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Build The Perfect Butt

By Serena Daniels

Building the perfect butt is possible for every woman, but how many of you can dedicate yourselves to clean eating and about 90 minutes of exercise six days a week? Right. So although today’s tip will focus on building your perfect butt, it is not so strict that you’ll give up after one day of trying.

A perfect butt cannot be attained overnight, especially if you’ve spent the last 20 years or so just sitting on it all day, what with all the desk jobs and great TV shows of late.

Nevertheless, Rome wasn’t built in a day and your perfect butt won’t be either, but if you follow this workout, you will feel sore at first, but you will see results in six weeks, no doubt.

Before you exercise

What you put in your body is so important that it dictates the way you’ll ultimately look, with or without exercising. Now, starving yourself is not the answer – it will actually hinder your ability to build muscle.

So the first thing I’d like you to do is start eating more often throughout the day, but cut the portions of your meals in half. What that means is that instead of eating three times a day, you’ll eat five or six times a day, this will help keep your metabolism going and your body using fat for fuel. And keep in mind that five or six is not set in stone. If you’re not hungry, don’t eat.

Second thing I’d like you to do is limit the amount of simple carbs you eat every day. That is, sugar, baked goods, white bread, white pasta, potatoes, etc. You know what they are.

Third thing you need to do is eat more protein in the morning, this will increase your metabolism by 20%. So, whether it is eggs, peanut butter, yogurt, or cheese, add some protein to your morning meals.

Lastly, load up on water. It is one of the most important parts of any diet. How much water? Well, divide your weight by 2, your answer is how many ounces or water you should be drinking per day. (Example: 130/2= 65 ounces of water)

Cardio training

In order to drop the fat and allow your muscles to shine on through, you need to do cardio exercise. And in order to keep the focus on your potentially perfect butt, I want you to opt for butt-focused cardio exercises like walking uphill on a treadmill or walking stairs. Your pace should be rapid enough that you would have a difficult time carrying on a conversation.

Your aim should be to complete about three to four hours of cardio exercise per week.

Perfect butt exercises

There are a few mainstay exercises in the buttocks world that you will incorporate into your workouts for good. However, because the body, the fantastic specimen that it is, manages to adapt quickly, you will need to switch up your workout every four to six weeks in order to continue seeing results.

The changes could be as simple as switching up which exercises you do first to switching how you execute the actual exercises (more slowly with heavy weight, more quickly with light weight). I will explain this more in-depth in future articles.

Dumbbell Squats
Holding a dumbbell in each hand, stand with your feet shoulder width apart. Keeping your back straight and your heels planted firmly on the ground, bend down as though you’re going to take a seat in chair until your thighs are parallel to the ground. Be careful not to let your knees surpass your toes. Return to your original position.

How many: 3 sets of 10 – 12 repetitions

Lunges
Holding a dumbbell in each hand, take an elongated step forward, ensuring that both of your feet are pointing in the same direction as your body, with the heel of your back foot off the ground. Lunge down so that the upper thigh of your front leg is parallel to the floor and your knee is aligned with your ankle. Return to your stance and continue until you complete the reps with this leg before switching.

How many: 3 set of 10 – 12 repetitions (per leg)

Hip Extension
Lie on your stomach on a platform or a balance ball with your hips on the edge of it. Keep your legs straight with your toes lightly touching the floor. Balancing yourself with your hands, lift your legs into the air until they’re above your hips. Remember to squeeze your glutes and hamstrings with each repetition.

How many: 3 sets of 20 (per leg)

Kickbacks
Using a mat, get on your hands on knees with your back parallel to the ground. Lift one leg in the air with your knee bent and your thigh in line with your butt. This is your starting position.

With controlled movement, thrust your foot into the air as though you are going to step on the ceiling. Return to your starting position.

How many: 3 sets of 20 (per leg)

Enjoy building your perfect butt

Eventually, I will discuss variations of these exercises and will help you perfect the deadlift, an exercise that requires perfect form but very effective in the battle against the saggy butt.

Until next time, build that perfect butt and work it out.

Choosing The Right Gym - 10 Tips

By Serena Daniels



Whether you just moved to a new area or have recently decided to add exercise to your weekly routine, choosing the right gym can encourage you to head there more often, hence garnering you positive results.

If you have the time, it’s a good idea to visit a few gyms before settling on one in order to see the different things offered and the setup of the gym itself.

That said, here are some more things you should keep in mind before you sign a contract.

Choosing the right gym tip #1
Location & parking
Is the gym located in a place that you would really head to before or after work, or even on the weekends? Women tend not to attend a gym that requires more than a 12-minute drive, so make sure the gym is close enough to where you work or live.

As well, if you like a gym but it takes over 10 minutes to find a parking spot, what are the chances that you’ll really be motivated to go day after day? Make sure they have adequate parking facilities.

Choosing the right gym tip #2
Staff & members
Are the staff polite and helpful or do they look at you in a territorial way? It’s important to feel welcome by the staff or you may not want to go there very often.

What about the members? Although you can’t head there for a week straight to check them all out, you can get a feel for what the clientele is like (I suggest visiting the gyms at a time that you plan to head there and train).

Feel free to ask members how they like it, what they don’t like about the gym and how long they’ve been members. They have nothing to gain by lying.

Choosing the right gym tip #3
Cleanliness
Although gyms can’t be 100% germ free, the staff can make an effort to dust and clean the machines regularly. If you see vents filled with years of dust or unhygienic practices, you shouldn’t join.

Are there towels and cleaning products available for members to clean up after themselves should they end up sweating on the machines?

Besides checking out the actual gym, take a look at the changing rooms. Are the showers clean? Are the sinks filled with hair and dirt? Are the toilets in working order and hygienic? Are empty lockers filled with dirty tissues and dried mud from women’s shoes?

Choosing the right gym tip #4
Amenities
Besides training facilities, does the gym offer daycare services, juice bars and tanning beds? It’s awesome when your gym becomes a one-stop shop for all your needs.

What about blow dryers, towels, shampoo, and soap? Does the gym offer these things or will you need to bring them yourself? I’ve been to gyms that offer everything from free apples to the locks for your lockers, but the membership costs were ludicrous.

Choosing the right gym tip #5
Hours of operation
Not only do you want to know what time the gym opens and closes, you also want to go there at a time when you plan to workout. This will help you figure out if this is the gym for you.

For example, if you plan on doing a lot of cardio at 5:30 p.m., and the gym is packed and all the machines are taken, it’s best to know that before you sign up.

Choosing the right gym tip #6
Weight training equipment
What weights do they offer? Do the weights ascend in 2.5-pound increments or 5-pound increments (if you’re a beginner, 2.5 pound increments is better)? Do the weights look old and abused or are they well-maintained? Are there a lot of benches?

What about the weighted machines? Are any of them broken or are they all well-maintained? Are there directions on how to use machines posted or are you left to guess what each machine is for?

Choosing the right gym tip #7
Cardio machines
Most gyms offer a host of cardio equipment, the most popular among them being:

-Elliptical machines
-Treadmills
-Upright and spinning bikes
-Stair climbers
-Rowing machines

Not only should you be checking if the cardio equipment is well-kept and in working order, you should also take mental note of how many machines there are. During peak hours, chances are that most, if not all, will be taken.

