Exercise for Weight Loss

Getting The Most Out Of The Treadmill

Diet & Body — Fri, 11 Jan 2008 17:15:00 +0000

By Lorra Kristene Garrick
eDiets Contributor

Do you hold onto the treadmill while "walking?" The top excuses:

"I'll fall off if I let go!" SLOW DOWN.
"My trainer says it's OK." I once asked a trainer why he allowed his able-bodied client to hold on, despite three weeks of training. His response: "She's scared." Beware of trainers who fail to empower you.
"I'll lose my balance." Slow down and stop using your arms as anchors. Balancing is part of exercise.
"I've always done it this way." It's never too late to break a sabotaging habit.
"My doctor told me to do it." Shame on him or her for not telling you that holding on increases blood pressure and causes poor posture.
"The machine keeps telling me to hold on for heart rate." Select another program. Hold on for heart rate, but then let go after the number appears!
"But I'm sweating!" Many variables affect sweat: room ventilation, weight, body chemistry, even mental state.
"I'm old!" If ever there were a reason NOT to hold on, this is it!

"If the rails on the treadmill are positioned too low, holding on will encourage forward posture (especially for tall people), which exacerbates the slumping position most of us develop with aging," says Kelli Calabrese MS, CSCS, exercise physiologist and certified personal trainer. "Grasping the rails does not promote natural walking biomechanics." This also applies to shorter people.

Some people grip the front bar, yanking forward with each "step." Others grasp the side rails, shoulders bobbing up and down, body weight subtracted from the tread. And clinging on with one hand creates unequal stresses to the body.

"Holding on and walking at top speeds is dangerous because of the ballistic hip rotation, over-striding and forward posture. It can lead to serious neck, back and knee injuries," says Calabrese. Standing straight while gripping won't correct the situation.

Some people don leather gloves for increased gripping traction, then proceed with their fake walking, legs wistfully moving through mere motions. But they're tricked into believing they're working hard because the settings are high: 4 mph, 12-percent incline!

In the actual world, legs, knees, hips and back work in unison to support your full weight as you ambulate. Holding on, even lightly, takes valuable work away from your musculoskeletal and nervous systems.

The calorie readout is triggered by the program setting, not the person on the machine! Walking hands-off burns about 20 percent more calories for the same length of time.

"I've seen people increase the treadmill's elevation to augment the workload, then hold the handrails and lean back, defeating the entire purpose of the elevation," says Calabrese.

The leaning back is at the same angle as the incline, literally canceling out its effect! Leaning forward won't correct this; you'd be pulling forward. People set the speed at an unrealistic pace for the elevation. Would you really walk 3.5 or 4 mph outdoors up a 15-percent hiking trail?

Begin at a slower speed and let go. If you prefer a high incline, start slowly; this pace should be similar to an outdoor uphill hiking pace. Any discomfort in your lower back means those muscles are working for the first time!

Try this: Set the pace or incline at a challenging level, and walk hands off for only a few minutes. Then slow down or lower the incline and continue hands off for a few minutes to catch your breath. Alternate between these more demanding intervals and easier "recovery" intervals.

Regardless of your fitness level, weight or age, you must release your hands and walk the natural way. After all, haven't you been doing this since age 1?

Looking for that extra little push to motivate you to be serious about losing weight? We're behind you every step of the way. Start today and you can lose 10 lbs. in five weeks. Click here to get a FREE diet profile.

Lorra Kristene Garrick is a freelance writer and personal trainer.

Join eDiets and visit support group 'Fitness For You' for interactive support! We all know fitness is a vital part of living a healthy lifestyle -- let eDiets help you on your way!

A drug-free competitive bodybuilder and 2005 winner of the prestigious WNBF (World Natural Bodybuilding Federation) Pro Card, Raphael Calzadilla is a veteran of the health-and-fitness industry. He specializes in a holistic approach to body transformation, nutrition programs and personal training. He earned his B.A. in communications from Southern Connecticut State University and is certified as a personal trainer with ACE and APEX. In addition, he successfully completed the RTS1 program based on biomechanics

Should you change your nutrition, exercise, or mind?

Diet & Body — Fri, 04 Jan 2008 11:31:00 +0000

2 things I noticed at the gym & on TV today

Mike Geary
Certified Nutrition Specialist
Certified Personal Trainer
Founder -Truth About Abs

I had to tell you about 2 interesting things I noticed today now that everyone is once again attacking their New Years Resolutions for a better body.

One thing I noticed is that there seems to be a new blitz of commercials on TV now all claiming that you can "get your dream body without changing anything else in your life".

I'm not joking... I think those were pretty much the exact words this one commercial used. Sure enough, they were selling a bottle of some useless pills and trying to make you believe that this is the magic answer to your dream body. They said that you don't need exercise and you can eat anything and still get a perfect body.

This should be a crime. They are flat out lying, and yet somehow they get away with this kind of false advertising without being put in jail!

The bottom line truth is that if you're not currently happy with your body, then you DO need to change at least some part of your life. Yes, you DO have to do more than just pop a pill!

The change in your life that may be needed is in one or more of three major aspects (all of which need to be handled if you want the body and health that you wish for)...

1. Your nutrition
2. Your exercise
3. Your mindset

Master all 3 of those and your health and body of your dreams actually does become a reality.

Ok, now what I noticed at the gym today...

I've been skiing a good bit lately, so my legs were already pretty battered, but I went to the gym anyway to get in a good upper body workout.

Of course, with it being the first week in January, the gym was packed with all of the people that don't workout the rest of the year, but instead, just come in for the first few weeks of January until they go back to their bad habits and stop working out.

