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My goal 2014
Heidi's Exercises ~ Heidi's Diet

"When in doubt, just get really, really strong. It tends to cure most problems in training - and life."
Jim Wendler

About Exercise and Body Building: Historically interested in exercise, fitness, and nutrition, I have cooked with whole grains and fresh vegetables since the 60's. At 73, I have become a fitness addict thanks to many sources and people, including my SRC friend, Mary Castro Myers, my NAC trainers, Anna, and Heidi, and Jon (pdf in h), See also online trainers, such as Michelle Trapp and Greg Brooks, plus some celebrities, like Jillian Michaels and one of favorites, 77-year old Ernestine Shepherd. See [Lee's Diet] [Lee's Statistics] [Lee's Health Diet and NAC Schedule] and NAC (outside link opens in separate window). Plus see Exercise Log and Diet Log plus calendar and notebook, and [Lee's Goal] (includes photos/NA online). [Coursera Nutrition]. See [List of Demos], [List of Work Outs], and current [Work Out].

Table of Contents

Exercise and Body Building What Is the Difference between Abduction OUT and Adduction IN?

[Sodium/Fat Chart] [Machines] [Vegetarian] [Vegan] [Vitamix] [Healthy] [Healthy Bones] [Yoga] [Exercise/Body Building] [Lee's Recipes]

Turning Out or In: Abduction Versus Adduction. In physiology, abduction and adduction are opposites. Abduction carries the object away from the body, like raising an arm from your side. Adduction moves the body part closer. Adduction works your inner thigh muscles and Abduction works your outer thigh muscles

The Effectiveness of a Hip Abduction and Adduction Exercise Machine

Machines Explained

The adduction and abduction machines look very similar on first glance. With both machines, you seat yourself and put your legs next to padded levers. For the hip adduction machine, you press against them as you squeeze your legs together. The opposite happens with the abduction machine, where your legs are on the inside of the pads and you press against them as you move your legs away from each other.

Muscles Worked

The adductor machine primarily targets your three adductor muscles: the adductor brevis, longus and magnus. It also activates your gracilis in your inner thighs and your pectineus or hip flexors. Critics argue that it is less effective than other adduction exercises, because the glute muscles have a harder time activating while you are in the seated position. The abductor machine targets the muscles that are used for hip abduction, namely your tensor fasciae latae and your three glute muscles: the gluteus medius, minimus and maximus. Skeptics note that while the machine does strengthen these muscles, it also tightens the iliotiibial band, connective tissue that helps your hips with abduction. The risk with this, however, is that a tight IT band can throw your knee out of place.

Spot Reduction Myth

The adduction and abduction machines are often mistakenly used in hopes of slimming down thighs. This can't be done with a strength-training machine, especially one for which you have to sit down and isolate just a few muscles. Since muscle and fat are two different types of tissue, strengthening your muscles will not reduce the fat that covers it. Even if you do burn calories while performing the exercise, you cannot spot reduce or target specific areas for fat loss.

Alternative Exercises

Squats and lunges are effective alternatives to the abduction and adduction machine exercises. According to ExRx.net, not only will these exercises activate your adductor magnus, but because they are compound exercises, they will also target a larger group of muscles, including your glutes, hamstrings, quadriceps, and erector spinae in your lower back. The side lunge is also particularly effective exercise for targeting your abductors. These exercises are also superior to the abduction and adduction machines, because they actually mimic movements you make in real life.

Source: "The Effectiveness of a Hip Abduction and Adduction Exercise Machine" from AZ Central by Kevin Charles
online at http://healthyliving.azcentral.com/effectiveness-hip-abduction-adduction-exercise-machine-20730.html accessed September 4, 2014

Exercise and Body Building What Is Exercise?

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Exercise can be divided into three basic types:

* Note: According to Tony Horton, normal resting heart rate should be between 60-80 bpm, For a woman of 73, maximum should be 147.

Source: Web MD "Exercise Tips for Those With High Blood Pressure"
at http://www.webmd.com/hypertension-high-blood-pressure/safe-exercise-tips accessed 12/14/13

Exercise and Body Building Resources for Health, Exercise and Body Building

[Sodium/Fat Chart] [Low Sodium Recipes] [Vegetarian] [Vegan] [Vitamix] [Healthy] [Healthy Bones] [Exercise/Body Building] [Lee's Recipes]

Exercise and Body Building Books and DVDs about Exercise and Body Building

[DVDs] [Sodium/Fat Chart] [Low Sodium Recipes] [Vegetarian] [Vegan] [Vitamix] [Healthy] [Bones] [Exercise/Body Building] [Lee's Recipes]

Lee's Fitness books [Library Books]

  1. New Abs Diet by David Zinczenko Related materials are The Abs Diet for Women Workout DVD and New Abs Diet for Women. See more about New Abs series.
  2. The Best Life Diet by Bob Greene, exercise physiologist and certified personal trainer Bob Greene, who worked with Oprah Winfrey; recommended by WebMD, see article (outside link)
  3. Body Express Makeover by Michael George
  4. 2-Week Total Body Turnaround: The 14-Day Plan That Jumpstarts Weight Loss, Maximizes Fat Burn, and Makes Over Your Fitness Mindset Forever by Chris Freytag 2010
  5. CRUNCH: A Complete Guide to Health and Fitness by Liz Neporent Based on the belief that being healthy involves understanding your own body first--your capacity for aerobic exercise, as well as your genetic makeup, muscle-to-fat ratio, flexibility, posture, and overall strength--the book begins with charts and tests to help you customize an exercise program that will meet the goals you've set. Goals that are realistic for your body, not some super-deluxe supermodel's. Once you know what you want to achieve, Crunch tells you how to achieve it. From aerobic exercise to strength training, nutrition to posture, Crunch gives you the latest information. And over 150 photos of easy-to-follow, proven exercises help you mix and match moves that will have you firming up, slimming down, getting strong, and--most importantly--having fun working out!
  6. Strong Women Stay Young by Miriam Nelson and Sarah Wernick Ph.D. 2000
  7. Strong Women Stay Slim by Miriam Nelson and Sarah Wernick Ph.D. 1999
  8. The Step Diet: Count Steps, Not Calories to Lose Weight and Keep It off Forever by James O. Hill Ph.D., John C. Peters Ph.D., Bonnie T. Jortberg M.S. R.D. and Pamela M. Peeke M.D. 2004
  9. The Last Five Pounds: How To Lose Them And Leave Them Forever by Jamie Pope, registered dietitian who teaches nutrition at Vanderbilt University School of Nursing. 1995. This book by coauthor of The T-Factor Fat Gram Counter presents realistic, practical weight management techniques - a plan for developing a new lifestyle that lasts a lifetime. Fitness, taking care of one's body, should be the ultimate goal of a health regime. Losing those last five pounds will result inevitably. Pope advocates a sensible balance of exercise, low-fat foods, and emotional health to permanently remove excess weight. She provides concise guidelines for menu planning, shopping, cooking, portion control, eating patterns, and exercise. The book offers sample menus, 50 pages of recipes, and a "Fat Master Food Guide" that categorizes over 1600 foods by their level of fat content. Jamie is that author of Coursera 7-week course Nutrition, Health, and Lifestyle: Issues and Insights begins January 2014
  10. Eat More, Weigh Less by Dean Ornish
  11. Dr. Dean Ornish's Program for Reversing Heart Disease by Dean Ornish (See [Ornish Spectrum]
  12. Change One: The Breakthrough 12-Week Eating Plan: Lose Weight Simply, Safely, and Forever by John Hastings, Reader's Digest Editors, Peter Jaret, Peter Jaret (With), Mindy Hermann See more about Change One
  13. Weight Training For Dummies (Paperback) by Liz Neporent 2006; purchased for 50 cents at Middletown Library book store 12/30/13
  14. The Parisian Diet by Dr. Jean-Michel Cohen, purchased for $1.00 at Middletown Library book store 6/24/14
  15. The South Beach Diet by Arthur Agatston, purchased for $1.00 at Middletown Library book store 6/24/14
  16. Mario Lopez's Knockout Fitness by Mario Lopez, purchased for $2.99 at OSJL 8/30/14. Beautiful color photographs, practical illustrated exercise programs, good nutrition information and dietary suggestions; variety of different activities, including yoga, dancing, and boxing. Program is broken down in three phases, each section is clearly outlined: workout, exercise technique plus images and daily menu. Note that exercises do not mention body part. See Mario Lopez Sample Workouts and Recipes

Note: What is the difference between the Parisian Diet ?
The Parisian Diet is based on restricting calories and when I say restricting, I mean restricting. When I counted my Bistro calories allowed, it amounted to just 800 calories and I was advised to take a multivitamin as I wouldn't be getting the nutrients I needed on calories alone. I'm sorry, but that's unhealthy.
The South Beach Diet, however, is pretty soundly based on good nutrition and uses the Glycaemic Index - or foods with a low glycaemic index in order to induce weight loss. You won't be eating many carbohydrates initially, in order to have the body go into a fat burning 'ketosis' stage, but the diet will gradually reintroduce healthy carbs which won't spike your blood sugar.

Source: http://dietprograms.knoji.com/questions/how-does-the-parisian-diet-compare-to-the-south-beach-diet/

Fitness books found at public libraries [Lee's Books] [DVDs] [Exercise/Body Building] [Lee's Recipes]

  1. Tank top arms, bikini belly, boy shorts bottom: tighten and tone your body with as little as 10 minutes a day by Minna Lessig available at Middletown Library and at Watertown Public Library.
    A 30-day program, laid out well which offers solid strength training programs that will appeal to a variety of exercisers, whether you're just getting started or are looking for something to perk up your current routine. Beginners will find information for getting started and moves suitable for novices, while advanced exercisers will find a variety of new and challenging exercises to try. The 4-week programs offered are easy to understand and offer many options for workouts that allow progression over the course of the program. There is a matching video which I could not find in any libraries. See more about Tank top arms, bikini belly, boy shorts bottom at About.com.
  2. The new rules of lifting for women: lift like a man, look like a goddess by Lou Schuler; mixed reviews at Amazon; available at Bristol Library.
  3. The Women's Health Big Book of Exercises: Four Weeks to a Leaner, Sexier, Healthier YOU! by Adam Campbell is the essential workout guide; it is the most comprehensive collection of exercises. a makeover manual which is a body-shaping power tool for both beginners and longtime fitness buffs. 480-pages, 619 Exercises, hundreds of useful tips, the latest findings in exercise science, and cutting-edge workouts from the world''s top trainers.
    available at Watertown Library 613.71 CAM 2010 and Middletown Library 613.7 CAM PB.
  4. Abs Revealed: exercises and programs for six-pack success by Jonathan Ross; REVIEW Chiseled abs, a defined midsection, and a powerful core require more than sit-ups, crunches, and the latest miracle diet. To achieve true six-pack success, you're going to need a plan - one based on the most effective exercises and sound programming. In Abs Revealed, award-winning personal trainer Jonathan Ross provides a complete program for strengthening, sculpting, and maintaining your midsection. More than a collection of exercises, Abs Revealed shows you how to fire your ab muscles regardless of your current fitness level, identify your goals, and develop a personalized workout program to fit your schedule with progressions built in for quick and clear results. This results-oriented, step-by-step guide also includes more than 60 core exercises, ready-to-use workout plans, and advice on integrating abdominal development into cardio and strength routines. Moreover, you'll discover str It is available by request from the Smithfield Library. See Abs Revealed 613.7 ROS OVERSIZE
  5. Making the Cut: The 30-Day Diet and Fitness Plan for the Strongest, Sexiest You by Jillian Michael; REVIEW "Michaels, who gained recognition as a trainer on NBC's The Biggest Loser, pushes to get you in "the best shape of your life." Assuming you are already in fairly decent shape, if you have 20 or less pounds to shed and are willing to make the commitment, Michaels promises to have readers "feeling comfortable running in a bikini." Determining body fat percentage and taking a "fit test" is par for the course in this sort of book. What separates Michaels' program is that she bases the diet on whether a person is a "slow oxidizer, balanced oxidizer, or fast oxidizer." The idea is that slow oxidizers require more carbs, while fast oxidizers need higher percentages of protein. Michaels provides three different sets of menus and recipes (she claims that there is sound science behind this, but don't expect to see helpful footnotes quoting clinical studies). The majority of the book is list-like and not invigorating to read. A glut of trainer-driven fitness books seem to be hitting stands lately; this one only stands out if you accept her notion of oxidizing." This book is, in Lee's opinion, more geared to very fit young people who would like to compete in body building contests. It is available at Middletown Library 613.25 MIC.
    Recipes include Arizona Turkey with Chipotle Sauce on Pg. 98 or online at FoodNetwork.
    See nutritional information for some recipes
    For more about this book, see Amazon.com's description and customer reviews.
  6. Slim for Life: My Insider Secrets to Simple, Fast, and Lasting Weight Loss by Jillian Michael 2013; I borrowed this book in November 2013 from Newport Library RM222.2.M4834. So far I am not impressed. Jillian repeats much of the material in Making the Cut, but she leaves out the useful charts. This book is also on cd at the Belmont Library and I will try listening to it to see if I learn anything.
  7. Bring it!: the revolutionary fitness plan for all levels that burns fat, builds muscle, and shreds inches by Tony Horton 2011 In December 2013, borrowed Tony's book from Middletown Library 613.7 HOR. In my opinion, Tony Horton gives very readable and clear instructions on why and how to excercise. See TOC (opens separate window so view and close) See [About Tony Horton]
    Tony's DVD Tony Horton's 10 minute trainer [videorecording]: includes 3 workouts can be requested from the Ocean State Library system.
    View Bring it! [PDF] downloaded from http://f3.tiera.ru/1/genesis/570-574/571000/16759982ae673f6f3bf98fde2208371c
    Tony Horton, creator of P90X is from Westerly, Rhode Island. See VIDEO Tony Horton in Rhode Island. and Review P90X by WebMed. (outside link) P90X3 is coming out in December 2013. Research is needed on the P90X3 phases, the P90X3 workout names, and key differences between P90X3 vs. P90X vs. P90X2.
  8. 50 Ways to Build Muscle Fast: The Ultimate Guide to Building Bigger Muscles by Dave Tuttle Belmont Public Library 646.75 TUT
    Dave Tuttle teaches the latest proven strategies and secrets to building a superior physique. He answers the most common questions about bodybuilding. His recommendations build upon one another, creating mental and physical synergies that will allow you to achieve the greatest improvements in your physique. When all of your energies are focused in the same direction, you will can enjoy more strength, more lean muscle, and more effective workouts. See Table of Contents
  9. Anatomy for Strength and Fitness Training by Mark Vella provides magnificent visual insight into what happens to your muscles when you exercise. You'll be able to isolate specific muscle groups and design the most targeted program possible.URL
  10. The New Rules of Lifting for Women: Lift Like a Man, Look Like a Goddess by Lou Schuler, Cassandra Forsythe M.S., and Alwyn Cosgrove URL
  11. BOOK by author URL

Exercise and Body Building DVD's [Lib DVDs] [Books] [Exercise and Body Building] [Health] [Lee's Recipes]

[Books] [VIDEOS] [Diet] [Vegetarian] [Vitamix] [Healthy] [Healthy Bones] [Exercise/Body Building] [Lee's Recipes]

Lee's Fitness DVD's include:

  1. Get Moving by Chris Freytag A low-impact program which includes cardio, upper-body toning, lower-body strengthening, core building, and yoga to mix and match for a shorter workout or to do all on one day. EQUIPMENT: mat, chair, 3-5 lb weights (Prevention Fitness Systems - 2006) btw Chris Freytag is a very versatile trainer; she uses playground equipment for a pullup bar, Check out Chris Freytag's YouTube Vids
  2. ABS Advantage: four 12-minute routines to flatten your belly by Chris Freytag, tummy-tightening, belly-flattening workout that will target your abs and other torso muscles, using pilates, core training, classic abs, and a ball workout. Note Special bonus tips on smart ways to live well: Quick tips for a flatter-looking belly -- Yoga moves to beat stress (Prevention Fitness Systems - 2006)
  3. Drop It In 30 by Chris Freytag (Prevention Fitness Systems - 2006) a high-intensity, dance-oriented workout designed to blast fat and boosting metabolism. By focusing not just on melting away the pounds but improving cardiovascular fitness as well, Freytag covers the two most common areas of concern for those looking to whip their bodies into shape. An additional diet plan shows viewers how the right workout combined with the right foods can prevent the fat from returning once they have reached their desired weight.
  4. Slim, Strong & Firm by Lara Hudson Unique routine, designed to strengthen, tone and stretch every muscle in your body. The Pilates Core routine works the muscles in your abs and back while sculpting your hips, shoulders and legs. The Ballet Core workout elongates and firms your entire body so you'll stand taller and look slimmer. To achieve maximum results with these exercises, you can use the included resistance band, your own body weight, or hand weights for added intensity. Includes "Smart Ways To Live Well" bonus segments. (Prevention Fitness Systems - 2007)
  5. Perfect Body Workout with Amy Dixon This workout provides strength training segments based on sports inspired moves to tone and tighten the entire body. Bonus segment: Yoga athletic stretch. EQUIPMENT:5-pound hand weights, floor mat, towel, and remote control. (Women's Health 2007)
  6. Total Workout in Ten! with Amy Dixon Contains four 10-minute routines that focus on cardio blasts to burn fat, upper-body training to tone arms, lower-body training to slim bum and legs, flexibility and balance moves to firm abs. (Women's Health 2007)
  7. Train for Your Body Type with Jessica Smith Whether you want to whittle your waist, build your upper or lower body, balance proportions, or just get stronger and more toned all over, this plan will help you get your best body ever. Bonus segments: the ultimate eat-for-energy plan; salads that slim you down and fill you up. 3 pre-programmed workouts allow you to select the day and go, plus you can also create you own, fully customized routines by mixing and match any of the above individual segments. The cardio is very challenging: although it is short, it is high-intensity, high-impact. It is presented in four rounds, which each round consisting of three 30-second intense intervals and then a single 30-second recovery interval. Brief jogs are used to facilitate the quick transitions between intervals, and each round is performed twice total. Instructor Jessica Smith works out with two background exercisers who show easier and more difficult modifications for most of the moves. EQUIPMENT: mat and 2-5 lb weights (Women's Health 2006)

JILLIAN MICHAELS DVD's [Previous] [Jillian Michaels] [Exercise and Body Building]

  1. 30 day shred DVD by Jillian Michaels TV's toughest trainer, Jillian is committed to getting big results. Jillian will guide you through her exclusive 3-2-1 Interval System that combines strength, cardio and abs to blast through calories for a dramatic shred. Includes three complete 20-minute workouts which progress by level of intensity. (Lions Gate Entertainment, c2007)
    Contents: 2-minute warm-up; 3 minutes of strength; 2 minutes of cardio; 1 minute of abs; 2-minute cool down.
  2. Ripped in 30 DVD by Jillian Michaels 2011 Comprehensive 30-day diet and exercise plan designed to get you in the best shape of your life! Ripped in 30 is comprised of four 24-minute workouts based on Jillian's best-selling body shredding 3-2-1 interval system: 3 minutes of strength, 2 minutes of cardio and 1 minute of abs. Each incredible routine has fresh, fun new moves that progress in difficulty over a four-week period (a new workout each week). Start with workout level 1 and advance to workout level 4. Jillian also shows modified moves for both beginners and advanced athletes in each workout. See Jillian's Ripped in 30 Meal Plan (local pdf file opens separate window so view and close) and Routine for Ripped in 30 DVD (opens separate window so view and close).
  3. Hard Body DVD by Jillian Michaels 2013 comprised of two 45-minute body-blasting workouts that progress in difficulty. These quick paced routines have fun, fresh new moves to deliver an incredible workout and turn your body into a lean and sexy high performance machine. Jillian also shows modifications for both beginners and advanced athletes in each workout, See Jillian's Hard Body.

  4. Xtreme Timesaver training: Minimum Time Maximum Results DVD by Jackie Warner (Personal training with Jackie) TV star and owner of Beverly Hills gym, Sky Sport & Spa, known for sculpting Hollywood's best bodies provides highly-effective, complete head-to-toe circuit workout that's just 30 minutes. By using compound moves to train multiple muscle groups at one time, Jackie has cut workout time in half. Besides toning your entire body more quickly, engaging more muscles means you are automatically torching extra calories with every minute. Plus, these compound moves drive your body straight into the cardio zone - giving you both strength training AND cardio at once. It's like two workouts in one. Contents: 32-minute Good form is crucial to the effectiveness of this workout. Each exercise works multiple muscle groups, so for the short amount of time, Jackie gets a lot done. See Breakdown of the Multi-Joint Circuits (Anchor Bay Entertainment, c2010)
  5. Element: Hatha & Flow Yoga For Beginners DVD by Yogi Tamal Dodge 2011 EXCELLENT The routines Tamal uses are geared for beginners for sure, but could be used as a nice, contemplative alternative for more seasoned yoga students as well. Tamal's calm demeanor and conscious approach enhance the flow of asanas that are both easy to grasp and also challenge you to listen to your body to find your own place to deepen each pose. Yoga beginners are sometimes confused by the names of poses and find certain DVDs hard to follow. Not so with Tamal's instruction. Every movement and pose is very clear and easy to follow. See Yoga
  6. Winsor Pilates: Super Sculpting & Body Slimming Maximum Burn Advanced Series DVD by Mari Winsor 2003
  7. Winsor Pilates: Super Sculpting/20 Minute Workout Maximum Burn 20 Minute Series DVD by Mari Winsor 2003
  8. Winsor Pilates: Sculpt Your Body Slim Maximum Burn Basicsmand Fat Burning DVD by Mari Winsor 2006
  9. Billy Blanks: This Is Tae Bo DVD by Billy Blanks 2010 Best overall body workout combines cardio, sculpting and ab training for maximum fat burning. Shed pounds, lose inches and shape your body; change the way you think about fitness forever. DVD includes an intense 1 hour workout plus a basics tutorial where Billy will teaches proper form on Tae Bo basic moves. Mixed reviews: e.g. "Billy rambles too much about himself". Lee likes this DVD. NOTE: 1-hour Tae Bo burns 500 to 800 calories, compared to 300 - 400 calories burned with a more conventional aerobics workout. With a healthy diet, the burned calories should translate into primarily fat loss. As an aerobic and cardio workout, Tae Bo helps practitioners work out more sweat and lose weight at a faster pace when working out constantly during a week. See Tae Bo WikiPedia (outside link opens separate window) and Billy Blanks Official Website (outside link opens separate window).
  10. Dance Off the Inches - 15 Minute Express DVD by Lydia Haskell 2006 mixed reviews
  11. The Firm Body Sculpting System 2: Firm Abs DVD by Nancy Tucker 2004 Lots of variety in 3 progressively-more-intense ab programs (both classic Firm and Pilates-inspired). Recommended equipment: Fanny Lifter to increase the range of motion and the Sculpting Stick to add intensity. Mixed reviews.
  12. The Firm: Upper Body Sculpt DVD by Janet Brooks 2003 Firm instructor Janet Brooks leads viewers through a timesaving blend of yoga, Pilates, and Firm exercises specially designed to sculpt and shape the muscles of the upper body while fitting into even the busiest of schedules. NOTE: Equipment needed 37 minutes
  13. The Firm: Body Sculpting System 2 - Maximum Cardio Burn Plus Abs DVD by Allie Del Rio 2003 combines kickboxing, dance, step aerobics, and a short abdominal workout in hopes of encouraging the body to burn its maximum amount of fat. NOTE: Equipment recommended: Sculpting Stick and Fanny Lifter (a small square stepper); 93 minutes. See Preview and Suggested 4-week Routine Firm Systm 2 DVD's

Lee's recommended Fitness DVD's available from library [Lee's Exercise and Fitness DVD's] [Lee's Exercise and Fitness Books]

  1. Power circuit training DVD by Jackie Warner (Personal training with Jackie) TV star, Jackie Warner, owner of Beverly Hills gym, Sky Sport & Spa, known for sculpting Hollywood's best bodies. Contents: 15-minute total body circuit, 40-minute total body circuit, 15-minute abs only circuit, 15-minute upper body circuit -- 15-minute Lower body circuit. (Anchor Bay Entertainment, c2009)
  2. The complete book of abs for women : the definitive guide for women who want to get into the ultimate shape / Kurt Brungardt.
  3. The abs diet for women workout with Jessica Smith Based on the program developed by David Zinczenko; Recommended equipment: 3lb-5lb hand weights and mat. Designed to maximize fat burning while minimizing workout times, and focuses on strength training to build lean muscle, cardio to burn fat and ab exercises that hit all five regions of the abdominal muscles; Special features: "The abs diet" eating plan; 30-day trial to absdietonline.com.
  4. Build up your muscles: four weight bearing exercise workouts for every body by Gin Miller HOLLISTON/Adult DVD 613.71 Build
  5. Jillian Michael's Extreme Shed and Shred DVD consists of two 45-minute workouts; includes a 30 day menu plan online.
  6. Focus T25. Core speed [videorecording] / Beachbody by Shaun T. RI libraries https://catalog.oslri.net/record=b2325558~S1 requested 6/29/14 (21 on list!)
    See Shaun's T25 Nutritional Guide PDF downloaded 6/29/14; includes oatmeal with blueberries and almond butter, plus some quinoa recipes.
    See also Shaun's Fast Belly Blast (outside link), circuit-style, no-equipment exercises, 2:38 min sample; see script Shaun T's Fast Belly Blast

Exercise and Body Building Jillian Michaels [Personal Trainers]

[Health] [Grains] [Fruit] [Salads] [Vegetarian] [Vegan] [Tony Horton] [PT] [Exercise / Body Building] [Lee's Recipes]

Jillian Michaels is among my favorite celebrity trainers. I own 3 of her dvd's: 30 Day Shred, Hard Body, and Ripped in 30; see [Lee's DVD's by Jillian Michaels] Jillian is a very vivacious exercise trainer who explains all the moves. I have read, but do not own any of Jillian's books. She is a proponent of a metabolic diet. Jillian also has a website of which I am a member. There is an option to belong to a group $$.