Do you have to sign in to reserve a machine or does it work on a first-come first-serve basis? Is there a maximum amount of time you can use a machine for?

As well, is there an aerobics room available for jumping rope and other cardio activities?

Choosing the right gym tip #8
Aerobics classes
Some gyms offer aerobics classes as part of the membership cost, while others charge you extra for attending classes. If yoga, Pilates, tae bo, and other classes are very important to you, then you need to find out how each particular gym works.

Choosing the right gym tip #9
Franchise options
If you’re checking out franchise gyms, ask about their gym-to-gym policy. That is, if you sign up to this gym near your home and there happens to be one close to your work, can you go to other one without a problem?

Some franchise gyms require that you purchase a “special’ membership in order to attend all available facilities.

Choosing the right gym tip #10
Payment plan
Find out how the payment plan works. Sometimes, it’s much cheaper to pay the entire year off in one shot rather than make monthly payments, but it’s up to you to figure out which option is best for you.

Also, inquire about the gym’s cancellation or delay policy. Some gyms will give you a partial refund and allow you to put your membership on hold if you want to go on vacation.

Before you commit yourself to the gym for a year, however, ask for a complimentary pass so that you can experience what the gym is like firsthand.

Choose the right gym

As you can see, there is a lot of ground to cover when you’re hunting for the perfect gym, but with a little effort and a lot of questions, you can find yourself the perfect place to workout.

Work it out.

Top 10 Ways To Relax Muscles

By Dana Laurier

So you went to the gym after a month’s hiatus and decided that you would jump right into it and lift as hard and as heavy as you always do? Or better yet, you ran on the treadmill for an hour straight and felt pretty smug about having pulled it off?

Well, if you’re like most others, your body hates you for it right now, and it shows because you can barely get yourself out of bed to take a shower.

In order to reap the full benefits of any workout, you need to allow your muscles time to rest, relax and recover. Without this phase, all your hard work will be for naught.

So check out the top ways you can relax muscles and put this on your list of things to do after every workout.

Ways to relax muscles #10
Stretch
I know you’re sore and the last thing you want to do is stretch the very muscles that are aching, but you need to stretch them statically if you want to heal more quickly.

That said, never stretch in a ballistic way, that is, do not bounce when you stretch. For example, if your hamstrings ache, lie on the floor and reach for your toes, but do not, at any point bounce back and forth; this may cause serious injury.

Try to get into the stretch position and hold it for a period of 15 to 30 seconds. Your body will thank you for it.

Ways to relax muscles #9
Breathe
Sending oxygen to your muscles is very important and there’s no better way to do that than by taking deep, consistent breaths. Most people do not realize that how shallow their breathing is throughout the day, and many still don’t breathe properly when working out.

When you get home every day, take a few minutes to breathe deeply. Sit in a comfortable position and inhale slowly to a 10 count, pause for a second and exhale for a slow 10 count. Repeat this 10 times.

This will help oxygenate your muscles and speed up recovery.

Ways to relax muscles #8
Spread out
We spend so much of our time upright, making it difficult for the blood to easily travel to the parts that need it most after a tough workout. But by lying on the floor, you can change all that.

Lie down in an area where you can spread out your limbs as though to make a snow angel. Tense up your muscles and reach for the walls with your arms and feet. Hold the tension for about 10 seconds, then release. Repeat this 10 times.

Ways to relax muscles #7
Take a hot shower
Sometimes, there’s nothing more soothing than having the bathroom all to yourself and steaming it up with a nice, steaming hot shower. When you’re in the shower, take the time to lightly rub the tight areas of your body.

The heated water will increase blood flow and help more oxygen travel to your muscle, thus speeding up the healing process.

Ways to relax muscles #6
Do light cardio
I know it sounds ridiculous considering this may have been what got you into this mess in the first place, but light cardio exercise can actually help your efforts and help your muscles heal.

If possible, try to get this out of the way right after an intense workout. It will not only help increase blood flow throughout your body; it’ll also prevent drastic muscle stiffness.

Ways to relax muscles #5
Take magnesium
Keeping a handful of almonds or peanuts with you is as good as gold when it comes to muscle stiffness. Both types of nuts are rich in magnesium, which aids in signaling the nerves to relax and contract.

If nuts aren’t your cup of tea, opt instead to take a supplement (270 mg per day for a 130-pound woman); just keep in mind that you’d do best to take it with food otherwise you might get diarrhea.

Ways to relax muscles #4
Take a mineral salt bath
Believe it or not, mineral salts help to regulate all cellular function, especially those used to stimulate the heart muscle, the nervous system and the large skeletal muscles. So when you’re aching, a salty bath is the answer.

Fill up the bath with hot water and pour in a cup or two of mineral salts (can be found at any drugstore). Then sit yourself down and enjoy the sensation. For optimal results, lightly massage your aching body and rinse your body well afterwards.

Ways to relax muscles #3
Apply a cream
I hate to say it, but Ben-Gay is sometimes my best friend when the going gets tough. I know; it stinks and the world will know that you have it on, but you do have another choice.

Rather than go the route of minty stink, opt instead for some Aspercreme, it’s virtually odorless and is just as effective. Of course, couple this with ibuprofen (Advil) or acetaminophen (Tylenol) and your muscles will feel better in no time.

Ways to relax muscles #2
Sleep
Nothing helps your body rejuvenate itself like adequate rest. So after a tough workout, it’s important that you get your 8 hours of sleep that night. Otherwise, you recovery might take much longer than you anticipate.

To ensure that you rest adequately, try not to eat or drink anything at least 2 hours before bed time, prepare everything for the morning after before you head to bed, and clear your room of any potential interruptions like cell phones, television and intrusive lighting (alarm clocks and the like).

Ways to relax muscles #1
Get a professional massage
Above and beyond all else, the praised professional massage will work wonders on your aching, tired body. Book an appointment today and you will be hooked for life.

Whether you opt for Swedish or deep tissue, a massage will unknot your muscles and allow for better blood circulation to areas that need it the most. Tell your massage therapist where it hurts the most and they can spend some extra time in that area.

Relax muscles, relax yourself

Usually, if you do some adequate stretching before and after your workout, you will be able to minimize muscle soreness, but most of us don’t and even when we do, it’s not long enough.

So the next best thing is learning how to deal with the muscle aches once the damage is done and, with the aforementioned tips, you should be saying goodbye to muscle aches sooner rather than later.

Belly Dancing

By Vanita Gautum

Most gyms across North America offer aerobics classes called belly dancing or baladi, and if you haven’t heard of or tried them yet, you will fall completely in love once you do.

Belly dancing focuses mainly on the mid-section of a woman’s body, but includes elements of arm and upper body movements that will make you feel like you had a good run once you’re finished.

You will sweat, you will laugh, but above all, you will have a good time enjoying a belly dancing classes filled with women from all walks of life and different shapes and sizes.

Origin of belly dancing

Belly dancing, called Raqs Sharqi in Arabic and Oryantal Dansi in Persian, is believed to have originated in the Middle East, Mediterranean and Africa, and dates back as far as the 4th century B.C.

What you need for belly dancing

Although typical belly dancing requires a full frock including scarves to tie around your hips, a veil and an outfit, you do not need to have any of these things for an effective workout.

Some classes offer a box of scarves with sequins, but most don’t. You can invest in it yourself or opt to learn the moves without seeing the full effect of what you look like doing it.