Interestingly enough, I noticed that the cardio area was jam packed and did not have one single treadmill or elliptical not in use.

On the other hand, the free weight area was practically desolate other than just a couple people. Funny though that the people training in the free weight area were in spectacular shape, while at the same time, I don't think I saw one person on the cardio machines that was in good shape.

It just goes to show that the majority of these well-intentioned people that were pumping away mindlessly on the cardio machines were doing the exact opposite of what they should be doing if they actually want to see results.

There's a reason the free weight trainers were in better shape than the cardio addicts...

High intensity free-weight and bodyweight resistance training is effective at fat loss and long lasting body composition changes, whereas long duration mindless cardio exercise is NOT.

Start focusing on resistance training (in the right style) and move away from the boring cardio training and you'll finally see the results you're looking for.

Keep in mind, if your resistance training is all on machines, you're not getting the best results you could.

Also, if you focus the majority of your training on single-joint exercises such as arm curls, leg extensions, leg curls, tricep presses, etc then you're not getting the best results.

And 3rd, if you're resistance training is an afterthought that comes after your cardio, than once again, you're not getting the results you could get.

Don't know what the best method of resistance training is? No worries... all of the most effective techniques with full descriptions are laid out in my Truth about Six Pack Abs program. You can see for yourself what other users are saying here: Truth About Abs

And if you still have questions as to whether this is right for you, go to see the answers here:

Truth About Abs

Don't procrastinate... If you want to make a permanent change, take action on your new body and health today!

Don't be lazy... be lean.

Mike Geary
Certified Nutrition Specialist
Certified Personal Trainer
Founder -Truth About Abs

Top 3 exercises to fight back flab - live demo

Diet & Body — Thu, 03 Jan 2008 12:29:00 +0000

Reduce Ugly Back Flab (3 exercises)

By Raphael Calzadilla, BA, CPT, ACE
Chief Fitness Pro eDiets

A healthy diet and fitness plan is good for the body and mind. We can help. With 23 personalized programs to choose from, you'll find a plan that's right for you. To fill out a free diet profile and to check out what eDiets has to offer, click here.

"One of the things I learned the hard way was that it doesn't pay to get discouraged. Keeping busy and making optimism a way of life can restore your faith in yourself."
-- Lucille Ball

Recently one of my clients asked me for a workout that focused on her back muscles. She felt her back looked flabby and that her lower back was weak. She was uncomfortable with the fact that it was difficult picking up her young daughter.

<> I get this request once every five years from someone. Why? Because no one seems to care about the back muscles since they aren't visible from the front. I get hundreds of requests for improving the abs, hips, butt and arms, but hardly ever get one for improving the back.

When someone begins to realize the importance of the back muscles from a practical and cosmetic standpoint, they have advanced to the next level with their fitness thought process.

I've been told that my back is one of my best muscle groups when I've competed in bodybuilding competitions and I take that as a supreme compliment. When properly developed, it is absolutely amazing to see the beauty and artistic perfection of the multitude of back muscles. There have been several times that I've seen a woman wear a dress with a low-cut back and it's impressive to see a toned and tight back.

From a practical standpoint, we use our back often and building strength in the back, particularly the lower back, helps to prevent injury. How many times have you heard someone tell you they have a bad back? I hear it almost every day.

I'm providing you with a practical understanding of the major back muscles. First I'll briefly describe each major area of the back and then I'll give you an exercise with one of our totally cool animations so you can practice on your own. The exercises focus on the major areas, but in reality there are even more isolated areas of the back.

Let's get right to it!

1. Lattisumus Dorsi: The latissumus dorsi muscles (also known as the lats) are the largest muscles of the back. The lats are large, fan-shaped muscles. If you spread your back and touch the outer end of each side of the back, you're touching your lats. The function of the lats is to pull the arm down toward the pelvis. When properly developed, the lats will actually make your waist look smaller. Now, there's some good incentive.

Here's a great exercise for the lats:

Cable Two Arm Lat Pulldown

Starting Position:

Extend your arms up and reach for a straight bar with an overhand grip.

Sit tall with your knees supported under the leg pad, with the knees and hips at a 90 degree angle.

Arms should be wider than shoulder-width apart with a slight bend in the elbows.

Relax your shoulders and keep your chest lifted.

Movement:

Contracting the upper back muscles, pull the bar down leading with the elbows, stopping when the bar is just above your chest.

Slowly return to the starting position stopping just short of the weight stack touching.

Key Points:

Exhale while lifting the weight.

Inhale while returning to the starting position.

Do not allow your upper back to round or your chest to cave in.

Alternative exercises that target the lats: Close Grip Pull-Downs, Wide Grip Pulldowns, Chin-Ups, One Arm Dumbbell Row, Seated Cable Row, Stiff Arm Cable Push-Downs

2. Rhomboid Muscles: The rhomboids originate on the spinal column and attach to the middle area of the scapula. They get their name from their shape. The function of the rhomboids is to assist in squeezing the shoulder blades together. When even slightly developed, the rhomboids give the back a look of utter beauty.

A great exercise for the rhomboids:

Dumbbell Bent Over Row

Starting Position:

Stand with feet shoulder-width apart and a slight bend in the knees.

Hold a dumbbell in each hand and bend forward from the hips until the upper body is at about 45 degrees.

Extend the arms down, keeping your shoulder blades together.

Movement:

Contracting the upper back muscles, pull the dumbbells up toward your sides, stopping when your upper arm is parallel to the floor. Remember to slightly squeeze the shoulder blades together as you pull up to the contracted position.

Slowly return to the starting position, stopping just short of the arms fully extending.

Key Points:

Exhale as you lift the weights.

