The squat can be an effective exercise when it comes to working the lower part of your body. The great thing about it though is that it is very versatile and allows people to do it at any different skill and strength level. It is one of the most popular exercises that people do. The squat also works many different muscles of the lower part of your body, such as the quadriceps group, the gluteal muscles as well as the lower back. This can help to improve your posture and help to give you lean legs that you can be proud to show off.
How to do the squat
You will want to start off with your legs shoulder width apart and your back straight. You want your toes to be facing straight ahead so that they are perpendicular to your shins.
While holding in your abdomen and keeping your back straight, you will bend your knees as if you were sitting on an imaginary chair
3. Without arching your back you will then stand back up to return to the starting position to start the next repetition
Tips for getting the best results when using the squat
It is very important to remember to breathe while you are doing this exercise. You can exhale while you squat and inhale while you stand back up
There are many ways that you can challenge yourself with this exercise and you can get very creative in what you do for this, though adding dumbbells or wrist weights are a great way to increase the intensity of this workout and can be done while holding them at your side
One way to work your entire body all at once with this exercise is to include some sort of upper body exercise with this. You can do anything from bicep curls or overhead presses (which are actually cool because it is basically the same motion on the top and bottom of your body). The important thing is to make sure that you do not sway while you are doing these exercises and interfere with proper posture as this can cause significant injury to you
Also keep in mind that the lower you sit, the more you will be working all these muscles. This is great for getting beautifully sculpted butts and thighs, but make sure that you do not go past what you can do as this can also cause serious injury
Make sure to take your time while doing the squat in order to get the full effect. Do not try to rush this as it can also damage your muscles.
Another great way to add a little extra to this exercise is to do a jump after you squat and are on your way back up. This is a burst that is made in place and helps to get your heart pumping a little more and incorporate more of your calf muscles into the exercise
Posted in Recipe on May 19, 2012
Ingredients
1/3 cup oat bran
1/3 cup steel-cut oats
1/2 cup blueberries
1 scoop protein powder (vanilla)
1 tbsp whole flax seed
1/3 tsp cinnamon
1/2 tsp salt (if desired)
Preparation
Add oats and 3 cups of water to a large pot. Bring water to a boil, then reduce heat to a simmer and keep covered for 15 minutes. Next, add bran and flax seed. Simmer for 5 minutes and remove from heat. Add berries, cinnamon and protein powder. Stir and let stand for 3 minutes. Serve and enjoy!
More and more teens are presenting as overweight and obese. It is becoming an epidemic that is putting a strain on the medical resources and the life expectancy of many young people. All of which, given the state of the average teenager’s diet, is no surprise. Therefore, finding a free weight loss for teens program has become a regular quest.
With this in mind, it is important that any program of weight loss that is going to work has to be one that does not exploit or offer unrealistic goals. Instead a weight loss program that takes into account the growing and changing body and mind of the teenager should always the preferred option.
Without a doubt, any free weight loss for teens program should start with the basics. A close look should be taken at what the teenager is eating on a regular basis and also, how much physical activity the teenager is taking.
As already stated, some teenagers do not have the healthiest of diets. Many of them exist on nothing more than junk food. If this is the case, then the first thing that has to go is that junk food diet. The more junk food that can be cut out of the diet, the more weight is likely to be lost.
Instead a diet made up of fresh fruits and vegetables is what is needed. This might not sound as interesting as a diet of pizza, fries and hamburgers, but the more fruit and vegetables that are eaten, the better the all round weight management and health. Does that mean no more pizza ever? Well no, it just means that pizza, and other considered junk foods, should be eaten sparingly and not eaten as the norm.
The next step towards finding a free weight loss for teens program, is to make sure that there is plenty of regular exercise being taken. That means getting the heart and lungs pumping and working at least three or four times per week for at least twenty minutes at a time. It doesn’t mean that any teen who is not gym orientated or who does not enjoy jogging has to start doing those particular activities. No, any sport or activity that is not preferred, should not be undertaken. Going for a vigorous walk a few times a week is considered adequate exercise. Whatever the exercise taken, it should be done so willingly, only then is it more likely to be continued.
Above all, a free weight loss for teens plan should be realistic and not set the teenager up for failure. Repeated failures are demoralizing and will only result in weight gain. Small, steady progress is always the way to go to see long lasting weight loss.
Posted in Recipe on May 17, 2012
Ingredients
2/3 cup chicken broth
1 tsp cornstarch
1 tbsp minced garlic, divided
3 tsp extra-virgin olive oil, divided
1/4-1/2 tsp crushed red pepper
1 pound raw shrimp (21-25 per pound), peeled and deveined
1/4 tsp salt, divided
4 cups broccoli florets
2/3 cup water
2 tbsp chopped fresh basil
1 tsp lemon juice
Freshly ground pepper to taste
Lemon wedges
Directions
Combine chicken broth, cornstarch and half the garlic in a bowl; whisk until smooth.