A typical belly dancing class

Belly dancing classes start out with a warm up to heat up the muscles. The warm up consists of performing each move for the class individually.

Don’t worry about not being flexible or having the ability to isolate certain muscles in your body. Slowly but surely, you will learn and adapt the moves to your body, and perhaps even tighten your core while doing it.

Common belly dancing moves

Belly dancing is not easy by any means, but it is a lot of fun and will help you get to know your body much better, as well teach you how to isolate and control certain muscles and joints.

Some common belly dancing moves include:

Belly dancing moves #1
Hand & arm movements
You will feel the burn in your shoulders and increase flexibility in your wrists as you sway your arms up and down by your side and in front of you.

Belly dancing moves #2
Shimmy
Just about every woman enjoys this maneuver, which consists of keeping your entire body still except your shoulders. As you alternate them back and forth at a rapid pace, your breasts will shake as a result. Wear a good bra, the last thing you want is for your breasts to be swinging around painfully.

Belly dancing moves #3
Hip articulations
You will learn how to isolate your hips and move them one at a time. You will be shown how to move them up and down, and from side to side. This is incredibly difficult to learn, but you probably won’t be discouraged because most of the class will have the same issue.

Belly dancing moves #4
Traveling steps
Once you learn how to isolate certain body parts, the next step is learning how to continue these body specific moves while walking backwards and forwards. It’s quite trying to learn but you will laugh and have a good time in the process.

Belly dancing moves #5
Rib cage movement
There are 3 rib moves, or undulations, that you will learn: the rib cage slide, in which your rib cage protrudes from the top and is brought in by making a wave with your back; the rib cage circle, in which you stick out your ribs out as far as they can go toward each of the four corners of the room, eventually working it into a circular motion; and the rib cage figure eight, in which you attempt to draw the number “8” with your ribcage.

Belly dancing moves #6
Abdominal moves
Ah the belly, the heart of the dance. Learning how to control your stomach muscles and make your stomach protrude in a wave is quite difficult, but the beauty of this move is that it’s preferable to have a bit of a tummy than not. And we like that.

Belly dancing moves #7
Neck slide
Easy for some, more difficult for others, the neck slide will have you moving your neck from one shoulder to the other all the while hold your hands above your head, palms facing out. Think “Walk Like An Egyptian.”

Start belly dancing

Belly dancing is a fun and unique way to learn how to take better control of your body, increase flexibility and have a great time doing it all.

As the weeks go by and you continue to get better and better at it, before you know it, you’ll be showing a certain someone all the fantastic moves you’ve learned - dressed to the nines.

Machines vs. Free Weights

By Serena Daniels

When it comes to strength training, whether we should use machines or free weights to execute our workouts has long been debated. Each has its advantages and disadvantages, and offer different uses for different women.

So which is the better option for you? Well, it all depends on your health, preferences and what you would like to achieve from your workouts. Let’s find out what the pros and cons are to using each.

Keep in mind that there is no right or wrong when it comes to machine and free weight use, so long as you maintain proper posture, execute the exercise properly and keep your abs tight throughout each exercise.

Free weights
Before machines, dumbbells and barbells even existed, men and women were lifting newborn calfs, and as the calfs would get older, they would get heavier, hence increasing the lifters’ strength.

Nowadays, women don’t have to lift small animals to develop their bodies. We have gyms that offer barbells, dumbbells, and cable machines so that we may target specific areas of our bodies.


Machines vs. free weights #1
Advantages of free weights

Versatile – You can use dumbbells or barbells anywhere in the gym or your home to workout and are not restricted to the area they’re at. So if every bench in front of the mirror is taken, you can carry the weights over to the cable machine and opt to do supersets.

Core muscles – Your need to balance the weights will help you build a better core and call other synergistic muscles into play. For example, if you’re performing squats with a barbell, you will keep your core muscles tight throughout the exercise to balance yourself and keep yourself from developing a back injury.

Sports skills – If you engage in any sort of active sport like soccer, baseball or hockey, lifting free weights closely matches the biomechanics of these sports skills and will help you increase and further develop them.

Machines vs. free weights #2
Disadvantages of free weights

Injury – It’s possible that training without a spotter (someone who helps you lift) can be very dangerous if you opt to go heavier than you’re accustomed to. As well, because you are required to rely on yourself for proper form, it’s possible that doing an exercise the wrong way can lead to injury.

Adjusting weights – Having to carry a weight plate to the EZ-bar and then remove everything is somewhat time-consuming and exhausts the muscles more quickly.

Body balance – If you’re not accustomed to balancing your body to life weights or are a beginner with weights, it will be difficult to isolate muscles at first.

Machines

Machines were first used to help people overcome injuries and beginners to feel comfortable before moving on to free weights, but it seems that today, machines have become much more than that to many female gym-goers.

Machines vs. free weights #3
Advantages of machines

Isolation – Machines are great for isolating a specific muscle without calling others into play, therefore allowing for a muscle-specific workout that lessens the chances of using momentum.

Safe – Because machines have one specific movement, there is no need for a spotter.

Ease of use – Using a dial or pin, you can adjust the weight on a machine without having to lug around any heavy weights. This even helps you complete your workout in less time.

Machines vs. free weights #4
Disadvantages of machines

No core work – Because resistance moves through a specific path, it will be more difficult to strengthen your synergistic or core muscles.

Tempo stagnation – Machines force the user to use a specific range and speed to complete each repetition, thus hindering you from increasing your pace.

Average size – Because machines are designed for the average-sized individual, if you’re shorter or taller than average, you will have a more difficult time with certain machines.

Bad form – Because a machine isn’t designed for you specifically, it may lead to improper form and, unfortunately, injury.

Machines vs. free weights

If you’re a beginner, elderly or have sustained an injury, then machines can help you adjust or recuperate.

Otherwise, you can incorporate both machines and free weights into your strength-training regime and ensure that you get the best workout possible every time.

Work it out.

Top 10 Muscles Women Ignore

By Dana Laurier

When it comes to strength training, it’s very important to create a physical symmetry, not only for aesthetic reasons, but for joint strength as well.

For example, if you train your quadriceps twice a week, but only train your hamstrings once every two weeks, the front of your leg will become stronger than the back and you may end up with knee problems.

But besides symmetry, you want to develop equal strength throughout your entire body and in order to do so, you need to train all parts of your body. And that includes the ones you think don’t need any work.

That said, here are the top 10 muscles women ignore when it comes to resistance training.

Muscles women ignore #10
Tibialis
You know that it’s important to work your calves, but it’s just as important to work the antagonist muscle, which is the tibialis (located where your shin is).

In order to avoid rupturing or tendonitis, it’s vital that you strengthen this muscle. At first, the slight soreness you may develop when exercising this body part may not be desirable, but your body will adjust quickly. Keep in mind that you need not apply heavy weight when performing these exercises.

It’s important that you feel the burn when performing these exercises; that means you’re doing it right. Perform them along with your calf exercises.

Exercises for tibialis:
-Walk on your heels holding dumbbells (keep toes off the ground)
-Eccentric knee squat

Muscles women ignore #9
Forearms
If you ever perform bicep curls or deadlifts and feel a burn in your forearms, it’s because they’re too weak to handle the weight you’re lifting. That said, the forearms are an important part of any workout regime and it’s important that you pay attention to this part of your body.