Inhale while returning to the starting position.

If you have any discomfort or weakness in your lower back, avoid this exercise.

Start out with light weights to make sure your lower back can tolerate this position.

Alternative exercises for the rhomboid muscles: Rear Delt Raises, Seated Cable Rows, Dumbbell One Arm Bent Over Rows.

3. The Erector Spinae: For the most part we are talking about the lower back when we discuss the erector spinae. The erectors are a group of muscles that support the spinal column. The functions of the erector spinae group are to extend the spine, as well as provide support for it. This area is extremely important to strengthen.

Fitball Prone Trunk Extension

Starting Position:

Lie on the ball with your knees on the floor and feet up on the toes.

Place your fingertips gently on the sides of your head.

Maintain a neutral spine with head and neck relaxed as a natural extension of the spine.

Movement:

Contracting the lower back muscles, raise your chest off the ball slightly.

Slowly return to the starting position.

Key Points:

Exhale while lifting your body.

Inhale while returning to the starting position.

Do not hyperextend your back and/or overdo the range of motion.

Alternative Exercises for the erector spinae: Machine Back Extensions, Dumbbell Deadlifts.

Attempt one to three sets of each exercise for 10-12 repetitions on alternate days of the week, and focus on precise form at all times.

Whether your goal is to look great or to improve your strength so you can comfortably pick up your groceries, focusing on the back muscles is your ticket to success.

There you have it! Not only a better understanding of the back, but also the most efficient exercises to work the specific areas.

If you would like to enjoy the benefit of more animations, complete exercise descriptions and great workouts for the back, as well as every other muscle group, then it's time to join eDiets.

Don't forget, the ultimate key to a toned and tight body is the combination of proper nutrition, exercise and consistency. As always, check with your doctor prior to beginning any exercise program.

Body shaping requires diet and fitness.

Looking for more information? Join eDiets and visit Raphael's support group (Fitness For You) for interactive support! We all know fitness is a vital part of living a healthy lifestyle -- let Raphael and eDiets help you on your way!

10 Easy Fitness Tips For The Holidays

Diet & Body — Tue, 27 Nov 2007 10:23:00 +0000

By Raphael Calzadilla, BA, CPT, ACE
eDiets Chief Fitness Pro

Take the weekends off your diet and still lose weight! Check out our new 5-day "Weekends Off" delivery plan -- voted #1 by Epicurious.com! Plus, sign up and get a FREE eDiets membership! Click for details.

Feeling fearful that you just won't be able to find the time to workout the way you need to this holiday season?

If so, then it's time for an abbreviated, fun program. I'm outlining 10 tips for the next 10 days. If you do one each day, it will prepare you for setting your big health and fitness goals when Jan 1, 2008 marches in.

Let's get right to it.

DAY 1 -- Research consistently rates the bicycle maneuver as one of the most effective abdominal exercises. Today, do three sets of as many reps as possible of the bicycle maneuver.

Lie on a mat with your lower back in a comfortable position. Place your finger tips on either side of your head by your ears. Bring your knees up to about a 45-degree angle. Slowly go through a bicycle pedaling motion, alternating your left elbow to your right knee, then your right elbow to your left knee.

This can be a more advanced exercise. Do not perform this activity if it puts any strain on your lower back. Do not pull on your head and neck during this exercise.

The lower to the ground your legs bicycle, the harder your abs have to work. Perform one to three sets of 12 repetitions.

DAY 2 -- The lunge exercise is one of the most efficient for getting tight and shapely legs (when combined with an effective nutrition program). Today, perform three sets of 15 repetitions.

Starting Position:

Stand straight with your feet together.

Hold a dumbbell or cans in each hand with your arms down at your sides.

Movement:

Step forward with the right leg and lower the left leg until the knee almost touches the floor.

Contracting the quadriceps muscles, push off your right foot, slowly returning to the starting position.

Alternate the motion with the left leg to complete the set.

Key Points:

Inhale while stepping forward.

Exhale while returning to the starting position.

The step should be big enough that your left leg is nearly straight. Do not let your knee touch the floor.

Make sure your head is up and your back is straight.

Your chest should be lifted and your front leg should form a 90-degree angle at the bottom of the movement.

Your right knee should not pass your right foot. You should be able to see your toes at all times.

If you have one leg that is more dominant than the other, start out with the less dominant leg first.

Discontinue this exercise if you feel any discomfort in your knees.

DAY 3 -- Three 10-minute workouts spread through the day can be just as effective as one 30-minute session. Today, perform three 10-minute sessions of activity, such as 10 minutes of house work, a 10-minute walk at lunch and another 10-minute walk with your spouse or a friend in the evening.

DAY 4 -- Ever wonder what exercise is one of the best for getting a flatter mid-section? The transversus abdominis is the muscle that holds your mid-section tight and flat. It's a thin sheet of muscle running along the sides of the abs and joins connective tissue behind it. It's your body's natural corset and also helps to keep the internal organs firm. When you suck your gut in, you have just used your TVA.

Here's a great exercise that you can perform today:

Abdominal vacuum -- Begin by getting on all fours on the floor (on your hands and knees) and keep your back flat. Start by exhaling all the air from your lungs (and I do mean all the air!). Then, relax your abdomen and let it hang like a loose sling. Next, suck your belly in tight. Continue breathing lightly through your nostrils. Try to hold the contraction for at least 40 seconds. Perform three to four cycles of 40 seconds. Yep, that's all there is to it!

