Thigh Exercise Equipment

Masters in Exercise and Sports Science

There's not a person out there who doesn't want toned, cellulite-free thighs that look great in everything from bathing suits to skinny jeans. Marketers know this, and every year new exercise equipment arrives on the market promising sleek, beautiful thighs in just minutes of exercise every day. The truth is that sleek, toned thighs are the responsibility of the exerciser, not just the equipment. However, here are a few pieces of thigh exercise equipment that make the grade for quality and results.

When you hit the gym with the intention of toning up your thighs, you need to know how to navigate the commercial gym equipment. Here are a few of the best options:

You may not like squats, but they are one of the best thigh-toning exercises out there. Most gyms have free standing squat racks for this purpose, but some gyms also have squat machines (like the FreeMotion Squat) that are designed to take you through the squat motion without the hassle of handling weight plates.

Like the squat rack, the leg press machine is often available as either a free weight station or a selectorized weight machine. The leg press targets the thighs in a similar manner to the squat, but it's often a safer exercise for indiivduals with back problems because the back remains stabilized throughout the exercise.

The leg curl targets your hamstrings, or the back of your thighs, while the leg extension targets your quadriceps, or the front of your thighs. Most gyms will have these machines set up as part of their circuit training area.

The hip abduction and hip adduction machines target your outer and inner thighs, respectively. These machines may be separate, or in some cases, it's a single machine with a swiveling knee pad that allows you to change the target muscle group. Most gyms have these machines as a component of their circuit training area.

The exact same pieces of equipment you use at the gym are available as residential equipment if you have the space and money to allot for this purpose. If you don't, there's no need to worry. There are lots of options that cost less and offer the same results, as long as you take full advantage of them.

There are a number of home gym stations designed to target every muscle group in the body, including the thighs. Look for high-quality residential equipment from major manufacturers like LifeFitness, Precor and FreeMotion. These weight stations should offer you the ability to perform squats, lunges, deadlifts, and in some cases, leg extensions and leg curls. Some of the best options have dual adjustable pulleys that allow you to manipulate the angle of resistance for a wide variety of exercise options. These may not look like a traditional weight machine, and they may take some getting used to, but you (and your thighs!) will be glad you took the time to learn. You can expect to pay between $1,000 and $4,000 for a quality home gym station.

Fitness balls are a standard, inexpensive piece of home exercise equipment that you can use to target your thighs. Place a ball between your body and a wall to perform squats, balance one leg on the ball as you do backward lunges or roll the ball toward your supine body as you do leg curls. There's no muscle group you can't target with a simple fitness ball. Expect to pay between $20 and $50 on high-quality balls.

Suspension trainers like the Jungle Gym XT are relatively new to the fitness market, but they've definitely proven their worth. Like stability balls, suspension trainers add instablity to your exercise routine, challenging multiple muscle groups throughout every motion. The Jungle Gym XT is a high-quality piece of equipment that allows you to target your thighs while performing squats, lunges, hip adductions and abductions, leg curls and bridges. The best part? When you're done with your routine, simply pack away the trainer - it doesn't need a dedicated space. You can expect to pay between $100 and $200 for most quality trainers.

Strength training equipment doesn't have a corner on the market when it comes to toning the thighs. You can also strengthen and shape your thighs by performing cardiovascular exercises that target the legs. Treadmills and ellipticals do a good job of this, but a few other pieces of cardio equipment are even better.

No matter what type of bike you choose to ride, there's no denying the fact that cycling targets the thighs and butt. The nice thing about cycling is that you can choose to workout at a gym, at home or outside. You can even purchase bikes designed to be riden while working from home. The FitDesk is a relative newcomer to the market, but because of its home and office applications, its popularity is growing immensely.

Step mills are most commonly found at gyms because of their size and expense, but these stair steppers offer a great way to target the thigs. Unlike traditional stair steppers, step mills actually require you to climb rotating steps, forcing the full stair-climbing motion. A few minutes on a step mill and your thighs will start screaming. If you don't have access to a step mill, consider investing between $50 and $150 on an aerobic step. You can set it up and use it to step up and down in a similar fashion to walking up stairs.

Exercising your thighs isn't limited to land-based forms of exercise. If you have access to a swimming pool, you may want to consider using tools like Aqualogix. The Aqualogix leg fins provide multi-directional drag resistance to increase the difficulty of kicking, extending and curling water exercises that target the thighs.

Before spending an arm and a leg on exercise equipment, make sure you identify your budget and your available space. You may also want to think about whether you'd be more likely to exercise at home or at a gym. Once you've hammered that out, start your equipment search online, always checking third party reviews for the equipment and brand before spending your money. If you're going to invest in your health, you want to make sure you're investing wisely.

Celebrity Dieting Tips

The idea that "celebrities are just normal people" doesn't seem to hold up in view of the svelte figures that appear on the red carpet. If you have ever wondered how these public icons remain slim and well-preserved over the course of a lifetime, you may be in for a few radical surprises. Celebrities are public figures, and it is their job to look appealing and fit at all times. While the end result may look the same, diet tips and secrets of the rich and famous may range from healthy lifestyle choices to some extremely unhealthy decisions.

When it comes to maintaining a trim figure, diet is at least half the focus. The trouble with mirroring celebrity weight loss methods, however, is that not all celebrities employ the same regimens. Celebrities lose weight and maintain muscle tone through a variety of means, some of which are actually dangerous. Whereas some A-list celebs employ a personal chef, a restricted diet, and a personal trainer to keep up their glamorous appearance, others may look to prescription medication, dangerous drugs, and even end up with eating disorders.

It can be daunting for the average housewife and mother to see a celebrity give birth and then, two months later, appear primed and ready for a bikini shoot. ABCNews.com brings the issue to light, stating celebs often have a lot of help, even that of the surgical variety. There are so many tricks and tools available to celebrity budgets that simply aren't feasible for the typical American. In fact, the diet tips and secrets of many celebrities simply aren't much of a secret.

A svelt Gwyneth Paltrow on the red carpet.

Gwyneth Paltrow: Gwyneth Paltrow appeared onOprah in 2008 claiming that she "just cannot diet." Instead, her post-pregnancy figure is attributed to a rigorous training program. For some celebrities, a restricted diet plan can be traded for intense physical workouts under the supervision of an experienced trainer. According to People, after many years as a devout macrobiotic, Paltrow now espouses a more fun and balanced nutritional program that features much fewer restrictions.

Miranda Kerr: In interviews, Victoria's Secret Angel Miranda Kerr attributed her sleek physique to a love of organic foods, particularly green vegetables. However, in 2011, Kerr claimed her postpartum weight loss was supported by a special blood-type diet that minimized meat consumption and also by a consistent regimen of coconut oil.

Drew Barrymore:Good Housekeeping keeps tabs on the dietary habits of many current stars. Drew Barrymore recommends enjoying favorite foods, and simply eating less of them, whereas Jessica Alba extols a more structured regimen of produce, lean sources of protein, and the avoidance of sugar and carbohydrates.

It is important to note that the healthy balanced diet of a celebrity is frequently a far departure from the standard American's eating program. Celebrities have the funds to purchase organic foods and upscale brands that allow for no additives and preservatives. They often consume diets that are high in fresh produce and low in processed foods and unnecessary carbohydrates. The secrets of many stars are actually very popular and well-recognized dietary principles: eat healthy enzyme rich foods as close to their natural form as possible.

CelebrityDiets.org is a fun website to visit when you desire a more detailed look into your favorite celebrity's eating habits. Though the dietary practices vary from star to star, one principle remains fairly concrete: the slender fit stars are not exactly eating "whatever they want." Most celebrities have to work to achieve their supernatural frames, and the celebrities that don't will often become to victims of tabloid articles.

The pressures of Hollywood can be severe. Some stars, whose so-called diet tips are touted as Pilates and a vegetarian diet, have much darker secrets to hide. Hollywood is a breeding ground for eating disorders and dangerous fad diets. People magazine has spotlighted the "Red Carpet Cleanses" of many A-list stars. These liquid diets are often used to slim down and detox a celebrity before she steps into the limelight, but such programs are not recommended for long term usage. Unfortunately, weight loss can be every bit as addictive to Hollywood icons as being in front of the camera. Some celebrities will employ laxatives or severe willpower leading to starvation in order to stave off pounds. Diet pills and other dangerous drugs are amongst other methods used to keep celebs camera ready.

An article in Daily Mail encloses the testimonies of celebrity trainers regarding the unhealthful and fanatical measures that some celebrities will take in order to maintain a chiseled look. While Renee Zellwegger reportedly only ate boiled eggs on set during the filming of Cold Mountain, her protein rich program may actually be one of the more innocuous regimens.