Ripped in 30 DVD
See Routine for Ripped in 30 DVD which is helpful before viewing. View Jillian's Ripped in 30 Meal Plan (local pdf file opens separate window)

Hard Body DVD
See Hard Body DVD consists of two workouts: Level 1 and Level 2. Each is about 45 minutes and is made up of the circuit-training style that Jillian is known for that pits strength and cardio back-to-back for maximum calorie burn and effectiveness. See Jillian's Hard Body. (local html file opens separate window).

30-Day Shred DVD
In her 30-Day Shred DVD, Jillian guides you through her exclusive 3-2-1 Interval System that combines strength, cardio and abs to blast through calories for a dramatic shred. Includes three complete 20-minute workouts which progress by level of intensity. (Lions Gate Entertainment, c2007) Contents: 2-minute warm-up; 3 minutes of strength; 2 minutes of cardio; 1 minute of abs; 2-minute cool down. See Jillian Michaels Routine Body Shred

The 30-Day Shred vid starts with a Warm Up consisting of Arm Crosses and Wind Mills, goes on to Jumping Jacks See a good demo Low Impact Jumping Jacks from KickstandFitness.
See also Kickstand Easy Healthy Recipes

Very short vids - see Jillian Michaels vids from The Routine taken from Jillian's website
Russian Twist with Jillian MichaelRussian Twist: Using the abdominals and lower back for support, this exercise focuses on the rotational motion through the obliques. If you want to make this exercise a bit more challenging, lift your feet up off of the ground and you will also more heavily engage the hip flexors and quads, as they are called on to help you keep your balance. This is a full-on abdominal routine that works the rectus abdominis, internal and external obliques, and transverse abs. Jillian Michaels has an excellent 90 second vid demo of the Russian Twist. Click on image right. (outside link)

Jillian Michaels advises eating a healthy snack 45 minutes to an hour before training. Aim for something with carbohydrates and protein like a whey shake, low-fat yogurt with berries, or a banana or apple with natural almond butter.

Jillian's Explanation of her DVD's

No More Trouble Zones DVD is a kick-ass circuit-training workout that can be done on strength training days, Killer Buns & Thighs targets your lower body and can also be used on strength-training days, and Banish Fat, Boost Metabolism can be done on any cardio day. If you're short on time, Ripped in 30, which is a follow-up to the popular 30-Day Shred DVD, is a circuit-training workout that's compressed into about 20 minutes, but has different levels of difficulty, so you can progress. her latest follow-up to 30-Day Shred is Extreme Shed & Shred and it is comprised of two 45-minute workouts that will whip your body into shape. Jillian's DVD, Kickbox FastFix also consists of three 20-minute kickboxing routines, focusing on different parts of the body, while Hard Body has two results-driven, 45-minute total-body workouts that aren't for the faint of heart. In Yoga Meltdown, Jillian use hard-core yoga power moves in a heart-pumping circuit training fashion so you'll get a workout that shreds you fast! her newest DVD, One Week Shred, is designed to get you in shape for a special event in one week. It's a comprehensive diet and exercise plan to shed those last few pounds!

In addition to variety, Jillian's DVDs will also provide a different type of motivation, because Jillian will actually be personally pushing you in your home through your TV screen! So it's up to you on what gets you moving the most.

See Chest Exercises from Jillian Michaels and Sample of Jillian's Recipes from Jillian's newsletters and her cookook, The Master Your Metabolism Cookbook.

Jillian Michaels' articles for Everyday Health

  1. Life and Fitness Coach Jillian Michaels
  2. Jillian Michaels' 3 Tips for Getting Better Results at the Gym
  3. Jillian Michaels: Get the Most Out of Your Cardio Workout
  4. Jillian Michaels' Guide to Stretching
  5. Jillian Michaels' Workout Dos and Don'ts
  6. How to Calculate Your Heart Rate
  7. Jillian Michaels: Switch Up Your Workout
  8. Why You Need to Change Your Workout
  9. Jillian Michaels' Functional Training Workout
  10. Chest Exercises Modified Push-up, Dumbbell Chest Press and Dumbbell Chest Fly; includes vid; from Jillian Michaels "Perk Up Your Pecs"
  11. Jillian Michaels: How to Change Up Your Reps
  12. Jillian Michaels: Stare Down Menopause
  13. Ask Jillian: How Can I Maintain My Weight Through Menopause?
  14. Ask Jillian: How Long to Wait to Work Out After a Muscle Strain?
  15. Ask Jillian: How Can I Stay Motivated to Exercise?
  16. Strike a Healthy Balance in 2014

Tony Gonzalez

[Health] [PT] [ABS] [Crunch] [Plank] [Grains] [Fruit] [Salads] [Vegetarian] [Vegan] [Exercise / Body Building] [Jillian] [Lee's Recipes]

His first step might be a little slower now, and his 40-inch vertical may have lost some air, but Tony Gonzalez, 37, still beats his man. Last season he caught 93 passes for 930 yards, earning his 13th trip to the Pro Bowl. In part, his success is due to his football savvy. "I'm smarter now with finding angles and using techniques to create separation, so I can go out on the field and exert a lot less energy and earn the same results," he says. It's also because he's fit enough to go hard every down. "In the NFL, you earn or lose respect on every play: I've seen players go from dominating to dominated in a heartbeat." He's also extremely durable: Gonzalez has missed only two games ever-that's from Pop Warner to the pros. Here's how he trains to outblast-and outlast-his opponents.

Ignite Your Warmup
Gonzalez is fanatical about warming up for 20 minutes before his workouts and practices (and cooling down for 20 minutes afterward). It starts with jumping rope. In the off-season, he does 7 sets of 100 jumps with 30 seconds of rest in between. During the season, he cuts back to 4 sets. Along with the obvious cardiovascular benefits, jumping rope enhances your coordination and trains you to be light on your feet-a vital skill for running routes and catching passes. Gonzalez then does a series of bends and body-weight exercises, sometimes while holding light kettlebells. "Holding a weight helps me get deeper into a lot of stretches and makes me work my core harder," he says. He also does his warmup and stretching routine on rest days.

Make Intervals Fun
Gonzalez hates running. But in college, he also played hoops-his Cal team made the Sweet 16 in 1997. Now in the off-season he plays three times a week, participating for an hour or two in a pickup game near his home in Huntingdon Beach, California, with high school all-stars and some college players. "Nothing gets you in shape like running up and down the court with younger, quicker guys," he says. "It hurts that I can't dunk every other time down the floor like I used to. But now I'm more like Michael Jordan in his later years-I pick my spots."

Swing for Time
This off-season, Gonzalez did more kettlebell work than ever before. But don't get the wrong idea: "I'm not one of those grinders who is in the gym for two hours," he says. "I want my workout to last 45 to 60 minutes. Kettlebell swings give the best bang for your buck. They're great for football because they build endurance, explosiveness, and athleticism-and you're working your quads, glutes, and hamstrings and your balance." One of his tougher drills involves doing timed swings to exhaustion: He sets a timer to count down from 10 minutes and starts doing swings as fast as he can with a 24-kilo bell. When his form falters, he does pushups, planks, and wall sits to stay active while he recovers. When he feels ready, he does another set of swings to failure. "By the end, you will be sweating. Heavily," he says. To mix things up, he'll do single-arm swings with a lighter weight.

Early Morning Workout with pushups, planks, pikes, squats by former football great, Tony Gonzalez. 21 minutes (2 rounds of 10 min routine) note that vid ends in non-stop ads

Fit Test timed to assess current level of fitness.
Jumping Jacks 45 secs
Elbow Plank 45 secs
Plank to Downward Dog 10 reps
Kneeling Pushups 15 reps
Bodyweight Squats 10 reps
Split Stance Back Extensions 15 reps
The 7 Minute Workout is a total body exercise.

See Tony Gonzalez' All Pro Diet 92 pages; includes diet, recipes, and workout with photos.

Source: "All Pro Diet" by Tony Gonzalez
All_Pro_Diet.pdf downloaded from http://oasisaudio.com/wp-content/uploads/files/products/All_Pro_Diet.pdf accessed May 31, 2014

Exercise and Body Building Tony Horton [Personal Trainers]

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Fellow Rhode Islander Tony Horton is one of the today's most popular fitness gurus. Tony is the author of Bring it!: the revolutionary fitness plan for all levels that burns fat, builds muscle, and shreds inches 2011 which is available from Middletown Library 613.7 HOR. See TOC (opens separate window so view and close)
Tony's DVD Tony Horton's 10 minute trainer [videorecording]: includes 3 workouts can be requested from the Ocean State Library system.
View Bring it! [PDF] downloaded from http://f3.tiera.ru/1/genesis/570-574/571000/16759982ae673f6f3bf98fde2208371c
Tony Horton, creator of P90X is from Westerly, Rhode Island. See VIDEO Tony Horton in Rhode Island. and Review P90X by WebMed. (outside link) P90X3 is coming out in December 2013. I need to do research on the P90X3 phases, the P90X3 workout names, and key differences between P90X3 vs. P90X vs. P90X2. See [Tony Horton's Blog Spot] (outside link)

220 - 73 = 147

Exercise and Body Building Kelsey Lee [Personal Trainers]

[Health] [Grains] [Fruit] [Salads] [Vegetarian] [Vegan] [Lunges] [Tony Horton] [Exercise / Body Building] [Lee's Recipes]

Kelsey Lee is among my favorite on-line personal trainers. Kelsey Lee is all over the net. Kelsey Lee Hollenbeck was born in Seoul, South Korea, and adopted when she was three months old into a family in theKennewick, Washington (See Kelsey's bio outside link). Kelsey has great vids and a delightful site and blog. Her vids have perfect directions and are so easy to follow and learn techniques.

See Kelsey's Burpee and Kelsey's Lunge videos for clear explanations of these effective exercises. See also Spartacus Workout with Kelsey Lee 8+ min video (outside link accessed 11/9/13) which is designed to burn unwanted fat. Follow along as Kelsey shows you how to tone your whole body, from your legs all the way up through your upper body. See Spartacus directions. Go to All Kelsey Lee's videos on Xhit Channel (outside link).

See Kelsey's own sites: Kelsey's Face Book page and personal Kelsey's YouTube, web site, Kelsey Lee.com, and her blog, Kelsey Lee.com.

Exercise and Body Building Intensity: How Hard? How Long? How Often? [Exercise / Body Building] [Health] [Lee's Recipes]

[Push-ups] [Pull-ups] [Drag Curls] [Tricep Dips] [Lunges] [Dead Lift] [Dead Lift Squat] [Squats ] [Clean and Press] [ABS] [Arms]

To make a fitness schedule it is essential to know how hard we should work out and how long and how often.

Fitness trainers recommend 3 times a week on alternating days for weights plus 3 times a week for cardio. You can do more on cardio if you want. Remember that slimming down and being fit will be 70-80% diet. One option is to eat small meals consisting of protein and non-fat sugar-free foods 5-6 a day. Always include lots of vegetables. Eat a smaller amount of fruit which contains a lot of sugar.

"Resistance training (three to four sets of eight to 12 repetitions at 10 repetition maximum, 3 days a week) appears to significantly improve blood pressure, whereas combination exercise training (15 minutes of aerobic and 15 minutes of resistance, 5 days a week) is beneficial to vascular function, but at a lower scale. Aerobic exercise seems to better benefit blood pressure and vascular function."(ASH)

Working at Proper Intensity - How to Judge Your Effort

It is important to find the right balance between exercising conservatively to prevent injury and exercising consistently progressing to increased strength. This easy-to-use scale will help you determine the proper intensity of your workout.

It's important to adhere to your strength-training regimen as much as you can. You may find that you make a few false starts before you succeed at making this program a regular part of your life. There may be times when interruptions such as vacation, illness, family or work demands conspire to prevent you from doing your exercises for a week or two - or even longer. Try not to feel guilty or disappointed in yourself. Just restart your routine as quickly as you can. You may not be able to pick up exactly where you left off - you may need to decrease your weights a bit. But stay with it, and you will regain lost ground.

If you have trouble getting back into the swing of things, start back into the program slowly. Remember why you started strength training in the first place, why you chose your particular goals. (It may help to reassess your goals and make new ones; as time passes, your motivations may change.) Most important, remember how your past successes made you feel: healthy, strong, independent, and empowered!

Jillian Michaels says that 30 to 45 minutes a day, five times a week, is a completely adequate workout schedule. Your intensity is the most important part. To burn the most calories in the least amount of time, Jillian recommends high-intensity interval training. The HIIT method alternates periods of short, intense anaerobic exercise with less-intense recovery periods. Work out at 85 percent of your target heart rate. Find your Target Heart Rate Calculator (outside link). Note that for someone 73, this site recommends a Training Heart Rate Zone of 74 - 88 Beats Per Minute.

Exercise and Body Building Exercise Intensity Indicator

Ask yourself these questions after each exercise.

  1. Were you able to complete two sets of ten repetitions in good form?
    No: Reduce the weight to an amount that you can lift ten times in good form; rest for one or two minutes, then repeat for a second set.
    Yes: Please continue to question two.
  2. After completing ten repetitions, do you need to rest because the weight is too heavy to complete more repetitions in good form?
    Yes: You are working at the proper intensity and should not increase weight.
    No: Please continue to questions three and four to determine how to safely increase the intensity of your workout.
  3. Could you have done a few more repetitions in good form without a break?
    Yes: If you can do only a few more repetitions (not the entire next set of ten without a break), then at your next workout you should do the first set of repetitions with your current weight and your second set with the next weight up. For example, if you're currently using one-pound dumbbells, use two- or three-pound dumbbells for your second set.
  4. Could you have done all twenty repetitions at one time, without a break?
    Yes: At your next session, use heavier dumbbells for both sets of repetitions.


  1. Complete each repetition in proper form, using the "two-up, four-down" count.
  2. With adjustable ankle weights, you can increase intensity by adding 1/2-lb, or 1-lb weights, to each leg.

Exercise and Body Building Increasing Resistance

How to Increase Your Resistance

  1. Increase the resistance by no more than 10%. If you're currently lifting 50 pounds, increase by 5 pounds (10% of 50 pounds = 5 pounds) to lift 55 pounds. This should automatically feel more challenging to you, but even if it's not noticeably more difficult, 10% is a pretty safe place to start. Increasing the weight more than 10% at a time increases the likelihood of injury, so progress slowly.
    Tip: When using free weights and machines, an exact 10% increase isn't always possible (sometimes 10% results in weird fractions or levels of weight that don't exist at the gym). In those cases, round down to the closest weight available instead of rounding up to the closest weight.

  2. With your newly adjusted weight, aim for 1-3 sets of 8-15 repetitions. With your 10% increase, you'll be working harder than usual.

  3. Once you can complete 2-3 sets of 15 reps in good form, whether it takes you just a few workouts or even a few months, it's time to go back to Step 1 and increase your weight by 10% again.

Note on Reps and Sets: The goal in strength training is first and foremost to fatigue the muscles. Completing the exact number of reps is secondary,. All too often people become too focused on reaching a certain number of reps without paying attention to the weight itself or how it feels. Instead of absolutes (i.e. 10 reps), give yourself a range, such as 8-15 reps. This way you can choose a weight that allows you to do at least a minimum number of reps (a sign that the weight isn't too challenging) and no more than a maximum number of reps (a sign that the weight isn't too easy). As long as you reach fatigue (but keep good form) within that range of repetitions, you're doing great.

Lastly, accept the fact that you will have good days and bad days. Sometimes you will feel like the Incredible Hulk, where the weight you lift is light as a feather, and other days you will feel like Pee Wee Herman, when what was easy two days ago feels like a ton today! Take it as it comes and adjust accordingly. Commit yourself to work hard when it is time to workout and you won't regret that time well spent.

Exercise and Body Building Jilliam Michaels' Recommends 1 Hour Max

The Truth: Exercising at a high intensity for 30 minutes is a perfectly effective way to work out.

When it comes to fitting exercise into your busy life - the key is to make it happen. Does it need to be a 90-minute yoga class or a 60-75 minute DVD workout like P90X or Insanity? Absolutely not. If you only have 30 to 45 minutes to train, here are some rules to live by.

Your workouts should be no longer than two hours. Most of Jillian's DVDs are 30 to 45 minutes because that's the appropriate amount of time to work out intensely, at least four to five times a week. This range is also recommended by the World Health Organization (for adults ages 18 to 64). In fact, when you exercise for more than two hours straight, even at a moderate intensity, your body releases stress hormones such as cortisol, which inhibits weight loss, causing your body to react by storing fat and retaining water out of self protection. A recent study published in the American Journal of Physiology found that 30 minutes of daily training provides an equally effective loss of weight and body mass as does a 60-minute workout.

Intensity counts more than the length of your workout. HIIT, or high-intensity interval training, is an exercise strategy that alternates periods of short, intense anaerobic exercise with less-intense recovery periods. HIIT burns more fat and creates a greater afterburn (the excess post-exercise oxygen consumption, or calories expended after exercise) than steady training at a lower heart rate does. To perform HIIT, you want to workout at 85 percent of your target heart rate, and then recover. Mountain climbers, butt kicks or high knees are great HIIT exercises to work into your daily circuit-training routine (circuit training works different muscle groups with short bursts of resistance exercises using moderate weights and frequent repetitions). When you're using HIIT on a cardio day, perform 30 seconds of max intensity, followed by 30 seconds of lower intensity.

Cardio sessions count as extra credit. Biggest Loser contestants, who spend multiple hours per day working out, are in a completely different situation from the average person. They are morbidly obese to life threatening degree. The reason they work out is to lose weight, under medical supervision. For people like us, with jobs, families, and lives, and who are NOT on The Biggest Loser, a 30 to 60 minute cardio workout is enough to accomplish weight-loss goals. In books (and real life), Jillian advocates four sessions of resistance training a week and cardio is extra credit. By adding cardio on two more days a week you will increase your weekly burn, thus accelerating your weight loss.

The Bottom Line: A 30 to 45 minute workout, five times a week, is the ideal way to manage your weight. If you want to lose weight at a faster rate, add more cardio to your routine, but never exceed two hours in a single workout session.

Exercise and Body Building Strength Training 1 2 Reps 3 Systems

[Heidi] [Michelle Trapp] [Proper Form] [Grains] [Fruit] [Salads] [Vegetarian] [Vegan] [Health] [Exercise / Body Building] [Lee's Recipes]

Strength BuilderThe human body increases its strength lifting capabilities with the level of workout that is placed upon the muscles. If the body's muscles are not worked through changes in lifestyle, such as driving to work, sitting at a desk, then the body will become weak and unhealthy. In order to improve your strength, a change is needed to be made, otherwise if you simply lift the same weights, the same way, then you will stay the same - your training is maintenance based.

To improve your strength training, apply a number of different variations into your workout routines to avoid letting your body become adapted to your current strength training workouts. A muscle will only strengthen when forced to operate beyond its customary intensity (overload). Overload can be progressed by increasing the:

(1) Resistance e.g. adding more weight.
(2) Number of repetitions with a particular weight.
(3) Number of sets of the exercise.
(4) Intensity, i.e. reducing the recovery periods.

Which weight training exercises? The exercise must be specific to the type of strength required, and is therefore related to the particular demands of the event or aim of the individual (specificity). Design your routine to work your larger muscle groups first, such as your chest and back, prior to working the smaller muscles like the biceps and triceps.
This aids in warming up your smaller muscles, and allowing you to lift heavier weights, simply because your smaller muscles aid in both the lift, and keeping correct technique.

The sections below give valuable advice as too how much weight to lift - how many reps, and how often. The final page explains the different training systems that help you make massive progress in both your strength and appearance of your muscles.

Exercise and Body Building Weight Training Reps 2 1 Strength Training 3 Systems

[Heidi] [Michelle Trapp] [Proper Form] [Grains] [Fruit] [Salads] [Vegetarian] [Vegan] [Health] [Exercise / Body Building] [Lee's Recipes]

Weight Training Reps: For maximum strength the loading should be high (85-100%) of 1 rep max, (the maximum load that you can lift) and the repetitions few (1-5).

Exercise and Body Building Weight Training Systems 3 1 Strength Training 2 Reps

Beginners should start with Simple Sets. The Pyramid and Forced Reps systems are for high intensity training, and should be done only by individuals with a good lifting background. These should be used sparingly to shock the muscles or to help get over a plateau. Allow for adequate warm-up and rest and go to positive failure on each set with these systems.

See List NetFit Workouts for a complete list of exercises for the body. This section is open for all to see, not just Netfit member, they will be getting a lot more in the form of exercise programs, motivation, competitions, plus all my ideas for keeping fit and healthy.

Exercise and Body Building Weight Lifting

[Heidi] [Michelle Trapp] [Proper Form] [Grains] [Fruit] [Salads] [Vegetarian] [Vegan] [Health] [Exercise / Body Building] [Lee's Recipes]

Warning! Do not over-exercise. Let muscles rest 48 hours.

You can lift weights as often as you want as long as you don't work the same muscle group without at least 48 hours of rest in between.
Here are your choices:

  1. Work your entire body every other day (48 hours between) 3 times a week.
  2. Do 6 days a week, alternating days between upper body and lower body.

The 48 hours rest is so that the muscles can repair themselves and get stronger. When you lift weights, you create micro tears in the muscles. When the tears heal, your muscles are stronger.

Exercise and Body Building Weight Training Intensity - How Many Reps Per Set of An Exercise?

[Weight Lifting] [Heidi] [Michelle Trapp] [Proper Form] [Grains] [Fruit] [Salads] [Vegetarian] [Vegan] [Health] [Exercise / Body Building] [Lee's Recipes]

from AWorkoutRoutine.com:

Weight training intensity basically refers to how much weight you will be lifting and how heavy or light that weight is for you on a given exercise.

The lighter the weight/easier it is for you, the lower the intensity. The heavier the weight/harder it is for you, the higher the intensity.

And, all of this intensity stuff is usually predicted by one thing: how many reps you're doing per set.

Reps (short for "repetitions") are the number of times you move a weight from point A to point B during a set of an exercise. The lighter the weight, the more reps you will be able to lift it for. The heavier the weight, the fewer reps you'll be able to lift it for. So, reps and intensity go hand in hand most of the time:

The reason this is important to us is because certain levels of intensity are more ideal for certain goals than others (due to factors like time under tension, muscle fiber recruitment, etc.) See "Time Under Tension, Rep Speed/Tempo and Eccentric vs Concentric".

And this leads to an important question: what weight training intensity is best for your goal?

Or, to put it another way, how many reps should you do per set of an exercise? Let's find out:

The Ideal Rep Range For Various Weight Training Goals

Here now are the most commonly used rep ranges along with their primary training effect:

So, as you can see:

Now, the key word I'm using here is "ideal." Just because I didn't put "strength" next to the 10-12 rep range doesn't mean you will never be able to increase strength when doing 10-12 reps of an exercise. That's not true at all.

In fact, each rep range shown is capable of producing some amount of strength, muscle, and endurance results. However, the objective here is to choose the rep range that is most ideal for your specific goal, because that's the one that will work best for the results you want.

Oh, and if you're wondering why there is no rep range that is ideal for "tone" or "definition" or "fat loss" or anything similar, it's because, metabolic training aside (a topic for another day), there really is no such thing.

The whole "high reps makes you toned/defined/ripped/lean/etc." concept is pure bullshit. I cover this in more detail in my post about muscle tone.

The take home message is that, from a training intensity standpoint, these goals all fall into the same category as "muscle" on the chart shown above. The same rep ranges are ideal.

Weight Training Intensity Recommendations

So, when it comes to intensity and figuring out how many reps you should do per set, here are the most widely accepted recommendations based on science and real world results:

Two Other Intensity Related Factors

There are two other subjects/questions that are directly influenced by rep range:

What's Next?

Now that you know how many reps per set is most ideal for your goal, the next thing you need to figure out is how many TOTAL reps, sets and exercises you should do per workout, per week and per muscle group. See Weight Training Volume - How Many Sets, Reps & Exercises?

Check out: The Ultimate Weight Training Workout Routine) (outside link from AWorkout Routine)

Exercise and Body Building Weight Training Volume - How Many Sets, Reps & Exercises?

[Weight Lifting] [Heidi] [Michelle Trapp] [Proper Form] [Grains] [Fruit] [Salads] [Vegetarian] [Vegan] [Health] [Exercise / Body Building] [Lee's Recipes]

from AWorkoutRoutine.com:

In weight training, volume refers to the amount of work being done.

The "work" will of course come in the form of the exercises you do and how many sets and reps you do for each.

That means volume can be measured in a lot of different ways, the most important of which are:

The reason this information is so important is because volume is one of the key factors influencing the effectiveness of your workout routine:

As you can clearly see, the goal here is to find the amount of volume that is high enough to provide the training stimulus needed to get the results you want, yet low enough to avoid negatively affecting your ability to recover.

For the best results possible, we need that optimal middle ground.

So, How Much Volume Is Best For Me?

To figure out how much volume is best for you, i.e. how many exercises one should do per muscle group/workout/week, is complicated. Here's why:

Exercises Don't Accurately Measure Volume

You see, even if there is an exact number of exercises recommended, the total amount of volume being done can still vary GREATLY.

For example, let's say I just said the best volume is 3 exercises per muscle group, and three different people take my advice.

So right there you have three clear examples of how doing the same number of exercises per muscle group can still lead to very different amounts of volume being done.

For this reason, trying to measure or prescribe volume using exercises is a pretty horrible idea.

Sets Don't Accurately Measure Volume, Either

The next thought then is that sets should be used to measure and prescribe volume. Then I could just say to do 6 sets for each muscle group per workout, and you could divide those sets up over however many exercises you want.

Using 6 sets as the example, you could do 3 exercises for 2 sets each, 2 exercises for 3 sets each, 1 exercise for 4 sets and 1 exercise for 2 sets, and so on and so on.

Unlike before, the number of sets being done remains the same either way, which makes sets a MUCH better way to measure/prescribe volume than exercises were before.

However, a very similar problem still exists: how many reps are you doing per set?

Granted, I've laid out the ideal number of reps you should do per set for your goal, but the total volume being done can still vary by quite a bit.

For example, I said the 5-12 rep range is best for people looking to build muscle/get toned/look good, which is probably most of the people reading this.

Using the same 6-sets-per-muscle example from before:

As you can see, that's still a pretty significant difference even with the same ideal rep range (5-12) being used.

