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.