Not all celebrity diet tips are secrets. Moreover, some secrets should remain secret. Severely restricting your diet or "Master Cleansing" yourself down a dress size may affect your metabolism negatively in the long run. Unhealthy dietary and lifestyle practices will take their toll on both your appearance and general wellness. Whereas many celebrities can afford the costly surgical and dermatological practices that keep their skin tight and glowing, the typical American will suffer greatly from crash diets and harmful chemicals. Instead, focus on keeping your weight loss healthy. Connect with a nutritionist or a dietician to ensure that you are eating adequate levels of nutrients to support metabolic processes. If it is within your budget, follow the celebrity principle of hiring a trainer that can tailor-make a workout regimen to fit your body's needs.

Minimize Diet Damage on Vacation

Vacations are a time for health and renewal.

For many individuals, maintaining a diet during vacation is a real challenge. The very essence of a vacation is surrounded by concepts such as relaxation and freedom. Individuals who are on a very restricted dietary regimen may be looking to "let go" temporarily in both an emotional and a dietary manner. However, all the hard work of a stringent diet can be easily affected in a negative way by even a short one-week vacation. The trick to minimizing diet damage during a vacation is to mentally prepare yourself for the task and foresee any threats to your self-discipline.

Vacation is a real chance to cut loose. Binding diet and weight loss habits are a hindrance to the freedoms proposed by a vacation. Individuals traveling outside the country may be excited to experience the unique culinary delights offered by a different culture. This experimentation may result in an extreme breakdown of one's self-control.

Unfortunately, self-control is the foundation of a successful diet and this requires practice and a lot of effort. Even a brief vacation and a more relaxed position on diet may be enough to undo months of?painfully acquired?self-discipline. Some individuals will come back from their vacation binges only to discover they no longer have the self-control to practice their diet. This is a real problem.

Maintaining self-discipline during your vacation is the key to minimizing dietary damage. Indeed, the cuisine of foreign lands is appealing and it isn't necessarily untouchable. However, an attitude of "just this once" simply will not work for individuals who really have to strive to maintain a certain weight. MedicineNet.com reports some dieters are actually "programmed" to regain weight. The majority of dieters on a restricted regimen will eventually regain the weight they have worked so hard to lose. Self-control remains the barrier to such weight fluctuations.

For dieters, the word vacation must be redefined. Vacation should not be viewed as a chance to cut loose from binding regimens. It should be seen as an opportunity to release stress while continuing to cultivate healthy lifestyle habits. A vacation that causes your body more stress and health damage will not leave you for the better when your trip has ended.

For individuals who are self-disciplined, vacation can still present problems where dieting is concerned. Airports, travel stations, and road trips will not always provide healthy foods. Airplane snacks and meals can pose a real temptation. Committed dieters work around such issues by bringing their own snacks in order to avoid the lure of vending machines and food kiosks. Fortunately, airports almost always sell bottled water. CNN hails the importance of drinking water for weight loss and maintaining a sense of "fullness." When traveling, always reach for water instead of vitamin drinks, sodas, and fruit juices.

If your vacation is extensive or diet is severely restricted, choosing accommodations that offer a kitchen can help you maintain your regime. Restaurants involve a lot of guesswork for dieters. Having your own kitchen gives you the option to prepare the sort of meals you would if you were in the comfort of own home. For persons who cannot afford such measures, be sure to research the restaurants in the areas to which you plan to visit. Most restaurants offer salads and there is almost always a food market that sells fresh fruit and produce.

The group affected most negatively during vacations is fad dieters. Fad diets are the most difficult to maintain. They are often the most restricted. Individuals whose diet consists mainly of?items such as cabbage soup or curious food?combinations may find it difficult to obtain?these foods?during vacations. TheNewsTribune.com comments on the unhealthy nature of many fad diets, which is something to consider in itself. However, vacation may pose a real challenge even to your most unhealthy dietary habits.

The more balanced your dieting regimen is, the easier it will be to maintain during most vacation plans. Moreover, the firmer your self-discipline, the less likely it will be that you'll abandon your healthy habits over the course of a few days or weeks. If you honestly feel a vacation will derail either your diet or willpower, you'll probably need to plan a vacation conducive to your?regimen or forgo the vacation altogether.

Most Effective Fat Burning Exercises

Masters in Exercise and Sports Science

When you are trying to lose weight, learning which exercises burn the most fat can help you reach your goal faster. All exercise burns calories but some types are more effective than others. Discover the most effective fat burning exercises that can help you achieve your weight loss goals.

While all forms of exercise will help you burn fat, exercises that continually target your major muscle groups while increasing your heart rate will help you burn fat more effectively. Keep in mind that when you're trying to burn fat, calories are the key to success. You can increase your calorie burn, thereby increasing your fat burn, by playing with the "FIT" principle - frequency, intensity and time. If you exercise more frequently, with greater intensity and/or for a longer period of time, you will increase your fat burning capability. Consider the following exercises:

Jogging and running are good aerobic exercises that burn calories much faster than simply walking. A light jog for an hour will burn approximately 500 calories while an hour-long run can burn between 550 to 1125 calories, depending on your speed, weight and body composition. The great thing about this type of exercise is you don't need any equipment, just well-fitting athletic shoes and comfortable clothing. According to the Mayo Clinic, an hour-long session of 5 mph jogging burns about 584 calories while a 8 mph run burns 986 calories. If you really want to burn more calories and fat, try running intervals or running up hills - by switching between high-intensity and moderate-intensity exercise throughout your routine, you will actually burn more calories and fat as your body has to work to recover from each high-intensity interval.

Biking engages the calf, thigh and gluteal muscles, while providing a great fat burn workout. Depending on the intensity, an hour-long bike ride can burn between 500 to 1125 calories. The Mayo Clinic found that even a leisurely hour-long bike ride of <10 mph can burn about 292 calories for a 160-pound person. Remember, by working harder or performing intervals, you can increase your calorie and fat burn. If you don't want to bike outdoors, most gyms offer group cycling classes that enable you to exercise under the supervision of a trained instructor who will push you to increase resistance and challenge yourself during every workout.

Fun sports activities that provide intense cardio workouts include basketball, soccer, squash, volleyball, racquetball or football. They all get the heart pumping and eliminate hundreds of calories as you run, jump, twist, reach, slide and backpedal to play the game. In one hour, basketball can burn about 700 calories, football and squash can burn as much as 800 calories, and soccer and racquetball may burn around 600. The Mayo Clinic estimates that a person of 160-pounds will burn between 500 to 584 calories during most leisurely hour-long sports games. If you choose to participate in sports to increase your fat burn, remember that the accumulated time you spend being active is extremely important - avoid counting water breaks, timeouts or team huddles toward your total exercise time.

If you like the idea of skating, try rollerblading for exercise. It provides a total body workout because of how you lead with your lower body, using your arms and abs for balance. The Mayo Clinic's exercise chart indicates that a 160-pound person can burn as much as 913 calories when rollerblading for an hour. If you're just starting out, look for smooth, flat concrete trails to get the hang of this skill. Skating does require a significant amount of balance, and you may have to work on your ankle and calf strength before you feel comfortable.

Use a rowing machine or join a rowing team to get a good workout that wipes away fat fast while strengthening the entire body. Rowing for 30 minutes can burn about 300 calories on average. The Mayo Clinic found that rowing on a machine for an hour burns 511 calories in a 160-pound person. The great thing about rowing is that you have to push backward with your legs while pulling with your core and back, essentially engaging your entire body throughout the exercise. The harder and faster you row on the machine, the more strength you will gain and the more fat you will burn.

Group exercise classes include everything from step aerobics to cardio kickboxing and Zumba. The great thing about these workouts is that an instructor will lead you through the movements while pushing you to work your hardest. If your goal is to burn fat, look for cardio classes that incorporate high-intensity full-body movements like kicking, jumping and dancing with strength training exercises. By challenging both your cardiovascular system and your muscular strength, you will ultimately burn more calories and fat as you exercise and recover. Thirty minutes of exercise can burn between 200 and 400 calories.

Your current health condition will determine your best exercise routine for optimal weight loss. Always consult your doctor before beginning a new exercise routine to make sure that you are healthy enough for the new workout. Enjoy exploring a variety of exercise options. For more information on effective fat burning exercise, Cardio for Fat Loss contains additonal ideas.

Alli Diet Supplement

In 2007, the FDA approved a new over-the-counter diet pill called Alli. Consumers were excited about the possibility of a safe and effective weight loss pill and flocked to drug stores to purchase it. Many are left wondering, however, does Alli work, and what are the side effects?