For this reason, measuring or prescribing volume in terms sets is still not the best idea. It's a million times better than exercises, but it's still pretty flawed.

So then, what's left? Reps!

Reps Are The Most Accurate Measurement Of Volume

If you recommend a certain amount of reps to do per muscle group or per workout or per week, it can be divided up into 1000 different combinations of exercises and sets.

But, in the end the number of reps being done always remains the same.

For this reason, the best way to measure and prescribe weight training volume is by the total amount of reps being done per muscle group, per workout, and per week.

So, What Total Amount Of Reps Is Best For Me?

Now that's the question we're looking for. Let's get down to the specifics and answer it:

The Optimal Volume Per Muscle Group, Body Part, Workout & Week

Exercise and Body Building Rep Tempo/Speed and Time Under Tension

[Weight Lifting] [Heidi] [Michelle Trapp] [Proper Form] [Grains] [Fruit] [Salads] [Vegetarian] [Vegan] [Health] [Exercise / Body Building] [Lee's Recipes]

from AWorkoutRoutine.com:

A break down of the 4 steps of a typical rep of a typical set of a typical exercise:

  1. The starting position. This is where the weight is when you begin a rep of an exercise. For example, with a barbell biceps curl, this is the point when your arms are down at your sides and the barbell is down in front of your upper thighs.
  2. The ending position. This is where the weight is when you finish a rep of an exercise. For example, with a barbell biceps curl, this is the point when your elbows and biceps are flexed and the barbell is up in front of your chest.
  3. The concentric portion of the movement. This is the lifting or "positive" portion of a rep, when you are moving the weight from the starting position to the end position (against the resistance). With a barbell biceps curl, this is when you actually do the curl and flex your elbows/biceps to move the weight up towards your chest.
  4. The eccentric portion of the movement. This is the lowering or "negative" portion of a rep, when the weight is moving from the end position back to the starting position (with the resistance). With a barbell biceps curl, this is when you are extending your elbows and the barbell is being lowered back down towards your thighs.

Two related topics involving exactly how these 4 steps should go.

Rep Tempo/Speed and Time Under Tension

Time under tension can generally be increased or decreased two ways. The first is by simply doing more or less reps in a set. So, a set of 10 reps will (typically) lead to more time under tension than a set of 5 reps on a given exercise.

The second way is by adjusting the rep speed. If you perform that set of 5 reps with a slower tempo and/or the set of 10 reps with a faster tempo, the set with fewer reps can become capable of providing a larger time under tension than the set with more reps.

How Important Is Time Under Tension?

I think the idea of Time Under Tension is an important aspect of training, especially when the goal is muscle growth. Because, after all, you do want your muscles to be under a certain amount of tension. But at the same time, I don't actually think you need to wory about it. Not at all, in fact. If you're exclusively doing a bunch of REALLY short sets, I don't think you'll be training optimally for muscle growth. Similarly, if you're exclusively doing a bunch of REALLY long sets, I also don't think you'll be training optimally for muscle growth. It's why exclusively doing really low reps (like 1-5) or really high reps (like 15+) wouldn't be ideal for muscle growth either. And it wouldn't. The first would be more ideal for strength. See Strength vs Size: How To Get Big, Get Strong or Do BOTH, and the second would be more ideal for endurance.

This of course is why I recommend 5-15 as the ideal rep range for muscle growth, along with a rep tempo that is neither too slow nor too fast (more on that in a second). You don't need to focus at all on how long sets are taking. No need to set a watch. No need to count in your head. No need to purposely make your sets last a specific number of seconds. What you should focus on is making sure your overall workout program is designed intelligently for your goal (optimal volume, frequency, intensity/rep ranges, exercise selection, etc.), that you're using good form/properly training the target muscle group(s), and that you're creating progressive overload.

See Links which backup the above statement:
(1) The Optimal Volume Per Muscle Group, Body Part, Workout & Week, (2) frequency, (3) Weight Training Intensity - How Many Reps Per Set Of An Exercise?, (4) Selecting Weight Training Exercises For Your Workout Routine), and (5) Progressive Overload - The Key Workout Requirement.

That's the stuff that matters. And as long as you're doing that stuff right, your time under tension will automatically end up being whatever it should be and the rest will take care of itself.

How Important Is Rep Tempo/Speed?

important, but not enough to turn it into a mess of over-complicated specifics.

There is a right way and a wrong way to perform each rep of each exercise. There is a "good" general speed and tempo, and then there's the opposite of what can best be described as either stupidly fast and stupidly slow. And as long as you're avoiding those stupidly fast/stupidly slow extremes and fall somewhere in the middle, you're probably doing your reps just fine. Simple as that.

So while rep tempo can certainly have its uses, I honestly don't put much emphasis on it and almost never use or prescribe a specific number of seconds for the concentric or eccentric portion of a rep, which is distractinge. I'd much rather see 100% of the focus during a set be on proper form, using the target muscle(s), and progression, not counting seconds.


For most of the people, most of the time, I like to see the weight lowered under control on the way down, and then exploded back up.

Allow me to break that down:

The Eccentric

Regardless of the exercise being done, you should lower the weight in a slow, smooth and controlled fashion. Definitely NOT super slow (that's a whole other idiotic training method for another day). Just slow enough so that you and the target muscles are fully in control of the weight rather than just gravity alone.

This would mean that the weight is NOT just dropping and you're NOT just letting it fall and lower on its own. You're controlling it the whole way down.

The Concentric

As for the lifting portion, this can vary depending on the exercise being done. In most cases however (especially most compound exercises), you should explode the weight, i.e. Hit your reps with a purpose! Don't intentionally slow down the speed of this part of the rep. Try to move it from the starting position to the end position in a quick and explosive manner. This DOES NOT mean throw the weight, or bounce the weight, or swing the weight, or use momentum to get the weight where it needs to go. It just means, in a controlled fashion where proper form always remains intact and nothing funny/stupid makes an appearance, you should move the weight from point A to point B in a powerful, forceful, swift motion. Hit that rep with a purpose.

Are There Exceptions?

Yes, some exceptions to these recommendations do exist. For example, calves tend to benefit from a slower eccentric and a pause at the bottom. And certain exercises are just less suited for being exploded (e.g. isolation exercises where the focus should be more on contracting/feeling/fatiguing the muscle rather than maximal strength output and progression). Plus, certain goals warrant doing certain things (such as speed benching). But for the most part, controlled eccentric, explosive concentric is what I recommend.

No need to make it any more complicated than that.


  1. Centers for Disease Control and Prevention/ Physical Activity / Growing Stronger - Strength Training for Older Adults: Intensity
    at http://www.cdc.gov/physicalactivity/growingstronger/intensity/index.html accessed November 6, 2013
  2. ASH Journal of the American Society of Hypertension Volume 7, Issue 6 , Pages 494-506, November 2013
    at http://www.ashjournal.com/article/S1933-1711%2813%2900126-5/abstract accessed April 26, 2014
  3. "MYTH: The Longer My Workout, The More Benefits I Get" by Jillian Michaels
    at http://www.jillianmichaels.com/fit/lose-weight/myth-longer-workouts? accessed June 2, 2014
  4. "When and How to Increase Your Resistance" from Spark People, by Jason Anderson, Certified Personal Trainer
    at http://www.sparkpeople.com/resource/fitness_articles.asp?id=1050 accessed June 4, 2014
  5. "Weight Training Reps" from Netfit
    online at http://www.netfit.co.uk/articles/fitness_articles/weight_training_exercises.htm accessed August 25, 2014
  6. "Weight Training Systems" from Netfit
    online at page 3 http://www.netfit.co.uk/articles/fitness_articles/weight_lifting_exercises.htm accessed August 25, 2014
  7. "Weight Training Intensity - How Many Reps Per Set of An Exercise?" from AWorkoutRoutine.com
    at http://www.aworkoutroutine.com/weight-training-intensity/ accessed August 25, 2014
  8. "Time Under Tension, Rep Speed/Tempo and Eccentric vs Concentric" from AWorkoutRoutine.com
    at http://www.aworkoutroutine.com/time-under-tension-rep-speed/ accessed August 25, 2014
  9. "Weight Training Volume - How Many Sets, Reps & Exercises?" from AWorkoutRoutine.com
    at http://www.aworkoutroutine.com/weight-training-volume/ accessed August 25, 2014

Exercise and Body Building Use Proper Form (even if it means lifting less weight)

[Fitness / Body Building] [Health] [Grains] [Fruit] [Salads] [Vegetarian] [Vegan] [Exercise / Body Building] [Lee's Recipes]

Jillian Michaels stresses how important proper form is for weight lifting. If you rush through sets, swing weights, or use poor form you not only lessen a workout's effectiveness but you could potentially be causing your body harm. Jillian says: "How well you lift is way more important than how much you lift." This is especially true when it comes to following the advanced workouts in Jillian's program. Jillian would wants you do reps with lighter weights and better form than heavier weights with poor form.

Proper form and technique consists of 4 things: precision, concentration, control, and breathing.

Source: "Quality Over Quantity" by Jillian Michaels
at http://www.jillianmichaels.com/fit/lose-weight/how-to-execute-lifts-with-proper-form?xid=nl_LosingItWithJillianMichaels_20140130 accessed January 31, 2014

Exercise and Body Building Fast Fitness Get fit in just minutes.

[DVDs] [Sodium/Fat Chart] [Low Sodium Recipes] [Vegetarian] [Vegan] [Vitamix] [Healthy] [Bones] [Exercise/Body Building] [Lee's Recipes]

You do not have to spend hours to get more fit. If you do not have, or do not want to spend, hours to get fit, it is better to do something rather than just nothing. Everything counts. How about getting fit during a TV commercial? You can do challenging routines pretty fast. See Angela Parker's Back Yard Boot Camp video which is challenging, but only takes 16 minutes + some stretching, and HIIT training at health clubs.

Lying Abduction

Starting Position: Lie on left side, legs straight, knees together, resting head on right hand or extended arm. Place right hand flat on the ground in front of you for balance.

EXHALE: Squeeze the right thigh to raise right leg until it forms a 45 degree angle with the ground. Hold for 2 seconds.
INHALE: Return to start.

Complete reps and switch sides.

Special Instructions: Keep foot flexed through entire movement, toes facing forward (not up).

Muscles Worked: Outer thigh, Hips

Source: "Lying Abduction" from Spark People at http://www.sparkpeople.com/resource/exercises.asp?exercise=149 accessed March 26, 2014

5 Fast Exercises from BBC [Fast] [10-minute Workouts UK]

Based on article from BBC "Five exercises for the 30% of Britons who never exercise"
About 30% of Britons never exercise, according to research by Mintel. But what can people do to get slightly fitter without incurring costs, inconvenience or embarrassment, asks Lucy Townsend.

Quick Workout Challenge

25 crunches
10 push-ups
20 lunges
1 - minute plank

1. Jog up and down stairs. Exercise doesn't have to take an hour, short quick bursts of activity can be beneficial. Fitness guru Rosemary Conley suggests jogging up and down the stairs 5 times at home. "It's free, it's easy, it doesn't take very long and it gets you out of breath," she says.

2. Do the plank. [Plank] Face to the floor, arms locked in an L-shape, legs straight and bottom firmly in line with the rest of your body and not under any circumstances sticking up into the air. The plank, loathed by many, is the best exercise for improving core strength, according to Elliot Lake, general manager of Bootcamp Pilates. "Aim for 30 seconds, three times a week and that would huge help," he says. The core comprises all the deep muscles that connect the upper and lower body, including stomach, back, hips and buttocks. Benefits include a flatter stomach and a better posture, as well as strength around the spine. "The idea is that you work up to a minute three times a week," Lake adds.

3. Work You don't have to "work-out" to get fit. Work at home: washing your car, vacuuming your carpets, gardening, mowing the lawn, and similar activities will raise the heart rate plus your house and car will look and feel much nicer. The NHS (National Health Service in Great Britain) advocates at least 150 minutes of moderate-intensity aerobic activity every week.

4. Write the alphabet with your leg. Another of Conley's methods. "Sit on the front half of the sofa, lift one leg and draw the alphabet in the air with your toe, then do it with the other leg," she says. "It's easy to do while you're sat down watching television."

5. Set an alarm. "A regular reminder to stand up or walk can be helpful," says Dr Lauren Sherar, senior lecturer in physical activity and public health at Loughborough University. "Put a reminder in your phone to regularly get up and stand for five minutes. Or go for a five-minute walk." Doctors have warned that sitting down for too long can shorten lives, and regularly standing can improve health. "Standing for five minutes every 30 minutes is an achievable goal," adds Sherar.

More on this topic from BBC:

Source: Based on article "Five exercises for the 30% who never exercise" from BBC
at http://www.bbc.com/news/magazine-26542885 accessed March 13, 2014

Strength Training For Women

[Fitness / Body Building] [Health] [Grains] [Fruit] [Salads] [Vegetarian] [Vegan] [Exercise / Body Building] [Lee's Recipes]

Exercise and Body Building How Strength Training For Women Differs From Men

The truth is that strength training for women does not differ all that much from strength training for men. Though men naturally produce testosterone in their body, thus giving them an advantage when it comes to getting a "ripped" look, there are many exercises that both men and women can do to improve their strength.
IMPORTANT NOTE: Without the use of steroids or some form of supplemental testosterone, women will never be able to achieve the bulky results that men do through bodybuilding exercises. But, they can use many of the same exercises, and lift some of the same weights for toning muscles and adding muscle mass to their bodies.

Exercise and Body Building Strength Training Exercises for Women to Try

If you are a woman looking to strength train in order to tone your muscles or simply to stay in shape, you don't have to be stuck in the cardio room running on the treadmill. Instead, you can try a few of these exercises to get the job done:

  1. Curls: For both men and women, curls are a great way to exercise the arms through the use of weights. Women will not build much muscle mass, but you will tone your arms.
  2. Tricep pulldowns: Again, you are going to be focusing on toning your arms through the use of tricep pulldowns. You will not add much muscle mass to your arms, but females can keep their triceps from getting flabby by completing this exercise. Note that triceps bench exercise is considered dangerous.
  3. Squats: While men will increase the muscle mass of their thighs by completing squats, females will simply tone theirs by completing an exercise like squats. This is also particularly effective for toning hamstrings, glutes and calves.
  4. Bench press: Bodybuilding's fundamental exercise is the bench press. In addition to working and adding muscle mass to the pectoral muscles, it also targets the triceps and biceps as well. However, women will not wind up with bulky pectoral muscles if they choose to do this exercise. It will result in toned pectoral muscles. See more about Bench Press below.

Bench Press [Pushups]
Bench Press

START: Lie back on bench. Your feet should be either flat on the floor, flat on a foot rest, or up in the air to protect your lower back from injury. Hold a weighted barbell with arms straight up toward the ceiling.
INHALE: Allow elbows to bend to 90 degrees, lowering the barbell down toward your chest (but not touching it).
EXHALE: Extend the arms, pushing the weight back up to the starting position. Don't lock elbows completely.
Special Instructions: Keep spine in a neutral position. Don't lift head off the bench during exercise.
Muscles Worked: Chest

If you can bench press 80 percent of your body weight, you will be strong enough to do Pushups.

Reverse Grip Bench

The bench press is definitely the most popular chest exercise and a staple of almost every chest workout. The problem is, many men can't do them without pain. Unless you are careful, the bench press exercise can injure shoulders, wrists or elbows joints. In a quest to bench more weight people perform the lift without proper form. They arch their backs way off the bench or bounce the bar off the chest. Obviously both of those things are wrong. Even touching the bar to your chest during the barbell bench press is not the best idea long term. The extra few inches you get by touching the chest puts the AC joints in your shoulders at a much greater risk of injury.

There is an alternative bench press exercise.

The Reverse Grip Bench Press
Reverse Grip Bench Press

The underhand bench or reverse grip bench press is not only a safer option but one that could add more size to your chest! Research shows that you get incredible upper chest and mid chest activation during the lift (some even say more than during the incline bench press!) In fact, using the exercise is one of my best bench press tips for pro athletes to add mass to their chest and save their shoulder joints in the process. Of course with any video on how to bench press, form is key. Take a few moments to watch VIDEO from Athlean-X includes "How to Bench Press WITHOUT Pain - Reverse Grip Bench".

Click here to read about selecting the proper amount of weight.

For more tips and videos on exercise technique and workouts frin Athlean-X, see Athlean-X youtube channel at http://youtube.com/user/jdcav24

Maximizing Strength Training for Women

If you are a women looking to get more out of your workout, you're going to have to do more than just hit the gym. While men use their natural testosterone to bulk up, women often focus on toning over muscle mass. But if you're looking for that extra muscle mass, try making adjustments to your diet in order to achieve your desired results. For instance, add eggs to your daily food intake, a food product that's known to help improve hypertrophy in both sexes. Hypertrophy is the increase in tissue surrounding your muscles. You also should be sure you're getting enough lean meats. This will help you burn fat and add some muscle mass to your body during your workouts.

Note that strength training for women and strength training for men is really not all that different. The real difference is in the results. Regardless of what sex you are, it's important that you know what your body is capable of before you start strength training. Then, set realistic goals for yourself and start achieving them.

Tip: Use Fitday's online journal to track your fitness progress.

Click here to read about selecting the proper amount of weight. If you can bench press 80 percent of your body weight, you will be strong enough to do Pushups.

Exercise and Body Building Bench Press Calculator [Jillian] [Equipment] [Exercise / Body Building] [Health]

To work out your approximate 1 REP MAX bench press, use Bench Press Calculator (outside link). Examples: if you can bench press 20 lbs for 10 reps, your approximate 1 rep max bench is 27.74. if you can bench press 20 lbs for 20 reps, your approximate 1 rep max bench is 32.32.

  • See how to Bench Press with Barbell
  • Source: FitDay http://www.fitday.com/fitness-articles/fitness/body-building/how-strength-training-for-women-differs-from-men.html accessed October 18, 2013
    "How to Bench Press WITHOUT Pain - Reverse Grip Bench!" from Athlean-X includes VIDEO
    online at https://www.youtube.com/watch?v=clBGsv573K4#aid=P9d4civ_JDI accessed September 10, 2014

    Specific Exercises

    Exercise and Body Building Push-ups [Exercise / Body Building] [Health] [Lee's Recipes]

    [Pull-ups] [Plank] [Drag Curls] [Tricep Dips] [Lunges] [Dead Lift] [Dead Lift Squat] [Squats ] [Clean and Press] [ABS] [Arms] [Wrists] [Shoulders] [Bench Press] [Jillian]

    Push-ups are one of the best compound exercises you can do. The simple act of pushing up uses your chest, shoulders, triceps and back muscles which few other exercises can do as well. The downside to push-ups is that they can be really hard to do. But don't worry! Even if you can't do even one push-up right now, within two weeks you can be getting an amazing push-up workout if you just follow the simple plan below. Note that pushups are hard to do, especially for women. A good exercise as a precursor for pushups is the bench press. If you can lift about 80 percent of your body weight for 1-2 sets of 10-12 repetitions in good form, you will be able to do pushups. See Bench Press.

    For clear directions with illustrations see Wikihow's How to Do Pushups

    Position for Push-ups

    You don't need to join the Army to enjoy the many benefits of doing a proper push up. A basic push up is an effective way strengthen the chest and arm muscles, and can be easily scaled as you get strong. Simple push ups require no equipment other than your own body weight and your arms, and they can be done anywhere there is a firm surface with enough space for you to stretch out flat in. See illustrations at http://www.wikihow.com/Do-a-Push-Up 10/18/13

    • Assume a face-down prone position on the floor. Keep your feet together. Your weight should be on your chest.
    • Position hands palms-down on the floor, approximately shoulder width apart. They should be about next to your shoulders, with your elbows pointed towards your toes. If you are on a relatively cushioned surface, such as a carpeted floor, you may also support yourself on your fists between the first and second knuckles for a greater challenge. If you are on a less forgiving surface, consider investing in some pushup grips (they look like handles you put on the floor).
    • Curl your toes upward (towards your head). The balls of your feet should touch the ground.
    • Raise yourself using your arms. At this point, your weight should be supported by your hands and the balls of your feet. Make a straight line from your head to your heels. This position is called a "plank," which is used for other various exercises. This is the beginning and the end position of a single push-up.
    • Pick the type of pushup that works best for you. There are actually three types of basic push up variations that use different muscles. The difference is where you place your hands while in the plank position. The closer your hands are together, the more you will engage your triceps. The wider apart they are, the more you will engage your chest. A modification of the pushup is on the wall rather than the floor.

    Types of Push-ups

    1. Closest-hand: keep your hands directly under your shoulders or perhaps in slightly. This will require you to engage your arms much more than a standard push up.
    2. Regular: your hands should be slightly wider than your shoulders. This works both your arms and your chest.
    3. Wide-arm: place your hands a good way's out from your shoulders. This version mostly works the chest and requires less strength in the arms.
    4. Wall Pushup which is very easy and can be done by beginners and older people.
    5. Push-ups on the BOSU

    How Much of Your Body Weight Do You Lift in a Pushup?

    • One of the best bodyweight exercises to help build muscular endurance and develop muscle, the pushup is a mainstay in exercise and calisthenics. The amount of bodyweight lifted in a pushup depends on the technique used. Depending on which type of pushup you do and the angle of your feet and hands, you can lift anywhere from 50 percent to 80 percent of your bodyweight.
    • How to Do a Pushup Lie on the floor face down with your your hands on the floor shoulder-width apart. Keeping your core tight, extend your elbows so only the balls of your feet are touching the ground. Lower yourself until your chest almost touches the ground and then extend your arms again. Your body from your head to your heels should be in a straight line throughout the entire motion.
    • Body Weight Test To find out how much of your body weight you lift during a pushup, perform a pushup on a scale. Lay the scale on a flat surface and then put your hands on the scale. Perform a pushup and the weight listed on the scale will tell you how much weight was lifted. To find the percentage of your bodyweight that you lifted, divide the weight on the scale by your weight. For example, if the scale reads 100 lbs and you weigh 165 lbs, you lifted about 60 percent of your bodyweight.

    Notes on Push-ups

    There are many variations on pushups ranging from standard to modified to outrageously difficult, bordering on dangerous. See Marc Perry's article "10 Push Up Variations: Can You Do Them All?" (outside link). Definitely watch the video where Marc personally demonstrates all 10 variations.

    See also Marc Perry's primer How To Do A Push Up With Proper Form (outside link).

    Push Ups

    Source: Image of pushups from "Pushups" by Sparks People at http://www.sparkpeople.com/resource/exercises.asp?exercise=63 accessed January 19, 2014

    Push-ups for Beginners

    • Day 1: For the very first day, don't expect to be able to do a push-up, but give it a try anyways! Assume the proper position and go as low as you can before pushing up. Keep your butt and abs tight, and push back up. Focus on keeping your position proper. Do as many as you can force yourself to do in this position, going just half or most of the way down. Once your muscles give out, give yourself two minutes to cool off, and get into the kneeling push-up position (your knees on the ground, and feet in the air). Do as many as you can--with your goal of doing no fewer than 10.
    • Day 2: Repeat the efforts of Day 1, trying to do as many regular-push-ups as you can, only going down as far as you possibly can. This will strengthen your chest muscles. Then do a set of 10 kneeling push-ups. Now, you're going to give it a second try! Once again, get into the position for regular push-ups and do as many as you can. Follow this up with a second set of 10 kneeling push-ups, and push yourself until you crack that second 10!
    • Day 3: Take a day to give your chest muscles time to recover. Do some aerobic exercise--it will help improve muscle repair and recovery.
    • Day 4: This is the first day that you will do a real push-up! Assume the position and force yourself to do it correctly. Go all the way down and come back up with your butt clenched and your abs tight. Don't doubt that you can do it, but just do it without thinking. It is 100% possible simply because you've strengthened your chest on Days 1 and 2. All you have to do is one of these--if you can do more, great! But get one perfect push-up completed. Give yourself a break and do two sets of 10 kneeling push-ups.
    • Day 5: Cool out. You've got a day of rest.
    • Day 6: Do two regular push-ups in a row. If you can't, do one regular push-up before your first set of 10 kneeling push-ups, and do a second one before a second set of 10 kneeling push-ups.
    • Day 7: Another day of rest.
    • Day 8: Do three push-ups. Your chest muscles can handle the rapid strengthening, so push yourself. If you can't do three, do one or two before two sets of 12 kneeling push-ups.
    • Day 9: Rest up.
    • Day 10: Stay at three push-ups, but really do them right. Dip down properly with each push, and keep your core tight as you push back up. Once again, do another two sets of 12 kneeling push-ups, or, push yourself and increase that number.
    • Day 11: Rest again.
    • Day 12: Add another push-up to make it four in total! You should be able to do four push-ups in a row by now, as you've built your chest strength. Do two sets of at least 12 kneeling push-ups to finish off your workout.
    • Day 13: One more day of rest.
    • Day 14: Do five regular push-ups in a row. Congratulations! Celebrate your success with two more sets of 12 kneeling push-ups each. Doing five push-ups isn't pushing your body too hard, so you can easily make these steps of progress within two short weeks. Keep up the rhythm of adding one more regular push-up every two days, as well as increasing the number of kneeling push-ups you do every set. By the end of the month, you'll be doing 10 regular push-ups.
    • VIDEO How To Do Perfect Push Ups for Beginners: Fitness Strength Body Same technique for correct bench press, body building exercise. Video features Adriana, personal trainer from Holistic Personal Training.
    • Excellent! Perfect Push Ups Complete explanation from Greg Brooks includes image and links to 3 videos. Pushups are a part of Greg's Kettlebell Challenge.

    VIDEO Push-ups for Beginners (outside link from Women's Health Australia)

    Perfect Pushups

    from Spark People

    Make your fitness dreams come true once and for all, starting with the classic pushup!

    Pushups tend to be much easier for men, since they have greater muscle mass and strength than women. But you don't have to be G.I. Jane to master the "boy" pushup. Before you can perform real pushups, you have to build enough strength in your upper body to handle your body weight, and a strong core (a variety of crunches (outside link) and plank exercises (outside link) will help) to stabilize your body in the pushup position. The following exercise progressions will help strengthen the major muscles involved in pull ups until you're strong enough to do them on your own.

