness thought process.

I've been told that my back is one of my best muscle groups when I compete, and I take that as a supreme complement! When properly developed, it is absolutely amazing to see the beauty and artistic perfection of the multitude of back muscles.

I'll give you a practical appreciation and understanding of the specific back muscles you’re working. First I’ll briefly describe each major area of the back, and then I’ll give you a list of back exercises that target each of these areas.

Let’s take a closer look with my Idiot's Guide to Understanding the Back.

The major areas of the back and corresponding exercises are the following:

1. Lattisumus Dorsi -- The Latissumus Dorsi muscles (also known as the Lats) are the largest muscles of the back. They're large, fan-shaped muscles. If you spread your back and touch the outer end of each side, you’re touching your Lats. The function of the lats is to pull the arm down toward the pelvis.

Exercises that target the Latissumus Dorsi: close grip pulldowns, wide grip pulldowns, chin-ups, one arm dumbbell row, seated cable row, stiff arm cable pushdowns.

2. Trapezius -- The Trapezius muscle (also known as the traps) is a long, trapezoid-shaped muscle that runs down the upper section of the spinal cord, originating at the base of the skull and attaching down in the middle to lower back. If you touch the muscle by the sides of the neck, you are touching your traps.

Most people think the traps are part of the shoulder, but technically they are part of the back. The functions of the traps are shrugging up, drawing the shoulder blades together and pulling the shoulder blades down.

Exercises that work the Trapezius: dumbbell shrugs, barbell shrugs and smith machine shrugs.

3. The Erector Spinae -- A group of muscles that support the spinal column, the Erector Spinae include the Longissumus, the Spinalis and Illocostalis. For the most part we're talking about the lower back when we discuss Erector Spinae. The functions of the Erector Spinae group are to extend and support the spine.

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Exercises for the Erector Spinae: back extensions, dumbbell or barbell deadlifts.

4. Teres Major -- The Teres Major muscle originates on the outer (lateral) edge of the scapula. The Teres Major muscle (with the help of other muscles) helps stabilize the shoulder joint and move the arm toward the back. This is an overlooked muscle that can actually help create width for the trainer who wants to add muscle.

Exercises for the Teres Major: wide grip chin-ups, wide grip cable pulldowns and wide grip seated cable or machine rows.

5. Rhomboid Muscles -- The Rhomboids (major and minor) originate on the spinal column and attach to the middle area of the scapula. They get their name from their shape. The function of the Rhomboids is to bring the scapula in toward the spinal column, essentially squeezing the shoulder blades together.

Exercises for the Rhomboid Muscles: rear delt raises, seated cable rows, bent over rows,

Whether it’s a sleeveless dress you’ll be wearing, tank top, desire for a "V" taper or just extra strength to pick up your kids and groceries, then focusing on the back muscles is your ticket to success.

There you have it... not only a better understanding of the back, but the most efficient exercises to work the specific areas. If you'd like to enjoy the benefit of 3-D exercise animations, complete exercise descriptions and great workouts for the back as well as every other muscle group, then it’s time to join eFitness!

FAT Burning

2005-06-09T03:08:10Z

The Myth Of Fat Burning

June 8, 2005

The fitness pros at eDiets can show you how to combine exercise and nutrition to get the best results. This is what you've been looking for. You will need to make the commitment, but isn't it time to finally take care of you? Click here to get started.
By Greg Landry, M.S.
eFitness Guest Columnist

You've probably heard it before: "You have to exercise at a lower intensity to burn more fat... to get in the "fat-burning zone." Guess what, it's a myth!

Here's how it got started. Your body is always "burning" a mixture of carbohydrates and fat for fuel. This mixture tends to contain a little more fat during lower intensity exercise. Somebody took this to mean that a lower intensity workout was best for losing weight... not so!

It all comes from the same "pot." It doesn't matter if you're burning a little more fat or a little more carbohydrate at any particular time in your fuel mix. It all comes from the same calorie pool. The bottom line is, how many calories are you burning.

Moderate intensity exercise actually burns more calories in a given time period. For example, you may burn 200 calories during a 30 minute low intensity exercise session and 300 calories during a 30 minute moderate intensity exercise session. Bottom line... burning more calories is better for weight loss.

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Moderate intensity exercise increases your basal metabolic rate (BMR) more than lower intensity exercise. This means that you'll burn more calories 24 hours-a-day.

Here's the one I like! Moderate intensity exercise gives you a better high! You know, the exercise high you get when your body releases endorphins and adrenaline. This can really elevate your mood and is great for people who are depressed.

So, how can you know how intense your exercise is? Your heart rate is your body's "speedometer" and an excellent gauge of exercise intensity.