DAY 5 -- Resistance exercise is very important for accelerating fat loss. There is a misconception that weight training will create a bulky look; however, bulk is the combination of muscle and fat. As you reduce your body fat, the effects of weight training will produce lean and tight muscles. For every pound of muscle you gain, your body burns 30 to 50 additional calories per day. Today, perform two sets of modified pushups. Try for eight to 10 repetitions, but if you can't get all eight to 10, don't worry -- just do as many as you can.

Starting Position:

Start with your hands and knees on a mat. Your hands should be shoulders-width apart and your head, neck, hips and legs should be in a straight line. Do not let your back arch and cave in.

Maintain a slight bend in the elbows.

Movement:

Lower your upper body by bending your elbows outward, stopping before your face touches the floor.

Contracting the chest muscles, slowly return to the starting position.

Key Points:

Inhale while lowering your body.

Exhale while returning to the starting position.

DAY 6 -- So busy you feel chained to your desk at work? How about trying some isometric exercises to help strengthen and tighten your muscles. Today, while in a seated position, simply contract the abdominals for 30 seconds while breathing naturally. Next, tighten your legs for 60 seconds. You can do this for any part of the body. And, yes, it does work. You'll feel your muscles get tighter in just three weeks if you perform this a few times per week.

DAY 7 -- Tired at night and just want to sit in front of the TV? Try this technique tonight: Take periodic 5-minute exercise breaks and perform some muscle-stimulating and calorie-burning exercise during commercials. For example, during the commercial perform only ab crunches. Then, when the next commercial comes on, perform modified pushups. During the next commercial lightly jog in place. Take your time and don't overdo it if you're a beginner. It won't seem daunting because it's only two to three minutes at a time.

DAY 8 -- Stretching is a very important component of fitness. Try this great leg stretch today to loosen up those tight muscles.

Quadriceps Stretch:

Starting Position:

Stand straight near a wall or chair.

Standing tall, bend your right knee. Reach behind you with the right hand and grab onto the foot.

Movement:

Slowly pull your foot toward your buttocks until you feel a stretch in the right quadriceps. Both thighs should be parallel to one another.

Hold for 30 seconds and then return to the starting position.

Repeat this several times and then switch sides.

DAY 9 -- One of the best ways to look thinner and more youthful is to work on your posture. Here's a great exercise you can practice today. This exercise helps to tighten the core of the body and keeps your body aligned correctly.

Stand with your feet slightly wider than shoulders width.

Keep your head directly over your shoulders and shoulders over the pelvis (don't lean forward or backward).

Tighten the abdominal muscles.

Tighten and tuck in the Glutes (the butt).

Hold for 10 seconds and keep your breathing natural.

Repeat two additional times.

Then bring the feet in just inside shoulder width and repeat. This helps to improve posture while in various standing positions.

DAY 10 -- Although the best time to workout is any time that's best for you, early morning workouts tend to stimulate the metabolism and elevate mood. It doesn't require a long session Today, commit to an early morning workout, even if it's a 20-minute walk. Then monitor how you feel during the day. Chances are you'll have more energy.

Not so bad, is it? Commit to 10 consecutive days and you'll be ready to take the next step in the New Year. Want to bypass this formula and start losing fat sooner rather than later? Join eDiets and let us do all the work for you. We'll structure a comprehensive diet and fitness solution that has you on your way to a lean and tight body.

As always, check with your doctor before starting any exercise program.

Do you need help with your diet and nutrition? Are you ready to start making a difference in your life and take the best care of yourself possible? eDiets can help -- with 24 fantastic programs to choose from, get started today by clicking here and completing a free profile.

A drug-free competitive bodybuilder and 2005 winner of the prestigious WNBF (World Natural Bodybuilding Federation) Pro Card, Raphael Calzadilla is a veteran of the health-and-fitness industry. He specializes in a holistic approach to body transformation, nutrition programs and personal training. He earned his B.A. in communications from Southern Connecticut State University and is certified as a personal trainer with ACE and APEX. In addition, he successfully completed the RTS1 program based on biomechanics

The ab exercise that's a total waste of time

Diet & Body — Thu, 15 Nov 2007 15:30:00 +0000

Mike Geary
Certified Nutrition Specialist
Certified Personal Trainer
Founder - Truth About Abs

I was at a poker party up in North Jersey over the weekend at a
friend's house. My friend had moved into this beautiful new
home about a year ago, but I had never made it up for a visit
until this weekend.

Well, as they were giving us a tour of the house, we took a peek
into one of their spare rooms which wasn't being used for
anything. The only thing they had in this room was one of those
infomercial "ab loungers" covered in dust... you know, the
ab-chair looking thingy that they hawk on the infomercials as
being the end-all solution to a flabby stomach... telling you
that you can get a flat stomach and perfect abs just by sitting
on this thing and rocking a little bit while you lazily watch
tv.

The cleverly marketed infomercials for these products lure you
in by showing you the ripped sexy midsections of the male and
female fitness models that they hired for the show (who have
never actually used these gadgets themselves...they actually got
their toned near-perfection bodies through following REAL
workouts and strict nutrition!)

Well, since this "ab lounger" was sitting in this vacant room
getting dusty, obviously it wasn't actually being used, so it
was really a waste of their money that they spent on it.

Regardless, even if it was being used regularly, it would never
have given my friends the results they were looking for, because
these infomercial ab gadgets (and all ab exercises for that
matter), don't accomplish the most important aspect of truly
achieving flat six pack abs...

THEY DON'T STIMULATE ANY FAT LOSS AT ALL!

And worse yet, just for kicks, I jumped on this "ab lounger" and
gave it a try... I have to say, I've never done any abs exercise
where I felt it LESS in my abs... As a matter of fact, this
piece of crap lounger didn't even feel like it was making my abs
work at all!