Alli is the name brand for the over-the-counter diet medication, orlistat. GallaxoSmithKline manufactures the drug, which is available in drug stores around the country. Orlistat is also the active ingredient in the prescription medication Xenical. Alli contains 60 mg of orlistat, while Xenical contains 120 mg per tablet.

According to the calorie hypothesis, when you consume any food, it provides your body with energy. That energy is measured in the form of calories, which are units of energy. Experts posit that the body is a machine acting on the properties of thermodynamics, and that it has certain energy requirements. When you eat foods containing more calories than your body needs, it stores the remaining energy as fat. When you eat foods containing fewer calories than your body needs, it takes the extra required energy from your fat stores. Put simply, the calorie hypothesis suggests that when you eat more calories than you burn, you gain weight. When you eat fewer calories than you burn, you lose weight.

To that end, Alli can help reduce caloric intake by changing how your body absorbs dietary fats. Fat is present in many of the foods you eat, and it is quite calorically dense. While carbohydrates and proteins have four calories per gram, fat has nine. This has led many diet and nutrition experts to hypothesize that foods containing fat are more fattening than foods without them. When you take an Alli pill, it blocks your body from absorbing about 25 percent of the fat present in the foods you eat. This leads to reduced caloric intake, because your body excretes the fat rather than using it as energy.

Since Alli blocks fat calories, this does not mean you can eat anything you want and still lose weight. Instead, the Alli website encourages you to alter your lifestyle as well, pursuing a healthy, low-calorie diet and exercise as part of an overall weight loss plan.

Whenever a new diet or diet product hits the market, two distinct types of evidence emerge in support of or against the efficacy of the product or diet. Empirical evidence utilizes double-blind, placebo-controlled scientific studies to gage a product's efficacy, contraindications, and side effects. Anecdotal evidence arises from user reports about their experiences with the product or diet.

According to MayoClinic.com, studies show that prescription strength orlistat (Xenical) helps users following a low-fat, low-calorie diet and exercise program lose an additional five to seven pounds in a year. With its reduced strength, experts estimate Alli can lead to an additional three to five pounds of weight loss.

The Alli website provides a section for user testimonials in their forums. While customers report weight loss, they all do so citing putting forth tremendous effort of diet and exercise to get the weight off, as well.

When Alli first received approval from the FDA, part of the buzz was about the possible side effects of the medication. In fact, many people feel that the threat of one of the drug's main side effects is what enables users to stick to a low-fat, reduced calorie diet in order to lose weight. The side effect that seems to have such a motivational impact on many Alli users is changes to bowels. Because the 25 percent of fat intake passes through the body unabsorbed, it makes its way out via the intestines. This may result in oily anal leakage and changes to bowel movements, particularly in the early weeks of the program or whenever the Alli user eats more than 15 g of fat at one time. This may manifest as oily bowel movements, diarrhea, oil discharge with gas, poorly controlled bowel movements, and greasy spotting. Other, lesser known side effects of orlistat may include:

Severe allergic reaction such as itching, hives, or anaphylaxis Liver damage Kidney stones Gallbladder disease Nausea Headaches Anxiety Back pain Menstrual irregularity

Only you can decide whether the benefits of taking Alli outweigh the risks of its side effects. Alli is not a magic pill. Instead, it must be combined with a careful regimen of fat-control, diet and exercise. If you do elect to try Alli, the company's website provides an array of tools to help you follow the prescribed plan.

Although it is available over the counter and approved by the FDA, Alli is still a drug that may have other detrimental effects on your health, and it may be contraindicated with other medications or medical conditions. Talk with your doctor before self-prescribing Alli.

Oblique Workout

Masters in Exercise and Sports Science

If you want to work the internal and external oblique muscles that run diagonally across your torso, you need to focus on twisting exercises that engage this portion of your abdominals. Targeting these muscles several times a week can help enhance your core strength, posture and balance, so add three to four oblique exercises to your regular exercise routine to start seeing results.

Even if you don't focus on exercising your obliques very often, they actually work constantly to help you perform basic functions. Your obliques engage every time you take a breath, helping to expand and contract the chest cavity as your lungs take in and exhale air. They also engage during torso rotation and flexion, as you bend, twist and move throughout the day. By including three to four oblique exercises two to three times a week, you can help increase your abdominal strength, improve posture and balance while also enhancing your functional fitness. Consider trying the following four exercises as part of your regular fitness routine:

Lie on your back on the floor with your knees bent and your feet flat on the ground. Bend your elbows and place your fists next to your ears. At the same time, lift your feet off the ground so that your hips and knees form 90-degree angles. Engage your abdominals and crunch your head and shoulders up off the floor. As you crunch up, engage your obliques and begin twisting your torso until your right elbow touches your left knee. As you perform this twist, simultaneously extend your right leg without allowing your foot to touch the floor. Twist back to center as you bring your right leg back to its bent position. Perform the same exercise, this time trying to touch your left elbow to your right knee as you extend your left leg. Continue "bicycling" your legs as you twist your torso to the left and right. Perform two or three sets of 10 to 15 full repetitions (twisting to the right and left is a single repetition). Lie on your left side with your feet stacked on top of each other and torso propped up on your forearm so that your elbow is positioned directly below your shoulder. You can place your right palm on the floor in front of your torso for additional balance. Engage your abs and lift your hips off the floor so that your body forms a straight line from your feet to your head. After gaining balance, lift your right hand off the floor and extend your right arm up toward the ceiling. Hold the position for five seconds. Keeping your body in the side plank position, slowly and steadily sweep your right arm down in front of your body, then reach it under your left side, twisting your torso so your chest faces down toward the floor. Hold this position for a second, then twist back to the side plank, sweeping your right arm back up toward the ceiling. Repeat three to five side plank twists before performing the exercise on the opposite side. Stand with your feet hip-width apart and your knees slightly bent. Hold an eight- to ten-pound dumbbell in your right hand, hanging at your side. Place your left hand on your left hip. Engage your abs and gradually flex your torso to the right side as you slide the dumbbell down the outside of your right leg. This should be a steady, controlled movement. When you've flexed as far as you comfortably can, continue engaging your obliques as you slowly return to the standing position. Perform 10 to 15 repetitions on your right side before switching sides. Sit on the floor with your knees bent, your feet flat on the ground. Hold a three- to ten-pound medicine ball in both hands at your midline. Keeping your torso straight and tall, lean back slightly so that your body forms a "V" shape. You can flex your ankles and lift your toes off the ground if you like. Keeping your hips stationary and the medicine ball tracking with your belly button (i.e., not twisting your arms), twist your entire torso to the right as you attempt to touch the medicine ball to the ground. After twisting as far as you comfortably can to the right, continue to engage your abs as you twist your torso back to center. Continue the twisting motion by twisting your entire torso to the left side, attempting to touch the medicine ball to the floor on your left. Perform eight to 12 full twists to each side while maintaining proper form.

When it comes to performing abdominal exercises, form is more important than the number of exercises you perform or the amount of weight you use. Start with light weight and fewer repetitions and work your way up to a more advanced routine. Improperly performing ab exercises could lead to back pain or injury; plus, you'll actually see greater results when you perform the exercises with the correct form.

Best Time to Eat Carbs on a Low-Carb Diet

All Natural Detox Diets

From disease prevention to rapid weight loss, all natural detox diets have been touted for their numerous benefits. While many claim detox diets use the natural detoxifying power of everyday foods and beverages to achieve improved health, it's helpful to take a closer look at the detox diets out there in order to separate fact from fiction.

While detox diets have been praised by many, critics have raised concerns about the safety of certain regimens. Make sure you find out all the facts first before deciding on whether or not a detox diet is right for you.

The 7 Day Detox Diet is based on the concept that the body accumulates up to twelve pounds of undigested "junk" in the digestive tract. After taking a supplement containing 34 natural detox ingredients for one week, the diet's creator claims individuals can lose anywhere from five to seven pounds of waste.

The Master Cleanse, also known as the Lemonade Diet, was popularized by Beyonce Knowles, who used it to shed pounds for her role in the film Dreamgirls. With a recipe that calls for water, lemon juice, cayenne pepper, and maple syrup, this program aims to help dieters flush their systems. Those following the cleanse are to drink this lemonade while abstaining from all other food and drink for 10 days.

Using a foundation of high-fiber foods and water, the Colon Cleansing Diet claims to eliminate excess waste to help improve colon function and rejuvenate the entire body.

Aiming to help with irritability, bloating, fatigue, and carb overload, nutritionist Jay Rob developed the three-day Fruit Flush. The meal plan consists of protein shakes and fresh fruit, and is designed to improve liver function, rid the body of toxins, and boost energy.