Here's how to calculate your target heart rate range for moderate to high intensity exercise:

The most accurate way to determine what your heart rate range should be while your exercising is to use the Karvonen equation, First, determine your theoretical max heart rate (Max HR) by subtracting your age from 220.

Next, determine your resting heart rate (Rest HR) by measuring it first thing in the morning in a seated, resting position. Then, determine the lower end and upper end of your target heart rate range:

(Max HR - Rest HR) X .50 + Rest HR = lower end
(Max HR - Rest HR) X .80 + Rest HR = upper end

For example, if you are 40 years old with a resting heart rate of 60:

Lower end of range
220 - 40 = 180 (Max HR)
(180 - 60) X .5 + 60 = 120 lower end of range

Upper end of range
220 - 40 = 180 (Max HR)
(180 - 60) X .8 + 60 = 156 (upper end of range)

So, in this example, your "aerobic training zone" or "target heart rate range" would be 120 to 156 beats per minute. That means that for the majority of your exercise session, your goal should be to maintain your heart rate within that range. If you are just starting your exercise program, you should be at the lower end of the range. As you become more conditioned, you can move up in the range.

This will help you get the most benefit from the exercise you do.

Note: Be sure to check with your doctor before starting or making changes to your exercise program.

Abs

2005-06-09T02:33:57Z

Phil Kaplan
Special for eFitness

A few nights before I wrote this, I conducted my Three-Hour Breakthroughs seminar. As I walked into the Grand Ballroom at the Marriott, a very excited woman ran up to me and apologized for the brief interruption. "Phil, I'm sorry, I know you have to get on stage, but I just need to know, how can I get a waist like hers?" She pointed to a woman wearing a half shirt (belly shirt?) who was proudly displaying a lean midsection.

She asked the question as if she were the only one who harbored this unanswered enigma. I calmly said, "Don't worry, three hours from now you'll understand." I walked up on the stage realizing I had just met someone I'd met 17,000 times before. Let me explain.

In the course of my career, I feel as if I meet the same 12 people over and over again. They have different faces, and different names, but the questions are pretty much the same. There is the over-aerobicizer, the muscle wanter, the sugar-holic, the diet addict, the supplement junkie and, of course, the "waistline hater." Although everyone who asks believes his or her question is unique, the "trim the waistline" question shows up in various forms -- and the questions can all be clumped together.

QUESTIONS:

How do I reduce my waist?

How do I flatten my gut?

How do I get the "six-pack?"

How do I get great abs?

How do I trim down?

How do I get ripped?

How do I get rid of the beer belly?

How do I get a waistline like those models?

How do I get rid of love handles?

How, how, how, how????
ANSWER:

You have a few options. You can cut calories and perform crunches, try one of the hot new incredible infomercial devices, buy a fat burner or go to the gym and use the ab machines.

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Oh, and then there's the other option. Eat right, understand the respective functions of the various abdominal muscles, work the body as a whole and allow for ongoing fat release. Of all those options, there is only one that "works," 100 percent of the time. Unfortunately it appears to be the most complicated, but when the smoke clears you'll find it's the "secret" you've been searching for.

Let's understand why the first options I mentioned will leave you discouraged.

I've written no less than 100 articles about the pitfalls of calorie deprivation as a fat loss solution. The bottom line is, it slows metabolism, causes the body to sacrifice muscle and leads to the summoning up of some protective biological processes that cause your body to cling to fat.

If you want "great abs," that means you want body fat levels low enough so you can see the rectus abdominus through the skin, and while caloric deprivation eats at muscle, crunches do absolutely nothing to reduce the fat in the midsection.

Infomercials

Infomercial devices are cyclical. In other words, one new model or design emerges as an incredible discovery and millions upon millions of dollars are generated by the sale of the product to anxious buyers. Research, the FTC and user experience all kick in to prove that the device is ineffective, and it's pulled from the marketplace. But, hardly a day passes before the new miracle ab trimmer emerges and the process repeats all over again.

The bottom line is, even those few devices that actually do stimulate muscle contraction that might lead to muscular development are not waist trimmers. Working the muscle does not reveal the muscle through layers of fat. It is a flawed approach destined to fail.

The science of infomercials is not about getting results, it's about getting people to pick up the phone and recite their credit card numbers aloud.

You Can Buy A Fat Burner

This one's simple. There aren't any true fat burners. High level scientists are playing around with genetic manipulation, with microscopic computer robots that can remove fatty deposits and with redesigning the entire hormonal environment, but none of that research is actually making its way into bottles. The bottles usually contain stimulants, many with addictive properties, and the ads are usually deceptive and misleading.

You Can Go To The Gym And Use The Ab Machines...

Doing ab machines is a great way to kill time, in some cases a great way to kill your lower back and is a very ineffective way of reducing fat around the waistline. Do these machines have their place? Sure. Some of them, if used properly, can strengthen the rectus abdominus and the obliques, but that is a very different goal than that sought by most who say they want "great abs."