    Time Involved: Two 10-minute sessions a week, for several weeks
    Muscles Worked: Chest, Shoulders and Triceps

    How to Train at the Gym
    A variety of gym machines and equipment can help you build strength for your pushups.

    • Phase 1: Start by strengthening your "pushup muscles" by using the chest press machine (outside link), or by doing chest presses with dumbbells (outside link) or a bar (outside link). Start with any weight you can handle until you can perform 2-3 sets of 12-15 repetitions in good form. Then move to Phase 2.
    • Phase 2: Continue to gradually increase the amount of weight you press over time, until you can lift about 80 percent of your body weight for 1-2 sets of 10-12 repetitions in good form. Once you can lift this, you can do real pushups—guaranteed!
    • Phase 3: Pushups (outside link). Once you've mastered Phase 2, you should be able to perform about 4-6 pushups or more. Congratulations!
    • Phase 4: To perform more pushups, or perform them with ease, work on your pushups regularly. If they still feel difficult, focus on the negative (lowering) phase of the pushup, lowering slowly for about 5 counts. This will help you build more strength so you can perform more pushups in good form.

    Source: "You Can Do Perfect Pushups" by SparkPeople
    online at http://www.sparkpeople.com/resource/fitness_articles.asp?id=1003 accessed January 21, 2014
    See from Spark People Make your fitness dreams come true (outside link)
    "How Much of Your Body Weight Do You Lift in a Pushup?" from LiveStrong
    online at http://www.livestrong.com/article/444004-how-much-of-your-body-weight-do-you-lift-in-a-pushup/ accessed September 10, 2014

    Modifed Pushups [Push-ups]

    from Spark People

    Easier on the shoulders. A good way to start.

    Starting Position: Begin by getting down on yours hands and knees with your hands just outside shoulder width and slightly forward of your shoulders. Your knees should be directly aligned with your hips. Keep your abdomen tight and your spine in a neutral position.

    EXHALE: Bend your elbows and lower chest to 90 degrees at the elbows.
    INHALE: Push up so that your arms are straight, making sure your elbows aren't completely locked.

    Try doing 2 sets of 10-12 repetitions.

    Special Instructions: If you cant' go to 90 degrees at the elbow, just go to a comfortable position until you can work up to 90 degrees.

    Muscles Worked: Chest, Triceps, Shoulders

    Challenging Push-ups

    There are many push ups which can be dangerous to do. Watch shoulders.

    1. Full Planche Push Up Tutorial Training from Fortress (outside link)
    2. WHAT (outside link)
    3. WHAT (outside link)

    Source: "Modified Pushups" from Spark People at http://www.sparkpeople.com/resource/exercises.asp?exercise=36 accessed May 24, 2014

    Exercise and Body Building Drag Curls [Jillian] [Health] [Exercise / Body Building] [Lee's Recipes]

    [Pull-ups] [Push-ups] [Tricep Dips] [Lunges] [Dead Lift] [Dead Lift Squat] [Squats ] [Clean and Press] [ABS] [Arms]


      1. Get into Start Position. Using a barbell, with a supinated grip (palms facing forward), get your elbows close to your torso and back.
      2. Breathe OUT on the way up; IN on the way down
        As you exhale, curl the bar up while keeping the elbows to the back as you drag the bar up by keeping it in contact with your torso.
      3. Slowly go back to the starting position as you keep the bar in contact with the torso at all times.
      4. Repeat for the recommended amount of repetitions.

    As shown in the videos:
    - Do not keep elbows pinned to your sides, but bring them back.
    - Do NOT lift your shoulders.

    See VIDEOS! both excellent

    1. Christian Boeving - Drag Curl (Best Biceps Exercise Ever)
    2. Drag Curl Exercise Guide and Video (Barbell Intermediate Exercise) from Body Building.com

    Exercise and Body Building Triceps

    There are a number of different exercises for working the triceps. Search GOOGLE for triceps + dips

    1. Tricep Bench Dips below
    2. Tricep Kickbacks with Dumbbells below
    3. Tricep Dip Kicks
    4. Cable Machine Overhead Triceps Extension machine
    5. Cable Rope Machine for Triceps Rope Pulldowns video with Michelle Trapp; machine; (outside link)
    6. Triceps Lifts with Band from Spark People
    7. Triceps Arm Workout from NHS UK; very easy, with Close-grip Wall Push Ups, Press Ups, Bench Dips, and Tricep Kickbacks.
    8. Watch VIDEO demos Triceps Exercises

    Tricep Dips with Straight Legs

    Triceps Exercise Demos from Spark People site

    1. Assisted Triceps Dip Machine
    2. Barbell Triceps Extensions on Ball
    3. Dumbbell Triceps Extensions on Ball Ex 50
    4. Dumbbell Triceps Kick Backs
    5. Lying Dumbbell Triceps Extensions
    6. Lying Triceps Lifts
    7. Partner Triceps Toss with Medicine Ball
    8. Reverse Grip Triceps Pulldown on Cable Cross Machine
    9. Seated Dumbbell Triceps Extensions
    10. Seated Triceps Extension Machine
    11. Standing Overhead Triceps Extension with Medicine Ball
    12. Standing Overhead Triceps Pull on Cable Cross Machine 238 (local link)
    13. Standing Triceps Stretch
    14. Triceps Dips on Medicine Ball
    15. Triceps Dips with Bent Knees
    16. Triceps Dips with Straight Legs
    17. Triceps Lifts with Band (local)
    18. Triceps Rows with Band

    See Spark People Ex - list alpha

    NOTE: Fitlopedia's YouTube Channel is an excellent source for short, to the point vids of exercises demos with NO ads Note: when a vid finishes it moves on to another.

    Ex 50

    Source: "Dumbbell Triceps Extensions on Ball" Spark People Ex 50 at http://www.sparkpeople.com/resource/exercises.asp?exercise=50

    Exercise and Body Building Tricep Bench Dips [Triceps] [Arms] [Health] [Grains] [Fruit] [Salads] [Vegetarian] [Vegan] [Exercise / Body Building] [Lee's Recipes]

    Benchdip Triceps dips on bench work the triceps, pectorals and front deltoids. Among the different variations of "Dips", the Tricep Bench Dip is suitable at a gym with a bench or at home with any other type of support, including a simple chair.
    Keep elbows close to body.
    Keep body close to bench.


    1. Position yourself on a bench and place your hands on the edge of the bench right next to your hips. Then slide off of the bench until you're supporting yourself with only your arms and legs.
    2. Place your legs so your thighs and shins are at a 90-degree angle to each other. Position your thighs hip-width apart and keep them parallel with the ground.
    3. Lower yourself slowly by bending your elbows and allowing your knees to bend. Keep your lower legs perpendicular to the ground.
    4. Raise yourself to the starting position, pausing at the top and contracting your triceps.
    5. Complete 12 to 15 repetitions of the tricep bench dip, then take a brief rest. Do 3 to 4 sets, or fewer if you reach exhaustion before then.

    Tricep Bench DipWARNING! Do not extend arms upon ascent and do not widen elbows upon descent. See vid #4.

    For a more advanced version, stretch your legs out (see model at right) plus do more reps. For more info watch videos below, esp. #4.

    WARNING! Greg Brooks (London-based personal trainer) warns that the bench triceps dip is dangerous. Greg says: "The human body is a highly sophisticated organism but when it comes to our muscles and joints they are only designed to work in a very specific way. A basic anatomy book will show you that moving a joint in the wrong direction will damage the joint and surrounding soft tissue. So performing bench triceps dips, that are so common during Boot Camps, is totally destroying the shoulder capsule because the arms are not designed to go backwards to that extent. All the exercises that you perform must work inline with your body and not against it so as to reduce the potential for injury."

    Exercise and Body Building Triceps Lifts with Band [Triceps] [Bands] [LINK]

    Triceps Lifts with Band

    Starting Position: Grab each handle and place feet on band, hip-width apart. Stand tall with back straight, abs engaged, arms at your sides, palms facing each other. Bend knees slightly and with a straight back, bend forward slightly from the hips.

    EXHALE: Keeping arms straight and close to the sides of your body, lift your hands up towards the ceiling behind you.

    Special Instructions: Do not arch or round the back. Keep the abs engaged to protect your lower back. Keep wrists straight and in line with the forearms. Make it easier: Bring legs together (closer to center of band) for less resistance. Make it harder: Open legs wider (closer to handles) for more resistance.

    INHALE: Slowly lower arms back down to start position to complete one rep.

    Muscles Worked: Triceps

    Source: "Triceps Lifts with Band" by Spark People
    online at http://www.sparkpeople.com/resource/exercises.asp?exercise=251 accessed August 24, 2014

    VIDEOS How to Do

      Triceps Bench Dip
    1. Triceps Bench Dips Michelle shows you the 3 levels; from LiveStrong (w/ ads)
    2. Triceps Push Downs Michelle shows you the 3 levels; from LiveStrong (w/ ads)
    3. Triceps Push Ups Michelle stresses keeping elbows close to body, never flared out; from LiveStrong (w/ ads)
    4. How to Do Triceps Dumbbell Extensions
    5. How to Do Triceps Kick Backs
    6. How to Stretch Triceps
    7. Bench Dips (Maximum Reps to Failure) Rusty Joiner demonstrates Level 3 (no ads)
    8. Tricep Dips on Chair from Rebecca (At Home Tricep Workout) 3 levels
    9. Triceps Bench Dip clear illustrated directions extracted from a vid from Passion for Profession
      Note: Youtube source video (outside link) has ads
    10. Dips on Police Barricades in Times Square by Rabbi Shimon Sandler coached by Prophecy. EXCELLENT INSPIRING DEMO!

    More Exercises

    Dumbbell Triceps Kick Backs
    Dumbbell Triceps Kick Backs
    Triceps Rows with Band
    Triceps Rows with Band

    Pushups on Foam Roller

    Low Mount Reverse Flys with Band
    Wall Sit with Dumbbell Biceps Curls
    Wall Sit w/ Dumbbell Biceps Curls

    Dumbbell Shrugs

    Low Mount Seated Rows with Band Bands

    from Spark People


    1. Starting Position Sit on floor with knees slightly bent, feet hip-width apart. Keep back straight, abs in, heels on the floor. Loop band around the soles of the feet, then cross the ends/handles over shins so right hand holds left handle and left hand holds right handle, palms facing down.
    2. Action EXHALE: Pull hands toward chest so elbows and fists are at or near shoulder level, pinching shoulder blades together at the end of the movement. INHALE: Slowly return to starting position to complete one rep.
    3. Special Instructions Make it harder: Spread feet apart so they lie on the band closer to handles for more resistance. Make it easier: Do not cross handles and keep feet close together at center of band. Make sure the band is secure around your feet.

    Muscles Worked: Upper back, Triceps

    Low Mount Seated Rows with Band

    Tricep Kickbacks with Dumbbells Exercise and Body Building [Triceps]

    A simple exercise to tone arms: Tricep Kickback When you have sculpted triceps you can wear short-sleeved and sleeveless shirts. A terrific beginner exercise for sculpting the backs of upper arms is tricep kickbacks. Anna suggests using bands. Jillian Michaels recommends dumbbells.

    How to Do Tricep Kickbacks with Dumbbells

    1. Hold a dumbbell in each hand and stand with your feet hip-width apart with a slight bend to your knees.
    2. Bend over at the waist so that your torso is slightly above parallel with the floor. Bend both elbows so that your upper arms are locked at your sides parallel to the floor.
    3. Keeping your arms still, straighten your arms behind you until the end of the dumbbell is pointing down toward the floor with your palms facing in towards your body.
    4. Hold for a beat and inhale, slowly lowering your arms back to the starting position, and repeat.
    5. To do this properly, remember to keep your abs tight and your back flat.

    Sources for "Triceps":
    Directions: eHow http://www.ehow.com/how_2089784_do-tricep-bench-dips.html accessed 11/23/13
    Bench dip gif from ExRx.net http://exrx.net/WeightExercises/Triceps/BWBenchDipFloor.html accessed 12/14/13
    "Low Mount Seated Rows with Band" from Spark People http://www.sparkpeople.com/resource/exercises.asp?exercise=174 accessed December 16, 2013
    "How to Get Sexy Arms" from Jillian Michaels http://www.jillianmichaels.com/fit/lose-weight/how-to-get-sexy-arms accessed April 26, 2014
    All video urls from YouTube

    Passion for Profession (PHP)

    Passion for Profession (PHP) claims to offer the most complete information on exercise on the net.
    See PHP Web site and PHP List YouTube videos

    Butts and Thighs

    Leg exercises and squats will work the butt. See Butts A whole page!.

    Exercise and Body Building Lunges

    [Previous] [Health] [Butts] [Grains] [Fruit] [Salads] [Vegetarian] [Vegan] [Squats] [Exercise / Body Building] [Lee's Recipes]

    Lunges are a great leg exercise to do at home or at the gym. They not only work hamstrings, quads, and calves but additionally require a lot of stabilizing musclesl for balance. There are many variations but here are the basic for lunges.

    1. Stand straight
    2. Take a big step forward with left leg
    3. Lower trailing knee to floor (right knee)
    4. Push explosively with leading leg (left leg) to propel you back to the standing position
    5. Repeat with the right leg

    One step forward and back with the left leg and one step forward and back with the right leg is one rep. Do 12-16 reps if you are starting out, do 4-8 reps if you are advanced and working on strength/mass.

    Check out Videos for "Lunges" and "Lunges with Weights. See Jillian Michael's Pendulum Lunge and Lunges on the BOSU

    Lunges with [Stability Ball]

    The ball forces you to do a lunge with correct form.


    Keep your back straight and your abs engaged. When lunging, make sure your feet are spaced far apart so that you can lower straight down without leaning forward. Begin without weights and add dumbbells to this exercise as you get stronger over time.
    Watch Lunges with Ball from Coach Nicole at Spark People.
    Fitness Level: Beginner to Advanced
    Equipment Needed: Stability ball and dumbbells;
    Muscles Worked: Legs (quads, hamstrings) and butt (glutes)

    Lunge demonstrated by Kelsey Lee [Exercise / Body Building] [Lunges]

    In VIDEO! How To Do a Lunge Lunges Kelsey Lee demonstrates a lunge with the proper form. Kelsey breaks it down, step by step, shows you what muscles are used, how to do it the right way, and all the basics of the lunge. It is important for your knee not to go past your big toe to avoid future knee injuries. Lunge exercises tone your thighs which include the quadriceps (front muscles) and hamstrings (back muscles) and your glutes (butt) which we all want nice and firm! To kick up the workout, simply hold some dumbells in your hands.

    1. Movement: Step forward onto your heel, keeping your knee behind and in line with your toes and your hips level. Brace through your stomach and do not allow your lower back to round. Descend until just before your knee touches the floor. Then, pressing the heel of your front foot, lift your back leg up and step it forward with the same technique.
    2. Repetitions: When both legs have completed one full step, this counts as one repetition.

    Alternate Directions

    1. Stand with your back straight and your feet shoulder-width apart. Step forward in an elongated stride and place one foot in front of you. Most of your weight is on your front foot. Your other foot stays behind you with your heel off the floor.
    2. As you lower your body, bend both knees. Go as low as you can and pause at the bottom. You don't want your front knee to go past your toes and you want the trail knee as close to the ground as possible.
    3. Raise to the starting position in an elongated stride and repeat.
    4. After doing the recommended amount of repetitions, change legs.
    Advanced: Use weights to add more resistance.
    Make sure your stride is not too short because you could hurt your knees.
    Make sure your stride is not too long because you will put additional pressure on your hamstrings.
    Make sure your front knee does not pass your toes because you could injure knees in the long run.
    Keep your back straight with your shoulders always positioned squarely over your hips.
    Exercise variation: Alternate legs as you perform this exercise.
    Inhale while lowering yourself and exhale as you raise.
    Beginners: 10 repetitions with each leg
    Intermediate level: 15 repetitions with each leg
    Advanced level: 20 repetitions with each leg. 


    1. Bodbot http://www.bodbot.com/Exercises/10/Lunge--_-Dumbbell,-Walking# accessed October 22, 2013
    2. Steady Health Best leg and butt workout: lunges with weights accessed October 22, 2013

    Exercise and Body Building Core [Health] [ABS] [Grains] [Fruit] [Salads] [Vegetarian] [Exercise Books] [Exercise / Body Building] [Lee's Recipes]

    Everything is "core" so most exercises work the core. Abs exercises and squats will work core. Group Core has pushups, squats and ab exercises. Check ABS and Core - a whole page!.

    Exercise and Body Building ABS - Abdominals [Health] [Core] [Love Handles] [Grains] [Fruit] [Salads] [Vegetarian] [Exercise Books] [Exercise / Body Building] [Lee's Recipes]

    Great Abs

    I am obsessed with getting a "6-pack"! Abs involve so much that I added ABS whole page! 45 and More ABS10. See also Core, Crunch, and Plank. Scroll down to see links to videos and to almost everything I have collected about Abs and check exercise books and Lee's DVD's for yet more about ABS. The bottom line is that Abs are created in the kitchen so check out Diet to learn how to reduce body fat. There are two ways to address the ABS flab problem: either burn the fat off or suck it in with stronger muscles. Even if you don't lose fat, you can improve your waistline by toning your ABS muscles.

    1. On Line ABS videos a great place to start
    2. How Often to Work Out ABS? from Scooby
    3. How Intense to Work Out ABS? from Scooby
    4. 45 Must-Try Ab Exercises for a Strong Core
    5. ABS 30-Day Challenge with calendar page
    6. The Core from Harvard Medical School
    7. 4 Core Exercise Examples from Harvard Medical School
    8. Torch Your Belly Fat in Less than 15 Minutes a Day
    9. 7 Steps for 6-Pack Abs 6-Pack Abs are made in the kitchen
    10. Abs Workout Vids from Master X-Trainer Barron Jackson Excellent
    11. See YouTube VIDEO Madison Chase for excellent demos on abs and planks.
    12. Abs Anatomy Lesson from The Body Sculpting Bible for Abs
    13. Lower Ab Exercises: planks, reverse crunches and hanging knee/leg raises; from John Sifferman, NSCA-CPT
    14. Ab Ripper X Workout Exercises HubPage from blogger Vachon
    15. How Can I Get A Six Pack? 5 Reasons Why Your Abs Aren't Growing posted by Bryan DiSanto on Lean It Up site
    16. The 5 Best Oblique Exercises to Get Ripped Up Abs posted by Bryan DiSanto on Lean It Up site
    17. 10 Moves for a Flat Stomach posted by Jessica Smith on Shape magazine site; planks, crunches, bicycles
    18. 10 Best Foods for Flat Abs: almonds, eggs, soy, apples, berries, greens, yogurt, vegetable soup, salmon and quinoa.
    19. Power 12 from The New Abs Diet Cookbook by David Zinczenko.
    20. Power Abs Workout directions and images of a circuit of clamp, wiper plank, sprinkler, twister, skinny dip and jackknife; links to 30 second vids (awful ads)
    21. Basic Sit Up should be done slowly
    22. Pendulum with Ball works Abs, Obliques, and Hips
    23. Crunch with Ball works ABS
    24. Reverse Crunch with Ball works ABS and Inner Thigh
    25. Plank about planks, types of planks
    26. Plank Abs Exercise: 3 Variations from Marc Perry
    27. 10 Min Abs Workout - At Home Abdominal and Oblique Exercises from Fitness Blender routine plus link to Video EXCELLENT
    28. Low Mount Crunches with Band
    29. Superman with video from Jillian Michaels
    30. Hollowman with video from Jillian Michaels
    31. Strengthen Your Abs: 5 Great Abs Exercises: Knee Crunches, Easy Bicyles, Bicycles, Reverse Crunches, and V-Ups; excellent directions plus video by Marc Perry, Personal Trainer
    32. V-Ups (Jack Knives or #1) Lower Abs Exercise: 3 Variations by Marc Perry, Personal Trainer
    33. Crunch Smarter important tips on form with T-Tapp technique
    34. 25 Ways to Tone Your Abs Without Crunches (outside link)
    35. Love Handles includes a lot about twists and twist with bar
    36. 5 Abs-Sculpting Mistakes not enough core, too much abs, too many crunches, too many situps, not enough diet
    37. 5-Minute ABS" from Sadie of 3-Barre (video link)
    38. ABS vids (outside links from Passion 4 Profession site)

    ONLINE ABS VIDEOS - a great place to start

    1. Abs Crunch Test VIDEO Abdominal Crunch Test From Australia, this one-minute test measures strength and endurance in your abdominals.
      • Lie down on your back with your knees bent, feet flat on the floor and your heels about 18 inches away from your behind. Place your arms at your sides, palms down, fingertips next to your hips.
      • Place a ruler next to your fingertips in this position and measure 6 inches further. Put a piece of tape at that 6-inch marker.
      • Keeping your hands on the floor throughout the test, (just like abdominal crunches) engage the abs to lift your head, neck, and shoulder blades off the floor, but allow your fingertips to slide toward the 6-inch marker.
      • Return to the starting position to complete one rep.
      • Repeat this as many times as you can in 60 seconds, counting only the number of repetitions that your fingertips successfully reach the 6-inch marker. You may rest in the starting position (relaxed), but clock continues to run.
      • When the minute is up, score yourself. For women over 45 years of age, 4 is a low score and 30 is excellent. See Crunch Test for more about this Spark People test and its scoring.
    2. VIDEO XHIT: Rapid Abs Workout from Rebecca-Louise; fast-paced 10-min ABS routine that gets your heart rate up and flattens your stomach. Equipment: a mat.
      EXCELLENT vid by a young, very attractive fitness trainer. See more YouTube Videos with Rebecca-Louise; View Rebecca-Louise Facebook Page and Rebecca-Louise Blog.
    3. VIDEO 5-Minute Abs Workout from Fitness magazine by Sadie Lincoln of Barre3 who shares her 3 moves for a fast, quick 5-minute ab workout. Equipment: a mat, a core ball. See Video Script for 5 Min Abs.

      5-Minute Abs Workout
    4. VIDEO Jillian Michaels: 6 Week Six-Pack Abs Workout- Level 1 from Jillian Michaels
    5. VIDEO Jillian Michaels Standing Abs Workout Jillian Michaels
    6. VIDEO http://www.sixpacksecrets.com/jillian-michaels-standing-abs-workout Jillian Michaels 11/7/13
    7. VID YT Women's RIPPED SIX-PACK Abs Workout from Bikini Beach EXCELLENT
    8. VID YT 3-Min Home Ab Workout: Crunches & Leg Raises for 6-Pack Abs from Hugo Rivera consists of bicycle crunches, regular crunches and leg raises.
      • Perform all abdominal exercises one after the other with no rest in between sets. Only rest 30 seconds after the leg raises. 3-minute home ab workout routine: Triset: Bicycle Crunches 2 sets of 10-30 repetitions concentrating on form (no rest)
        Crunches 2 sets of 10-30 repetitions concentrating on form (no rest)
        Leg Raises 2 sets of 10-30 repetitions concentrating on form (30 sec rest)
      • If you have more than 3 minutes to work your abs you can do as much as 3-5 sets of each exercise. Concentrate more on form and exercise execution than on the amount of repetitions.
      • DIET! Acquiring a six pack completely depends on the amount of body fat that you have. Thus, while this ab workout will get your abdominal muscles hard and in shape, you need to burn the body fat off. To burn body fat, use the right fat burning diet. See Hugo's Hugo's Fat Burning Diet (outside link opens in separate window). For more information and FREE articles on Training, Nutrition, and Supplementation, visit http://www.HugoRivera.net plus sign up for Hugo's FREE Weekly Newsletter and FREE E-book How to Gain Muscle as You Get Your Abs.
    9. VID Fitness Flat-Abs Formula Workout Top trainers share their best belly-tightening moves. Add any one of their three- to 12-minute combos to your routine, or stack them all for the ultimate waist-cinching session. Do three-move mini circuits: Match a faceup ab exercise (your fave, whether it's bicycles or the Teaser -- we know you have one) with either a facedown or side-lying move (like the Loaded Hip Dip) and a standing one (try the Upright Supercrunch).
      1. Upright Supercrunch Targets lats, abs, and obliques
        • Stand with feet hip-width apart, holding a 4-6-lb medicine ball overhead; lift right leg slightly behind you.
        • Engaging abs, hinge at waist to do a crunch as you bring right knee up toward chest and lower ball diagonally toward right hip.
        • Return to start. Do 10 reps. Switch sides and repeat.
      2. Loaded Hip Dip
      3. Scissor Ball
      4. Sphinx Plank Crunch
      5. Rolling Pin
      6. Dancing Bug
      7. Reach Under
    10. VIDEO How To Get Six Pack Abs In 6 Minutes On Your Couch from South African Peter Carvell of Sixpackfactory offers a good alternative if you have no equipment but do have a sturdy couch (see photo right). Better to have weights and of course you need diet; check out Peter Carvell's Protein Caffè Mocha Shake, a healthy, energizing morning pre-workout drink. NOTE: this vid is posted on 2 sites: YouTube and SixPackFactory. YouTube version is sometimes down and the Six-Pack Factory version has a lengthy ad on both ends. To avoid the ad on SixPackFactory version, start 1:00; stop 2:18.
      • ROUTINE for Six Pack Abs On Your Couch Youtube Version
      • Abs Couch Sitting on couch do 20 Knee Ups.
      • Lying on floor with hands, palms up, under couch, do 20 Leg Raises.
      • Followed by 20 Cycles.
      • Rest 10-20 seconds.
      • Continue with 20 Reverse Crunches.
      • Still lying on floor, but legs on couch, do 20 Leg On Couch Crunches.
      • Still lying on floor, but with feet under couch, do 20 Hip Thrusts.
      • Put legs back on couch.
      • Rest 10-20 seconds.
      • Do 20 Cross Crunches, 10 each side.
      • Followed by 20 Reach and Touch, 10 each side.
      • Finally, sit back on the couch with legs over the top, and do 20 Cross Leg Reverse Crunches, 10 each side.
      • Extra, see Low Mount Crunches with Band
      1. 4 - 6 times per week, do each of these exercises for as many reps as you can. Rest 1 minute between each exercise.
      2. At the gym do weight lifting exercises like Squats, Lunges, Push-ups. See also Pull Ups
      3. Eat a healthy clean diet, no junk food.
    11. VID FM Prone Plank from Fitness magazine "10 Best Ab Exercises". One of the best ABS exercise is the plank position. A plank is the pushup position only with elbows/forearms on floor instead of hands. HOLD, make sure to tighten your abs (your glutes will simultaneously tighten). Keep the back really straight. Start with approximately 15-20 seconds. Then rest for 30-45 seconds and repeat. It works EVERY core muscle without spending a lot of time.
      1. Get into a full pushup position with your palms on the floor beneath your shoulders. Hold here for 30 seconds, with your abs contracted and your arms and legs extended and your head aligned with your spine.
      2. As you build strength, hold this position longer, up to one minute. Go deeper: Try the one-arm stable switching plank.
    12. VID YT 8 Minute Abs Workout at Home, Exercise Routine & Fitness Training by Dena 8 1/2 minutes- good except for 2 min ad
    13. VID YT 8 Min Abs Workout, how to have six pack (HD Version) from passion4profession Excellent!