Aim for exercising this body part once a week and perform at least two different exercises.

Exercises for forearms:
-Reverse curl
-Barbell wrist curl
-Reverse barbell wrist curl

Muscles women ignore #8
Trapezoids
Your objective is not to build huge traps (not that you can anyway) but to exercise them so that you develop symmetry and perfect your stabilizer muscles.

Typically, when you work out your traps, your synergist muscles include your shoulders, your neck and your upper back.

Exercises for trapezoid:
-Cable shrug
-Dumbbell shrug
-Smith machine shrug
-Calf machine shoulder shrug

Muscles women ignore #7
Hip flexors
The hip flexors consist of the psoas major and minor, and the iliacus muscles. Contrary to what you would do to develop your other muscles, your hip flexors need to be stretched adequately rather than strengthened via weighted exercises.

In order to stretch them, I suggest you take classes that increase overall flexibility such as yoga.

Exercises for hip flexors:
-Lever hip flexion
-Cable lying leg raise
-Cable standing single leg raise

Muscles women ignore #6
Pubococcygeus
One of the easiest exercises to perform anywhere and at any time, the PC or Pubococcygeus muscle is one of the most neglected by women. A strong PC muscle ensures a tighter vagina, increased sensitivity, ensures bladder control, and perhaps even aids with female ejaculation.

Although no one can see this muscle, any man you sleep with will freak out if you can squeeze his penis nice and tight with your vagina. So exercises this muscle as frequently as you can.

Exercises for PC muscle:
-Kegel exercise

Muscles women ignore #5
Calves
If you have big calves to begin with, it’s possible that there is fat covering the muscle underneath. By exercising the area, you can develop lean, defined calves and get the legs you’ve always dreamed of.

You don’t need to dedicate an entire workout to your calves, but on your legs day, incorporate a couple of exercises into your training schedule. There are plenty of machines at the gym designed to target your calves.

Exercises for calves:
-Seated calf raise
-Standing calf raise
-Leg press machine calf raise
-Standing dumbbell calf raise

Muscles women ignore #4
Chest
Many women tell me that they don’t want to train their chest for fear of losing their breasts and developing man pecs. In reality, the chances of that happening are close to nil.

Again, you need not dedicate an entire day to working out your pecs, but on your back workout day, devote a few sets to your front as well. The best exercise for the chest (and most difficult to perfect) is the bench press, but there are other options.

Exercises for chest:
-Hammer machine press
-Wide arm push up
-Flys
-Cable crossover
-Pec deck machine

Muscles women ignore #3
Lower back
A woman’s lower back is very prone to injury so it’s very important that you do not neglect this area of your body when strength training. Keeping this part of your body strong will help you develop a stronger core and avoid potential back injury in the future.

You can always take power yoga or Pilates classes to strengthen your core and your back, and you can perform a few strength-training exercises as well.

Exercises for lower back:
-Pelvic lift
-Cat & camel
-Back extension (may be done on the floor or a machine)
-Reverse back extensions on Swiss ball

Muscles women ignore #2
Adductors
You work out your hamstrings and your quadriceps, but do you work out your adductors? The adductor muscles are located on the inside of your thighs and if you don’t exercise them, they will remain loose.

If you have never worked them out before, I suggest you start out with a light weight and do no more than a couple of exercises, eventually working your way to three or more exercises and with heavier weights.

Exercises for adductors:
-Cable hip adduction
-Swiss ball adductor squeeze
-Seated adductor machine

Muscles women ignore #1
Abductors
As you’ve probably surmised, the abductors are found on the outside of the legs near the hips. And although you cannot spot reduce any area of your body, you can definitely tighten the muscles.

And if you couple that with a clean diet, you will definitely see positive results in your thighs within weeks.

Exercises for abductors:
-Cable hip abduction
-Seated hip abduction
-Standing hip abduction machine
-Standing band abduction
-Lying pulse abduction

Muscle women ignore no more

If you can do some exercises for all parts of your body, you will definitely feel more balanced and have more control over your body and equilibrium.

So keep on exercising the muscles that most women tend to avoid and you will be a step above the rest.

3 Day Workout

By Serena Daniels

When it comes to working out, 3 workouts a week is the absolute minimum you should be doing. Of course, if you have an incredibly active lifestyle, then a 3 day workout at the gym is not so bad.

But most of us tend to have desk jobs and aren’t running after kids all day, let alone living on salad and soy. And although going to the gym should be as important as brushing your teeth, we tend to put it on hold if there is anything remotely more interesting to do in its place.

A 3 day workout, however, is manageable for most women, so there’s no excuse why you shouldn’t be able to complete this 3 day workout each and every week.

Avoid consecutive workouts

If possible, separate your 3 day workout with at least one rest day in between, so that your workout looks something like this:

Day 1: Workout
Day 2: Rest
Day 3: Workout
Day 4: Rest
Day 5: Rest
Day 6: Workout
Day 7: Rest

Keep in mind that when 1 hour per day for 3 days is all you have to devote to keeping fit, you cannot afford to turn your gym visits into social affairs. You need to get in, get your sweat on, and get out. It’s not going to be that simple at first, but once you get into your routine, it’ll become habitual.

The suggested workout routine listed below is just that, a suggestion. If there is a body part you feel needs to be better developed or you have problems of some sort with certain areas, then hire a personal trainer to help you develop a routine that’s more suitable.

Personally, when I have a week when I can’t get to the gym that often, I tend to superset my exercises, meaning that I go immediately from one exercise to the next without rest. Then I perform a hardcore cardio workout such as running, high intensity elliptical training or jumping rope to close off my workout.

Also, keep in mind that the amount of weight you need to use should be heavy enough that you’re muscles are fatigued by the last repetition.

Day 1
Areas of Concentration: Legs, Glutes, Abs

3 day workout exercise #1
Barbell Squats
Sets: 3
Repetitions: 12, 12, 12
With a barbell placed atop your trapezoids, your feet slightly more than shoulder apart, stick your butt out, and bend your knees until your thighs are parallel to the floor. Make sure to keep your abdominal muscles contracted, your back straight and your heels planted in the ground.

Return to the starting position and repeat.

3 day workout exercise #2
Walking Lunges
Sets: 3
Repetitions: 12, 12, 12
Hold a dumbbell in each hand, and keep your back straight, step forward with your right leg and bend your knee so that your thigh is parallel to the ground. Your left leg’s calf should also be parallel to the ground. Now bring your left leg up and step forward with it so that your thigh is parallel to the ground. This counts as one repetition.

3 day workout exercise #3
Barbell Deadlifts
Sets: 3
Repetitions: 10, 10, 10
Hold a barbell with your hands more than shoulder width apart with one arm prone (palm facing you) and the other supine (palm facing outward). Keeping the barbell close to your legs, slowly lower it down toward your shins, stop mid-way and then raise it back to the starting position. Pull your shoulders back and squeeze your glutes when you reach the top.

This is an advanced exercise and requires a lot of coordination, so make sure to look in a mirror (stand parallel to it) so that you can be certain your back is straight and your abs tight throughout the exercise.

3 day workout exercise #4
Lying leg lifts
Sets: 3
Repetitions: 20, 20, 20
Lie flat on your back with your legs closed. Lift your legs about six to 12 inches off the ground, hold for two seconds and return to starting position. Perform each repetition slowly and in a controlled manner.