The Real Ab-Solution:

It's important, before fully delving into the solution, to understand precisely what we mean when we say "great abs." We mean body fat levels are low enough so the tendinous inscriptions that run across the rectus abdominus are visible. Translation, you can see the "six-pack" (which is really an eight-pack).

We mean the rectus abdominus is reasonably developed so once fat levels are low enough, the muscle definition and mass are both aesthetically pleasing and the muscle is functional. We mean the obliques -- the muscles that lie under the dreaded "love handles" -- are also visible and reasonably developed.

We mean the deep lying abdominal muscles involved in maintaining the integrity of the abdominal wall are strengthened to prevent the tummy from protruding.

Now that we understand what we're seeking, let's zero in on the solution.

Eat Right

"Eat right" sounds so simplistic, but it's a vital element in reducing that fat preventing abdominal definition.

The idea is not only to eat healthy foods, and to avoid junk food, but to eat in a manner that supports the desired goal. If "great abs" are the goal, the real trick lies in stabilizing blood sugar, taking in adequate combinations of nutrients and maintaining a hormonal environment optimal for ongoing fat loss.

This ideally would be a nutritional program built around nutrient-complete meals. The meals would be free from simple sugars and refined carbs, low in saturated fat, and balanced with protein, complex carbs, fiber and essential fatty acids. Most bodybuilders, who have mastered leanness, consume a meal every three to three and a half hours -- and in each meal include a lean protein, a starchy carbohydrate and a fibrous carbohydrate... a concept I refer to as "Supportive Eating."

Understand The Respective Functions Of The Abdominal Muscles...

Rectus Abdominus -- the rectus abdominus, as I touched on earlier, is the "six pack" muscle. It is located in the front abdominal wall and is divided by tendinous inscriptions and contained by the rectus sheath. Its primary function in body movement is to flex the trunk or draw the rib cage toward the pelvic bone.

Lying on your back, the rectus abdominus works to draw the torso upward to a point of 30 degrees. Beyond that the hip flexors take over, which is why many of the oft-used sit-up type movements where the feet are fixed in place are limited in their actual stimulation of the rectus abdominus muscle.

The rectus abdominus also contracts to increase intra-abdominal pressure such as in the act of coughing or childbirth. What you should understand is that the "six-pack" is in there, even if you can't see it. It's also important to note that this muscle is used during virtually any movement requiring stabilization of the trunk, such as squats or overhead presses.

Abdominal crunches work the rectus abdominus, but they really play a small role. Unfortunately, far too many believe that crunches are the solution by themselves, and a crunching routine without the other elements in place is a guaranteed exercise in futility.

Tranversus Abdominus -- It's attached to the ribs, the spine and the pelvic bone and maintains abdominal integrity. This is the muscle which, acting sort of like an internal corset, leads to the flat tummy so many seek.

Obliques -- The external obliques are those muscles you can see when the love handle fat goes away. They connect to the line that runs down the middle of the rectus abominus (the linea alba) by connective tissue and the iliac crest, the crest of the pelvis bone. A common mistake in trying to reduce love handles is the incorporation of weighted side bends and twisting abdominal movements. These will develop the external obliques, but will not assist in fat loss leading to a more prominent fatty deposit on each side of the waist.

Because the obliques are called to act in stabilization, balance and twisting, "great abs" usually do not require direct focus on training these muscles. The internal obliques, like the transversus, are deep lying muscles which assist in providing intra-abominal integrity and support.

In the quest for great abs, exercises that target the deep lying muscles, primarily the transversus, are more instrumental than endless sets of crunches and twists. If you move your crunches from the floor to the stability ball, you get a greater extension on the movement while providing support for the lumbar region. This brings in the deep lying muscles that you want to target.

Another valuable movement is the Captain's Chair, otherwise known as the hanging leg raise, which, when the pelvic bone is tilted so the hips are rolled forward at the top of the movement, asks the transversus to act. Back in the '70s, bodybuilders used to perform both a pose and an exercise called The Abdominal Vacuum where, in a standing position with the arms extended overhead (elbows bent, hands behind the head), the abs were sucked in as if they were trying to touch their bellybuttons to their spinal columns. This is yet another way to help develop intra-abdominal strength and support.

Work The Body As A Whole

Because the abs are involved in stabilization during free-standing movements, it's important to perform compound movements that ask the body to move as the body was designed to function. Squats, lunges, presses and standing curls all have their place, not only in increasing muscle mass and metabolism, but also in strengthening the abdominal musculature.

Allow For Ongoing Fat Release

This is the element that most leads to making the abs visible. Eat right, work the whole body, optimize circulation with moderate aerobic exercise, and fat release should be consistent and ongoing. A little at a time and those abs will shine through.