      The workout has been designed to specifically work on the abdominal area.
      It can be done by anyone who exercises regularly, both men and women. There are no particular requirements for this module; you just need to know how to properly perform the exercises involved.

      Perform this workout every second day (e.g. Mon-Wed-Fri) for at least two weeks. Then you'll be ready to perform the next level of this workout.
      Good Luck to get six pack!

      1. Working aerobically on your abdominal muscles for over 7 minutes stimulates the capillaries in this area. These in turn increase the blood flow.
      2. A greater blood flow means a greater flow of oxygen - and fat only burns in the presence of oxygen.
      3. Toned muscles need more calories (kcal) to stay active. Our organism tends to release these calories from the area near the active muscles. So it burns fat in that area.

      1. The module is designed to work the abdominal area "aerobically". Performing it straight after an aerobic workout (e.g.: running, spinning, swimming or other aerobic activities) will improve the positive effect.
      2. Learn the instructions for each exercise of this workout. Ensure you perform exercises properly.
      3. Pay attention on the correct breathing while performing the exercises. It is very important and will help you achieve the best results possible.

      See also:
      Abs Workout Level 2 (advanced) at https://www.youtube.com/watch?v=44mgUselcDU
      Level 3 (even more advanced) at http://www.youtube.com/watch?v=jrsQH3IPNnQ

    14. X Train Abs Vids from Master X-Trainer Barron Jackson EXCELLENT! See Barron Jackson
    15. Ab Ripper X exercise descriptions posted by Hub Page author Vachon
    16. Top 3 Lower Ab Exercises by John Sifferman, NSCA-CPT
    17. 45 Must Try Ab Exercises for a Strong Core copied from post by The Greatist Team. No vids nor images, but gives directions for ab exercises along with the Latin names of the targeted ab muscles.
      See more about this poster at http://greatist.com/.
    18. Torch Your Belly Fat in Less than 15 Minutes a Day from FitDay
    19. Abs Anatomy Lesson from The Body Sculpting Bible for Abs from FitDay
    20. How Can I Get A Six Pack? 5 Reasons Why Your Abs Aren't Growing posted by Bryan DiSanto on Lean It Up site
    21. Plank and Burn: Jump Rope and Plank for Tighter Abs: 20 Minutes excellent vid from Melissa Blender; very challenging with lots of jump rope and many plank variations
    22. 10 Moves for a Flat Stomach posted by Jessica Smith on Shape magazine site; planks, crunches, bicycles
    23. The 5 Best Oblique Exercises to Get Ripped Up Abs posted by Bryan DiSanto on Lean It Up site
    24. Low Mount Crunches with Band
    25. Core & Lower Stomach Exercises Boot Camp Workout excellent YouTube vid from personal trainer Rachel Buschert Vaziralli in Howcast workout video short 2 1/2 minutes; shows how to plank; accessed December 30, 2013 Planks are great for core. Rachel goes over how you do a plank. Rachel's PlankTo do a forearm plank come on on to your elbows, with your feet about a hip width apart amd your elbow right underneath your shoulders. Do not the belly just hang out! If you just hang out in plank position, without engaging your core, you're not getting the benefits of the plank, which is to pull the belly muscles in, fire up what most people are talking about when they say lower stomach, and then, pulling your abdominals in even deeper. Just breathe and maintain this position. You could hold it for 30 seconds. You could hold it for a minute. Just as you get stronger, you would maintain the length of time longer and longer. To modify, lower the knees, making sure you don't collapse. It's like you had a vest on and you were going to button the vest, together. You want to make sure the buttons on that vest don't burst open and collapse. Pulling the belly in, engaging, careful not to sink in your shoulders but maintaining the alignment through the shoulder joint. If you wanted to make it harder, again, coming either just one knee would be the next progression. Last progression would be here, or even raising one leg. As long as you can do it without changing the position of your pelvis. Great ways to engage your core, lower stomach, and you can even take that plank into a side position, still keeping in mind, the pulling in of the [?] TBA, the transversus abdominis, and then raising up to engage along the whole side of your body. You could do it here. You could raise one leg. There are lots of different variations, but the purpose is to strengthen your core muscles, which is going to help you have better posture. It's going to aid in any other exercise that you do. It's going to be what supports your spine through all different types of movement.

    Lower Abs [Abs]

    Two things to keep in mind when attempting to work the lower abs:

    1. The most important thing to remember is that a lower abs workout will NOT aid in losing fat in the area being worked. Fat has to be lost over the entire body in order to lose fat in this area.
    2. An effective lower abs workout will however strengthen and tone the core muscles.

    Three exercises to include in a lower abs workout for maximum results:

    1. Alternating supine leg walk Lie on the floor and place your hands under the buttocks. The legs are lifted vertically and the ads contracted to tense up the midsection. Next one leg is lowered to within a couple inches of the ground and the position is held for approximately one second. Return the start and alternate legs for a few more repetitions.
    2. Supine reverse crunch Lie on the floor and place your hands under the buttocks. Bend the legs ninety degrees once you have them vertical to the body. Tense up the midsection by contracting the abdominal muscles while keeping the legs at a ninety degree angle. Keeping the angle lower the legs slowly until the back of the feet are a couple inches off the ground then pull the knees toward the chest while squeezing the abs. Repeat for a full set.
    3. Leg Lift Lie down on your back with hands placed beneath the buttocks and lift the legs vertical to the body. In this lower abs workout the upper abs are utilized to contract the midsection. Both legs are then lowered until the back of the feet are just above the ground and this position is help for a few seconds. Then return the legs to their vertical position and repeat the exercise.

    Remember that the combination of losing fat over the entire body and incorporating these three exercises will give you an effective workout of the lower abs that provides results.

    Use a resistance band to increase effects of crunches. See Low Mount Crunches with Band (outside link from Spark People)

    Source: Getting a Lower Abs Workout at http://www.sixpacksecrets.com/getting-a-lower-abs-workout accessed November 7, 2013

    Pulse Up [Abs]

    Pulse Up Pulse Up is a less prominent stomach toning workout than, say, the crunch. However, thanhe pulse up involves first putting your body into a crunch like position. Then, keeping your upper body flat on the floor you will raise both of your legs into the air so that they are essentially vertical. From this position you will press or pulse your legs further upward into the air, such that your buttocks are lifted a few inches off the ground. In doing this workout your abdominal muscles will be forced to exercise since they are necessary for that upward vertical motion of your lower body.

    For a short YouTube clip plus many more abs vids, go to: RandomAbs Routines accessed 11/15/13

    Exercise and Body Building Dead Lifts [Dead Lift Squat] [Squats ] [Health] [Grains] [Fruit] [Salads] [Vegetarian] [Vegan] [Exercise / Body Building] [Lee's Recipes]

    Difference between Dead Lift and Dead Lift Squat:

    • Dead Lift: Do NOT bend knees. Do hip hinge move. Bend over the fence, like picking up a piece of paper. Spine curved. Go only to knees. Chest up.
    • Dead Lift Squat: Bend knees. Like sitting in a chair. Make sure knees do not go over toes. Use heels!
    • Row: Chicken wings. To belly button.

    Dead Lift
    Dead Lift

    demonstrated by Mary Ann at Club Sports See [Page] [YT Video]

    See VIDEO! Dead Row and Dead Lift from Erica of Mike Arteaga

    Directions for Dead Lift (aka Straight-Leg Deadlift)

    The straight-leg deadlift is a a good classic exercise to use when starting out. If you have back issues, start without weights, using only your body weight. As you increase strength and add weight, drop the weight at the bottom of the exercise should your back begin to ache. The deadlift is one of the few exercises that develops legs, abdominals, lower back and upper back all at once. Deadlifts increase power and strength plus improve posture. Mix up a deadlift regimen by switching leg or hand placement to change the focus of the exercise and increase its difficulty.

      Hip Hinge
    1. Get into Set Position: Stand tall with your legs hip-width apart, knees soft but straight and chest lifted. Keep your abs engaged throughout to support your lower back.
    2. Bend at Hip, keeping your back straight, like bending over to pick up a paper see Deadlift Hip Hinge.
    3. Grip the barbell with hands, using an overhand grip, shoulder-width apart and pick it up by squatting and lifting with your legs. Lift the weight to a standing position with your legs is important in order to to avoid straining your lower back.
    4. With your knees straight, drive hips back, hinge forward at the hips and slide the bar down toward your toes. Keep core tight! Keep your spine long and straight. Resist the urge to round your back.
    5. When you feel a stretch in your hamstrings, stop the movement.
    6. Stand back up slowly. Note that you return to the standing position with shoulders back and down and chest lifted.
    7. Before repeating, pull shoulders back if they have rounded
    8. Complete three sets of 10.

    What Percentage of Body Weight Should You Be Able to Deadlift?
    If you are a new lifter, don't focus on the amount of weight you lift. Focus instead on developing good technique to prevent injury and so that the weight you can lift increases naturally. Novices are starting lifters. You fall into this category if you have been training less than a year but know the fundamentals of the lift. On average, a woman who is a novice may lift roughly 100 percent of her body weight, a man roughly 133 percent of his body weight...... an elite deadlifter should pull 200 percent her body weight or, for men, 260 percent of his body weight! See source below to read more on this.

    Plates See [Equipment, Athletic Shoes and Gear] for information about how much plates weigh.


    1. Jillian Michaels site
    2. "Why Work Out Your Legs?" Club Sports accessed 11/20/13
    3. "What Percentage of Body Weight Should You Be Able to Deadlift?" http://livewell.jillianmichaels.com/percentage-body-weight-should-able-deadlift-4372.html accessed 11/20/13

    Variations of Deadlift from Jillian Michaels site

    These variations will not be used by me in the near future.

    Single-Leg Deadlift

    Using a similar movement to a straight-leg deadlift, the single-leg deadlift adds challenge by forcing you to balance. Stand with your feet together and hold the weight in front of you, arms straight with an overhand grip. Lift one leg slightly so your foot is just above the floor. Lower the weight toward the floor while raising your lifted leg straight behind you. Keep your back straight, abdominals tight and a slight bend in your supporting leg. When you feel a stretch in your supporting leg, return to the starting position by raising your torso as you lower your lifted leg. Complete three sets of 10 on each leg.

    Trap Bar Deadlift

    The trap bar deadlift is the same exercise as a straight-leg deadlift. The only difference is that instead of a barbell or dumbbells, you use a trap bar. The change in the bar allows for a different grip and hand placement. Once you are at the bottom of the exercise, your hands end near the sides of your ankles. Not all trap bars are appropriate for this exercise: It works best with a square open-ended trap bar. Complete three sets of 10.

    Sumo Deadlift

    In the sumo deadlift, you stand with a wide stance and grasp the bar between your legs when you bend your legs to reach down. Stand with your feet wider than shoulder stance and position your feet under a barbell. Squat, keeping your abdominals taut and your head high, and place your hands between your legs on the barbell with a shoulder-width overhand grip. Lift the bar by bringing your hips and knees to full extension, but do not lock your knees. If your shoulders round during the lift, pull them back. Keep your knees pointing in the same direction as your feet throughout the exercise. Complete three sets of 10.



    1. Image and dead lift directions from Club Sports PDF at http://www.clubsports.com/sites/default/files/_/WOM/cs-october_13-workout_of_the_month.pdf
      Club Sports Work Out of the Month at http://www.clubsports.com/pleasanton-fremont-green-valley-oregon-valley-vista-aliso-viejo-walnut-creek/blog/4356/workout-of accessed November 17, 2013
    2. Video Dead Row and Dead Lift from Erica of Mike Arteaga at http://www.youtube.com/watch?v=v59BF9sANj8 accessed November 17, 2013

    Barbell Squat for legs

    The barbell squat is the undisputed king of all leg exercises. This compound movement engages the hip flexors, gluteals, quadrilaterals, hamstrings and calf muscles for a lower-body workout like no other. The downward squatting motion of the lift seems simple enough, but proper form is necessary for maximizing your efforts and avoiding injury. The experts at Georgia State University suggest performing this lift inside a squat rack, and that's sound advice. The heavy-duty construction of the rack will support almost any weight and prevent the bar from hitting the floor if dropped.

    1. Place the bar on the squat rack at a height just below your shoulders. Center the barbell behind your head and between your shoulders, resting just below the base of your neck. Grip the bar outside of your shoulders in a comfortable position.
    2. Put one foot in front of your body and the other foot behind. Lift the bar off the rack and step forward with your rear foot so both your feet are beneath you again. Position your feet shoulder-width apart, with your knees and toes pointed forward.
      Related Reading: Air Squat vs. Squat
    3. Begin the downward motion by contracting your abdominal muscles and hinging forward at the hips as you bend your knees. Inhale on the way down, keeping your back straight and your head pointed forward.
    4. Ensure that your toes stay in front of your knees as you squat down. Keep the weight centered in your heels and lower the barbell until your thighs are parallel to the floor. Avoid bouncing at the base of the movement.
    5. Exhale as you bring the weight back up by pressing your feet into the floor. Maintain form as you straighten your legs and rise to a standing position, keeping your head pointed forward and your back straight. Repeat the motion for the desired amount of repetitions.


    Source: "How to do a Proper Squat with a Bar"
    at http://healthyliving.azcentral.com/proper-squat-bar-4305.html" accessed November 17, 2013

    Exercise and Body Building Dead Lift Squat [Deadlift] [Deadlift Squat] [Health] [Grains] [Fruit] [Salads] [Vegetarian] [Vegan] [Exercise / Body Building] [Lee's Recipes]

    This section is in draft stage

    Confusing! Article "How to do a Deadlift Squat" by The Nest. seems to be describing a deadlift because it specifies to NOT arch back.??

    Dead Lift or Dead Lift Squat
    "How to do a Deadlift Squat" by The Nest

    Want to find out how strong you really are? Try a deadlift. The exercise in which you squat, then lift a weight off the floor is commonly called a deadlift, to distinguish it from a standard squat in which you typically begin with a barbell across your shoulders. Bodybuilders particularly appreciate deadlifts because they help build muscle mass. If you're looking to build your back, hip or leg muscles, the deadlift is a good place to start.
    With Barbell Dead Lift

    1. Set your feet shoulder-width apart, or a bit wider, with the balls of your feet beneath the barbell.
    2. Squat and grasp the barbell so your palms face your body. Alternatively, try an alternating grip by turning one palm away from your body, particularly when you're lifting heavier weights. Your arms should be straight and positioned just outside your legs and your shins should be about an inch behind the bar. Keep your head up and your feet flat on the floor at all times.
    3. Exhale, tighten your abdominal muscles and rise to an erect, standing position with your shoulders back. Move your hips, knees and shoulders simultaneously and keep your arms straight as you rise. Keep the barbell close to your body throughout the lift.
    4. Inhale as you squat slowly and lower the barbell to the floor. As with the upward move, keep your arms straight and your hips, knees and shoulders in sync. Don't arch your back.
    5. Perform two sets of eight to 12 repetitions, or work up to that level.

    Source: "How to do a Deadlift Squat" by The Nest. QUESTION: Is this "deadlift" because NOT arch back?
    at http://woman.thenest.com/deadlift-squat-3455.html" accessed November 17, 2013

      1. ATTENTION
        Get into Start Position.ONE
      2. TWO
      3. THREE

    Squats Exercise and Body Building


    Starting Position: Stand with feet wider than shoulder width apart and toes pointed forward.

    INHALE: Slowly lower your body and remember to bend slightly at your hips. Keep your weight back on your heels and your back as upright as possible. Make sure your knees do not cross the plane of your toes.

    EXHALE: Straighten legs and come up to the starting position to complete one rep.

    Special Instructions: Go to 90 degrees! Do not go past 90 degrees to avoid too much stress on joints. If you feel pain in your knees, go down only to where you don't feel pain and come back up. If you have difficulty performing this exercise, use a chair or wall to help with balance until you build sufficient strength.

    Muscles Worked: Quads, Glutes

    modified shallow at 45 degrees
    from Spark People Ex 21 Squats
    See List Spark People demos

    One of Heidi's favorites. [Heidi's Exercises]

    King of exercises, squats work the legs, glutes and the core too.

    There are many kinds of squats: Bench Squats, Wall Squat, Air Squat, Squats with Weights, Stability Ball Squats, Deadlift Squat, Sumo Squat, Wall Squats like the Hack Squat, and others. See Benefits of Squats. See Mehdi's [Strong Lift Squats] for excellent vids and advice on squats. Even just for fun and curiosity, see the ultra difficult Pistol Squat which is a deep squat on one leg.

    CAUTION! Always make sure knees do not extend beyond toes. Keep knees back!

    See [Dangerous Exercises]

    Exercise and Body Building Wall Squat

    [Deadlift] [Deadlift Squat] [Lunges] [Core] [Health] [Grains] [Fruit] [Salads] [Vegetarian] [Vegan] [Exercise / Body Building] [Lee's Recipes]

    Wall Squat: Stand with your back about 1 1/2 feet from a wall, feet hip-width apart, your weight on your heels. Lean back until your shoulders and upper back touch the wall. Now slowly lower yourself (as if you were going to sit on a chair) until your thighs are parallel with the floor and your legs form a 90-degree angle. In the seated position, your back, from the shoulder blades to the lower rib cage, should rest lightly against the wall. Hold this position for as long as you can, stand back up, and repeat. When you've mastered the form, you can add resistance with hand weights. Once you've developed quad, glute, and hamstring strength with this beginner move, you can do more advanced leg exercises.

    Exercise and Body Building Air Squat

    [Deadlift] [Deadlift Squat] [Lunges] [Core] [Health] [Grains] [Fruit] [Salads] [Vegetarian] [Vegan] [Exercise / Body Building] [Lee's Recipes]

    Air Squat Air Squat Definition: The air squat serves as both a strength-training exercise and a functional movement that mimics real-world activities. The air squat (also called body weight squat) uses only body weight for resistance and is more functional than the standard squat, which typically incorporates external resistance, such as a loaded bar or dumbbells. Use the air squat to learn proper squatting technique and advance to the standard squat as you become stronger. Follow the directions below plua view GMB YouTube video Mastering Bodyweight Squat Technique, a short, 4.5 minute, tutorial on how you can improve your squat in just a few minutes a day. btw Check out all All GMB Videos..

    Air Squat Technique: The air squat and the standard squat are performed with the same basic exercise technique.
    1. Stand upright with your feet about hip-width apart.
    2. Keep your chest up, your shoulders back and your neck in nuetral alignment with your spine. Initiate the downward movement by pushing your hips back, transferring your weight to your heels.
    3. Continue lowering your body until your thighs are about parallel to the floor.
    4. Pause for a count before pressing through your heels, extending your knees and hips and returning to a standing position.

    Purpose: The air squat is the most basic version of the squat and is an appropriate movement for beginners and individuals learning proper squatting form. The air squat does not provide enough resistance for advanced lifters, who add external resistance and perform a standard squat to strengthen the muscles of the legs, hips, butt and core. Some workout programs incorporate a fast-paced air squat as an aerobic exercise to work the cardiorespiratory system.

    Proper Form: During the air squat, lift your arms to the front to counterbalance your body. As you lower into the squat, keep a natural arch in the lower back; do not round out the back or shoulders. For the standard squat, hold the barbell on your traps -- across your upper back -- not on your neck. You can also hold dumbbells by your sides or in front of your shoulders. Although pushing your hips back may feel counterintuitive and unbalanced, it protects your knee joints, keeping the tension on the thigh muscles. Pushing your knees forward past your toes places excessive pressure on the knee joints.

    Workout Routine: Make sure you can complete 15 to 25 repetitions of the air squat with good form before you add external resistance and advance to the standard squat. Complete eight to 12 repetition for two to three sets of the standard squat. The air squat and standard squat are the most fundamental squat exercises. After perfecting proper squat form, change up your leg routine by incorporating other squat movements, such as the front squat, hack squat, one-legged squat, the pistol squat and the split squat.

    More Related Reading from AZCentral:

    1. Squat to Leg Extension Ratio (Outside Link) Squats and leg extensions exercise the legs, but not in the same way. Squats are a compound exercise that works multiple muscles at once, while leg extensions focus solely on strengthening the quadriceps. Because the squat exercise involves nearly every muscle in your legs, you can lift more weight compared to leg extensions which only target the quads. By determining your squat-to-leg extension ratio, you can track your leg workout progress and get a clearer picture of your quadriceps vs. full leg strength.

    More about the Air Squat:

    Air SquatThe Air Squat is a body weight movement exercise that promotes leg strength and endurance by targeting the quadriceps, gluts and hamstrings.

    See My Leader Source video How to Air Squat Body Weight Exercise

    For a lengthy (10+ minutes) but very informative video on proper squat technigue, see James Wilson's YouTube vid How to squat. James points out the mistakes that people make. James specializes in mountain bike training, but his training tips can be useful for anyone interested in exercise. See List of James' YouTube videos

    Squat Instructions from Mayo Clinic w/ vid [Squats] [Legs]

    • VIDEO Squat Instructions from Mayo Clinic (outside link)
    • Definition: The squat is a body resistance exercise that works leg muscles. It targets the quadriceps and hamstrings. Strengthening these muscles can help protect the knees and boost performance in a variety of sports.
    • Instructions: To do a squat, stand with your feet slightly greater than shoulder-width apart and your toes pointing ahead. Slowly descend, bending through the hips, knees and ankles. Stop when your knees reach a 90-degree angle. Then return to the starting position. You'll feel tension in your legs and buttocks.
      Keep back in a neutral position. Don't flatten the curve of your lower back, and don't arch your back in the other direction. Make sure that your knees stay centered over your feet on the way down. Don't let your knees roll inward or outward. If you can't bend your knees to a 90-degree angle, simply go as low as you can. Use your arms for balance and support. Stop when you're fatigued or your form begins to suffer.
      One set of 12 to 15 repetitions is usually adequate.
      For best results, keep your back in a neutral position and your abdominal muscles tight during the exercise. Keep your knees centered over your feet on the way down. Keep movements smooth and controlled.

    Source: Mayo Clinic Video Squat Exercise with Dr. Laskowski and Nicole Krupa
    at http://www.mayoclinic.org/healthy-living/fitness/multimedia/squat/vid-20084663 accessed July 5, 2014

    Go to more Mayo Clinic videos list compiled by Lee

    EXCELLENT VIDEO! How to Do a Squat Boot Camp Workout

    Rachel's SquatPersonal Trainer Rachel Buschert Vaziralli demonstrates very clearly in this short 2 1/2 minute video how to do a proper basic body weight squat. Start with feet shoulder width apart. The wider you feet are apart, the easier it is to balance. Make sure that knees do not abduct nor aduct. Knees should stay neutral. Rachel describes You do squat by sitting back in a chair. Spine should be neutral. Inhale as you lower body and exhale as you come up.

    Exercise and Body Building Modified Squats with Band

    [Prev] [Deadlift] [Deadlift Squat] [Lunges] [Core] [Health] [Grains] [Fruit] [Salads] [Vegetarian] [Vegan] [Exercise / Body Building] [Lee's Recipes]

    Modified Squats with BandUsing a band increases the challenge of squats. See Resistance Bands

    Starting Position
    Grab each handle and place feet on band, slightly wider than the hips, toes forward. Stand tall with back straight, abs engaged, legs straight and arms at your sides.

    INHALE: Slowly bend at both knees to lower down towards the floor, not exceeding 90-degrees at the knees. EXHALE: Slowly straighten the knees to push back up to the start position to complete one rep.

    Special Instructions
    Minimize any forward leaning from the waist and keep chest lifted. You should feel resistance only when pushing up to the start position. Make it easier: Bring legs closer together (closer to center of band) for less resistance. Make it harder: Place legs wider (closer to handles) to increase resistance.

    Muscles Worked: Legs (quads, hamstrings, calves) and glutes

    Exercise and Body Building Sumo Squat

    [Prev] [Deadlift] [Deadlift Squat] [Lunges] [Core] [Health] [Grains] [Fruit] [Salads] [Vegetarian] [Vegan] [Exercise / Body Building] [Lee's Recipes]

    Sumo SquatSumo wrestlers are powerhouses of strength and balance. In the beginning of a match, the two opponents face off while performing a special type of squat in slow motion. Lifting one leg while leaning to the side, the wrestler uses his full weight and power to strike the mat. After repeating this move with the other leg, the wrestler then sinks down into a deep, wide-legged squat.

    How To Do Sumo Squat

    1. Stand with your feet as wide apart as possible while pointing your toes outward.
    2. Lower your body until your thighs are parallel to the floor.
    3. Hold for a beat, exhale, then press back up to starting position. Repeat.

    VIDEO Wide Sumo Squat:

    Firm legs and butt with this wide-stance squat.

    1. Stand with your legs slightly wider than shoulder- width, and your feet turned out. Interlace your fingers and put your hands on your belly. Beginning with soft knees, come into a deep squat with your knees pressing out. Hold here and squeeze through your glutes back up to the start. Do this deep squat ten times. Be sure to keep your knees tracked over your toes and your chest lifted.
    2. The second time you do this exercise, place your hands behind your head instead of on your belly for ten reps.
    3. The third time you do this exercise, extend your arms overhead in a V shape, keeping your elbows slightly bent. Do this wide sumo squat for ten reps. This move works your legs and your butt.