It felt more like a lounge chair I should be using to relax with
a beer at a barbeque.

My point of this story is that there are still thousands of
people every day that fall for these gimmicks and waste their
hard-earned money on every ab-gimmick that comes out next.

So what does it REALLY take to get flat sexy six pack abs?

1. It takes some commitment to doing REAL workouts... full-body
multi-joint workouts using strategic combinations of the most
effective exercises for stimulating the release of fat burning
hormones in your body and increasing your metabolic rate to new
levels.

2. It takes introducing yourself to REAL nutrition... not fad
diets, not restrictive starvation, not overly processed "diet"
foods, not bogus "extreme fat loss" pills... but a truly
nutrient-dense natural balanced diet that FEEDS your body with
what it needs instead of starving it.

3. It takes the right success mindset to achieve these goals so
that you can put everything into action and make it a part of
your daily life for good.

If you don't already have a copy, all of these techniques are
detailed in my internationally best-selling program - Truth About Abs

Tens of thousands of users in 143 countries worldwide have
already used the program to change their outlook on true fitness
for good. Check out more info here to see if this program is a
good fit for you... - Truth About Abs

Also, you can see some of the results that other readers are
experiencing here... - Truth About Abs

Alright, my stomach is growling for my lunch, so I've gotta go.
My "abs-approved" lunch of the day is:

-A grass-fed bison burger topped with mushrooms and grass-fed
cheddar cheese on an Ezekial sprouted grain bun.
-A side salad of baby lettuce, carrot shreds, olive oil &
balsamic dressing and avocado slices
-A glass of lightly raw honey-sweetened iced green tea

Til next newsletter,

Don't be lazy... be lean.

Mike Geary
Certified Nutrition Specialist
Certified Personal Trainer
Founder - Truth About Abs

Fit Fast: Less Time, More Burn

Diet & Body — Tue, 13 Nov 2007 14:21:00 +0000

Exercising hours a day isn't necessary for results, eDiets Chief Fitness Pro gives you a better workout in less time: Faster fitness...

Determine that the thing can and shall be done, and then we shall find the way.
-- Abraham Lincoln

A lot of people think they need to work out two hours a day in order to get lean and healthy. We put so much pressure on ourselves that failure is inevitable.

I have always contended that a workout should fit into your lifestyle and the number of days and time spent working out should be realistic. Consistency and shorter duration workouts is the key to this game.

That being said, I've constructed some helpful tips to make your workouts shorter, but just as effective as one longer bout. Your goal is to create a minimal fitness plan for success. All you need is a few days per week and sessions lasting approximately 30 minutes.

Short duration workouts are not only time effective, but also produce a positive hormonal state. Many studies conclude that long workouts produce a hormone called cortisol. Cortisol is a stress hormone that strips muscle and places high levels of stress on the body, thereby creating an unhealthy state.

Here are some tips to get you started:

<>Make dieting easier by letting someone else do the hard work for you! With our easy "Weekends Off" meal delivery plan, you don't even have to cook! Plus, get a FREE eDiets membership.

Perform circuit training: Circuit training is simply performing one exercise for each muscle group without rest. For example, one would do a chest exercise for 12 reps, followed by back, shoulders, biceps, triceps, legs, calves and abs. Rest for 60 seconds and repeat for two to three more cycles or until you reach the 20-30 minute time limit. It’s a great way to burn fat and limit workout time.

Design a split routine: You don't necessarily need to work every major muscle group in each workout. One day, work only your upper body for 20 minutes and then finish with 10 minutes of cardio. The next workout, do lower body and finish with 10 to 15 minutes of cardio.

Perform weights and cardio on separate days: One day focus only on cardio for 20 to 30 minutes, the next day weight train for 20 to 30 minutes. A few days later, Yoga or Pilates for 30 minutes. It’s an excellent way to balance your routine and stay invigorated.

Split your DVD workout: Lots of people love to exercise using fitness and dance aerobic videos. Who says you have you do it all in one session? Split the DVD into two days (assuming it’s an hour) and slightly increase your intensity level each day. You’ll still get great results.

Weight/cardio mix: One good short-duration workout method is to perform one weight training exercise followed by 3 minutes of cardio. Then, back to a weight training movement, then 3 minutes of a new cardio exercise. Keep repeating without rest until you achieve your 20 to 30 minute goal.

Walk briskly at lunch time 3 days per week for 30 minutes: Don’t get caught up in the fact that it’s not enough. We’re looking for consistency -- which will ultimately help you to lose some fat and get fit.

No time for a 30-minute walk in one session? Split your workout into two separate times during the day. Walk in the morning for 15 minutes before work and then again at lunch or right after work. Studies show that it’s just as effective one 30-minute session.

Looking for more information? Join eDiets and visit Raphael’s support group (Fitness for You) for interactive support! We all know fitness is a vital part of living a healthy lifestyle -- let Raphael and eDiets help you on your way!

A drug-free competitive bodybuilder and 2005 winner of the prestigious WNBF (World Natural Bodybuilding Federation) Pro Card, Raphael Calzadilla is a veteran of the health-and-fitness industry. He specializes in a holistic approach to body transformation, nutrition programs and personal training. He earned his B.A. in communications from Southern Connecticut State University and is certified as a personal trainer with ACE and APEX. In addition, he successfully completed the RTS1 program based on biomechanics

Why 90 out of 100 of dieters gain back the weight they lost

Diet & Body — Fri, 26 Oct 2007 12:34:00 +0000

Tom Venuto, CSCS, NSCA-CPT
Burn The Fat

SURE THING #2: EXERCISE IS THE KEY TO LONG TERM MAINTENANCE

Continues from SURE THING #1

It seems almost unthinkable that there would be any question about
the value of exercise in weight control, but believe it or not,
this is the topic of a very heated debate.