3 day workout exercise #5
Crunches
Sets: 3
Repetitions: 20, 20, 20
Lie flat on your back with your hands across your chest or behind your head and your elbows pointing outward on either side. Contract your abs and lift your shoulders and upper back off the ground, hold for two seconds, then return to starting position. Make sure to keep your abs contracted throughout the exercise.

Cardio
Time: 30 minutes
Type: Interval
No matter what cardio exercise you choose to do, spend two minutes moving at a comfortable pace and one minute moving as fast as you can without passing out.

Day 2
Areas of Concentration: Arms, Abs

3 day workout exercise #1
Lateral/Front Dumbbell Raises
Sets: 3
Repetitions: 10, 10, 10
Hold a dumbbell in each hand, and stand with feet a little more than shoulder width apart, knees bent slightly. With palms facing down, keep your arms straight (but don’t lock your elbows) and lift your arms up in front of you, then out to the sides and back down. That counts as one repetition.

3 day workout exercise #2
Standing Barbell Curls
Sets: 3
Repetitions: 12, 12, 12
With a barbell in hand, palms facing out, stand with your legs slightly more than shoulder-width apart, and raise the barbell toward your shoulders, making sure not to let your elbows move away from your sides. Return to the starting position.

3 day workout exercise #3
Dumbbell Kickbacks
Sets: 3
Repetitions: 10, 10, 10
Place one hand on your knee, bend your knees slightly and bend at the hip until your back is parallel to the floor (make sure, however, to keep your back straight). With the other hand, hold a dumbbell and, keeping your elbow close to your side, “kick” your forearm back toward the ceiling until it’s parallel to the floor. Return to the starting position slowly and repeat.

3 day workout exercise #4
Triceps Pressdowns
Sets: 3
Repetitions: 12, 12, 12
Attach a revolving straight bar to the cable machine and grip it so that your palms are facing down and your thumbs are about five inches apart. Lock your elbows against your sides at a 90-degree angle. Push the bar down toward your legs and squeeze your triceps as you straighten your arms.

3 day workout exercise #5
Hanging Leg Raises
Sets: 3
Repetitions: 20, 20, 20
Hang from a lat pull-up bar with a shoulder-wide grip, arms fully extended. Raise your legs until they’re parallel to the floor, hold for a second, and lower them slowly, making sure not to swing your legs. Start off with six repetitions and work your way up to 20.

3 day workout exercise #6
Knee-Ups
Sets: 3
Repetitions: 20, 20, 20
Sit on the edge of a bench and hold the side to maintain your balance. Extend your legs straight out, then bend your knees and bring them in toward your chest. Hold this position for a second, then return to the starting position.

Cardio
Time: 30 minutes
Type: Light jogging
If you have problems with your knees, then instead of jogging, opt for a machine that has no impact like a bicycle or elliptical machine, but remain at a pace that will put you in the fat-burning zone.

Day 3
Areas of Concentration: Back, Chest, Abs

3 day workout exercise #1
Dumbbell Rows
Sets: 3
Repetitions: 12, 12, 12
With your feet shoulder-width apart and your body bent at the hips, keep your back straight (parallel to the ground) and hold the dumbbells directly in front of you, palms facing your legs. Upon lifting, turn your palms to the sides, keeping your arms close to your sides, and lift your arms up as high as you can. Lower slowly and repeat.

3 day workout exercise #2
Bench Press
Sets: 3
Repetitions: 10, 10, 10
Lie on the bench, making sure that your eyes are directly underneath the bar. Place your arms about a foot more than shoulder width apart on either side and lower the barbell to the middle of your chest without letting the bar actually touch your chest. Your lower back should be in contact with the bench at all times.

You may need a spot for this exercise and if you don’t have one (or refuse to ask the hot guy to help you), then do this same exercise with dumbbells.

3 day workout exercise #3
Good Mornings
Sets: 3
Repetitions: 12, 12, 12
Stand with your feet shoulder-width apart and place a barbell over your shoulders. Keep your legs rigid and your back straight as you bend forward at the hips until your body is parallel to the ground. Press your heels into the ground as you make your way back up. Make sure you keep your core tight throughout this exercise.

3 day workout exercise #4
Decline Dumbbell Flyes
Sets: 3
Repetitions: 10, 10, 10
Lie on a decline bench and hold the dumbbells at arm’s length by your sides, allowing for a slight bend in your elbows. Raise your arms overhead, hold for a second and lower slowly to the starting position.

3 day workout exercise #5
Bent Knee Abdominal Hip Raises
Sets: 3
Repetitions: 15, 15, 15
Lie down with your back on the floor. Place your hands by your sides and bend your knees, keeping your feet a couple of inches off the floor at all times. Slowly raise your pelvis and knees toward your chest while simultaneously raising your head and shoulders, hold for a second, and return to the starting position.

3 day workout exercise #6
Exercise Ball Crunch
Sets: 3
Repetitions: 20, 20, 20
Lie down on the floor and place your calves on an exercise ball, keeping your knees at a 90-degree angle. Place your arms behind your head, making sure your elbows remain in line with your ears at all times. As you push your lower back into the ground, raise your shoulders off the floor about five inches, hold for a second and lower to the starting position.

Cardio
Time: 30 minutes
Type: Interval
Remember: Two minutes of light exercise and one minute of very high intensity.

3 day workout plan

If the above 3 day workout is combined with a clean diet and regular movement throughout your day, you will definitely see results.

Feed your body and give it some exercise, and it will work like a well-oiled machine.

Work it out.

Top 10 Biceps Exercises

By Dana Laurier

After their butts and their legs, most women want to have a pair of tight, firm arms. Building and shaping your biceps with the right biceps exercises is one of the many ways you can transform your arms and create a nice overall silhouette.

In order to see definition in your biceps, as with any other body part, you need to work it out at least once a week and perform each set to failure without using momentum.

Keep in mind that the biceps brachii (proper name for the muscle) are a small muscle group and if you overtrain them, your arms will feel shot and performing everyday tasks may become more difficult.

So while this is a top 10 list, you need not perform all 10 exercises in one workout. But because your muscles adapt to an exercise quickly, you may want to try some different biceps exercises every 6 weeks in order to keep making gains.

Here, now, are the top 10 biceps exercises.

Biceps exercises #10
EZ bar curls
An EZ Curl bar looks like a barbell but is designed with curvature at the hand grips to provide for different wrist positioning.

Stand with feet shoulder width apart and knees slightly bent. Place your hands on the innermost part of the curve and lift the bar toward your chest, keeping your elbows at your sides and your wrists locked throughout the rep.

Sets: 3
Repetitions: 8 to 12

Biceps exercises #9
Concentration dumbbell curls
Sit on the edge of a flat bench with your legs more than shoulder width apart. Grab a dumbbell with your right arm and place your elbow on the inside of your right knee, and keep your abs tight.

Start with your arm straight down, palm facing out. Lift the weight toward your shoulder slowly, hold for a second when you get to the top, squeeze your biceps and lower the weight back to the starting position.

Sets: 3 (Completing both arms counts as one)
Repetitions: 8 to 12

Biceps exercises #8
Lying cable curls
Place a straight bar on the bottom cable of the cable machine. Facing the cable machine, lie down flat and place your feet against the outer steel edges of the cable machine. With your palms facing up, curl the bar towards your chest.

