Sideways Squat

Video: This exercise will build stability and strength in your hamstrings, quads and glutes.

Jumping jacks

Video: A fitness model performs jumping jacks as a warmup.

Leg exercise – stationary lunges

Video: This exercise works your whole leg as well as your glutes.

Strengthen Your Middle Back with Bent Over T-Bar Rows

One of the best exercises for your back is bent over t-bar rows. This will concentrate on your middle back. The exercise will help build the muscles on your back while making it stronger. It will also go after your lats and biceps and help increase their strength.

You will need an Olympic barbell for doing the bend over t-bar rows. Place a weight only on one end of the Olympic barbell. Make sure the weight is something you will be able to lift up comfortably.

You do not want the barbell sliding backwards while exercising. In order to get the bar in place, lodge the end in the corner of a wall or put something heavy behind the bar.

Place each foot on the side of the bar, and make sure they are flat on the ground. Slightly bend your knees and lower your body until it is almost parallel with the ground.

Stretch out your arms and grab a hold of the bar. When grabbing the bar place your hands one in front of the other just behind the weight. Your palms will be facing in toward each other. Now slowly lift the bar up until you can rest your bottom hand on your knee. You are now in the starting position.

Best exercises for your back tip: Please make sure to drink plenty of water throughout this routine.

While exhaling and keeping your elbows close to your torso, start to slowly raise the bar up toward your chest. Keep raising the bar until the weight touches the lower chest. In order to help build strength in the middle back, while you are lifting the weight up, start squeezing the muscles in your back. When the weight is touching your chest hold this position for a couple of seconds. Do not arch your back while doing this. Keeping your back straight is very important otherwise you can easily hurt your back.

While inhaling, start lowering the bar back to the starting position. By lowering the bar slowly you will feel it pulling on your lats.

The bent over t-bar rows is not about seeing how much weight you can use. Be sensible and only use the 25 pound plate. This plate will give you the most range of motion and will give the desired workout to your middle back.

Take your time when doing this exercise and concentrate on what you are doing. If you are trying to see how quick you can perform the exercise, or are not paying attention your back will pay the price. If you do the bent over t-bar rows correctly your back will not get hurt and you will build the muscles on it.

When you are done exercising gently place the weight on the floor and slowly stand up. Stretch your back a little and even walk around for a minute.

Now that your back is stretched and the muscles have been warmed up you are ready to proceed with the next exercise. All of this is what makes bent over t-bar rows the best exercises for your back. This exercise is going to stretch some more back muscles.

Melon Smoothie


3 cups watermelon chunks

1 small banana, chopped

1 cup ice

1 1/2 cups 0fat vanilla yogurt


Put watermelon chunks, chopped banana, ice and yogurt in a blender. Blend until desired smoothness.

(Serving Size 12 oz)

Sonoma Diet

The Sonoma Diet is a very popular diet. Many have used the diet to lose weight over the years. There are pros and cons to the diet. Understanding more about the diet will help anyone know if the diet is one they can use effectively.

One of the biggest pros of the diet is it’s simplicity. There is no counting of grams or calories.

Simply controlling the size of the portion is one of the biggest factors. The emphasis is on what you eat instead of what you do not eat. There is a list of forbidden foods on this diet and it consist of common low-carb foods. The focus is on the foods and eating them. Learning to eat slowly and savour the tastes of the food helps people gain respect for the foods. It also allows the brain to register the signals from the stomach it is full removing the overeating factor.

The nutritional value of the diet concentrates on the power foods that are healthy for a person. The list has a large variety which helps everyone create a personalized diet plan; that helps with the weight loss regimen. The structure of the diet is tightly structured, which provides guidance for even the most lax dieter.

One of the cons of the diet is the diet has very little flexibility for the low-carb diet. The diets for women are 900-1100 calories and the men have 1100-1300 calories; during the first phase. For many people this limit is too low causing them to give up on the diet or feel extensive hunger during this phase.

Vegetable servings are limited in the first phase, which for many people is challenging. After the first ten days on the diet, the servings of vegetable are reduced to a smaller amount. The fact of this particular limitation results in frustration by many dieters.

A Sonoma Diet emphasizes whole foods that are a big change for many people. Many diets have alternative options for people that cannot strictly follow the foods this one does not. Those limitations, for substitutes. make this diet a huge challenge for many dieters.

Most people suffer from carb crash during the first phase of the diet. Sonoma Diet claims it is not a low-carb diet yet many who have tried the diet will state it is one.

There are inconsistencies and inaccuracies that claim it is not a low carbohydrate diet while still being a high fiber diet. As an example the diet claims whole grain bread is less Glycemic than white bread, whole grain is made with finely ground flour so it is not a true statement. This diet also has claims of grains being the heart and soul of the diet, but it has fewer grains than the daily-recommended amounts.

This is one of those diets that many swear by and others swear at. Do your homework and make you own decision, after consulting with your doctor.

Straight arm plank rotation

Video: This exercise works your chest, shoulders, triceps and core.