I wonder if maybe all the energy that is spent arguing about
"the best way" to achieve weight loss, would be better directed
at finding the best way to maintain weight loss... after all,
losing weight is as simple as calories in versus calories out
and there's about a Bazillion different ways you can do it.
The hard part is keeping it off.

Well, we already KNOW the best way to keep weight off for good...
and it's a sure thing!

There's no debate about the need for a calorie deficit. In fact,
focusing on the calorie deficit was fat loss 'sure thing number one!'

However, scientists and practitioners alike often argue about
whether you should create a calorie deficit by decreasing
food intake or by increasing exercise and other activity (or,
a combination of both)

A study published in the Journal of Clinical Endocrinology and
Metabolism in early 2007 had fitness professionals and exercise
addicts up in arms when it said, "Diet and exercise take off
the pounds equally."

The study found no difference in weight loss between one group
that created a deficit with exercise and another group which
created a deficit with food reduction and no exercise.

Other studies have produced the opposite results - distinct
weight loss benefits were achieved with the addition of exercise
to caloric restriction.

Differences in study design, including the type of exercise used,
may have influenced these conflicting results. The point is,
a debate does exist.

But even if you take the weight off with severe caloric restriction
(starvation diets) and no exercise, the real question is: What
happens next?

That is the question the researchers in the recent study failed
to ask. Fortunately, many others have, and they all came to the
same very decisive conclusion:

The difference between "losers" and "maintainers" is exercise.

most people in our quick fix society just don't seem to care
about what happens in the long term. They want the weight off...
fast... NOW!

Ironically, it's these short term results that continue to
be advertised, highlighted and remembered. What a different
story would be told if we did some follow up case studies...

How about a "reunion" for all these starvation diet "success stories"
along with all the extreme makeover and rapid weight loss reality
show contestants... but with one "Venuto" catch: The "reunion" has
to be a surprise.

Call up people randomly after 2-5 years and tell them they have 24
hours to show up for reunion pictures (so they wouldnt have time for
another crash diet)

What do YOU think would happen?

I think that you'd see confirmation of the statistics we've all
heard before: 90-95% of dieters gain back the weight they lost...
IF you look at the long term.

At around 6 months, most people hit a plateau or rough patch and
many fall off the wagon. At 12 months, most people are defeated
and have already started gaining back the weight. After 3 years,
almost everyone has gained back the weight, and some have gone
through several unsuccessful cycles.

What are the successful maintainers - the top 5% - doing differently?

Doesn't anyone care?

Why does almost everyone insist on following the herd?

(If you follow the herd, that means you have to step in a lot of
manure, you know!)

One quality of almost all successful people is the ability to
delay gratification. A quality of almost all failures is the
tendency to seek instant gratification (with no long term time
perspective or long term goal setting skills).

There are Japanese technology and manufacturing companies that have
100-year and even 250-year business plans, yet most human beings won't
take the time to think or care about the consequences of their actions
just a year or two down the road.

If you want to be a loser, then follow the herd. If you want to be
a successful maintainer, then find out what successful maintainers
do and do THAT instead.

Fortunately, studies have identified the qualities of successful
long term maintainers.

One study was published by Judy Kruger and colleauges in the
International Journal of Behavioral Nutrition and Physical Activity.

Major differences were seen between "losers" and "maintainers":

A higher proportion of successful maintainers reported exercising
30 minutes or more daily, and they also reported adding other
physical activity such as recreation, sports, physical work, and
so on, into their daily schedules.

Lifting weights was also a distinguishing factor between groups,
as substantially more maintainers included weight training in
their exercise regimens than did the losers.

"Reducing sedentary activities" (less TV watching, etc), was also
a significant difference between those who successfully maintained
and those who did not.

Clearly, exercise was the difference that made the difference and
results like these have been reproduced in study after study.

One group which has been the subject of much study is the National
Weight Control registry (NWCR), which consists of men and women who
have lost at least 30 lbs and kept it off for over a year. Many
NWCR participants have kept large amounts of weight off for 5 yrs or more.

Although conclusions drawn from these types of questionnaire-based
studies can't prove causation, this is the type of group, in my
opinion, that you should study the most and look for patterns.

In the American Journal of Clinical Nutrition, Mary Klem, Rena Wing
and their colleagues at the University of Pittsburgh published their
research about the NWCR in a paper called, "A descriptive study of
individuals successful at long-term maintenance of substantial
weight loss."

The part where subjects were asked how they maintained their
weight loss was important and worth quoting:

"Perhaps most important, nearly every member of the registry
reported using a combination of diet PLUS exercise to both
lose weight and maintain the weight loss. This finding provides
further evidence that long term maintenance of weight loss is
facilitated by regular physical activity."

So what does all of this mean to you?

well, that probably depends on what stage in the game you are
currently at:

(1) If you haven't started a structured fat reduction program yet,
then choose one which emphasizes the long term and not the quick
fix, and which includes nutrition and exercise (not just a diet).
One program that fits these criteria perfectly is Burn The Fat,
feed The Muscle and you can get more info on that at www.burnthefat.com

(2) If you're currently on a diet program that doesn't include
exercise - then add an exercise program immediately and you will
skyrocket your odds of long term success.

(3) If you've already lost weight and you've done it with a
combination of caloric restriction and exercise, congratulations...
but keep in mind that if you want to join the successful maintainers
you have to keep it up! You may be able to cut back on the amount
of exercise, but you have to keep training!