Based on a method by author and nutritionist Natalia Rose, the Raw Food Diet consists of consuming uncooked produce for ten days. Acceptable foods include nuts, fruits, grains, seeds, vegetables, water, juices, and coconut milk.

Promising to help dieters shed 21 pounds in 21 days, Martha’s Vineyard Diet was conceived by Roni DeLuz, a naturopathic doctor. The plan consists of a liquefied diet of fruits and vegetables, in addition to antioxidant supplements.

The brainchild of Laura Cabot, an Australian physician, the Liver Cleansing Diet aims to cleanse the liver with the consumption of fruits, vegetables, poultry, and fish. Lean proteins and healthy fats such as olive oil, salmon, and avocados are also allowed.

Supporters of detox diets, like naturopathic doctor and author of Detoxification, Linda Page, assert that benefits of detoxifying include renewing and recharging the body, while jump-starting a healthier lifestyle.

Physician, medical educator, and author Cheryle Hart claims all natural detox diets can help the body restore optimal alkaline balance, leading to improved overall health. Specifically, dieters can achieve the following benefits:

Mental clarityBetter metabolismWeight lossImproved moodHigher energy levelsRegular sleep

Detoxification, or metabolic therapy, as the American Cancer Society categorizes it, is based on the concept that the human body is exposed to toxins on a daily basis, including environmental offenders such as smog, dietary additives including preservatives, and indulgence in alcohol and caffeine.

In her article,Detox Diets: Empty Promises or Effective?, registered dietician Leslie Beck and Director of Nutrition at the Medcan Clinic in Toronto, Canada, asserts no scientific evidence exists to support the claim detox diets accelerate the elimination of waste from the body. She also claims medical experts believe that the human body has its own efficient cleansing system-–the skin, lungs, kidneys, liver, and GI tract–-to remove toxins.

According to Mayo Clinic nutritionist Katherine Zeratsky, side effects of detox diets can include dizziness, nausea, fatigue, and dehydration. Zeratsky also supports the school of thought that the liver and kidneys work effectively to rid the body of waste and toxins without the help of cleansing diets.

Wondering if a detox diet is right for you? First and foremost, consult your doctor. Do your research, and know that it’s always a good idea to maintain a healthy lifestyle for long-term benefits. No miracle cure can take the place of healthy habits

Heart Rate to Burn Fat and Calories

For many people, working out is about burning fat and calories to lose weight and tone muscles. An effective workout, especially if weight loss is your goal, should increase your heart rate to your target heart rate zone so that you burn fat and calories efficiently.

Your target heart rate zone is the range of beats per minute to strive for during exercise. To find your target heart rate zone, first determine your maximum heart rate, estimated as 220 minus your age. Brigham and Women's Hospital recommends a target heart rate zone between 50 and 75 percent of your maximum heart rate. For example, a 20-year-old would have an approximate maximum heart rate of 200 beats per minute and a target zone of 100 to 150 beats per minute.

Discovery Health strongly cautions against exceeding your maximum heart rate during exercise. This number is the upper limit of what your body can handle during vigorous physical activity, increasing the risk of strain or injury, and exceeding the target zone provides little additional benefit. Aim for the target heart rate zone to work out efficiently.

In the late 80s and early 90s, the idea of the "fat-burning zone" took off. The idea was that a lower-intensity workout, one that maintained the heart rate at around 50 percent of the maximum heart rate, was the most efficient way to burn fat. This is because exercise at a lower intensity encourages the body to use fat rather than carbohydrates as a source of fuel, so a higher percentage of the calories burned during this type of workout come from fat. Naturally, many people assumed that exercising within the fat-burning zone was the best way to lose body fat.

According to Prevention Magazine, this assumption was a false one. In the intervening years, the idea of the fat-burning zone has been debunked time and again. While lower-intensity exercise does encourage the body to burn fat, exercising at a higher intensity of around 70 percent of the maximum heart rate is more effective overall. High-intensity exercise burns just as much fat and significantly more calories than lower-intensity exercises. No matter what the body uses to fuel the workout, burning more calories is the most effective way to lose weight and body fat.

You have several options when it comes to monitoring your heart rate as you exercise. It all depends on how much you want to invest in your workout and how much time you want to take to monitor your heart rate.

The simplest and cheapest option is to check your pulse manually during the course of your workout. Stop and take your pulse during a rest period. Brigham and Women's advises doing so within the first five seconds of rest, before your heart rate begins to drop back down. Hold two fingers against your wrist, count your heartbeats for 10 seconds, and multiply that number by six to find the number of beats per minute.

Have a gym membership? Many cardio machines at the gym are equipped with heart rate monitors as well as pre-programmed workouts designed to raise your heart rate to your target zone based on your age and other factors.

If you can afford to invest more into your workout, consider buying a heart rate monitor to calculate your heart rate automatically. No gym membership is required, and a monitor will be more accurate than a manual reading.

The two main types of heart rate monitors are chest-strap models and finger-sensor models. According to REI, chest-strap models tend to be more accurate than finger-sensor models, but they're also more expensive.

Finger sensor models require you to touch a sensor on the monitor to read your heart rate. These models are simpler, more comfortable, and less expensive than a chest strap, but they are less accurate (at about 95 percent accuracy, according to REI), and they require you to pause during exercise to measure your heart rate.

Any high-intensity cardiovascular exercise that elevates your heart rate to the higher end of your target heart rate zone will help you burn fat and lose weight. Monitoring your heart rate during cardiovascular activity such as running or biking is one way to form an effective workout program.

If you prefer a more structured regimen, plenty of trainers and experts have designed workouts to help you reach your target zone. Fitness magazines such as Men's Health, Women's Health, Prevention, and many others offer specific workouts designed for fat loss. Typically these include a combination of cardio and strength training in a fast-paced interval or circuit-training program to get your heart pumping.

Whatever exercise program you follow, the key is in the numbers. Your heart rate must stay in the target zone, close to 70 percent of your maximum heart rate, to see the fastest results.

Negative Attitudes Can Influence Weight

Author and personal trainer, Lori Wengle

They say attitude is everything and when it comes to achieving and maintaining a healthy weight, this certainly holds true. Lori Wengle, personal trainer and author of the book The Fat Princess No More, discovered how negative attitudes can influence weight. See what changes she made in her attitude to get to her ideal weight and find out what she recommends for you.

LoveToKnow (LTK): You have said that for you, physical change didn't happen until you made a mental change. What does this mean?

Lori Wengle (LW): After years of being overweight or obese, I realized I was going about things so wrong. I wanted to lose weight for years and years and yo-yo dieted year after year. The mental change that came about is I did not need to diet anymore. I needed to eat healthy, exercise and not obsess about the scale. Nothing was going to be perfect overnight; I had to give myself time to lose weight, weight train and be kinder to myself. If I had a bad day and ate something not too healthy, I had to forgive myself and move forward. The old Lori would have wrecked the whole day with my food choices, thinking since I screwed up one meal, why not make the whole day a massive binge day! The new Lori was kinder to herself and realized it was one mistake, get back on the wagon and just do it.

Another mental change was with exercise! I always knew I needed to exercise, and did so many times. I remember doing all kinds of infomercial workouts, the latest trend, etc. But after some time, I began to not see results and would quit. Eventually, I began to be my own advocate and researched working out and exercise trends. The mental change I had to make is to realize, I had to consistently work out three to four days a week, regardless of anything else. If I wanted to see change in my body, I had to change my thoughts about exercise and I made a daily list of how I felt after working out (which was always wonderful).

Exercise made me feel great, look better, feel stronger, gave me confidence and yet every day I struggled to get to the gym, until one day I realized I needed to do this for ME, so I could finally feel great and look better. I deserved this, my body deserved it and I needed it, like a prescription drug for an illness. Everything changed at that time and I can proudly say, I have been consistent at exercise and healthy eating since 2003! Why? Because I deserve to feel good about myself, happy with body and happy with life, finally!

LTK: What are some common mental obstacles and attitudes people face when trying to lose weight?

LW: The most common mental or attitude obstacles people face is that they do not have enough time to carve out an hour or two a day to eat healthy and exercise. It is stressful to wonder, especially in today's busy schedules, how to find the time for yourself. We do everything for our families, friends, kids, but it is hard for us to make time for ourselves.

Understand that we all need to make time for ourselves to live a long and healthy life!

Another obstacle that many of us use is self defeat! After years of being overweight, sometimes we believe deep down inside that we will never succeed. This obstacle consumed me for decades. It was not until I made realistic goals, and achieved those goals, that I finally lost the weight once and for all! I began with a goal of achieving 195 lbs (down from 242). That was a big goal, but I was kind to myself and set a goal of one pound a week, not getting too crazy with major changes. I made better choices for food and spent more time playing with my then young daughter (almost 20 now).