Sets: 3
Repetitions: 10 to 12

Biceps exercises #7
Preacher curls
Sit on a preacher bench and place your arms shoulder width apart, ensuring that your arms are firmly pressed against the pad to your elbows. Your shoulders should be in a neutral position and not elevated. If they are, you need to adjust the height of the seat or the pad.

With palms facing up, grab the barbell and slowly lift it toward your shoulders, keeping your upper arm against the bench throughout the entire repetition.

Sets: 3
Repetitions: 10

Biceps exercises #6
Cable hammer curls
Place a rope on the lower part of the cable machine. With palms facing each other, grab the rope and pull the rope up toward your chest, ensuring that your elbows stay at your side throughout the repetition.

Try to keep your grip high up on the rope and your palms facing each other throughout the motion.

Sets: 3
Repetitions: 8 to 12

Biceps exercises #5
21s
Place your legs shoulder-width apart, keeping your knees soft. Keep your elbows firmly by your sides and with, palms facing up, pick up a barbell and lift it only until your arm is at a 90º angle. Lower it to the starting position and complete seven reps.

Immediately after you’ve done the first seven reps, your starting position will become the 90º angle and you will lift the barbell up to your chest. Repeat seven times.

Finally, your last seven repetitions will be the full range of motion, that is, you begin by holding the barbell at your thighs and lift it up toward your chest. Repeat seven times.

You’ve just completed 21 repetitions.

Sets: 2
Repetitions: 21

Biceps exercises #4
Angled dumbbell curls
Stand with feet shoulder-width apart, knees soft, and hold a dumbbell in each hand. Lift one dumbbell up at a time and when you do, keep the palm of your hand as far away from your shoulder as you can as you lift, ensuring that your elbow remains at your side. Alternate arms with each rep.

Sets: 3
Repetitions: 10 (For each arm)

Biceps exercises #3
Reverse grips plate curls
Holding a plate with the tips of your fingers, both palms facing down, keep your elbows by your side and lift the plate toward your chest.

Sets: 3
Repetitions: 10 to 12

Biceps exercises #2
Cross body hammer curls
Holding a dumbbell in each hand, palms facing each other, lift one dumbbell at a time keeping your palm facing inward and lift toward your opposite shoulder doing your best to keep your elbows by your sides (if it’s impossible, use a lighter weight).

Sets: 3
Repetitions: 8 to 10

Biceps exercises #1
Chin ups
One of the most difficult exercises to do, lifting your own body weight is a goal you want to achieve. Not only is it important to be able to lift your own body weight, but it’s incredibly sexy when a girl can!

Grab the chin up (you may have to jump to reach it) with palms shoulder-width apart and facing you. Keeping your body as straight as you can, lift yourself up, bending your elbows until your head or chest touches the bar. Lower yourself slowly to the starting position and repeat.

If you’re unable to lift yourself at all, begin by placing a box under you so that you can jump up and start at the top (with your chest at the bar), and lower yourself down. When that becomes easy, try to do one rep, then two, and so on until you can complete an entire set.

Sets: 3
Repetitions: 8

Awesome biceps exercises

Remember that if an exercise is way too easy, you’re either using too light a weight or using momentum to complete the repetitions.

Keep blasting those biceps.

Krav Maga - Martial Art For Women

By Vanita Gautum

Krav Maga is an Israeli martial art that has been gaining popularity due to its self-defense and hand-to-hand combat characteristics.

What makes Krav Maga such a fantastic art is that, as a woman, it’s always good to know how to defend yourself in a dire situation against a much bigger opponent. And the bonus of Krav Maga is that those who practice it often develop a lean, toned physique.

So if you’re prepared to mimic Jennifer Garner’s character, Sydney Bristow, in Alias and Jennifer Lopez’s character, Slim Hiller, in Enough, then let’s get started.

Origin of Krav Maga

Krav Maga, which is loosely translated from Hebrew as “close combat” originated in Hungary-Czechoslovakia in the 1930s by a man named Imi Lichtenfeld, and was taught to the Jewish community to help them defend themselves against the fascist militias.

When Lichtenfeld moved to Israel (known then as the British Mandate of Palestine), he began teaching this method of combat to the underground Jewish army.

As time passed and the need for military combat became less important, Krav Maga began to take on different undertones and began reaching the mainstream public as a wonderful self-defense and exercise course.

It was only after 1985, however, that Krav Maga schools and classes began popping up all over the world.

A typical Krav Maga class

The objective of Krav Maga is to help women learn how to defend herself (rape prevention) in the midst of distractions and under worst-case circumstances (e.g. fighting against a few girls, with one arm being held behind your back, or against someone with a weapon).

Practitioners of Krav Maga must learn how to go from defending oneself to attacking the opponent(s). But don’t be fooled; Krav Maga is intensely aerobic.

During a given class, you will be paired up with a partner. One of you will hold pads with which to defend and the other will be on the attack. This practice helps the attacker fight with all her strength and the defender understand what it feels like to get kicked and punched.

Classes last about an hour at a time and start with aerobic activity that includes a drill designed to get your heart rate up. Then the instructor will take you through about two or three self-defense tactics.

Once you’re shown these techniques, you will spend a good amount of time practicing them. Usually, near the end of the class, you will have a final drill that incorporates the defense techniques with aerobic movements.

Some classes will use fog machines or blaring music in order to teach you how to concentrate on how to defend yourself despite outside distractions.

Finally, you will also be taught physical and verbal skills so that you can avoid letting the situation escalate into violence.

Where are Krav Maga classes offered?

From Alabama to Toronto, classes are offered throughout North America and the world, and you can find a class being offered in your area by visiting KravMaga-Clubs.com. And if there are currently no classes being offered in your city, you can inquire about the teaching online.

Variants of Krav Maga

As Krav Maga has changed somewhat over the years, variants of the martial art have also come to be. One of these variants is Haganah, an art that teaches you how to take on an adversary when you are at a size disadvantage.

Many elements of Krav Maga remain in the art, but this art takes things a step further by teaching students different ways to escape things like choke holds and bear hugs.

Another variant is called Krav Magen, or Kami, created by Eli Avikzar in 1989. Additions to this art include being able to defend yourself without sustaining an injury and using the quickest way possible to neutralize your opponent.

Get your Krav Maga on

If you enjoy martial arts in general, this one is designed to help you avoid and deal with violence, and you can learn to protect yourself at all times.

And the best part is, you can look maintain your feminine appeal while you do it all.

To see what Krav Maga is all about, check out this video:



Resources:
Krav.ca

6 Cardio Exercise Safety Tips

By Lori Ryan

Cardiovascular exercise isn’t just great for the heart; it also energizes you and helps you to burn fat, all the while improving your body’s circulation. But just as important as cardio exercise, is cardio exercise safety.

Whether you head out for a bike ride or opt to get your heart rate up at gym, exercising is always a great idea.

But before you run off to the gym and start running on a treadmill, there are some cardio exercise safety tips you need to keep in mind if you want to remain at peak health.

Cardio exercise safety tip #1
Drink plenty of water
Constant exercise that causes you to sweat depletes your body of water quickly. It’s important that you drink plenty of water before, during and after you exercise.