    Source: VIDEO "ARTICLE" from Fitness magazine
    online at http://www.fitnessmagazine.com/videos/m/32070370/wide-sumo-squat.htm accessed September 26, 2014

    Sumo Squat with Weight
    Sumo Squat with Weight

    Special Instructions: Keep shoulders directly over hips at all times. Do NOT let knees extend beyond toes. For best results, don't lean forward. Keep abs drawn in and don't arch your back. The wider stance and point the toes outwards brings the inner thighs into play. You can hold a weight.

    Works: inner and outer thighs

    Sumo Squat with Weight

    This is one of the many variations of the sumo squat. Place most of the weight in your heel and outer part of the foot. Keep chest up. See vid.

    Wide Sumo Squat

    WIDE Sumo Squat
    Wide Sumo Squat

    Wide Sumo Squat: Stand with your legs slightly wider than shoulder-width, and your feet turned out. Interlace your fingers and put your hands on your belly. Beginning with soft knees, come into a deep squat with your knees pressing out. Hold here and squeeze through your glutes back up to the start. Do this deep squat ten times. Be sure to keep your knees tracked over your toes and your chest lifted. The second time you do this exercise, place your hands behind your head instead of on your belly for ten reps. The third time you do this exercise, extend your arms overhead in a V shape, keeping your elbows slightly bent. Do this wide sumo squat for ten reps. This move works your legs and your butt. See video but be prepared to endure dull ad.
    Do sumo squat with a bar. See Sumo Squat w/ Michelle.

    Sumo Squat w/ Michelle

    [Gear] [Machines] [Sumo Squats] [Wide Sumo Squat] [Legs] Exercise and Body Building

    Good for inner thighs!

    VIDEO Sumo Squats, also called Plié Squats, are just the same as a regular squats, except the legs are a lot wider. Use the squat rack and a bar. Legs are wider than shoulders w/ toes pointed out. Chest high; ABS tight. INHALE on way down; EXHALE on way up. Squeeze glutes at top.
    8 - 12 reps.

    Make it harder by holding for a while at bottom.
    Make it easier by doing plain Wide Sumo Squat with no equipment or do Iron Sumo with a medicine ball.

    Iron Sumo Squat

    The Iron Sumo exercise works your arms, shoulders, butt, and thighs. Hold a medicine ball in front of your chest the entire time and lower into a deep squat. Make sure you squeeze your glutes and your legs as you return to start.

    Do 2 sets of 8 to 12 reps.

    Target Muscles: Glutes, Quadriceps Hamstrings, Deltoids, Abductors, Adductors, Soleus, Gastrocnemius, Triceps, latissimus dorsi, rhomboids, trapezius

    The key to this exercise is to stand with feet beyond shoulder width. The wide stance forces the inner thigh muscles to work harder. Toes should be turned out.

    Once feet are in position, hold the medicine ball in front of your body. The arms should hang freely during the first part of the movement.

    Squat down until legs are parallel and ensure abdominals are engaged. A partial movement (half way down) is okay for those with limited mobility. Be sure to keep back straight and head up.

    Exhale as you stand up.

    Raise medicine ball above your head, keeping abdominals engaged and elbows soft, shoulders relaxed and down; squeeze glutes as you raise ball above your head, pause and lower to starting position. Repeat.

    Reps Recovery Sets
    12 to 15 reps x 3 sets; 30 seconds recovery between sets


    1. "Strengthen Your Thighs With Sumo Squats" from Jillian Michaels at http://www.jillianmichaels.com/fit/lose-weight/strengthen-your-thighs accessed May 27, 2014
    2. "Sumo Squat" from Wattage, training studio, at YouTube https://www.youtube.com/watch?v=jbA8akeUmpo accessed May 27, 2014
    3. "Wide Sumo Squat" from Fitness at http://www.fitnessmagazine.com/videos/m/32070370/wide-sumo-squat.htm accessed May 27, 2014
    4. "Modified Squats with Band" from Spark People at http://www.sparkpeople.com/resource/exercises.asp?exercise=247 accessed July, 2014
    5. "Squats" from Spark People at http://www.sparkpeople.com/resource/exercises.asp?exercise=21 accessed August 3, 2014
    6. "Sumo squat with medicine ball press" from Women's Health at http://www.womenshealthandfitness.com.au/fitness/workouts/792-sumo-squat-with-medicine-ball-press accessed September 3, 2014

    Exercise and Body Building Stability Ball Squats [Squats] [Hack Squats] [Exercise / Body Building] [Health] [Lee's Recipes]

    [Air Squat] [Deadlift] [Deadlift Squat] [Grains] [Fruit] [Salads] [Vegetarian] [Vegan]

    Stability Ball SquatsStability Ball Squats are a great exercise for beginners, or people who have postural deviations which prevent them from performing a squat with safe, proper form. Position the Stability Ball against your upper back and lean against the wall, maintain a neutral spine and walk your feet forward. Squeeze your shoulder blades together, and keep your chest open, and rib cage elevated. Slowly lower your body by bending your ankles, knees, and hips. The range of motion will depend on the strength of the individual, but it should not exceed a 90 bend of the knee. Keeping your knees on top of your ankles and in line with your toes relieves undue stress on your patellofemoral joint which is prone to overuse injuries from excessive weight, and cardio training. Avoid arching your back or pushing your buttocks too far back towards the ball by "bracing" your deep abdominal muscles. Add resistance in the form of dumbbells, once you have mastered the mechanics of this movement. For a demonstration see Personal Trainer Brianna Larson's 30 second YouTube video "Stability Ball Squat". Note: sometimes Brianna's vids are not available. ew 4/17/14

    Personal Trainer Brianna Larson's YouTube videos and inspirational Pinterest Posters.

    Exercise and Body Building Hack Squats using a stability ball

    [Deadlift] [Deadlift Squat] [Lunges] [Core] [Health] [Grains] [Fruit] [Salads] [Vegetarian] [Vegan] [Exercise / Body Building] [Lee's Recipes]

    [Squats] [Stability Ball Squats] [Stability Ball]

    Hack Squat Definition: A hack squat is an exercise performed on a machine by using the legs to move weight resting on the shoulders, thereby moving the weight as the legs are straightened and the feet remain stationary. This variation by Jillian Michaels uses the body ball to strengthen your quad muscles.

    Hack Squat Type: Resistance Exercise
    Equipment: Wall, Dumbbell, Exercise Ball
    Muscles Worked: Calves, Gluteals, Hamstrings, Quadriceps

    Step 1: Standing with your back to the wall, place the body ball between your back and the wall and lean against the ball so that it is supporting your lower back.

    Hack Squat Step 2: Hold for a beat, exhale, and press back up to your starting position and repeat.

    Sources (Squats):

    1. Arizona Central: Healthy Living "Air Squat vs. Squat"
      at http://healthyliving.azcentral.com/air-squat-vs-squat-14385.html accessed November 17, 2013
    2. My Leader Source YouTube "How to Air Squat Body Weight Exercise"
      at http://www.youtube.com/watch?v=y72gHq_8RjE accessed December 20, 2013
    3. "How to squat" YouTube vid by James Wilson 10+ minutes http://www.youtube.com/watch?v=90dbFDXfL3Q#t=54 accessed December 20, 2013
    4. "How to Do a Squat Boot Camp Workout" YouTube vid from personal trainer Rachel Buschert Vaziralli in Howcast workout video short 2 1/2 minutes http://www.youtube.com/watch?v=UXJrBgI2RxA accessed December 30, 2013
    5. "Hack Squat" from Jillian Michaels at http://www.jillianmichaels.com/fit/the-regimen/exercises/hack-squat?xid=nl_LosingItWithJillianMichaels_20140430 accessed May 1, 2014
    6. "Stability Ball Squat" description and video from Brianna Larson http://www.youtube.com/watch?v=oL5BLv2tWh0 accessed December 31, 2013. Note: sometimes Brianna's vids are not available. ew 4/17/14

    Exercise and Body Building Body Weight Squats Proper Form Technique - Anywhere Exercise

    [Push-ups] [Pull-ups] [Drag Curls] [Tricep Dips] [Lunges] [Dead Lift] [Dead Lift Squat] [Squats ] [Clean and Press] [ABS] [Arms] [Exercise / Body Building] [Health] [Lee's Recipes]

    Body Weight Squats Proper Form Technique - Anywhere Exercise

    The air squat is also called body weight squat. The squat is a fundamental exercise. In order to master weighted back squat or any form of the squat with weights, you must be able to properly squat with your own body weight. Here are the steps:

    1. Keep your weight flat on the floor so you can feel every part of your foot which is touching the floor.
    2. Your first motion is not bending your knees, but tilting your pelvis anteriorly bringing your butt backwards like you are sitting on something behind you.
    3. Most importantly, your back should not round and be completely neutral for the duration of your squats.
    4. Inhale as you squat down to a parallel or below (with just body weight) position. Hold your breath until you are about 2/3 up and exhale as you finish the motion, squeezing your butt.

    Your core should be drawn in tight for the duration of the motion. Stop if you feel any knee or back pain. Remember, your knees should be pointing in the same direction as your toes. If you need help, you can hold on to something in front of you so you can practice the anterior pelvic tilt. Also try the stability ball squat which will help you balance and practice the anterior pelvic tilt.


    1. YouTube "Body Weight Squats Proper Form Technique - Anywhere Exercise" http://youtu.be/Up_48p-BMug accessed December 20, 2013
    2. Ask the Trainers "Functional Training Exercises for Beginners" http://www.askthetrainer.com/functional-training-exercises-for-beginners/ accessed December 20, 2013

    Exercise and Body Building The Benefits of Squat Exercises

    [Squats] [Air Squat] [Deadlift] [Deadlift Squat] [Grains] [Fruit] [Salads] [Vegetarian] [Vegan]

    Squat exercises are great for a total lower body workout. They effectively work most of the major muscle groups of the butt, hips and thighs. Squats are also a versatile exercise. They can be done in almost any location, with or without the use of weights or equipment.

    • Tones the Legs Squat exercises thoroughly engage the quadriceps, hamstrings and calf muscles, which helps to tone and strengthen the legs. Slowing the motion down makes the workout that much more intense.
    • Lifts the Butt Doing squats gives the glutes a powerful workout, helping to tighten and lift the butt. To increase this effect, give your glutes an extra squeeze when returning to a standing position.
    • Strengthens the Core Squats engage the core muscles of the body. Abdominal and back muscles are needed to keep balance during the movement. The result is a tighter, flatter abdomen and a stronger lower back. Make a conscious effort to hold in your abdominal muscles while squatting down to increase this effect.
    • Increases Flexibility Doing squats increases joint flexibility. The ankles, knees, hips and lower back are all utilized in the squatting motion. Be sure to maintain proper form to avoid injury. If you feel any pain in these areas, stop doing the exercises until the pain is gone.
    • Upper Body Workout Adding weights to your squat routine engages the muscles of the upper body, essentially giving you a full body workout in one exercise. You can accomplish this with the use of a barbell, dumbbells or a weighted vest. When adding weights to your routine, start with lighter ones and build as your strength increases.
    • How to Do a Common Squat Exercise
      1. Stand with your feet hip width apart.
      2. Tighten and pull in your abdominal muscles.
      3. Lower your body as if you were going to sit in a chair. Keep the motion slow.
      4. Stop when your legs are parallel to the floor.
      5. Stay in this position for a few seconds.
      6. Now press down onto your heels and slowly rise back up to a standing position.
      7. Repeat the exercise for a total of 2 to 3 sets of 8 to 12 reps.
      8. Be sure to rest for 60 to 90 seconds between sets.

    Once you're comfortable with doing squats, you can increase the difficulty by adding weights. Try holding dumbbells at shoulder level or use a barbell across your shoulders. You can also use one dumbbell; hold it in front of you with both hands while squatting. It's especially important to maintain proper form when using weights. Keep your knees aligned with your feet and don't squat beyond the point where your thighs are parallel to the floor.

    Squat exercises are a motion that your body uses often in real life. Whenever you bend down to pick something up, you'll be thankful that, because of your squat exercise routine, you'll have the strength and flexibility to get the job done.

    For more on the benefits of squats, see Why you NEED squats in your workout and how to do them right (outside link from Nerd Fitness).

    Source: "The Benefits of Squat Exercises" from FitDay at http://www.fitday.com/fitness-articles/fitness/exercises/the-benefits-of-squat-exercises.html accessed April 17, 2014

    Exercise and Body Building Clean and Press

    [Push-ups] [Pull-ups] [Drag Curls] [Tricep Dips] [Lunges] [Dead Lift] [Dead Lift Squat] [Squats ] [ABS] [Arms] [Exercise / Body Building] [Health] [Lee's Recipes]

    Image Barbell Clean and Press The Clean and Press works the legs, core, back, shoulders, and triceps. Push your hips forward and look up at the barbell as it goes up and your bring the chest in as well. An Olympic-style lift once primarily performed by power athletes, the dumbbell clean and press has made its way into many regular exercisers' strength and conditioning routine. This advanced move works most of the muscles in your body and enhances neuromuscular coordination. Learn proper form before executing a clean and press as the explosive nature of the move increases the risk of injury.

    For a demonstration of the form watch VIDEO Clean and Press by Mendy, trainer at Body Business in Austin, Texas. (pictured right)

    Important! Hip-hinge to pick up bar! Bend the knees with the presses!

    For women, a great dumbbell clean and press goal is twelve reps with two 30-pound dumbbells. The clean and press requires little equipment, two dumbbells, two kettlebells or a barbell, and can be done just about anywhere.

    Hang-clean to Front-squat to Push-press from Men's Health UK

    Barbell Clean and Press Guide

    Clean and Press
    Clean and Press

    1. Assume a shoulder-width stance, with knees inside the arms. Now while keeping the back flat, bend at the knees and hips so that you can grab the bar with the arms fully extended and a pronated grip that is slightly wider than shoulder width. Point the elbows out to sides. The bar should be close to the shins. Position the shoulders over or slightly ahead of the bar. Establish a flat back posture. This will be your starting position.
    2. Begin to pull the bar by extending the knees. Move your hips forward and raise the shoulders at the same rate while keeping the angle of the back constant; continue to lift the bar straight up while keeping it close to your body.
    3. As the bar passes the knee, extend at the ankles, knees, and hips forcefully, similar to a jumping motion. As you do so, continue to guide the bar with your hands, shrugging your shoulders and using the momentum from your movement to pull the bar as high as possible. The bar should travel close to your body, and you should keep your elbows out.
    4. At maximum elevation, your feet should clear the floor and you should start to pull yourself under the bar. The mechanics of this could change slightly, depending on the weight used. You should descend into a squatting position as you pull yourself under the bar.
    5. As the bar hits terminal height, rotate your elbows around and under the bar. Rack the bar across the front of the shoulders while keeping the torso erect and flexing the hips and knees to absorb the weight of the bar.
    6. Stand to full height, holding the bar in the clean position.
    7. Without moving your feet, press the bar overhead as you exhale. Lower the bar under control .

    For urls of sites used for this page, see Sources below.

    Dumbbell Clean and Press from George St Pierre

    How the Dumbbell Clean and Press Works

    Image Dumbbell Clean and Press
    Dumbbell Clean and Press

    Hold a pair of dumbbells below your knees as shown. Pull the dumbbells up and catch them at shoulder height. Then press them overhead, keeping your knees slightly bent. Return to the starting position. Perform three sets of three reps.


    1. Place two dumbbells on the floor just outside of your feet. Rip them off of the floor and get them to your shoulders in one motion. This is the lower body portion of the drill. If you swing the dumbbells back behind your feet to initiate the clean you place the focus on the hamstrings. If you rip them straight up, the quads come more into play.
    2. Once your legs are locked out, press the dumbbells overhead until your arms lock out. No leg drive is permissible. The legs must be locked out during the duration of the press.
    3. Lower the bells back to your shoulders and take the dumbbells back to the starting position. You just completed one rep. Huffing and puffing already? You are in big trouble as you have eleven more reps to go. Get your puke bucket ready!
    "Dumbbell clean and presses require stabilization from your trunk, and thus work the muscles of the abdomen, particularly the rectus abdominis, the obliques and the transverse abdominis. When you squat to pick the weights up off the floor and extend the hips, your glutes, hamstrings and quadriceps activate. The jump that helps you bring the weights to your shoulders targets the muscles of your calves -- the gastrocnemius and soleus. Your back extensors, which are attached at the back of the spine and include the erector spinae, also engage as you move into a standing position. The middle back, primarily the trapezius muscles and rhomboids, and the shoulders drive the movement of curling the weights toward your shoulders and then up overhead. The triceps assist in the pressing up action."

    Executed with heavy weights and low reps, the clean and press is an incredible strength developer. Done for high reps (12-15) the clean and press is an incredible strength-endurance builder. Done with heavy weights and high volume the clean and press is a great size and strength developer.Regardless of what your goals are, the clean and press has a place in your program. It is a great exercise for both men and women and if you only have time to do one exercise, you cannot do much better than the clean and press. An additional benefit is that

    Exercise and Body Building Fitness Tips From Max Barry, Certified Personal Trainer [Health] [Grains] [Fruit] [Salads] [Vegetarian] [Vegan] [Exercise / Body Building] [Lee's Recipes]

    Through many years of training clients (and himself), Personal Trainer Max Barry shares some of his all time best fitness and workout tips with you. He also posts some good healthy recipes like his "Coconut Keto Protein Shake with Green Tea" and his Minute Scallops au Limon, simply seared, flavored with some hot pepper, garlic, lemon and herbs.

    1. Schedule your workout times, just like other important appointments. Use your cell phone's calendar.
    2. Belly fat is very stubborn. Once there, it wants to stay there. Only eating clean real food and training with intensity burns it away.
    3. Want strong bones? Exercise increases bone density. High intensity activity is most effective for preserving bone mass.
    4. Free weights reign supreme. Training without anything to support your body onto, forces you to engage your core the whole time.
    5. Focus on compound movements. You will work multiple muscle groups simultaneously, which will increase your lean muscle mass and therefore increase your metabolism. Favorites include: squats, lunges, deadlifts, good mornings, pushups, bench presses, pullups, rows, dips.
    6. Do cardio after weights to burn fat. Your weight training will be more intense and you'll exhaust your glycogen storage. It's all fat burning from there! Try finding a sport/activity that you enjoy after your weight training sessions that will keep your body moving; think hiking, jogging, tennis, basketball, volleybal, etc.
    7. Don't compare yourself to others' fitness levels. Invest in yourself, commit, train hard and you will reach your goals.
    8. Listen to your body! Some days you feel like you can lift a car, while other days just 15 minutes seems like a stretch.
    9. Proper form is a top priority. Knowing how to perform an exercise will allow you to train smarter and prevent injuries. Learn from the best: certified personal trainers, fellow gym enthusiasts, online resources.
    10. Plyometrics torch more calories and fat than their traditional counterparts. Add jumping elements to these great basics: squats, lunges, pushups. Plyometrics, also known as "jump training" or "plyos", are exercises based around having muscles exert maximum force in as short a time as possible, with the goal of increasing both speed and power. See more about plyometrics benefits and risks. Note: Plyometrics shoud not be used by older people.

    Coconut Keto Protein Shake with Green Tea

    Makes 1 20-oz. Shake


    2 Green Tea Bags
    4 oz Water (boiling)
    16 0z Water
    1 Tbs Coconut Oil
    1 Scoop Protein Powder (plain/vanilla)
    Pinch Himalayan Sea Salt
    1/8 tsp Stevia (optional)


    1. In a mug, brew green tea with 4 oz. boiling water. Only brew green tea for 60-90 seconds, otherwise it will become bitter.
    2. Add the salt, stevia, and coconut oil. Stir to combine/melt.
    3. In a 20+ oz protein shaker, add 16 oz. water and protein powder.
    4. Close lid. Shake.

    Source: "Top Fitness Tips Of All Time" from NU-FiT, Worddpress blog by Max Barry, Certified Personal Trainer
    online at http://nufitblog.wordpress.com/2011/08/10/top-fitness-tips-of-all-time/ accessed October 23, 2013
    See fitness.

    VIDEOS Max Barry See VIDEO How To: Top 5 Kettlebell Swing Tips.

    Ccoconut KETO Protein Shake from Max Barry with green tea

    Protein Caffè Mocha Shake [Diet]

    Peter Carvell's healthy, energizing morning pre-workout drink is ready in only 90 seconds! Make either cold in a shaker or hot in an electric frother/heater. Combine cocoa powder, Nestle instant coffee, skim milk, chocolate protein in your choice of container and shake/froth. My own idea is to make my own mix for travel using powdered milk. Add mix to the frother with water for a fast, easy morning drink right in your hotel room.
    After you have finished your protein shake, do Peter Carvell's 6 Minute Abs Exercise on Your Couch

    Exercise and Body Building VIDEOS online (all from net thus outside links)

    [Books] [DEMOS] [Nicole Vids] [Favorite On-line Videos] [DVDs] [Diet] [Health] [Grains] [Fruit] [Salads] [Vegetarian] [Vegan] [Exercise / Body Building] [Lee's Recipes]

    ATTENTION! Go to Favorite On-line Videos which highlights some of the best on-line vids, with little - or no - ads!

    1. Scooby's Lunges with Weights from Scooby Werkstatt (YouTube: Scooby1961) Scooby's Vids (outside link) [Lunges with Weights]
    2. Three Exercises To Boost Hamstring Development from Fitness Model Scott Herman. See List Scott's 959+ YouTube Videos regarding everything from to desserts such as "Chocolate Mousse High Protein Healthy Dessert". See Scott Herman's website at https://scotthermanfitness.com/ and Scott Herman's Facebook Page
    3. Charlie James free vids Charlie is a girl, gorgeous and very fit; (maybe ads) List Charlie James' YouTube Videos accessed November 12, 2013 EXCELLENT
    4. Melissa Blender EXCELLENT! Over 500 vids as of May 2014, plus her web page www.benderfitness.com.
    5. Fitlopedia's YouTube Channel excellent source for demos of exercises; short, to the point vids, and NO ads. Note: when a vid finishes it moves on to another.
    6. The Greatist Wherever Workout [VIDEO] from The Greatest is a 20 minute worker with shoulder rolls, planks, squats, bridges; includes very precise directions. See List of All The Greatest Videos on YouTube as of 5/28/14.
    7. Best leg and butt workout: lunges with weights [Lunges with Weights]
    8. Butt Training: squats, dead lifts (RDL) and lateral lunges with Sarah Grace
    9. How to Do a Lunge [Lunges with Weights]
      XHIT Channel Fitness trainer Kelsey Lee demonstrates a lunge with the proper form. Kelsey breaks it down, step by step, shows you what muscles are used, how to do it the right way, and all the basics of the lunge. Note: To kick up the workout, simply hold some dumbells in your hands. 2 minutes
    10. Cellulite does not go away, but "How to Reduce Cellulite with Exercise" by Chris Freytag with lots of lunges and Jillian's advice.
    11. Early Morning Workout with pushups, planks, pikes, squats by former football great, Tony Gonzalez. 21 minutes
    12. List Up Wave VIDEOS FANTASTIC collection exercise, diet vids; no ads
    13. Dena's Videos Fitness Instructor, Dena from Austin has great vids which are available from her blog with no ads!
    14. Men's Health UK Videos list of links to vids which demonstrate common exercise routines. Short, to the point, no ads.
    15. Elite Men's Videos with Kevin McGowan list links to DEMO vids EXCELLENT / THE BEST Short, to the point, no ads (Vimeo).
    16. Athlean-X Videos list (outside link YouTube)
    17. The MedX Adductor and Abductor machines Fitness Instructor, Erica of Mike Arteaga shows how to use the Adductor and Abductor machines. These machines should be used together. These exercises are good for the hips. Trainer recommends using middle position. Those with ostoporosis should use these machines.
    18. Rejuvenation Rehab YouTube channel and Rejuvenation Rehab site collections includes vids w/ Kathy Smith
    19. Mike Arteaga's Videos Fitness Instructor, Mike Arteaga has posted good vids which include demos of Group Power
    20. Men's Health UK Videos Fitness Instructor, Mike Arteaga has posted good vids which include demos of Group Power
    21. Maximillian Barry, Personal Trainer exercises and links to videos and even recipes too
    22. Home Workout for Butt: Shrink & Trim For Beginners with Dena
    23. videos from Dena 12 + abs, etc
    24. Full Body Workout: High Intensity Fat Burn Cardio Training. Home
    25. Sarah Grace Videos YouTube site
    26. Michelle Trapp's Vids Excellent series by Golds Gym PT Michelle Trapp posted by LiveStrong on Youtube
    27. Mayo Clinic's Vids EXCELLENT short videos, including transcripts, and with NO ADS
    28. mmm
    29. Upper Body Home Workout for Beginners, Psychetruth Fitness Training
    30. Full Body Workout and Much More from Troy, bodybuilder and trainer who has posted 20 excellent demo vids w/ no ads
    31. Work Out Box YouTube channel http://www.youtube.com/user/workoutbox/videos hundreds of short vids! Looks great. See also Work Out Box Exercises site.
      REVIEW Pros: Workouts are separated into three categories, making it clear which workouts are at beginners, intermediate and advanced levels. Cons: not much nutrition Overall Work Out Box is an easy-to-use site that provides clear instructions, video tutorials and explanations of how to get fit in a straightforward fashion. It may cost 1.50 wk ? EileenLee joined 11/20/13
    32. Group Power Brainerd Family YMCA Demo poor sound but good demos on form and no ads :-) 121/2 minutes
    33. Group Power YMCA Demo Oct 13 good sound but good demos on form and no ads :-) Blast all your muscles with this high-rep weight training workout. Using an adjustable barbell, weight plates and body weight, Group Power combines squats, lunges, presses and curls with functional integrated exercises. Dynamic music and a motivating group atmosphere will get your heart rate up, make you sweat and push you to a personal best! Power up! SHORT 1 1/2 minutes
    34. Women's Health Magazine Fit Videos good series from Women's Health (short ad for milk)
    35. 3 Moves to Tone Your Arms, Shoulders, and Back from Women's Health
    36. Best Butt Ever Home Workout For Beginners with Dena at Psychetruth Fitness 13:12 minutes
    37. 6-Minute Butt Blasting Workout written directions + outside link to Sparks People video
    38. Personal Training With Jackie: Upper Body Excellent! In this one out of two power packed workouts you'll perform pyramid sets that combine Jackie's handpicked, dynamically sequenced moves with high rep progression to put you in the ultimate fat burning zone. You'll overload every major muscle group which is the fastest way to build lean muscle and turn your body into a fat burning machine! You'll work hard, but it's worth it for these results. Stick with this program for 30 days and take your body to the lean extreme. 24 minutes.
    39. 20 min Core Workout with Jackie Blast fat and your midsection with ab-chiseling moves that will help you achieve Jackie's famous washboard stomach! 20 minutes accessed 11/9/13
    40. 10 Minute Solution: Fat Attack Workout Kickboxing exercise to slim down and burn fat! 10 minutes accessed 11/9/13
    41. Winsor Pilates Power Sculpting Abs 16 minutes accessed 11/9/13
    42. How to Work Out Properly: Mason Twist Exercise by Amy McCauley. The mason twist exercise is a seated, rotating stretch that opens up the oblique muscles and waistline; for a more intense workout, do with free weights. This short one minute vid, posted by Expert Village, was accessed 12/15/13
    43. Knockout Body Blast Total body tightening workout w/ kickboxing 10 minutes accessed 11/9/13
    44. Jillian Michaels: Banish Fat Boost Metabolism Complete Workout An intense calorie-blasting, total body-sculpting exercise series that is made up of 7 cardio strength training circuits that are designed to build lean muscle, obliterate fat, and push your weight-loss potential to the highest level with America's Toughest Trainer, Jillian Michaels. Get ready to sweat and lose that extra weight as you strengthen your abs and core, tone your arms, chest ,shoulders, legs, back, and butt through Jillian's fierce, sure-fire formula that combines strength , abdominal, plyometrics, and dynamic cardio moves to kick-start your heart rate and achieve maximum results. All you will need is a yoga mat, a light set of hand weights, and the determination to shape the strong and sexy body you have always dreamed of. Tighten and lift your problem areas as you slim your waistline and boost your confidence with this full 55-minute circuit workout from Jillian's "Banish Fat Boost Metabolism" Fitness DVD, which includes a warm-up and soothing cool down to prevent injury and increase results. Whether you're just getting started or ready for a hardcore workout, this program will ignite your metabolism and melt away the excess pounds to reveal a ripped, shapely body and lean muscle that you never knew you had! Be sure to try Jillian's "No More Trouble Zones" series next, only on the BeFit Channel! Check out more workouts from Jillian here: http://bit.ly/H3SuaK 55 Min accessed 11/9/13
    45. Fitness Blender videos large selection (462) excellent, clear, no music, extensive explanantion fitness videos accessed 11/9/13 See also Fitness Blender site for recipes, individual routine videos, and programs $$
      Fitness Blender Workout Videos listed on the Fitness Blender site
    46. Mastering Bodyweight Squat Technique from Ryan Hurst of Gold Medal Bodies. See All GMB Videos.
    47. Tank Top Arms Workout - Shoulders, Arms & Upper Back Workout 9 minutes EQUIPMENT - set of dumbbells, posted by Fitness Blender accessed 11/9/13
      This video can also be seen on Fitness Blender site along with printed directions Tank Top Arms Workout embedded at Fitness Blender see also the sequel Tank Top Arms Round 2 - Upper Body Toning Workout complete with printed instructions.
    48. [Personal Trainers] Spartacus Workout from personal trainer, Kelsey Lee, is designed to burn unwanted fat. Follow along as fitness trainer Kelsey shows you how to tone your whole body, from your legs all the way up through your upper body; accessed 11/9/13 See Spartacus directions. Go to All Kelsey Lee's videos on Xhit Channel
      see Kelsey's own sites: Kelsey's Face Book page and personal Kelsey's YouTube, web site, Kelsey Lee.com, and blog, Kelsey Lee.com.
    49. Trainer Jon Chacon's YouTube VIDEOS
    50. 10 minute Abs Routine good practical vid, but distracting backgroung noise
    51. List Exercise Videos from Expert Village by Amy McCauley, Katie Bowers, Kristie La Tray - lots of good vids but they are introd with ads; also do not bother to read comments which are mostly trashy ads
    52. List Exercise Videos by Amy McCauley posted on Expert Village. Amy is a certified personal fitness trainer who specializes in Pilates, combat cardio, core conditioning and overall strength training.
    53. List Exercise Videos by Tim Ferriss posted on 4-Hour Life. Tim is the author The 4-Hour Body. His videos include tips for kettlebell
    54. Brianna Larson's YouTube videos are short with no ads. Brianna is a Personal Trainer. See also her inspirational Pinterest Posters. Note: sometimes Brianna's vids are not available. ew 4/17/14
    55. Many Different Ab Exercises 6 minute vid of intense ab exercises plus a few on the dip bar (4:40) from Freddy Fox Jaramillo, personal trainer from South Beach, Miami. Freddy has another abs video with advanced abs exercises on the chin up bar.