Then when I achieved that goal, I made another goal of hitting 180, my all time skinniest weight ever! After that I made much smaller goals because I was not sure if I could get any smaller. The next goal was 172, then 167, then 162, then 157 and so on. By making these small goals, I had many successes which led me to go all the way and surpass any of my expectations!

LTK: How do negative attitudes affect our food choices?

LW: When my attitudes are negative in general, I eat poorly. It happens still today to me a few times a year. If I feel like a failure because I missed a workout or ate something I shouldn't have, I immediately stop that type of thinking and give myself a break. I KNOW that if I obsess about it, I will spend the day binging, which is self defeating. I now know that I have to get over it quickly and get back on track.

I use music or a good workout to get my mind off myself defeating, negative attitude and begin living my life again. It did take years to get here, but everyone can change their attitude and forgive themselves. It takes practice but feels so good when you don't obsess about every little mistake.

LTK: How can negative attitudes be changed?

LW: To change these attitudes it takes a lot of perseverance! I feel many of these obstacles have a lot to do with feelings of guilt about spending time on ourselves. Somehow we have to understand, the better we feel, the better we can take care of everyone in our lives.

I spent lots of time writing a food/mood journal and exercise journal and would always put down comments that would help me defeat some of my common attitude adjustments I needed. I would write [things like], "You deserve to be happy with your body."

LTK: What common food misconceptions sabotage weight loss and how can those be corrected?

LW: The biggest issue that I have and my clients have is serving size rather than food misconception. We really do know what we should eat or should not eat. The biggest issue is what a serving size is!

After I grocery shop for the week, I split everything up into serving sizes immediately. When I cook for my week, I again put all my food in serving size baggies so that I can grab and go. I can visualize, after much research, what a serving size of chicken looks like or a serving of fruit.

LTK: What other tips can you share about having the right attitude for weight loss?

LW: Weight loss is a journey, kind of like beginning your first day at college. Both can overwhelm you. When you begin college, if you don't take your courses one quarter or semester at a time, you would be overwhelmed. Well the same holds true for weight loss. Set realistic goals that are attainable for YOUR body. Make sure you have successes and praise yourself often for your good attitudes, weight loss, and exercise plan. If you change your mindset to say, "I need to eat healthy and exercise often, period," then you will not think of it as the D word (diet); you will think of it more as a learning journey. It's all about you. Better health, better body image and a happy you.

Remember, Extreme Weight Loss is one to two pounds per week! Extreme Weight Loss is attainable and sustainable weight loss!

LTK: Anything else you'd like to share?

LW: Be kind to yourself, forgive yourself and understand you deserve to feel good! If you are on a diet and the diet dictates you can never eat certain food, find a different diet.

If I had to go through life thinking I could never eat a piece or two of pizza, I am not sure if I could continue on. Everything I eat is in a serving size, so nothing is out of the question for me as a treat from time to time. And I use a pay forward program for those times that I want a yummy treat. If I know I will be at a wedding or other event where food may tempt me, I do extra cardio or workouts that week to burn the extra calories BEFORE I go to the event. That way if there is something I really want, I don't have to feel guilty about eating something considered bad for me. I already paid it forward!

To learn more about Lori and her methods for getting fit, visit her website ChangeYourWorldFitness.com. There you can find out about her Personal Trainer in a Box program as well as her book, The Fat Princess No More.

LoveToKnow would like to thank Lori Wengle for taking the time for this interview.

How to Do Pull Ups Right

Masters in Exercise and Sports Science

Pull ups are one of the best body-weight exercises you can perform. They work your back, core, arms and shoulders, all without requiring much in the way of equipment. If you have a hard time performing pull ups correctly (or at all), you may just need a few pointers on how to build up your strength to perfect your pull up form.

The pull up form itself is pretty simple - you grasp a bar and pull your body up to bar-height, then lower yourself back down, but that's easier said than done. Here's a more detailed description on how to perform pull ups correctly:

Grasp a pull up bar with your arms slightly wider than shoulder-width apart and your palms facing away from your body.Lift your feet off the floor.Tighten your back and biceps muscles, and squeeze your shoulder blades together as you pull torso toward the bar.Lower yourself back to the starting position in a careful and methodical manner, after your chin reaches bar-height.Repeat as many times as you can.

If you're not strong enough to perform a pull up, you may find yourself performing a pull up faux pas. If you notice yourself doing any of the following, it's time to re-address your pull up form:

Jumping off the ground to start your pull up - A tiny hop the first time might be acceptable, but if you're regularly using your body's momentum to start the movement, you need to develop greater upper body strength.Allowing your body to "fall" from the upward position; in other words, you don't control the downward movement. Not only could this increase your chance of injury, it's also robbing you of one of the best opportunities for improving your pull up strength. The downward motion requires that you work against gravity. Even if you struggle to pull yourself up, if you force yourself to lower slowly, your back and biceps muscles will gain substantial strength over time.Giving up because it's too hard. You don't have to perform a set of 15 repetitions to benefit from the pull up exercise. If you can't perform a full pull up, don't give up, just modify the exercise so that you can reap the benefits and gain more strength.

You can perform modified pull ups one of three ways:

Perform the downward phase only. Place a chair or a bench under the pull up bar and stand on the chair or bench so that you can start the movement with your chin at bar height. Grasp the bar and tighten your back. Lift your feet off the bench and very, very slowly allow your arms to straighten and lower your body toward the bench. When you reach the bottom of the movement, stand back on the bench and perform the exercise again.Use a modified pull up machine. Most gyms or fitness centers offer a modified pull up station. Using the machine, you can stand or kneel on an appendage and lift and lower a portion of your body's weight, rather than your entire bodyweight. This allows you to perform the full pull up motion, but with greater ease. If you choose this option, make sure you continue to push yourself to gain strength so you can wean yourself off the machine over time.Smith machine pull up. You can use a Smith machine or any other sturdy bar that's roughly belly-button height to perform this exercise. Grasp the bar slightly wider than shoulder-width apart, your palms facing down. Step your feet forward and under the bar until your shoulders are directly under the bar and your arms are perpendicular to the floor. Adjust your feet so your legs are straight and your body forms a straight line from your heels to your shoulders. Tighten your back and squeeze your shoulder blades together as you pull your chest toward the bar. When your chest meets the bar, lower yourself in a controlled fashion back to the starting position. Repeat as many times as possible.

Modified pull ups are the perfect precursor to traditional pull ups, allowing you to gain strength so that you can perform traditional pull ups correctly.

If you want to become better at performing pull ups, you need to regularly incorporate them into your workout. Plan on adding a pull up exercise to your regular strength training routine at least two to three days a week, allowing for a day of rest between exercises. Make sure you're always working yourself to exhaustion - the last one or two pull ups should be almost impossible to perform. Every week or so, add additional repetitions to your pull up sets or make the movement more difficult by adding weight or progressing to the next pull up modification exercise. You'll be surprised at how quickly you begin to see improvements in your pull up form and function.

Living Skinny in Fat Genes Interview with Dr. Felicia Stoler

Can your genes make it hard to lose weight? If so, what can you do to overcome it? Dr. Felicia Stoler, the host of TLC's Honey We're Killing the Kids, answers these questions and provides healthy eating tips in an exclusive interview.

Dr. Felicia D. Stoler, DCN, MS, RD, FACSM, is registered dietician, exercise physiologist and consultant for nutrition and fitness. She is best known as the nutrition expert on TLC's Honey We're Killing the Kids. She is also the author of the healthy living book, Living Skinny in Fat Genes. She has a private practice in New Jersey and offers online counseling.

Dr. Stoler believes you don't need to cut out food groups or follow restrictive diets to lose weight and stay healthy.

LoveToKnow (LTK): In your new book, Living Skinny in Fat Genes, you talk about how people can overcome their genetics to lose weight. Please explain how genetics play a role in weight gain and difficulties with weight loss.

Dr. Felicia Stoler (Stoler): The point of this statement is that people shouldn't feel hopeless if their parents and/or siblings are overweight. Weight gain and loss is about the law of physics and energy balance. For most of us, barring a metabolic disorder, this is learned: portions, food choices, physical activity, etc. Genetics influence our potential for bone density and muscle mass. Fat storage capability is infinite.

LTK: Can people really eat all types of food and still lose weight?

Stoler: People can eat a variety of foods and lose weight (vs. eliminating food groups); however, the key is variety (from all the food groups), portion control and balancing it out with daily physical activity. Eating plenty of foods from the ground up is important: whole grains, fruits, vegetables, skim or fat-free dairy, lean meats, nuts, and even eggs can be part of a healthy weight loss regimen - and just good eating habits. I find that portion distortion is the greatest challenge for more people.