If you don’t drink water, you might get dizzy and feel weak, and that’s the last thing you want when you’re exercising. Replenishing your body with water constantly will ensure higher energy to keep your workout going strong.

And keep in mind that you don’t need to down liters and liters at a time; a sip or two is enough to replenish the body. Take a sip every few minutes.

Cardio exercise safety tip #2
Stop if you feel pain
No pain, no gain is a great motto if you lift weights and are trying to increase muscle mass. When you’re doing cardio, however, you should never feel uncomfortable pain.

If your chest begins to hurt, you feel like you’re panting too heavily, or you begin to get dizzy, stop your workout immediately and walk around the area slowly until you bring your heart rate down to normal levels.

Feeling like you don’t want to go on is one thing – that’s a matter of discipline – but if you begin to feel sharp pains in your body, you should stop exercising and make an appointment to see your doctor.

Cardio exercise safety tip #3
Get to know the equipment
Before you hop onto a treadmill or take your mountain bike out for an excursion, get acquainted with the machine you’re about to use.

If it’s something you own, check out the manual; there may be elements to the mechanism that you would never have discovered otherwise.

If it’s not something you own, play around with the buttons and read all the information on it before you get started.

The last thing you want to do is get injured and end up bedridden for months, so make sure you understand how to use any and all pieces of equipment.

Cardio exercise safety tip #4
Figure out your heart rate
There is such a thing as overexertion and you don’t want to go there. You might think that working really hard is great, but if you maintain your maximum heart rate for an extended period of time, your body will not be able to circulate oxygen throughout your body quickly enough and you may begin to feel like you’re not getting any air.

Some cardio machines offer the option of figuring out your heart rate for you, but they are guesstimating at best. I strongly recommend purchasing a heart rate monitor so that you always know how elevated your heart rate is.

Cardio exercise safety tip #5
Don’t eat right before
Eating a snack about 30 minutes before you begin a cardio program is fine, but eating a full meal beforehand is not recommended because most of your oxygen and blood stores will end up working on digesting the food you ate.

If you did eat a full meal and want to work out, I suggest you hold off for about 60 to 90 minutes, especially if the workout you plan on doing is intense.

Cardio exercise safety tip #6
Plan for hot weather
If you’re about to go outside in the middle of summer to get a sweaty workout in, you need to keep in mind that you need to give your body a couple of weeks to get used the blaring heat.

Do your best not to train between 10 a.m. and 4 p.m. during the summer, as the temperature is most elevated and the sun is strongest at these times.

Bring a big bottle of water with you and drink about eight ounces every 30 minutes or so. As well, if you’re in the midst of an intense activity like tennis, take a break every hour or so.

Cardio exercise safety first

If you plan on getting fit, then I congratulate you, but what’s more important than looking hot in a bikini is being able to put it on without help. So make sure that you follow these cardio exercise safety tips at all times and have an awesome workout!

Top 10 Butt Exercises

By Dana Laurier

Your butt is what everyone sees when you walk away. It’s the thing that makes your jeans look so great. So don’t you want to make sure that your butt looks its best all the time?

The best way to attain a beautiful butt is by eating right and exercising. So while you maintain your healthy diet, I’m going to tell you what butt exercises you should perform if you want a slim, round, sexy bottom.

Butt exercises #10
Plie squats
Stand with your feet more than shoulder-width apart, toes pointing slightly outward, and hold a weight with both arms between your legs. Stick your butt out behind you, inhale and bend your knees until your thighs are parallel to the ground, making sure that your knees don’t extend past your toes.

Exhale as you push through your heels to lift your body back up, squeezing your butt as you reach the top.

Sets: 3
Repetitions: 12

Butt exercises #9
Bench step ups
Stand in front of a bench or even a box that is about two feet high and, with your hands at your sides, step onto the bench with your entire foot and exhale as you press down on your heel to lift your body up slowly.

Inhale as you lower your leg back to the ground in a controlled movement. Complete your reps with one leg, then switch.

As you become more experienced and can easily find your balance, hold weights at your side while doing the exercise.

Sets: 3 (Completing both legs counts as one)
Repetitions: 12

Butt exercises #8
Cable kickbacks
Using ankle straps, hook one strap up to the bottom part of a cable machine. Stand facing the machine and, standing with your legs together, hold onto to the rail and lift your leg up into the air behind you, making sure to squeeze your butt at the top. Make sure that you do not use momentum with this exercise by creating fluid movement.

Exhale as you lower your leg slowly to the starting position.

Sets: 3 (Completing both legs counts as one)
Repetitions: 12

Butt exercises #7
Butt blasters
This machine will give you that bubble butt you’ve always wanted. Position yourself in the machine making sure that your hips are in line with your knees. Place one foot in the foot cart and slowly kick back until you reach the top. Come down slowly and repeat.

Sets: 3 (Completing both legs counts as one)
Repetitions: 12

Butt exercises #6
Glutes pushups
Lie on the ground facing up and bend your knees so that your heels are close to your butt. Slowly raise your legs into the air as high as you can go, squeezing your butt when you reach the top. Hold for a second then lower yourself back to the ground. Repeat.

As the exercise becomes easier, hold a weight over your stomach to increase the level of difficulty.

Sets: 3
Repetitions: 12

Butt exercises #5
Ball leg lifts
Lie on a Swiss ball, placing your hips and stomach on the ball. Lean forward on your hands and lift your legs into the air as high as you can, squeezing your butt when you reach the top. Slowly lower your legs until your ankles are in line with your hips. Repeat.

Set: 3
Repetitions: 20

Butt exercises #4
Walking lunges
Hold weights in your hands, stand with your legs hip-width apart and lunge forward with one leg until your thigh is parallel to the ground. Bring your back leg forward and lunge forward with it. Continue walking until you complete your set.

Sets: 4
Repetitions: 12 (Two steps counts as one rep)

Butt exercises #3
Sumo squats
Stand with your legs further than shoulder-width apart with your toes pointing outward. Hold your hands in front of you and squat down until your thighs are parallel to the ground. As you rise up to the starting position, kick one of your legs up into the air laterally.

Kneel down again and rise up, kicking the other leg into the air. As it becomes easier, hold a weight behind your back.

Sets: 3
Repetitions: 12

Butt exercises #2
Backstep lunges
Hold weights in your hands, stand with your legs hip-width apart and take a step back that’s far back enough that your front leg can bend at a 90º angle without your knee surpassing your toes. Return to the starting position. Complete the set with one leg before moving onto the other.

Sets: 4 (Completing both legs counts as one)
Repetitions: 10

Butt exercises #1
Stiff-legged deadlifts
Bend your knees and pick up a weighted barbell, holding it in front of your thighs. With a slight bend in your knee, keep your back straight and your abs tight, and bend forward at the hips until your torso is parallel to the floor. Then, press into your heels as you lift yourself back up to the start position, squeeze your butt and make sure your shoulders are back.

Sets: 3
Repetitions: 12

Best butt exercises ever

Remember that, as an exercise becomes easier, you must find new ways to keep challenging your body. Increase the weight, perform each rep more slowly, or change the order in which you complete the exercises.

Walking To Lose Weight

By Lori Ryan

Walking is a great exercise; your entire body is moving and it improves overall health, especially if your life is quite sedentary otherwise.

But is walking to lose weight enough? Can you lose weight and maintain cardio health via walking alone?

Well the answer isn’t yes or no, but rather depends on what kind of walking you do.