(4) If you've lost weight and you've done it with ONLY caloric
restriction, you should be also congratulated, but also be warned:
NOW is the time to start exercising. At this time, adding an
exercise program into your lifestyle is the single most important
thing you can do to maintain your ideal weight long term.

Which type of exercise you choose is far less important than
simply choosing some type of cardiovascular or aerobic activity
which will cumulatively burn a lot of calories, and combining
that with strength training.

Many things are debated among obesity researchers and exercise
scientists today, oddly enough, even whether exercise is necessary
during a weight loss program.

One thing, however, that almost EVERY expert and researcher now
agrees on is that to keep the unwanted pounds off and to maintain
your perfect weight for life, exercise is a SURE THING

Keep your eyes peeled for "SURE THING" #3, coming soon!

Sincerely,
Your friend and coach

Tom Venuto, CSCS, NSCA-CPT
Burn The Fat

Truth about burning fat, building muscle - exercise demos!

Diet & Body — Mon, 22 Oct 2007 12:32:00 +0000

By Raphael Calzadilla, BA, CPT, ACE
eDiets Chief Fitness Pro

SPECIAL OFFER! Want to know the easiest, most delicious way to lose weight?

<--Click here.

Start by doing what's necessary; then do what's possible; and suddenly you are doing the impossible.
-- St. Francis of Assisi

Honestly -- you really can melt away inches. It's not marketing hype, and it's not based on some strange supplement or magic formula. It's grounded in physiology and is based on fact.

I've always had this fantasy of doing an infomercial and actually telling people the truth about how to lose fat. You know what I mean -- not the usual quick fix or fantasy machine that has you achieving six-pack abs and a tight butt in 10 seconds a day. My fantasy may have to wait awhile, but at least I can share some of my insights with you here.

This week, an eDiets employee told me how happy she was because her clothes were fitting much looser and that she had lost inches all over her body (yes, including her thighs, butt and "love handles"), however, the scale had not gone down!

She went on to tell me that when I originally told her how to lose inches, although she respected my opinion, she just couldn't seem to buy into it. Guess what? She's a believer now. She knows scale weight will drop in time, but that losing inches and a few dress sizes while maintaining the same weight has an almost magical quality to it.

If you've ever compared 1 pound of fat to 1 pound of muscle, you would have found the fat was much larger in size compared to the muscle. The 1 pound of muscle may have appeared to be the size of a small compact tennis ball whereas the 1 pound of fat may have been three to four times the size and actually resembled Jell-O. That alone tells us muscle is leaner and tighter than fat.

For every pound of muscle you gain, the body burns 30 to 50 additional calories per day. If you gain 5 pounds of muscle, that's 91,000 additional calories per year that you're burning.

Increasing muscle helps to burn fat, stokes the metabolism, increases bone density and makes one look more pleasing to the eye. When fat is decreased on the body and slight muscle gains take place, it creates a more fit and symmetrical look.

I can hear the screams now, "Yes, but I don't want to get bulky -- I don't want to look like a bodybuilder." Who says you have to? Testosterone is the main hormone for making major increases in muscle. A woman has approximately one-third the testosterone compared to a man. So, you have nothing to worry about.

If you gain muscle and you increase your body fat, well then yes, you will look bulky. However, that's because you're simply eating too much. You'll have to blame the excess calories on that one, not the muscle increase.

It doesn't matter how old you are, how out of shape you are or how much total weight (body fat) you need to lose. Everyone should be doing some form of resistance exercise. Are you over 65 and injury-free? Do you need to lose 50 pounds or more? Yep, you still need and will benefit from resistance exercise.

The initial result will be a melting away of inches. The slight increase in muscle will stimulate the metabolism and help to burn more calories and fat. This might result in a loss of body fat, but a gain in muscle -- which would show as no weight lost on the scale. However, you would have actually lost fat. Talk about the scale being deceiving!

Now you know why the eDiets employee I mentioned has much to be happy about.

The total solution is weight training to build muscle and burn calories, cardiovascular exercise to burn additional calories and an intelligently designed nutrition program to make sure you're taking in just enough calories to burn fat, but sustain energy levels.

I'm providing three weight-training exercises I want you to do for the next 30 days. If you've never lifted weights, I ask that you commit to this routine for six weeks. It won't take long at all, but it will go a long way in helping you begin the process of melting away inches.

I'm asking that you only perform three exercises on three alternate days of the week. Two to three sets of 10 to 15 repetitions with perfect form. You'll be doing one lower body movement, a shoulder exercise and one biceps exercise. An experienced trainer might question why I'm providing an exercise for the small biceps muscle. Because of the fact that it's an easy muscle to see and feel results quickly, you'll gain the psychological advantage of quick results.

Let's go!

Dumbbell Close Stance Squat

Starting Position:

Stand tall with your feet closer than shoulder-width apart with a slight bend in the knees.

Hold a dumbbell or can in each hand and rest one on each shoulder.

Movement:

Lower your body by bending from your hips and knees, stopping when your thighs are parallel to the floor.

Contracting the quadriceps muscles, slowly return to the starting position stopping just short of your knees being fully extended.

Key Points:

Exhale while returning to the starting position.

Inhale as you lower down.

Do not let your knees ride over your toes (you should be able to see your feet at all times).

It helps to find a marker on the wall to keep your eye on as you lift and lower, otherwise your head may tend to fall forward and your body will follow.

Think about sitting back in a chair and stick your butt out as you are lowering down.

Push off with your heels as you return to the starting position.

You may want to try this exercise without weights until you master the movement. It is a very effective exercise that involves most of the muscle groups of the lower body, but if done improperly can lead to injuries.