LTK: What about carbs?

Stoler: Our bodies require carbohydrates for fuel. We can only store about six hours' worth in our body - so just like gas in a car, it needs to be replenished constantly. 50% of our calories should come from carbohydrates: whole grains, fruits, vegetables, and dairy products. People have to worry about eating too many calories overall - not just carbs. Many people forget that many beverages contain calories (& often empty calories).

LTK: Could you share some tips on how to avoid eating fast food ?

Stoler: Often people think fast food is quicker, but there are ways to make healthy food in your home that can be just as convenient. Here are some tips:

Plan ahead and stock your pantry with easy to use ingredients (canned/frozen veggies, quick cook rice & pasta). Buy prepared foods (like shredded cheese, cooked chicken strips, bagged/washed lettuce). Batch cook; freeze soups, stews, etc., and eat leftovers. Cook on weekends. Use quick cooking methods. Prepare meals that pack a variety in one dish. If you must eat fast food, there are better options: salads, baked potatoes, fruits, yogurt, eat a small burger and fries, and drink water.

LTK: When people are tempted to snack on things like chips or cookies, what are some healthy alternatives that are just as satisfying?

Stoler: I say, eat 'em up! Just choose wisely. There are many brands that make cookies and "healthier chips"; the challenges is sticking to the portion. Pretzels and whole grain crackers make great snacks. Just choose healthy dips.

These are some of my favorites:

Dorito's Multigrain Chips (and scoops) Corozonas Potato Chips and Tortilla Chips Popchips Any hard pretzels Kashi Pita Crips Lowfat Triscuits Corozonas Oatmeal Squares Vitalicious muffin tops and brownies Skinny Cow Ice Cream 0% Fat Greek Yogurt as a dip in place of sour cream Hummus as a dip

LTK: What are your recommendations for busy people who eat out regularly to make healthy food choices?

Stoler: My book has many great tips for Grab' n Go foods. My first suggestion is to not get so over-hungry that your "eyes are bigger than your stomach." Go easy on the alcohol & calorie-laden beverages.

Healthy options include the following:

Vegetarian pizza Vegetable-based soups Consomme Vegetable or fruit plate Salad with dressing on the side Steamed, grilled or roasted vegetables Baked potatoes (accoutrements on the side) Grilled chicken or fish Lean meat (filet mignon) Vegetable patties Small burgers Yogurt shakes with low fat or fat free yogurt Sandwiches (skip the mayo & have it on the side) on wheat, rye, or whole-grain breads with mustard, salsa, mashed avocado, low fat mayo or hummus Fresh fruit, sorbet or angel food cake Cappuccino (skim or low fat milk)

Use these tips for ordering:

Order a la carte. Order soup & salad in lieu of a full meal (order on extra appetizer as an entree). Order all dressings & sauces on the side. Order a meal as if you were eating at home. Move bread or chips to the other side of the table (if you are tempted to over-indulge). Avoid buffets or value meals (it's really not about the value but the calories).

Know these words to look for when ordering:

Au jus Baked Braised Broiled Marinara Primavera Poached Roasted Steamed Stir-fried (ask them to go light on the oil) Vinaigrette

Know these words to avoid when ordering:

Alfredo Au gratin Cheese sauce Bearnaise Breaded Beurre blanc Buttered Creamed Crispy Double crust En croute Fried: Deep, pan Pastry Prime Rich Sauteed Scalloped White Sauces Dr. Stoler's advice can help the whole family eat healthy.

LTK: On the TLC show, Honey We're Killing the Kids, you provide counseling to families on how to feed the entire family healthy foods and help kids develop good eating habits. How can parents encourage kids who are picky eaters to eat healthy?

Stoler: Be patient and remind your children to keep trying foods - even it if it's "just one bite." It can take upwards of 20 exposures to foods before kids may accept a new food. Remind them that they had to try, what is now their favorite foods, a number of times before they liked it. Try to keep ingredients and flavors simple. Note that some children prefer veggies cooked or raw. Include kids in the cooking process. Let them pick out a recipe (with some guidance) and participate in the grocery shopping and preparation. If you have more than one child, let each child have the choice for the menu on separate days. Take note of textures and flavors. As children age, they will be more accepting of various changes.

Provide a variety, and try to ensure your kids are getting something from each food group every day. Avoid junk food for snacks right before meals, and only have water or skim milk at meals.

Fruit & yogurt parfait:

Layer your favorite flavor of 0% Fat Greek Yogurt (or vanilla - most kids don't like plain) with cut up fruit or berries, and top with Kellogg's All Bran Fiber Buds (in lieu of high cal granola).

Hasselback Potatoes

These are super easy to make. You can even make them on the BBQ over the summer (wrap each potato in foil). This recipe takes baking potatoes (any type - just not small potatoes), but you can also use red skin or white skin potatoes (one/person).

Preheat oven to 450 degrees. Place each potato between the handle of two wooden spoons (or chop sticks). Carefully cut with a sharp knife, into the potato. Make additional cuts ? inch (or smaller) apart. Brush w/olive oil and sprinkle with salt. You may take dried garlic slices or fresh cloves and place in each slit (optional). Bake for one hour in the oven. I prefer to put on top of parchment, so it doesn't stick). Baste with the oil during the hour. You may add herbs to taste.

"Kettle" Cauliflower

Take one large head of cauliflower, and cut it into small pieces.

In a bowl mix the following:

8 tbs oil (olive may be too strong in flavor, I use blended oil or Malaysian Palm Oil) ? tsp Paprika ? tsp Tumeric ? tsp Garlic powder ? tsp Onion Powder 1 tsp Salt 2 tsp Sugar

Preheat the oven to 450 degrees. Coat the cauliflower with the oil and seasonings. Place on a baking sheet that is lined with parchment paper. Cook for 30 minutes. Turning the mixture one or two times during the baking process.

Note: the cauliflower does reduce in volume during the cooking.

To learn more about Dr. Stoler, visit her website. There, she offers more information on her services and book.

How to Get Bigger Glutes

Masters in Exercise and Sports Science

Not everyone naturally gains weight or muscle in their glutes, and if you struggle to add size to your backside, you may have to put in a concentrated effort to make that happen. Plan on practicing resistance training at least two times a week, focusing largely on lifting heavier weights with your lower body.

You can get bigger glutes one of three ways: gaining muscle, gaining fat or a combination of those two things. If you think that gaining fat will be the easier way to add size to your derriere, think again. Some people naturally gain weight in their lower half, while others do not. If you don't naturally put on weight in your butt and hips, trying to gain fat in your butt could just leave you with a bigger waist or plumper arms. It will take more effort to increase muscle mass in your glutes, but you'll have more success targeting the exact areas you want to shape and tone.

At least twice a week, on non-consecutive days, lift weights with a major focus on your butt and thighs. Perform compound exercises that target multiple muscle groups. These types of exercises include all variations of squats, lunges and deadlifts. After performing compound moves, target your glutes specifically with hip extensions and bridges.

A butt-targeting workout may resemble the following:

Barbell squats - Use the squat rack to perform this exercise. Load the barbell with a weight you expect to be able to lift only 8 to 12 times. If you don't know how much you can lift, start light and add weight as needed. Place the barbell across your shoulders and perform a squat, keeping your chest upright and your heels flat on the ground. After performing a set, rest for 30 to 60 seconds, then repeat two more sets. You want to make sure that you're working each set to exhaustion. By the time you've completed the last repetition, you shouldn't be able to perform any more while maintaining proper form.Walking dumbbell lunges - Hold a dumbbell in each hand and perform walking lunges, taking at least 10 steps with each leg. Like the squat exercise, you should be holding enough weight so that the last lunge you perform takes you to exhaustion. Rest for 30 to 60 seconds and perform two more sets.Plie squats - This exercise will target your butt from a different angle. Hold a barbell across your shoulders or hold a single dumbbell between your hands, hanging down in front of your body. Spread your legs wide and point your toes outward. Concentrate your weight in your heels and bend your knees, squatting down while keeping your chest upright. Perform 10 to 12 repetitions, rest, then repeat two more sets.Curtsy lunges - Curtsy lunges will target the outside of your buttocks and your hips. You can perform this exercise while holding dumbbells or you can use your body weight only. Step your left leg at an angle behind your right leg, placing the ball of your left foot two to three feet behind your right foot, and slightly to the right of your right foot. Keep most of your weight on the heel of your right foot and bend your knees, lowering yourself toward the ground while keeping your chest upright. Return to center, and perform the same exercise on the opposite leg. Continue lunging until you've performed 10 to 12 repetitions on each side. Rest for 30 to 60 seconds, then repeat a second set.Deadlift - Deadlifts effectively target your buttocks and hamstrings when performed correctly; just remember, this movement must be initiated by your legs, not your back or upper body. Stand holding a barbell in both hands in front of your body, your legs hip-width apart. Sqeeze your glutes and tip forward at the hips, running the barbell in front of your body until it almost reaches your knees. Make sure your torso remains straight and stable throughout this movement. Starting the upward motion from your butt and hamstrings, pull your body back to standing. Repeat 8 to 10 times, rest, then perform a second set.Quadruped hip extensions - Also known as donkey kicks, quadruped hip extensions really target your glutes. Kneel on your hands and knees on the ground and lift your right leg off the ground, keeping your knee bent at a 90-degree angle while extending your foot toward the ceiling from your hip. When the sole of your foot points toward the ceiling, reverse the movement and repeat 12 to 15 more times, then alternate legs. Perform two to three sets.Bridge - The bridge primarily targets your butt, but you'll probably feel it in your core and hamstrings as well. Lie on your back with your knees bent and your feet flat on the floor. Lift your hips off the ground until you form a straight line from your knees to your shoulder blades. Hold for five seconds, then lower your hips back toward the ground. Perform 15 to 20 repetitions, rest then repeat.