    56. Coach Nicole 8 - 10 Minute Workouts
      8-Minute Arm Toning Workout from Nicole Nichols at Spark People, an easy-to-follow upper body workout that you can do anywhere, with a pair of dumbbells and a stability ball These targeted exercises and stretches will help you develop tighter and firmer muscles over time.
      Length: 8 minutes Equipment: Stability Ball and dumbbell Type of Workout: Strength training (toning) & flexibility Muscles Worked: Back, shoulders, biceps, triceps, chest Fitness Level: Beginner to advanced Impact: No impact Safety Precautions: Use a weight that is appropriate for your fitness level, where you feel challenged but can maintain good form. Extra Tip: When lying on the ball, keep your knees above your ankles and you feet flat on the floor. While on your back, bend your knees 90 degrees and bridge your hips towards the ceiling, engaging your abs. Works back, shoulders, biceps, triceps, and chest. Free of complex choreography, this workout is appropriate for people of many different fitness levels and abilities. Tip: When lying on the ball, keep your knees above your ankles and you feet flat on the floor. While on your back, bend your knees 90 degrees and bridge your hips towards the ceiling, engaging your abs.
    57. 8-Minute Lower Body Workout with Band from Nicole Nichols at Spark People, a series of 5 exercises (plus stretches) that will work your entire lower body. Perfect for travelers or home exercisers, the exercises in this workout require very little space and can be done virtually anywhere. Because all of these exercises involve balancing on one leg, this workout will help improve balance and core strength, too.
      Length: 8 minutes Equipment: Resistance Band, a chair for balance (optional) Type of Workout: Strength training (toning) and flexibility Muscles Worked: Lower body (hip flexor, quads, hamstrings, outer thigh, inner thigh) Fitness Level: Intermediate to advanced Impact: No-impact Safety Precautions: Warm up before starting this workout and wear athletic shoes. Make sure the band is secure around your shoe or ankle when performing these exercises. Note that this workout may not be suitable for beginners or people with balance issues. EXHALE up; INHALE upon release. Extra Tip: To better maintain your balance, remember three key things: 1) Keep your abs engaged. 2) Find a focal point and keep your gaze fixed there. 3) Don't lock out your knee joint. When balancing on one leg, keep that knee slightly bent. Accessed May 6, 2014.
      Alternate same vid on YouTube site Balancing Lower Body Workout with Band.
      See List Coach Nicole's YouTube Workout Vids and Coach Nicole's Facebook Page
    58. 10-Minute Abs Shredder with Ball from Nicole Nichols, part of SparkPeople's New YOU Bootcamp Workout plan, easy-to-follow upper body workout that you can do anywhere, with a stability ball. These targeted exercises and stretches will help you develop tighter and firmer muscles over time. Free of complex choreography, this workout is appropriate for people of many different fitness levels and abilities.
      Length: 10 minutes Equipment: Stability Ball and a mat Type of Workout: Strength training (toning) & flexibility Muscles Worked: Abs, obliques, lower back, hips Fitness Level: Beginner to advanced Impact: Low-impact Safety Precautions: Be careful when leaning or lying on the ball, especially if you are new to using one. If you need to make the ball moves easier, you can do the same movements lying on the floor, knees bent, and feet flat. Extra Tip: Make sure your ball is well-inflated. This will help you balance more easily and keep you safe, too.

    59. 11-Minute Chair Cardio Workout accessed January 22, 2014; great for anyone who is confined to sitting

    Exercise and Body Building Spark People Video Series [Vids]

    A sample of 3 Spark People vids which could make a half hour morning workout routine. I would some ABS work w/ bicycles, jackknives and planks.

    VIDEO 8-Minute Cardio Intervals Workout (outside link)
    This short and simple cardio workout will elevate your heart rate to burn calories and fat in just minutes!

    VIDEO New YOU Bootcamp: 9-Minute Core Workout (outside link)
    Easy-to-follow core workout that you can do anywhere, with a stability ball and a mat. These targeted exercises and stretches will help you develop tighter and firmer muscles over time. Free of complex choreography, this workout is appropriate for people of many different fitness levels and abilities.

    VIDEO 10-Minute Beginner's Pilates Workout (outside link)
    Learn how to work your core with proper form in this short, easy-to-follow excerpt from Kristin McGee's DVD, "Pilates for Beginners." A regular Pilates practice will help you sculpt a more toned midsection.

    Learn more and save 30% off this DVD by purchasing it from this link. SparkPeople members can save 30% on all Acacia titles by visiting acacialifestyle.com/spark.


    1. "8-Minute Cardio Intervals Workout" from Spark People with Nicole
      at http://www.sparkpeople.com/resource/videos-detail.asp?video=40 accessed July 7, 2014
    2. "New YOU Bootcamp: 9-Minute Core Workout" from Spark People with Nicole
      at http://www.sparkpeople.com/resource/videos-detail.asp?video=56 accessed July 7, 2014
    3. "10-Minute Beginner's Pilates Workout" from Spark People with Kristin McGee
      at http://www.sparkpeople.com/resource/videos-detail.asp?video=36 accessed July 7, 2014

    Exercise and Body Building Michelle Trapp Videos [Vids] [Michelle] [Heidi's Ex] [Machines]

    [Deadlift] [Deadlift Squat] [Lunges] [Core] [Michelle Trapp] [Health] [Grains] [Salads] [Vegetarian] [Vegan] [Exercise / Body Building] [Lee's Recipes]

    Excellent series by Golds Gym PT Michelle Trapp. Many of these vids use Machines and demonstrate Heidi's Exercises used in her Fit Camp routines. Intro Ads.

    1. How to Do Barbell Side Split Squats
    2. How to Do Triceps Push Ups
    3. How to Do Push-Ups
    4. How to Hyperextend The Back
    5. How to Do Cable Hip Abduction Exercise
    6. How to Do Dumbbell Wrist Curls
    7. How to Do Barbell Step-ups
    8. How to Do Shrugs
    9. How to Do Deep Squats
    10. How to Do Bicep Curls Alternate without ads! URL
    11. How to Do Concentrations
    12. How to Do Standing Dumbbell Curls
    13. How to Get Bigger Biceps
    14. How to Do Reverse Curls
    15. How to Do Dumbbell Shrugs
    16. How to Do Barbell Hack Squats
    17. How to Do Barbell Squats to a Bench
    18. How to Do Barbell Full Squats
    19. How to Do Superman Exercises
    20. How to Do Seated Laterals with dumbbells and bench; strengthens shoulders (deltoids) and arms and core
    21. How to Do Wrist Curls
    22. How to Do Triceps Push Downs
    23. How to Do a Dumbbell Shoulder Press
    24. How to Do Triceps Dumbbell Extensions
    25. How to Do Triceps Kick Backs
    26. How to Stretch Triceps
    27. How to Do Arm Raises with dumbbells, standing; front raises and side raises; strengthens arms and increases flexibility; full range of motion, stop at shoulder height; 8-12 reps; start w/ lighter weight
    28. How to Do Concentrations
    29. How to Do Outer Thigh Presses
    30. How to Do Inner Thigh Squeezes
    31. How to Do Butt and Thigh Press
    32. How to Do Quad Extensions
    33. How to Do Hamstring Curls
    34. How to Do Back Extensions
    35. How to Do Diagonal Lunges
    36. How to Do Lunges
    37. How to Do Dumbbell Rear Lunges
    38. How to Do Side Lunges
    39. How to Do Seated Dips
    40. How to Do Triceps Bench Dips
    41. How to Do Hanging Knee Lifts
    42. How to Do the Good Morning Exercise
    43. How to Do Stiff Arm Lat Pull Downs
    44. Wide Grip Pull Downs from FitList, a wonderful exercise to sculpt a gorgeous back, sleek, strong arms, plus helps build a beautiful posture.
    45. Back Pull Up from FitList, for beginners.
    46. One Arm Dumbbell Rows from FitList, on the Stability Ball.
    47. Leg Press on the Ball from FitList, on the Stability Ball.
    48. How to Do Dips
    49. How to Do Triceps Rope Pulldowns
    50. How to Stretch the Hamstrings
    51. How to Do Sumo Squats
    52. How to Do Lying Barbell Extensions
    53. How to Do Seated Calf Raises
    54. How to Do Calf Raises
    55. How to Do Bent Knee Hip Extensions
    56. How to Use the Smith Machine
    57. How to Do Barbell Single Leg Squats
    58. How to Do Pelvic Tilt Exercises
    59. How to Do Outer Thigh Lifts
    60. How to Do Belly Back Extensions
    61. How to Do Inner Thigh Lifts
    62. How to Do Single Leg Bridges
    63. How to Do Intermediate Triceps Dips
    64. How to Do Dumbbell Reverse Wrist Curls
    65. How to Do Single Leg Bridges

    Source: Excellent series by Golds Gym PT Michelle Trapp; Ads List YouTube LiiveStrong training videos
    at https://www.youtube.com/playlist?list=PL036A7986394B5D7A ; accessed July 6, 2014

    Exercise and Body Building Mayo Clinic Videos [Vids]

    [Deadlift] [Deadlift Squat] [Lunges] [Core] [Health] [Grains] [Fruit] [Salads] [Vegetarian] [Vegan] [Exercise / Body Building] [Lee's Recipes]

    Mayo Clinic has posted EXCELLENT short videos, including transcripts, and with NO ADS.
    All are with Edward R. Laskowski, M.D and Nicole L. Campbell

    1. VIDEO 61 Step Up Exercise from Mayo Clinic (outside link)
    2. VIDEO 62 Lunge Exercise from Mayo Clinic (outside link)
    3. VIDEO 63 Squat Exercise from Mayo Clinic (outside link)
    4. VIDEO 64 Abdominal Crunch Exercise from Mayo Clinic (outside link)
    5. VIDEO 65 How to Choose Resistance Tubing from Mayo Clinic (outside link)
      Resistance tubing is a lightweight, portable, inexpensive strength training tool. The tubing provides resistance when stretched. You can choose from many types of resistance tubes in nearly any sporting goods store. In general, the lighter the color of the tubing, the lighter the resistance. Likewise, the darker the tubing, or the shorter you make the tubing, the greater the resistance.
    6. VIDEO 66 Biceps curl with Resistance Tubing from Mayo Clinic (outside link)
      The biceps curl is an exercise you can do with resistance tubing to build strength in your upper arm. Specifically, the biceps curl targets the bicep muscle in the front of the upper arm. When you do the exercise with resistance tubing, you'll also be working the core muscles of your trunk and abdomen at the same time. To do a biceps curl with resistance tubing, stand on the tubing with the ball of your foot.
    7. VIDEO 67 Triceps Kickback with Resistance Tubing from Mayo Clinic (outside link)
      The triceps kickback is an exercise you can do with resistance tubing to strengthen and tone the back of your upper arm. As the name implies, the triceps kickback targets the triceps muscle, located here in the back of the upper arm. Strong triceps can help you with activities that require you to push away from your body. To do the triceps kickback with resistance tubing, start by standing on the tubing with the ball of your foot.
    8. VIDEO 68 Bent Over Row with Resistance Tubing from Mayo Clinic (outside link)
    9. VIDEO 69 Seated Row with Resistance Tubing from Mayo Clinic (outside link)
    10. VIDEO 70 Standing Hip Abduction with Resistance Tubing from Mayo Clinic (outside link)
    11. VIDEO 71 Hip Abduction with Resistance Tubing from Mayo Clinic (outside link)
    12. VIDEO 72 Squat with Resistance Tubing from Mayo Clinic (outside link)
    13. VIDEO 73 Hamstring Curl with Resistance Tubing from Mayo Clinic (outside link)
    14. VIDEO 74 Modified Push Up from Mayo Clinic (outside link)
    15. VIDEO 75 Biceps Curl with Dumbbell from Mayo Clinic (outside link)
    16. VIDEO 76 Triiceps Extension with Dumbbell from Mayo Clinic (outside link)
    17. VIDEO 77 Chest Press with Dumbbell from Mayo Clinic (outside link) [Heidi Exercises ]
      The chest press is an exercise you can do with dumbbells to work the chest muscles. The chest press strengthens the muscles on the front of your chest, which can help you improve your performance in a variety of sports.
      To do a chest press with a dumbbells:
      1. Dumbbell Bench Press Exercise Chest
      2. LIe on your back with a dumbbell in each hand. Hold your upper arms perpendicular to your body and your forearms perpendicular to the floor. Slowly press the weights upward until your elbows are almost straight. You'll feel tension across your upper chest.
      3. When you're doing the chest press, be careful not to lock your elbows or push with your feet. Hold your head in a neutral, relaxed position. To protect your shoulders, don't let your elbows drop below the horizontal line of your body during the exercise. The chest press is usually done lying on a weight bench, but you can also try it lying on the floor. You can hurt your shoulders if you let your elbows drop too low during this exercise. While you're lying on your back, don't let your elbows drop below the horizontal line of your body. Keep your movements smooth and controlled.
      4. One set of 12 to 15 repetitions is adequate.
    18. VIDEO 78 Biceps Curl with Barbell from Mayo Clinic (outside link)
    19. VIDEO 79 Reverse Fly with Dumbbell from Mayo Clinic (outside link)
    20. VIDEO 80 Bent Over Row with Dumbbell from Mayo Clinic (outside link)
    21. VIDEO 81 Calf Raise with Dumbbell from Mayo Clinic (outside link)
    22. VIDEO 82 Squat with Dumbbell from Mayo Clinic (outside link)
    23. VIDEO 83 Lat Pull Down with Weight Machine from Mayo Clinic (outside link)
      The lat pull-down is an exercise with a weight machine to work the muscles on the sides of your chest wall and upper back. Done properly, the lat pull-down targets the latissimus dorsi, a muscle on the outer side of the chest wall. A strong back with balanced muscles helps you maintain good posture. To do a lat pull-down with a weight machine, start by sitting on the weight bench. Place your hands slightly wider than shoulder-width apart on the bar. Slowly pull the bar toward your chest, moving your elbows behind you. Keep your chest high, and pinch your shoulder blades together. Stop when your elbows can go back no farther. The bar won't necessarily reach your chest. Then slowly return to the starting position. You'll feel tension in the muscles in your arms and back. When you're doing the lat pull-down, don't bring the bar down behind your neck, which can stress neck and shoulders and lead to injury. One set of 12 to 15 repetitions is usually adequate. For best results, bring the bar to the front of your chest while keeping your back straight. Keep your movements smooth and controlled.
    24. VIDEO 84 Seated Leg Press with Weight Machine from Mayo Clinic (outside link)
      The leg press is an exercise you can do with a weight machine to work a variety of muscles in the lower body. Specifically, the leg press targets the quadriceps muscles in the front of the thighs, the gluteal muscles in the buttocks, the hamstring muscles in the back of the thighs, and the calves, all in an integrated fashion. Since the leg press works several muscles at once, it's an especially efficient way to strengthen your lower body.
      To do a seated leg press with a weight machine:
      1. Start by sitting on the weight bench. Place your feet on the platform about shoulder-width apart, and grasp the handles with your hands. Slowly push the platform away with your legs. Keep your feet firmly planted on the platform and stop just short of full knee extension. Then slowly return to the starting position. You'll feel tension in the muscles in your legs and buttocks.
      2. When you're doing the leg press, stop just short of full knee extension when you push on the platform. When you return to the starting position, do not let your thigh drop below the level of 90 degrees at the knee. If you dip your thighs too low, you may hurt your knees. It's also important to allow your kneecaps to follow the path of your feet during the exercise. Bringing your knees too close together could also injure your knees.
      3. One set of 12 to 15 repetitions is usually adequate.
      4. For best results, stop just short of full knee extension when you push on the platform. When you return to the starting position, do not let your thigh drop below the level of 90 degrees at the knee and keep your movements smooth and controlled.
    25. VIDEO 85 Seated Hamstring Curl with Weight Machine from Mayo Clinic (outside link)
    26. VIDEO 86 Knee Extension with Weight Machine from Mayo Clinic (outside link)
    27. VIDEO 87 Chest Press with Weight Machine from Mayo Clinic (outside link)
    28. VIDEO 88 Seated Row with Weight Machine from Mayo Clinic (outside link) [Heidi Exercises ]
    29. VIDEO 89 Lying Hamstring Curl with Weight Machine from Mayo Clinic (outside link)
    30. VIDEO 90 Biceps Curl with Weight Machine from Mayo Clinic (outside link)
    31. VIDEO 91 Triiceps Extension with Weight Machine from Mayo Clinic (outside link)

    FIND More Mayo Clinic vids! Search GOOGLE for Mayo Clinic Exercise Videos

    Dumbbell Chest Flys on Ball Exercise Exercise and Body Building [Arms] [Chest] [Stability Ball] [Tricep Dips]

    Dumbbell Chest Flys on Ball Exercise

    Starting Position: Lie on ball with your legs bent and feet flat. Keep your upper body in a straight line and your hips raised. Hold dumbbells with arms extended upward, elbows slightly bent, palms facing in.


    INHALE: Lower dumbbells until elbows are at shoulder height.

    EXHALE: Raise the dumbbells up until they meet above chest.

    Special Instructions: This is not an exercise for heavy weights. Keeping arms slightly bent will less the stress on the elbow.

    Muscles Worked: Chest, Arms

    Source: "Dumbbell Chest Flys on Ball Exercise" by Spark People
    online at http://www.sparkpeople.com/resource/exercises.asp?exercise=187 accessed January 1, 2014

    Chest Flys on Ball Exercise and Body Building [Stability Ball] [Chest]

    Chest Flys on Ball

    Starting Position: You will need two Swiss balls. Bring both balls together, side by side. Place one of your lower arms on each ball. Your body should be approximately at a 45 degree angle with normal curvature of your lower back.

    Action: Roll the balls outward, allowing your arms to open up. Continue until you feel you have reached a comfortable range of motion. Squeeze your arms back together, bringing the balls back to their original position. Try doing 2 sets with 10-12 repetitions.

    Special Instructions: Keep your spine in a neutral position.

    Muscles Worked: Chest

    Source: "Chest Flys on Ball" by Spark People
    online at http://www.sparkpeople.com/resource/exercises.asp?exercise=49 accessed June 11, 2014

    Tricep Kickbacks [Arms] [Tricep Dips]

    The triceps kickback is a terrific beginner exercise for sculpting the backs of your upper arms:

    1. Hold a dumbbell in each hand and stand with your feet hip-width apart with a slight bend to your knees.
    2. Bend over at the waist so that your torso is slightly above parallel with the floor. Bend both elbows so that your upper arms are locked at your sides parallel to the floor.
    3. Keeping your arms still, straighten your arms behind you until the end of the dumbbell is pointing down toward the floor with your palms facing in towards your body.
    4. Hold for a beat and inhale, slowly lowering your arms back to the starting position, and repeat. To do this properly, remember to keep your abs tight and your back flat.

    Source: "How to Get Sexy Arms " by Jillian Michaels
    online at http://www.jillianmichaels.com/fit/lose-weight/how-to-get-sexy-arms?xid=nl_LosingItWithJillianMichaels_20140112 accessed January 12, 2014

    Exercise and Body Building Biceps [Exercise / Body Building]

    [Push-ups] [Pull-ups] [Drag Curls] [Triceps] [Lunges] [Dead Lift] [Squats ] [Clean and Press] [ABS] [Arms] [Health] [Lee's Recipes]

    1. Seated Dumbbell Concentration Curls works biceps from a seated position

    Exercise and Body Building Seated Dumbbell Concentration Curls Biceps

    from Spark People

    Biceps are worked with curls, which can be done seated.


    1. Starting Position Begin seated on a bench or chair. Hold a dumbbell with an underhand grip, resting that elbow on the inner side of your thigh..
    2. Action
      INHALE: Curl the dumbbell to your shoulder, keeping upper body still.
      EXHALE: Lower weight back down until your arm is straight but elbow is not locked.
    3. Special Instructions This is a great exercise if you have trouble keeping proper form on seated or standing curls.

    Muscles Worked: Biceps

    Select the Proper Weight
    Although the amount of weight will vary from person to person, the feeling you experience will be similar. A good starting point is two sets of 12 repetitions (resting 30-60 seconds in between sets). The 12th repetition should be the last one you can do with proper form. If you cannot reach 12 without a significant struggle, the weight is too heavy. If you can continue past 12 without a problem, the weight is too light. The feeling you experience should fall somewhere in the middle- it is a challenge, but not so difficult that you risk injury. It is better to start with a light weight and add more as you become stronger and the exercises become easier.

    After three or four weeks, you might notice some exercises becoming easier. At this point it is a good idea to increase the weight, in small increments of 2-5 pounds. This way your muscles will continue to be challenged without being overworked.

    Seated Dumbbell Concentration Curls

    Source: Image and exercise from "Seated Dumbbell Concentration Curls" by Sparks People
    at http://www.sparkpeople.com/resource/exercises.asp?exercise=156 accessed March 14, 2014

    Exercise and Body Building Athletic Shoes and Gear [Health] [Grains] [Fruit] [Salads] [Vegetarian] [Vegan] [Exercise / Body Building] [Lee's Recipes]

    It is important to wear appropriate shoes and gear. See How to Select the Right Athletic Shoes (outside link) from the American Orthopaedic Foot & Ankle Society

    Athletic Shoes

    • Aerobic Shoes should be lightweight to prevent foot fatigue and have extra shock absorption in the sole beneath the ball of the foot (metatarsal area), where the most stress occurs. If possible, work out on a carpet.
    • Kettlebell Shoes should NOT be spongy, raised=heeled running shoes. Note that shoes with raised heels change your center of balance. The forward leaning and shortened posterior chain is counter productive to many exercises that utilise the muscles at the back of the body. Flat soled shoes or no shoes are appropriate for kettlebell training.