The human body

Doctors agree that a routine of any kind should be modified every now and then to consistently challenge your mind and body, and keep yourself alert at all times.

Well, the same applies to workouts of any kind. While walking 60 minutes every day for the rest of your days is a better option than not walking at all, you need to understand that the body adapts to any and all changes quite quickly. So walking to lose weight is a great start, but you will need to modify your stride as your level of fitness evolves.

In order to improve your health or lose weight, you need to keep challenging your body by altering the exercise you do. Now that’s not to insinuate that you need to start running marathons, but you will have to change your routine every now and then.

Make small workout changes

Without sacrificing your morale or altering your routine to the point where you feel discouraged or intimidated by what’s ahead of you, these small changes will help you kick start your calorie-burning when you walk.

Walking to lose weight tip #1
Change your stride
While taking a stroll every now and then is great, you need to start paying attention to your stride when you walk. Do you take long strides or shorter ones?

If you tend to take long strides, start taking shorter ones instead and vice versa. You will call different muscles into play by doing so and increase the amount of calories burned.

Walking to lose weight tip #2
Move your arms
If you tend to keep your arms by your sides, call your upper body into play from now on by swinging your arms back and forth purposely. This will improve your coordination skills.

As well, your entire body will be getting a workout, as swinging your arms will, in turn, cause your back, shoulders and chest to move.

Walking to lose weight tip #3
Tighten your mid-section
During every few minutes of walking, tighten your abs and keep them contracted while you continue walking (do not forget to breathe). This will increase your heart rate.

If you spend an hour walking, try tightening your abs for about 30 seconds every three minutes. You may not develop a six-pack overnight, but you will be strengthening your core muscles.

Walking to lose weight tip #4
Change your pace periodically
If you maintain the same leisurely pace when you walk, it’s time to switch things up a bit by altering your tempo.

Walk at your same leisurely pace for a couple of minutes and then spend one minute walking at a more rapid pace to the point where you raise your heart rate significantly (speed walking, if you will).

Doing this will not only increase the amount of calories burned, it will also improve your heart.

Walk better and burn calories

You don’t need to make drastic changes to your walking ritual in order to make cardiovascular improvements. Small changes such as the ones mentioned above are all you need to do to see changes in your overall health.

Top 10 Triceps Exercises

By Dana Laurier

If you enjoy being able to extend your arm or bring it down towards your body, then you should thank your triceps muscles for that. Of course, you probably care more about making your triceps more prominent, and that’s a good thing too.

To develop and define your triceps, you should work them out at least once a week and ensure that you complete each repetition correctly and without using momentum. Each exercise should have three sets and your muscle should be exhausted by the last repetition amid every set.

Here, now, are the top 10 triceps exercises you may want to start using in your workouts.

Triceps exercises #10
Straight Bar Triceps Pushdowns
Place a straight bar on the upper part of a cable machine. Stand with your legs shoulder width apart, knees bent. Hold the bar on either end, with palms facing down and start with the bar close to your chest. Keeping your elbows as close to your sides as possible, pull the bar down toward your thighs, hold for a second and slowly use your triceps to bring the bar back up towards your chest.

Variation: Place your hands on the bar with palms facing up.

Triceps exercises #9
Rope Pushdowns
Place a rope on the upper part of a cable machine. With palms facing each other, grab each side of the rope and stand with your legs a little closer than shoulder width apart. Leaning forward slightly but ensuring that your back is straight and your abs are tight, start with the rope at chest level and lower the cable until your arms are straight, making sure that you keep your elbows close to your body at all times.

Variation: Hold the rope with one hand and do each arm individually.

Triceps exercises #8
Standing Triceps Extensions
Stand erect with your feet shoulder-width apart (if you’re not familiar with this exercise or have back problems, sit on a chair). Hold a dumbbell in one hand and extend your arm overhead. Place your other hand against the triceps you will be working and ensure that you keep your arm straight, moving only at the elbow (your forearm). Slowly lower the dumbbell until your arm is at a 90° angle, pause for a second, then slowly lift the weight back up to the starting position.

Variation: Use a heavier weight and perform the exercise using both hands.

Triceps exercises #7
Low Cable Single Arm Extensions
Attach a closed cable handle to the lower part of the cable machine. Grab the handle, face the opposite direction of the machine, hold the cable overhead behind you, elbow bent at a 90° angle. Keep your back straight, your abs tight and your elbow close to your head throughout the exercise. Extend your arm straight up overhead, hold for a second and slowly bring your arm back down to the starting position.

Variation: Place a rope onto the cable and use both hands to lift.

Triceps exercises #6
Lying Barbell Triceps Extensions
Lie on a bench with your knees bent and feet on the bench (try to keep your lower back pressed into the bench at all times). Hold a barbell overhead, arms extended over your chest, with hands shoulder width apart. Keeping your elbows in position, slowly lower the barbell toward your forehead without touching, hold for a second and press the weight back up until you’re in your starting position.

Variation: Perform the exercise on a decline bench.

Triceps exercises #5
Bench dips
Sit on the side of a flat bench, and place your hands should width apart, palms facing down. Lift your butt off the bench and place your feet as far in front in you as possible so that your shoulders are only three or four inches away from your hands. Don’t lockout your elbows and keep them close to your body. Slowly lower your body toward the ground. Once you’re down as far as you can go, lift your body back to the starting position.

Variation: When this becomes too easy for you, place your legs on another bench.

Triceps exercises #4
Lying Dumbbell Extensions
Sit on a bench and place your legs on the ground. Hold the dumbbells in your hand at the uppermost part of your thighs (it’s best to have someone hand them to you when you’re in position). Lift the weights toward your chest and lie down, keeping your back and abs tight at all times. Lift the weights so that they’re above your head and your palms are facing each other. Lower the dumbbells until they’re close to your face and don’t shift your elbows, then lower your upper arms until the dumbbells are behind your head. Slowly lift the weights back up to the starting position.

Variation: Do this exercise one arm at a time to ensure proper form.

Triceps exercises #3
Triceps Kickback With Dumbbells
Using a flat bench, place your knee and hand on the bench (from the same side of your body) and bend at the hip, ensuring that your back is flat. In the other hand, hold the dumbbell with elbow bent at a 90° angle and kept close to your body. Slowly extend your elbow back until your arm is straight, pause for a second, then lower the weight back to the stating position.

Variation: Instead of using a bench, bend over, keeping your knees soft and your back flat, and perform the exercise.

Triceps exercises #2
Hands Close Pushups
Place yourself in a pushup position, but place your hands closer together. As your body nears the ground, make sure that your elbows remain close to your body, otherwise you’ll end up working your chest. Once you’re near the ground, lift yourself back up to the starting position.

Variation: Place your feet on a Swiss ball and perform the pushups.

Triceps exercises #1
Dips
Find a dip machine and get yourself on it, facing the machine. Grasp each handle on either side and raise your body by straightening out your elbows and slowly lower yourself so that your elbows are at a 90° angle, hold for a second, then raise your body to the starting position.

Variation: When this gets too easy, place a dumbbell between your feet and perform the exercise.

Develop sexy triceps

Most men agree that seeing a woman with well-defined arms is quite sexy, and it’s even sexier watching that woman lift her own body weight via pushups and dips, so get to work and build your strength and your sexy body.