Working out won't result in bigger glutes all by itself. You also need to consume a healthy diet with approximately 100 to 200 calories more per day than you need to maintain your weight. This will put you into a state of positive caloric balance, enabling you to gain both muscle and size. After each workout, make sure you eat a protein-rich snack within two hours - milk or chocolate milk make an excellent choice. This two-hour window is the timeframe in which your body best responds to muscle growth, and the added protein will help your body build and repair your skeletal muscle.

Don't expect results overnight. It may take weeks or months before you start seeing major results, but you should begin noticing small changes in your body shape within 8 to 12 weeks of starting your plan.

Simple Mediterranean Diet Recipes

The Mediterranean diet has its origins in the 16 countries bordering the Mediterranean Sea. While many of the cultures that produce recipes from this region have difficult or time intensive food preparation, there are several simple Mediterranean diet recipes as well. These simple recipes take just minutes to prepare and still give all the flavor and health benefits of the Mediterranean diet.

Whether you are an amateur cook or just beginning to explore the Mediterranean diet, these three simple recipes have relatively few ingredients and steps to create. Give them a try to get started on your Mediterranean diet journey.

This traditional Spanish dish makes a healthy, simple and delicious alternative to the flatbread pizzas most Americans know.

Ingredients

One medium sized eggplant One 16-ounce package of fresh, water-packed buffalo mozzarella Large bowl of warm water Two tablespoons sea salt One large tomato Half a cup of grated parmesan cheese Several large, fresh basil leaves One tablespoon of olive oil Salt and pepper to taste

Instructions

Slice the eggplant lengthwise into slices approximately 1/2-inch thick. Remove the outer rind of the eggplant slices, so each slice lays flat with the inner pulp revealed. Dissolve the sea salt in warm water and soak the eggplant slices for 20 minutes to remove the bitter oils of the fruit. Rinse well and pat dry. Slice the tomato to 1/4-inch thickness. Slice the mozzarella into 1/4 inch thick slices. Brush a small amount of olive oil over the bottom of a baking sheet and arrange the soaked eggplant slices on top. Brush additional olive oil directly onto the tops of each eggplant slice. Layer several basil leaves over each piece of eggplant. Place two to three slices of mozzarella and tomato onto each slice of eggplant. Salt and pepper the pizzas to taste. Roast in an oven heated to 425 degrees for 25 minutes. Serve with a fresh salad on the side.

Fattoush is a salad eaten throughout Lebanon. Tastes and ingredients vary by season and by the region where it is eaten. This version includes chick peas for additional protein.

Ingredients

One large pita bread, torn into bite sized bits One tablespoons minced garlic One tablespoon lemon juice Two tablespoons olive oil One cup chick peas, drained Two small tomatoes, diced Half a cucumber, diced One cup of romaine lettuce, shredded Half a cup of goat cheese, crumbled Two tablespoons of fresh parsley, chopped Two tablespoons of fresh mint, chopped

Instructions

Toast the pita bread in a warm oven until crisp. Place the lettuce, mint, parsley, cucumbers and tomatoes in a large bowl. Toss with garlic, lemon juice and olive oil until completely coated. Top with goat cheese, chick peas and the toasted pita bread.

Strained Mediterranean style yoghurt is higher in protein than conventional yoghurts, and it's thick, creamy and delicious. It mixes well with fresh fruit, as well as with cucumber and dill to form a simple Mediterranean snack eaten throughout the Middle East. Making your own yoghurt is simple and allows you to endlessly customize its flavoring.

Ingredients

One quart of fresh milk - use full fat, two percent or skim as you desire One pouch of freeze dried yoghurt cultures Large piece of cheesecloth

Instructions

Heat the oven to 200 degrees for ten minutes; then turn it off. Heat the milk over medium heat on the stove top. Bring it to a boil and watch closely as it begins to rise up in the pan. Remove from heat and pour into a ceramic bowl on the counter. Allow it to cool to 110 degrees Fahrenheit or until you can insert your pinky without being burned. Stir in the cultures and cover the bowl with plastic wrap. Set the bowl in the warmed oven for 6 to 8 hours to allow the cultures to grow. Remove the bowl from the oven and transfer it to the refrigerator for another 4 to 6 hours. Pour the yoghurt into a large piece of cheesecloth and allow the excess liquid to drain into the sink. Twist the top of the cheesecloth closed, and hang the pouch from the faucet to allow it to continue draining for at least 10 minutes. The longer the yoghurt drains, the thicker it will be.

While these recipes are simple and don't require any special cooking techniques, you should still take your time when preparing them for the first time. Familiarize yourself with the smells, tastes and textures of the food, as well as the way they combine. In no time, you'll be ready to move on to more complicated recipes.

What Can Too Much Working Out Do to Your Body?

Masters in Exercise and Sports Science

Sometimes a good thing can go bad, and too much exercise is no different. The problems associated with over-exercise, or overtraining, range from mild discomfort to severe, sometimes life-altering physical damage. While most people don't experience overtraining very often, if you're regularly working out hard and you start experiencing symptoms associated with overtraining, back off and allow your body to get some much-needed rest.

Individuals who experience overtraining typically fall into one of three categories:

They're just starting an exercise programThey're competitive athletes who exercise at a high intensity several hours a dayThey're regular exercisers who decide to bump up or change their workout significantly.

If you fall into one of these three categories, watch for the following symptoms of overtraining:

Decreased performance - You're just not able to go as long and as hard or play as well as you have in the recent past.Irritability and moodiness - When your body is tired, your hormones can get out of whack, causing unusual moodiness or agitation.Nagging aches and pains - If your knee just won't stop aching or your back muscles never seem to loosen up, it may be time for a rest.Insomnia/restlessness - Overtraining can throw off your sleep cycle and prevent you from resting or relaxing...which then prevents your body from repairing itself.Loss of appetite - Exhaustion that accompanies overtraining can stimulate hormones that suppress appetite; if you're eating less, chances are your body isn't receiving the nutrients it needs to repair itself.Elevated heart rate - Check your heart rate several hours after exercise; if it never seems to drop to the expected resting level, it's probably chronically overworked.More frequent infections - If you can't seem to rid yourself of a nagging cough, or you pick up every cold bug that gets passed around, it could be due to a suppressed immune system cause by too much exercise.Musculoskeletal injuries - When your body is tired and worn out, your bones and joints are more prone to injuries like stress fractures, strains and sprains.Menstrual disturbances - Women who exercise excessively may experience alterations in sex hormones that affect their periods.

It's one thing to be chronically fatigued and experiencing aches and pains. In that circumstance, you can take a week or two off from exercise, or simply back off your exercise schedule and monitor your condition until your resting heart rate returns to normal and your other symptoms seem to have improved. It's quite another thing to experience menstrual disturbances. Here's why:

Young, active women sometimes get into a cycle referred to as the Female Athlete Triad. It's a three-pronged condition including disordered eating, amenorrhea (or menstrual dysfunction), and bone loss that leads to stress fractures. If these three factors appear together, there's a chance that the young woman could experience bone loss that could lead to early osteoporosis, sometimes seen in women still in their 20s. Women have to build their bone supplies up in their teens and 20s to help prevent bone loss later in life, so suffering bone loss at such an early age can cause life-long problems. Other signs of the female athlete triad include: persistently excessive exercise, low calorie intake, very low body fat percentage and body dissatisfaction.