Heat 1-1/2 tsp oil in a large nonstick pan over medium-high heat.
Add remaining garlic and crushed red pepper. Cook while stirring for about 30 seconds. Add shrimp. Saut until shrimp are pink, about 3 minutes. Transfer to a bowl.
Add remaining oil to the pan. Add broccoli and a pinch of salt. Cook for 1 minute.
Add water, cover and cook until broccoli is crisp-tender, about 3 minutes. Transfer to the bowl with shrimp.
Add chicken stock mixture to the pan and cook, stirring, over medium-high heat, until thickened, 3-4 minutes.
Stir in basil and season with lemon juice and pepper. Add shrimp and broccoli; heat through. Serve with lemon wedges.
(Makes 4 Servings)
Posted in Recipe on May 16, 2012
Ingredients
2 4-ounce 1/2-inch-thick steaks, such as rib-eye, trimmed of fat
1 tsp chili powder
1/2 tsp kosher salt, divided
1 tsp extra-virgin olive oil
2 plum tomatoes, diced
2 tsp lime juice
1 tbsp chopped fresh cilantro
Directions
Rub both sides of steak with chili powder and 1/4 teaspoon salt.
Heat oil in a medium pan over medium-high heat. Add steaks and cook, turning once cook until it reaches your desired level of doneness. Cover steaks with foil and let rest while you make the salsa.
Add tomatoes, lime juice and remaining 1/4 teaspoon salt to the pan and cook, stirring often, until tomatoes soften, about 3 minutes.
Remove from heat, stir in cilantro and any accumulated juices from the steaks. Serve steaks topped with the salsa.
(Makes 2 Servings)
Posted in Video on May 15, 2012
Video: Using a medicine ball in your fitness routine can help strengthen your abs and back.
Posted in Video on May 14, 2012
Video: Warming up is very important, and high knees is a great way to get warmed up before you start your workout.
Posted in Recipe on May 13, 2012
Ingredients
1/4 cup flour
1 teaspoon salt
1/4 teaspoon pepper
5 pound rump of beef
1 1/2 tablespoons olive oil
2 sweet onions, sliced
2 carrots, peeled and cubed
Herbs and other seasonings as desired (I like Tarragon)
1 cup liquid (1/2 wine and 12 beef broth)*
Other vegetables if desired (like potatoes or mushrooms)
Directions
Season the flour with the salt and pepper and pound the mixture into the meat. Brown meat on all sides in the hot oil. Add the onions, cover and cook over low heat 10 minutes. Add the carrots, herbs, seasonings and liquid. Cover tightly and simmer 3 1/2 – 5 hours, until meat is fork tender. Add desired vegetables during the last 20 or 30 minutes.
Posted in Video on May 12, 2012
Video: A fitness trainer demonstrates an effective exercise for the upper body and core.
By now you might have known though it is hard to get a perfect body shape, it isn?t impossible either. Following a proper exercise regimen will help you attain what you aim for. Now after the shoulder exercises, let?s get onto working on upper back muscles. The rows exercise as they call it, is an exercise performed with a rowing machine. It could be down with the dumbbells, bars or t-bars rows with special equipments, in any case, though it might look like an arm exercise, it really helps in strengthening the upper body muscle.
Bent over t-bar rows exercise:
As usual before starting any weight lifting exercise it is advisable to do warm up exercises to make your muscles flexible. So start with some light aerobics exercises and continue it for a time span of 15-25 minutes.
Once you are done with warm up exercises, load your t-bar with the weight you intend to work on. But remember if you are a beginner or if you are doing this exercise for the first time then start with just 25-45 pounds of weight. If you are an advanced weight lifter then you can go up to 100 pounds of weight. However do not go beyond your comfort level, as it may worsen the condition than helping you out.
Face the ground and grasp the handles. Depending on the part of the back you want to emphasize you can either use a palms up, palms down or palms in position.
Now grasp the handle of your t-bar with your overhand grip. While you are lifting the weight make sure that you are standing with your feet placed shoulder width apart and your arms extended in front of you. Your knees also should be bent slightly. This will be your starting position.
While you lift the t-bar see to it that you keep your body flat and bend your waist a little bit till your upper body is at 45 degrees from the vertical. The bar should be at arm?s length straight below your shoulders.
As you exhale slowly squeeze your shoulder blades together and lift the t-bar as close as you can to your lower chest. One tip to be followed here is, while lifting the bar keep your upper arm as close to your chest as possible, as this will lay proper emphasis on the back muscle.
Hold this position for a second or two, as per your convenience and then slowly inhale and place the bar back on the ground. Come back to the starting position.
Repeat this exercise as per your fitness expert?s recommendation.
As mentioned before take proper position before starting this exercise, as an improper position may wrench your back out of whack instead of helping you out. As this exercise involves intense weight lifting to be done, it is wise to perform it under the supervision of an expert than doing it by yourself. So stay fit and enjoy your life.