Super Simple Sesame Carrots Recipe


2 cups baby carrots

1 tbsp toasted sesame seeds

Pinch of dried thyme

Pinch of kosher salt


Toss carrots with sesame seeds, thyme and kosher salt in a small bowl.

(Makes 3 Servings)

Get a Slender Figure Before a Big Event

Are you looking for a quick weight loss diet plan? If you have a big event like a wedding or reunion coming up, you may want to drop a few pounds before the big event. To do this, you can’t take the long view and build up an eating and exercise plan that will sustain permanent weight loss. But, you can find a quick weight loss diet before the event.

The first diet I’m going to introduce you to has been called by many names, the most popular of which are “The Three Day Diet” and “The Grapefruit Diet.” This is a contemporary update to the plan first introduced as the Scarsdale Diet.

The Grapefruit Diet requires you to eat specific foods in limited quantities. Overall, you will be eating less than 1000 calories a day which is why it is a quick weight loss diet.

On a given day, breakfast might be 2 eggs, 2 slices of bacon, black coffee and 1/2 a grapefruit. Lunch would consist of salad with salad dressing and unlimited lean meat. Dinner would be any non-starchy vegetables, unlimited fish, and half a grapefruit. As a bedtime snack, you could have 8 ounces of skim milk.

The “magic” ingredient of this quick weight loss diet is supposed to be the grapefruit. However, many scientific studies have shown that grapefruit has no specific weight loss value and the real secret behind this diet is the limited calories and lack of carbs.

However, you can lose weight on the Grapefruit Diet. The average person will lose 10 pounds in the 12 days that is recommended that you stay on the plan.

Another quick weight loss diet is the Cabbage Soup diet. This has not been associated with any specific hospital. However, in many parts of the country, it becomes affiliated with a regional medical center to give it credibility.

At the core of the Cabbage Soup diet is, well, cabbage soup. This is essentially a soup made from vegetable broth, lots of cabbage and any other non-starchy vegetables that you would like. Then, on various days, you can eat specific foods. For instance, on one day you can have all of the bananas and milk you want. On another day, you can have up to 16 oz. of red meat.

It is not recommended that you stay on the Cabbage Soup diet for more than 7 days at a time. However, in that week, you can expect to lose 5 pounds.

The “magic” behind the Cabbage Soup diet is the same as the Grapefruit Diet. Namely, you are eating about 800 calories a day. The soup has negligible calories, so you can have as much as you want of that. You get most of your calories from that day’s assigned foods.

If you are looking for a quick weight loss diet, the Grapefruit and Cabbage Soup plans may be right for you. Keep in mind that most of what you’ll lose is water weight and you can’t expect to keep it off for the long haul. But, if you are just looking for a fast drop before a big day, either of these quick weight loss diet will work for you.

Exercise Tip: Upright Barbell Rows

When you look at Arnold, I?m sure sometimes you may wonder if he has kept a basketball up his sleeves. Many men strive hard to get that perfect big shoulders as it makes them appear wider and masculine. Actually there are two things that are to be worked on to get those pumped up shoulder muscles, they are the width of the shoulders and how thick they are. The key to real body building is adding up muscle mass to your shoulders to make them look bigger than they actually are. It again helps you in two ways. The torso looks really wide and thick and secondly if the shoulders are bigger, it makes the lower part of your body appear thinner and in shape.

Most of the bodybuilders swear by upright barbell rows when it comes to shoulder building, as it helps hit all of the three important main muscle fibers, i.e. the anterior deltoid, the lateral deltoid and the posterior deltoid.

Upright barbell rows guide:

For fresher?s, start with warm up exercises before starting your barbell plates. This will make your muscles flexible.

Now grab your barbell plates with an overhand grip that is to some extent less than your shoulder width. See to it that the bar rests on the top of your thighs. Your arms should be extended and your elbows should be slightly bent. Do not bend when you are holding the barbell plate; instead keep your body straight. This will be the starting position of your upright barbell rows exercise.

Now breathe out and lift the bars by using the sides of your shoulders and by raising your elbows right up and also to the side. As you raise the barbell plate see to It that you raise the bar close to your body and continue to lift the weight until you reach a position where the bar almost touches your chin. Remember that while performing this step particularly, your elbows should make the movement and it should be always higher than your forearms.

When you lift the bar, keep your upper part of the body motionless and hold the position for a second or two.

Now bring the bar back down to the starting position and inhale as you come back to this position.

If you are beginner, start by lifting a 25 to 35 pound barbell plate with a set of 20 reps in the first two weeks, then increase it by 3 sets of 12 reps for the other two weeks, followed by three sets of 15 reps in the 5th and 6th week, then 3 sets of 20-25 reps and as you progress depending on your capacity, increase the sets. But see to it that you do not overdo it, as it can spoil your health instead of making it. For an advanced lifter, it is always good to start with a 45-100 pound weight with recommended sets.

So why wait any longer? Just grab your barbell plates and start working out. You are sure to achieve great results within a couple of months.