If you think you or someone you know could be experiencing the Female Athlete Triad, talk to your doctor and the athlete's coaches and trainers. Women suffering from this disorder often don't want to change their habits for fear that their performance will suffer or they'll gain weight. It usually takes an intervention from multiple sources for changes to take place.

Sometimes the negative effects of too much exercise don't arise so much from physical symptoms as they do from mental symptoms. As with the female athlete triad, sometimes a person begins believing that they're obligated to exercise. This obligation becomes an obsession that can eventually begin taking over the person's life. If you find yourself skipping out on activities or events you used to enjoy, or if you push yourself to exercise through an injury, you may want to consider the fact that you could be a compulsive exerciser. If you don't learn to manage your compulsion, it could lead to overuse syndrome and severe bone and joint injuries down the line.

The fact is, exercise is a good thing. It can build your bones and muscles, keep your heart healthy and help ward off other chronic diseases, but moderation is still the key. Aim to get between 150 and 300 minutes of exercise each week, and always allow yourself to rest if you're feeling overtrained.

Feelings Associated with Dieting

Dieting often brings a variety of emotions; the very act of dieting itself is often different from our normal eating patterns, which can be stressful. Dieting forces you to consider what you eat and how much. You may have conflicting feelings about keeping up with whichever weight loss system you choose, whether it is by counting calories or cutting out sweets. Your feelings associated with dieting can affect your success.

Many people struggle with negative feelings about dieting. Starting on a diet means changing your eating habits, which can be uncomfortable.?People often look to food as a source of comfort, and removing that supply can lead to unpleasant feelings. You may feel:

Angry and deprived that you can no longer eat your favorite dessertsGuilty if you give in and indulge by going out to eat or having a second helpingFrustrated that regardless of what you do, the diet doesn’t seem to be working

You may feel discouraged when trying to diet and you find the results are not appearing as quickly as you would like. For instance, if you want to lose weight and you follow a low-fat eating plan without seeing results the first week; you may feel like giving up. Additionally, attending parties or going to lunch and watching others eat what they want may make you feel deprived, which may lead to binge eating.?You may feel as if you no longer get to enjoy your food. When faced with discouragement, consider the foods you do get to eat and what you really enjoy about your own eating plan.

We all have days where we just can’t get some things right. If you are stressed because of other problems or you are facing discouragement with your diet, you may eat outside of your limits. This can lead to guilt for not following the rules. You may also feel worried that by going off the wagon once or twice, you may never reach your goals. If you are not careful, you may find yourself giving up entirely because of a few slip-ups. Not everyone can follow diet instructions to the letter; do your best and keep trying and don’t let guilt get in the way of your success.

You may feel out of control while you are trying to diet. Most people do not start out wanting to diet any more than they want to be overweight. You may believe you have no control over what you eat or how much weight you must lose. This can lead to feelings of being trapped in a never-ending cycle of dieting and helplessness. By considering your circumstances—you are dieting to improve your life and your health—remember you are taking control to improve your well-being.

Dieting may have its challenges, but there are also some positive feelings that can be associated with changing your eating habits. By remaining optimistic, you will be more likely to stick with your diet and find success.

Although dieting sounds restricting, you may feel great freedom from your former circumstances as you consider your overall goals. If you are dieting for your health, you can feel positive knowing you are taking steps to improve your situation, and that you face a healthy future.

When you successfully follow a diet, you can feel proud of your accomplishments. Take pride when you see results from your efforts. Whether it is seeing the scale move down a few pounds or a better health report from your doctor, sticking with your diet is a good reason to feel good about yourself.

Dieting changes the foods we eat, but this does not always have to be a negative situation. You may find you are eating foods you would have never considered before. Dieting often forces us to try new things, and you may discover new flavors, spices, or methods of preparing foods you particularly enjoy.

How you feel about dieting can impact how successful you are in your attempts. While positive feelings are great for motivation, you can use negative feelings to your advantage as well. Negative circumstances do not have to lead to the end of a diet for you. Instead, by turning your negative feelings into positive associations, you can overcome some barriers that may have once defeated you and instead find success in meeting your goals.

Treadmill Exercise to Increase Sprint Speed

Masters in Exercise and Sports Science

Workouts designed to increase sprint speed are traditionally performed on a track or in a gym, but in a pinch you can perform your program while using a treadmill. Just keep in mind that when a treadmill belt starts moving at a high rate of speed, a fall can lead to serious injury. Gradually familiarize yourself with using a treadmill for sprint training and always use the emergency stop clips to reduce the risk of injury in the event of a fall.

Sprinting is an activity that requires proper form, explosive power and speed. If you're training for a specific event, you need to keep that distance in mind when preparing your treadmill sprinting program. Sprint programs typically incorporate a variety of different distances as a means of focusing on different aspects of the race, but you don't want to consistently run longer sprints when the event you're training for is a much shorter distance.

You want your body to be as streamlined as possible when performing a sprint, so minimizing extraneous movement and improving your form will help your run become more efficient. This efficiency will ultimately help you increase your sprinting speed, and a treadmill is a great place to focus on form and body movements to maximize efficiency.

When sprinting on a treadmill, you won't be able to crouch down and "come out of the blocks," so you'll essentially start your sprint in the drive and stride phases. Start by leaning your torso forward approximately 30 degrees and swinging your arms closely at your sides to minimize lateral movement. You want to keep your face, neck and shoulders relaxed while keeping your shoulders square with the treadmill belt. Fully extend your back leg as you drive your knee forward to the next stride. You want to land and push off from the ball of your foot. As you build speed, you'll begin straightening up to a near vertical height. Continue focusing on leg speed and arm speed, keeping your movements as smooth and "relaxed" as possible.

The best treadmill sprint workouts will mimic those performed on a track, with a period of high-intensity speed work followed by a period of active or total rest. This type of sprint interval will help you develop your speed while working in a relatively stable setting. There are a couple things to keep in mind, though:

It takes time for a treadmill to build up to a specified speed. For example, if you want to run for 30 seconds at a 10 mile per hour pace, you'll need to actually add extra time to the beginning and end of your sprint to account for the time it takes to get to the workout speed. Pressing buttons on a treadmill to speed it up will interfere with your form. If you can, enlist a friend to mess with the buttons while you concentrate on your running form. It is possible to stand on the outside foot railings of a treadmill while the belt spins at a fast speed beneath you. This would enable you to "hop on" at a given speed, sprint for your specified time, then "hop off" again. While this is possible, it can be dangerous. If you plan to try it, make sure you test it out at lower speeds, gradually building yourself up to a faster speed. Also, always wear the emergency shut off clip to turn off the belt instantly if you fall.

Perform sprint interval workouts three to four days a week, alternating between workouts. You'll also want to make sure that you make time to hit the track or gym to work on your starts, a key element to faster sprint times.

Your long sprint day will add up to approximately 1.5 miles of running interspersed with approximately the same amount of walking.

Perform a five minute warm up jog at a comfortable pace. Put the treadmill on a low speed and work on several agility exercises to loosen up your legs and prepare your body for sprinting. Perform 20 seconds of skips, backward running, butt kicks and lateral slides, leading with each foot. These may feel funny performing on a treadmill, but they're the same as on solid land - just start slow and gradually increase the speed to a comfortable pace. Run for 75 seconds as fast as you can - continue increasing the treadmill speed until you're at your absolute top speed. Walk for 75 seconds at a pace slow enough that it allows you to recover. Repeat steps three and four, three more times. Run for 45 seconds as fast as you can - continue increasing the treadmill speed until you're at your limit. Walk for 60 seconds at a pace slow enough to recover. Repeat steps six and seven one more time. Cool down by walking for five minutes

To perform the mid-distance sprints, perform the same steps as in the Sprint Interval 1 series, but perform eight total sets of 40 second sprints followed by 45 seconds of rest.

When performing shorter sprints, you're aiming to run as fast as you can for approximately 10 to 20 seconds. This is very tricky on a treadmill. It's probably best if you can jog for about 30 seconds at a comfortable pace, then have a friend ramp up the speed to your maximum limit, immediately slowing it back down again to allow you to speed up, then slow down with the treadmill. Perform 10 of these short sprinting bouts, but allow yourself to rest completely between sets, stepping off the treadmill to catch your breath for 60 to 90 seconds.

As important as it is to practice your running to improve sprint speed, you also need to work on your strength and power in the gym. Strong calves, hamstrings, glutes and calves are all important elements of speed, but don't forget to workout your upper body, too. Your back, arms and shoulders all help drive your body forward, so make sure you perform a full body exercise routine that focuses on explosive movements.