    • PlatesPlates How Much Do Plates Weigh? Determine how much weight you are lifting by adding up the plates + the bar (about 2 1/2 lbs)

    2.2 lbs 1 kg plate
    4.4 lbs 2 kg plate
    8.8 lbs 4 kg plate
    5.5 lbs 2.5 kg plate
    11 lbs 5 kg plate
    22 lbs 10 kg plate

    • Dumbbells
    • Kettlebells
    • Weight lifting gloves
    • Mats
    • Steps
    • Resistance Bands are great for travel. Trainer Anna says you can get a great workout with bench pushups and pullups plus resistance band exercises. For information about the differences in resistance bands and how to use them, see more about resistance bands.

    Exercise and Body Building Pull Ups

    [Push-ups] [More on Pullups] [Wrists] [Shoulders] [Diet] [Vegetarian] [Exercise / Body Building] [Health] [Lee's Recipes]

    Definition of a Pull Up: In essence, to do a pull up, grab a bar with a grip slightly wider than shoulder width, with your hands facing away from you. Hang all the way down. Pull yourself up until your chin is above the bar. Slight pause Lower yourself all the way back down. Go up, and really concentrate on isolating your back and biceps. Don't swing!

    Once you can do a single pull up, work on doing them in sets. Do one pull up, then wait a minute or two and do another one. Then wait a few more minutes and do another one. A few days later, try to do two in a row, and do a few sets of two. You need to start somewhere, but as soon as you can do one, you can find a way to do two. After that, find a way to do three, and so on. Remember, don't cheat by only going halfway down and not going all the way up. Straighten your arms out at the bottom, and get your chin over the bar!
    Note that you can start by doing pull ups on a machine (see below) or use rubber bands (see AussieStrengthEquip YouTube VIDEO Power bands for pull ups progressions. See Wikipedia's Definition of Pull Ups

    Assisted Pull Up with Machine

    Starting Position

    Follow machine instructions for set up and select desired weight. Grip the handles above your shoulders with palms facing outward. Straighten the arms and place knees on the pad, so that your body is upright and abs are engaged.


    1. EXHALE: Bend the elbows to lift your body up until chin is above the height of your hands.
    2. INHALE: Slowly straighten the elbows to lower to the start position to complete one rep.

    Special Instructions

    Remember that on this "assisted" machine, when the weight you choose is heavier, you're lifting less of your body weight and the exercise is easier. When the weight you choose is lighter, you're lifting more of your body weight and the exercise is harder. You can experiment with different grips (such as palms facing inward, hands closer, hands wider, etc).

    Muscles Worked: Shoulders, upper back

    Assisted Pull-up Machine Exercise
    Assisted Pull Up Machine

    How To Do Pull-ups and Chin-ups With Proper Technique

    from StrongLifts

    Pull-ups on a Power Rack

    Pull-ups and Chin-ups force you to lift your own body-weight. They are the best strength training exercises you can do for upper-body strength and muscle mass. Unfortunately Pull-ups and Chin-ups are hard. Very hard.

    If you're a beginner, chances are you can't do 1 Pull-up or Chin-up. This article will not only teach you how to do Pull-ups and Chin-ups with proper technique, but also how to get stronger at them so you can do the weighted versions.

    What are Pull-ups and Chin-ups?
    Hang on a pull-up bar with straight arms and pull yourself up until your chin passes the bar. The difference between Pull-ups and Chin-ups is in the grip:

    Other Pull-up variations include: palms facing each others, thumbless grip, towel Pull-ups, Fat Bar Pull-ups, Mixed Grip Pull-ups, Horizontal Pull-ups, Kipping Pull-ups, etc. This article deals with Pull-ups and Chin-ups.

    Pull-ups vs. Chin-ups
    Pull-ups vs. Chin-ups.

    Benefits of Pull-ups and Chin-ups.
    StrongLifts 5x5 program includes Pull-ups and Chin-ups for the following reasons:

    What Do You Need for Pull-ups and Chin-ups?
    A Power Rack with a Pull-up bar works best. Or a Doorway Pull-up bar Any surface where you can hang from at arm's length will do for Pull-ups and Chin-ups.

    What if You Can't Do 1 Pull-up or Chin-up?
    Whatever method you choose: pull yourself up as if nothing/nobody was helping you. Pull-ups and Chin-ups feel very different without assistance. And always try to beat your previous record.

    I'm too Heavy For Pull-ups and Chin-ups.
    Body-weight is not the problem. Strength is. If you want to get stronger at Pull-ups and Chin-ups, do them more. Jesse Marunde at 310lbs body-weight can do 21 Pull-ups. VIDEO Jesse Marunde 21 Pull-ups

    Assisted Pull-up Machines and Lat Pulldowns. Stay away from both. If you want to get stronger at Pull-ups and Chin-ups, do Pull-ups and Chin-ups. The strength you build on machines doesn't convert to Pull-ups and Chin-ups.

    Once again: if you want to get stronger at Pull-ups and Chin-ups, do Pull-ups and Chin-ups. You're losing time with machines. If you can't do 1 rep, try the above methods. You'll be able to do 1 Pull-up/Chin-up within a month.

    Weighted Pull-ups and Chin-ups.
    Once you can do 10-15 Pull-ups or Chin-ups in a row, add weight to keep the exercise challenging. Here's how:

    Pull-up and Chin-up Technique
    . Start each rep from a dead hang with straight elbows. Clear the bar with your chin on every rep.

    Australian Pullups

    Australian pullups are the same exercise as an inverted row. Lie beneath a sturdy, horizontal bar that's at about waist height when you're standing. Grasp the bar in both hands, either overhand or underhand, and keep your body straight as a board. Have your heels on the ground as you pull your chest up toward the bar. Lower back to starting position, keeping hold of the bar, to complete one rep. Australian pullup, more commonly known as an inverted row, and regular pullup both offer a host of benefits for your back muscles.

    Common Errors.
    Most common error on Pull-ups and Chin-ups is cheating the range of motion by not going low or high enough on each rep.

    Source: "How To Do Pull-ups and Chin-ups With Proper Technique" from StrongLifts
    at http://stronglifts.com/how-to-do-pull-ups-and-chin-ups-with-proper-technique/ accessed 11/28/13

    See More on Pullups below at section "Workout to Sculpt Arms and Back" which includes excellent video of 4 exercises to help you build upper-body strength and correct form to eventually do a pull-up.

    Sites for Pull Ups

    1. "Can't Do a Pull Up Yet? Here's How to Get it Done" from Nerd Fitness (outside link) accessed 11/28/13
    2. "How to Do a Proper Pull Up, and Why You Need to Do Them" from Nerd Fitness (outside link) accessed 11/28/13
    3. Inverted Bodyweight Rows help build muscle on the back and forearms. You will need a parallel bar to lie underneath in order to perform this exercise. I have seen the exercise performed under sturdy tables too! Keep your body tight, and palms pointing away as you row up to your sternum. To increase the intensity you can raise your feet off the floor and onto a bench or Swiss Ball. Shoot for 8 - 12 slow and controlled repetitions. See Inverted Rows - What They Are, and Why You Should Do Them (outside link) from Nerd Fitness and 9 Muscle Building Bodyweight Exercises #3 which includes from Greg Brooks
    4. Pull Ups vs Chin Ups - What's The Difference and Which One Is Better? from A Workout Routine
    5. Just for fun, 200 Push Ups Workout & 50 Pull Ups A DAY? (YES! Here's why!) from WBFF Pro Fitness Model Vince DelMonte.

    Videos above all accessed 11/7/13

    Exercise and Body Building Personal Trainers

    Personal Trainers
    Celebrity and Not So Famous

    In order to get the most out of group exercise classes, I personally think it is a very good investment to enlist the services of a personal trainer. You do not want to be doing the exercises using poor form. Yes, it is very good to read books and to watch videos, but nothing can replace having a knowledgeable person watch you and show you the tricks. I have gone to sample presentations by most of the personal trainers at the NAC. They are all good. In addition to the personal trainers the NAC has a crew of part-time class instructors. They all are very knowledgeable and helpful.


    [Health] [PT] [Grains] [Fruit] [Salads] [Vegetarian] [Vegan] [Exercise / Body Building] [Jillian] [Lee's Recipes]

    Anna at NACIn October 2013, I set up personal training with Anna, the Group Power instructor at NAC. Anna who competes in women's bodybuilding has years of exerience in helping peope reach their fitness goals. I have learned a lot about form for dead lifts, dead lift squats, and clean presses which are among the most effective strengthening exercises. It is not easy, but with Anna's help and encouragement, some practice and reading I am slowly making progress and am very confident that I will succeed. Anna stresses that diet is 70%. She recommends very little or no alcohol, lots of water, plus healthy food. Her method of weight trainings consists of doing a routine, then repeating with increased weights, then again with the lighter weights.

    Image Personal Trainer NAC Anna Gibbons from Newport Athletic Club
    at http://www.newportathleticclub.com/personaltrainers.html

    Preview Group Power version Jan 2014

    Anna's Suggested Work Out

    With No Equipment on Bench or Counter

    Goal = 3 sets of 15 daily or every other day

    1. Triceps Dip 6
    2. Pushups on floor or counter 6

    With Resistance Bands

    1. Shoulder Press with Tubing: foot on tubing; right angle to ceiling
      Shoulder Press with Tubing
    2. Triceps with Band: bring elbow and kick back
    3. Bicep Curl
    4. Chest and Pecs with Tubing: arms straight out and extend away
    5. Overhead Extention with Tubing: works shoulders, back and abs
    6. Under
    7. Diagonal
    8. Side Lateral Reach

    Medicine Ball Squat

    Medicine Ball Squat
    For demonstration, see Video.

    With Exercise Ball

    1. Abs Crunches NOTE: Inhale on way down; Exhale on way up
      Lower ab exercises: Leg-raises are very effective in working out the lower half of the rectus abdominis and intercostal muscles. They also exercise the muscles in the buttocks. Here is the procedure for doing leg-raises.
      Warm up with cardio exercises for 5-10 minutes before starting with leg-raises.
      Lie on your back, and press your abdominal muscles against the floor to keep the lower back flat.
      Straighten both legs. Raise one leg slowly off the floor as high as you can until you begin to feel a stretch.
      Hold in this position for 10-20 seconds and slowly lower the leg but do not touch the ground.
      Repeat 10 times and switch to the other leg. Do 3-4 sets of 10 raises on each leg 3-4 times a week.
      Do not arch the lower back during this exercise - if you do, all the weight will have to carried by the lower back and this can be very stressful.
      Add weights to your legs when you are comfortable with the leg-raises.
      A tougher variation is to raise and lower both legs together.
    2. Crunches

    Crunch with Stability Ball

    See Stability Ball Abdominal Crunch (30 seconds) from Brianna Larson.
    Sit on a stability ball, then roll down to a reclined position with your feet wide and knees directly above your ankles. Position your body that that your lower back creates a wedge at the ball and does not move, from this position slightly tip your pelvis towards the sky to contract your deep abs and avoid arching your back(hold this position throughout the set). Allow your head to fall gently into your hands as you lean back. The movement is not a crunch, per se, rather a curling upward and forward from the upper part of the spine. Focus on feeling the your ribcage opening when you lean back and close as you curl up. The movement should be felt in the abdominals from the breastbone to the top of your pant line. Remember to breathe when you curl upward.

    Stability Ball Exercises and other recommended exercises by Brianna Larson include: [Brianna's List Stability Ball Exercises]

    1. Stability Ball Squat
    2. Stability Ball Abdominal Crunch
    3. Swan Dive Push up
    4. Crunch-less Abs V-Sit from Personal Trainer, Brianna Larson

    Heidi Exercise and Body Building Heidi PAGE

    [Health] [PT] [More about Heidi] [Grains] [Fruit] [Salads] [Vegetarian] [Vegan] [Exercise / Body Building] [Jillian] [Lee's Recipes]

    HeidiIn March 2014, I achieved one of my goals by becoming a member of Heidi's Fit Camp. Heidi has written articles for magazines, won a number of competitions, and has had about 20 years of experience helping people meet their fitness goals. Heidi is very engaging and she really has the key of motivating people.

    See More about Heidi, her diet, exercises and Heidi's Fit Camp

    See Samples of Heidi's Exercises

    And see the hard copies of Heidi's handouts which Lee is slowly transcribing at Heidi Fit Camp Work Sheets (opens in separate window).

    Michelle Trapp Exercise and Body Building Michelle PAGE

    [Health] [PT] [More about Michelle] [Heidi] [Grains] [Fruit] [Salads] [Vegetarian] [Vegan] [Exercise / Body Building] [Jillian] [Lee's Recipes]

    MichelleGolds Gym PT Michelle has produced a series of excellent videos. Many of her exercises are used in Heidi's Fit Camp which I attended from March through July 2014. I am currently developing my own routine using what I have learned from Heidi and Michelle's vids.

    See About Heidi, her diet, exercises and Heidi's Fit Camp

    See Samples of Heidi's Exercises

    See Index of Michelle's Videos to include soon references back to Heidi's Fit Camp routines ew 7/14/14

    And see the hard copies of Heidi's handouts which Lee is slowly transcribing at Heidi Fit Camp Work Sheets (opens in separate window).

    Exercise and Body Building Ernestine Shepherd

    [Health] [PT] [Grains] [Fruit] [Salads] [Vegetarian] [Exercises for Older People] [Dangerous Exercises] [Exercise / Body Building] [Jillian] [Lee's Recipes]

    Ernestine Shepherd, personal trainer from Baltimore, Maryland, is the world's oldest female body-builder. Married for 53 years and a grandmother to a 13-year-old, she is exactly where she wants to be.

    Ernestine's diet onsists of 1,700 calories a day, comprised mostly of boiled egg whites, chicken, vegetables and a liquid egg white drink. She runs about 80 miles per week, bench presses 150 pounds, does bicep curls with 15 to 20-pound dumbbells. She wants to meet Michelle Obama and would like to train her if she is willing.

    See the "Official Ernestine Shepherd Site" (outside link).

    Search Google Ernestine for routines and more

    Ernestine Shepherd
    Personal Trainer

    Ernestine Shepherd
    Champion Ernie

    Exercise and Body Building [Jillian] [Ernestine] [Exercises for Older People] [Dangerous Exercises]

    Ernestine's Routines

    Sample average day in the life of this septuagenarian bodybuilder extraordinaire:

    • 2:30 a.m. Wake up. Meditate and read devotions from the Bible. Eat a snack of a bagel with peanut butter and hard-boiled egg whites. Drink 16 oz. of water.
    • 3:45 a.m. Head to nearby park and run 10 miles. Go home and eat breakfast of oatmeal, three hard-boiled egg whites and a tablespoon of walnuts. Drink 8 oz. of liquid egg whites.
    • 8 a.m. Head to the gym and work out for 1 hour and 45 minutes.
    • 10 to 11 a.m.: Train a group of senior men and women. The oldest woman is 89 years old.
    • 11 a.m.: Train four to five women in the gym. Drink another 8-oz. glass of liquid egg whites.
    • 1 p.m.: Go home and eat a can of tuna, a cup of spinach, 1/2 cup of sweet potato and drink an 8-oz. glass of water. REST.
    • 6 to 7 p.m.: Teach another class at the gym. Head home and eat turkey, brown rice, broccoli, more egg whites and drink lots of water.
    • 10 to 10:30 p.m.: Drink one more glass of liquid egg whites. Go to bed.

    Source: Ernestine's routine from Time magazine "Q&A: World's Oldest Performing Female Bodybuilder"
    at http://healthland.time.com/2013/05/30/qa-worlds-oldest-performing-female-bodybuilder/

    Exercise and Body Building [Jillian] [Ernestine] [Exercises for Older People] [Dangerous Exercises]

    Ernestine at 66

    Ernestine Shepherd

    Once upon a time a smug young reporter tried to nail down old-time film star Mae West on her actual age; the unflappable Mae responded using her famous deadpan delivery, "It ain't the age sonny boy, it's the mileage." We all

    Ernestine Shepherd

    Ernestine Shepherd

    know people who look a whole lot older then they actually are. These unfortunate folks age prematurely and take on the characteristics of someone much older. Stress, poor health habits, lack of exercise, bad genetics and illness can all contribute to premature physical aging. We all know people that look, act and feel much younger than they actually are. These freaks of nature bounce and bound and pad about with the coiled energy of a fit twenty-year old. The scuttle-butt whirls around these folks wherever they go as people secretly attribute the preserved condition to something other than brains amplified by hard work; plastic surgery being the most commonly mentioned. Onlookers cannot be convinced that such unbelievable results can be obtained by something as simple and natural as adopting the bodybuilder lifestyle. Bodybuilding procedures dramatically retard the aging process and real results always occur when a sound fitness game plan is combined with hard physical effort and disciplined eating.

    Few people have the gumption, grit and tenacity to find the right program and then work hard enough to turn the plan into reality. In the city of Baltimore 66-year old Ernestine Shepherd has discovered the right combination of training and eating and effort and wrestled the hands of her biological clock to a standstill. Ernie, as her friends and family call her, was sixty-two years old in 1999 and registered a body fat percentile of 32% body fat, not bad! In 2003 at age sixty-six she has whittled and chiseled down to a lean 19% body fat. She looks decades younger than her actual age. Outstanding progress when you consider that when Ernie was born Hitler was just getting started and The Great Depression was still raging. Ladies like Ernie Shepherd and another Parrillo-powered golden oldie, 72-year old Kelly Nelson (see Sept. 2001 issue), along with men like Bill Pearl and Arnold (now 55) are redefining our definition of old.

    These well-preserved elders all share common practices: they all lift weights hard and heavy, they all perform cardiovascular exercise on a regular basis, and they all practice precision eating. If you can correctly combine and balance all of these interlocking disciplines, muscles grow, posture improves, body fat decreases, mobility and endurance improve dramatically. The truth is plain to see that anyone who lifts weights, does consistent cardio and modifies dietary habits for the better will experience a significant physical change for the better. That's just plain common sense. Most people talk a good game of fitness but when it comes time to bust gluteus maximus in the gym, few are willing to expend the effort necessary to trigger gains.

    Ernie Shepherd works like a plough horse in planting season when she trains: her favorite form of cardiovascular exercise is power-walking. She walks for two solid hours a day, five days a week, rain or shine; she walks for four straight hours on Saturday. That's no typo. "I love to walk outside and during the week I get up at 4am, put on my Walkman, go outside and speed walk for an hour around my neighborhood. Then I turn around and speed-walk back home for another hour." Asked if she had any favorite music for her power-walks, and half-expecting that she would indicate Duke Ellington or Count Basie, Ernie responded that, yes indeed, she did have a favorite tape, "I speed walk to a Marine Corp platoon tape training cassette. Sergeant Joe Bob Cobb calls out the cadence and I walk with the Marines! It's quite inspiring!" On the weekend Ernie walks for four solid hours around scenic downtown Baltimore. She puts her cardio training to good use, "I will be entering the 26-mile Baltimore marathon in October of 2003.

    I wanted to enter the race last year but had to miss it on account of a scheduling conflict." At the 2001 Baltimore Marathon the modest Mrs. Shepherd entered and won her age group by finishing the 26- mile race in a little over six hours. "It was such fun and I was disappointed I had to miss last year but I intend to enter this year and improve upon my previous marathon best." Ernie works at a local elementary school as school secretary during the workweek and puts in a long, full day. After work, most nights she heads to the local gym. Three nights a week she weight trains herself and two nights a week she works as a personal trainer teaching others. "On Tuesday I work as a personal trainer at Sherita's body on-line and on Thursday I work with clients at Kenny Reid's Fitfor- life facility." Ernie weight trains three days a week and sessions last upwards of two hours. and four sets per exercise; staying in the 6-10 rep per set range. Her training partners are serious male bodybuilders and Ernie's training is hardly a mellow senior citizen body pump class.

    Her training mates, Raymond Day and 72-year old Ernest Jones follow a serious bodybuilder training routine and they demand of Ernestine what they demand of themselves. "I wouldn't have it any other way." Ernie said. Top sets are nearly always taken to failure and occasionally forced reps are used to increase intensity. Her cardio is done first thing in the morning to maximize body fat oxidation. Science has shown that performing cardio before eating breakfast (in the absence of glycogen), causes the body to burn stored body fat at an accelerated rate. Is it any surprise that Ernestine uses the eating and supplementation tactics of sport's nutritionalist Todd Swinney? It seems anyone of any note connected to bodybuilding and living in Baltimore or the surrounding suburbs has a connection to Todd. "I met Todd at a Mr. Olympia competition a few years back and began working with him on my diet.

    Todd customized me an eating schedule that I have adhered to for almost four years and with excellent results. My diet is high in protein, very low in fat and with a good amount of carbohydrates." It comes as no surprise that Ernie is remarkably disciplined in her eating. She eats the same basic foods each day: lean protein, fibrous and starchy carbohydrates and not much else. What is surprising is how much food this 5-5, 135-pound woman consumes; she eats often and she eats a lot. "It seems as long as I eat good clean food, I don't get fat." Todd's tactic is to use multiple meals and super select foods in ample quantity to "build the metabolism." Todd eliminates all sugar, all manmade refined carbohydrates and dietary fat intake is reduced to a negligible 5-10%. "My husband Collins does the cooking and prepares my meals and oh my, can that man cook!" The expert home cooking makes it even easier to love the cook. It's a heck of a lot easier to stay on a strict bodybuilder-style diet if the foods needed are prepared in tasty and expert fashion.

    The problem with diet foods is the menu of acceptable foods is limited and a real challenge to prepare different dishes in imaginative ways using a limited number of ingredients. Ernie is lucky; her Trophy Husband knows just how to put taste and pizzazz into the small rotation of repeat dishes that a serious bodybuilder must continually contend with. This 66-year old can pack away the victuals: she eats a 9-eggwhite omelet plus a baked potato and a chicken breast for breakfast. Then she eats this same identical mighty meal again three short hours later. This sleek elder eats twenty-seven egg whites each and every day; along with three pounds of skinless, boneless chicken breast and a small mountain of steamed vegetables. Ernie has built a blast-furnace metabolism and her body thrives on lots of super clean calories. Ernie has been featured in Essence Magazine and appeared on the "The View" with Barbara Walters and Star Jones. She was scheduled to appear on Oprah in September of 2001 and has yet to be rescheduled.

    Her amazing physique has attracted considerable attention in the local Baltimore newspapers and several have done feature articles on this amazing athlete. It seemed only natural to ask if we would ever see her compete in a bodybuilding competition. "I've been asked that question a million times and have been told by people whose opinions I respect that I could do quite well. I love to watch bodybuilding and perhaps if I had started as a young person I would compete but I would feel terribly uncomfortable posing onstage now." Ernie and a small group of friends travel every year to the Mr. Olympia extravaganza and have been doing so since Lee Haney was winning back in the late 80's. "Our group goes every year and I love to watch all the bodybuilding shows; men, women and fitness. We have a wonderful time and I had a lovely conversation with Ms. Olympia Lynda Murray last year." With her dynamic personality, fantastic physique and upbeat outlook on life, Ernestine Shepherd is truly redefining our definition and expectations of advanced age.

    The bodybuilder lifestyle as practiced by Ernestine Shepherd is without doubt the finest system ever devised for improving the quality and extending the duration of life. Ernie, Todd & John Ernestine has been influenced by John Parrillo both directly and indirectly. "I use John Parrillo's Optimized Whey every single day. It tastes wonderful and contains 33 grams of protein (and only four carbohydrates) in every serving." Ernie uses the Parrillo approach to diet and supplementation as taught her by master trainer and nutrition guru, Todd Swinney. "I visit Todd often and he checks my body fat percentile and we might make some adjustments in my diet plan." After four years, the Parrillo approach, as taught by Todd, has become second nature to Ernie. "I have great energy and I think that this is because even though I train very hard and have a full-time job, I eat plenty and I eat often; this seems to recharge me as I go through the day."

    Her weight training is intense and serious and as a result her bones, usually weakening and becoming brittle in females her age, are instead thick and osteoporosis-resistant. Ernie's high intensity cardio has ensured her heart and lungs are in peak working order. She flushes nutrient enriched blood through her circulatory system six days a week. As a result she has the endurance of a steam locomotive and her low fat intake keeps saturated fat globules from coagulating in her arteries and clogging heart valves. All in all, Mrs. Shepherd has custom devised for herself a nearperfect life-extension system, ironically as an unintended sideconsequence of adopting a serious bodybuilding regimen. Ernestine Shepherd is a walking talking billboard, a testament to the advantages of maintaining a serious approach to fitness in our golden years. "I love to train and walk and so value the camaraderie of the regulars at the gym." Ernie's advice would be to fall in love with the "process" and the rest will take care of itself.

    Source: Ernestine's routine The Weight Loss Diet and Exercise Guru
    at http://www.dietandexerciseguru.com/?p=1297 accessed August 11, 2014

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    Jim Wendler Exercise and Body Building

    [Health] [PT] [More about Michelle] [Heidi] [Grains] [Fruit] [Salads] [Vegetarian] [Vegan] [Exercise / Body Building] [Jillian] [Lee's Recipes]

    Jim is a former University of Arizona football star who has squatted 1000 lbs in competition. Jim is the author of 5/3/1: The Simplest and Most Effective Training Method for Raw Strength PDF (opens separate window).

    See A Hardcore Look At Wendler's 5/3/1 Powerlifting Routine (outside link opens separate window).

    Workout Description

    Jim Wendler's 5/3/1 powerlifting system is rapidly growing into one of the most popular powerlifting and strength building training routines. In this guide to Wendler's 5/3/1, you will find information on 2, 3, and 4 day splits.

    Wendler's 5/3/1 Core Components

    Workout A. Squat and assistance work. (outside link)

    Workout B. Bench Press and assistance work. (outside link)

    Workout C. Deadlift and assistance work. (outside link)

    Workout D. Overhead Press and assistance work. (outside link)