Dumbbell Two Arm Lateral Raise

Starting Position:

Stand with feet shoulder-width apart with a slight bend in your knees.

Hold a dumbbell or cans in each hand with your arms down at your sides and palms facing your legs.

Movement:

Contracting the middle shoulder muscles, raise both arms out to the sides, stopping when your arms are slightly higher than shoulder level.

Slowly return to the starting position, stopping just short of the weights touching your body.

Key Points:

Exhale while lifting the weights.

Inhale while returning to the starting position.

You may also perform this exercise from a seated position.

The Biceps Curl

Starting Position:

Sit on a bench or chair with both feet in front of your body and your back straight.

Hold a dumbbell or cans in each hand with your arms at each side and palms facing forward.

Movement:

Contracting the biceps muscles, raise the weights toward your shoulders, stopping just short of the weights touching the shoulders.

Slowly return to the starting position.

Key Points:

Exhale while lifting the weights.

Inhale while returning to the starting position.

Your upper arms should remain stationary throughout the exercise.

This routine is effective and produces results when you're consistent on your eDiets nutrition plan and overall exercise program. It's all about balancing all the components to achieve that great look.

As always, please check with your doctor before beginning any exercise program.

The fitness pros at eDiets can show you how to combine exercise and nutrition to get the best results. This is what you've been looking for. You will need to make the commitment, but isn't it time to finally take care of you? Visit eDiets to get started

The complete workout program

Diet & Body — Wed, 17 Oct 2007 08:17:00 +0000

Fitness Exclusive: Total Body Workout

By Raphael Calzadilla, BA, CPT, ACE
eDiets Chief Fitness Pro

I’m in a particularly generous mood today. Many of you know that I often provide specialty workouts that focus on the hot muscle groups such as abdominals, legs, butt, etc. Frankly, these articles are very well-received, because we all want to find out how to work our troubled areas. However, to get the best overall results, you need a complete workout program -- not just a great ab or leg workout. Specialty routines have there place, but you can’t make progress without a solid exercise foundation.

Take the weekends off your diet and still lose weight! Check out eDiets' new 5-day "Weekends Off" meal delivery plan -- voted #1 by Epicurious.com! Plus, sign up and get a FREE eDiets membership!

eDiets has a fitness program that can be tailored to anyone’s fitness level. Here, I will provide one of our great routines; it is even customized to meet the needs of various fitness levels. I’m not trying to give away our fitness programs; I'm just trying to share effective methods for you to reach your goals.

I don’t want you to believe that the latest machine on an infomercial is your answer. Face it, anything that seems too good to be true usually is.

As I always say, you need to be on a structured but livable nutrition program that places you in a slight caloric deficit. In other words, you need to consume fewer calories than you burn. However, that doesn’t mean starving yourself and eating as little as possible.

The key to manipulating nutrition is eating the correct foods in the correct amounts at the correct times. If you’re an eDiets member using one of our many specially designed nutrition programs, you’re halfway home. The rest of the way home has to do with efficient workouts that challenge your muscles and cardiovascular system with optimal efficiency.

Please note that the human body will adapt to any routine in approximately three to four weeks, so the recommended routine is only effective for a limited time. After that, the routine will need to be modified.

The workout is designed to be performed on two to three alternate days per week. There are 10 exercises that work the entire body, including a cardiovascular exercise recommendation. You can also substitute the cardio recommendation with any other cardio exercise of your choice.

If you follow the routine and remain consistent on your nutrition program, you will see results within 30 days. Finally, please remember to stretch before and after the cardiovascular exercise recommendation.

Now, it’s time to work out. After completing the recommended sets for an exercise, wait 45 seconds and then proceed to the next exercise.

Legs - Dumbbell Squat
Beginners - 1 set 12 reps
All others- 2 sets 12 reps

Starting Position:
Stand up straight with feet shoulder-width apart.
Hold a dumbbell or cans in each hand with arms hanging down at your sides and palms facing one another.
Maintain a neutral spine and a slight bend in the knees throughout the exercise

Movement:
Lower your body by bending from your hips and knees stopping when your thighs are parallel with the floor.
Contracting the quadriceps muscles, slowly return to the starting position

Key Points:
Exhale while returning to the starting position.
Inhale while lowering your body.
Do not let your knees ride over your toes (you should be able to see your feet at all times).
It helps to find a marker on the wall to keep your eye on as you lift and lower, otherwise your head may tend to fall forward and your body will follow.
Think about sitting back in a chair as you are lowering down.
Push off with your heels as you return to the starting position.
You may want to try this exercise without weights until you master the movement. It is a very effective exercise that involves most of the muscle groups of the lower body, but if done improperly can lead to injuries.

Legs- The Lunge

Beginners - 1 set 12 reps
All others - 2 sets 12 reps

Starting Position:
Stand straight with your feet together.
Hold a dumbbell or cans in each hand with your arms down at your sides

Movement:
Step forward with the right leg and lower the left leg until the knee almost touches the floor.
Contracting the quadriceps muscles, push off your right foot slowly returning to the starting position.
Alternate the motion with the left leg to complete the set.

Key Points:
Inhale while stepping forward.
Exhale while returning to the starting position.
The step should be big enough that your left leg is nearly straight. Do not let your knee touch the floor.
Make sure your head is up and your back is straight.
Your chest should be lifted and your front leg should form a 90 degree angle at the bottom of the movement.
Your right knee should not pass your right foot. You should be able to see your toes at all times.
If you have one leg that is more dominant than the other, start out with the less dominant leg first.
Discontinue this exercise if you feel any discomfort in your knees

Chest - Chest Press
Beginners - 1 set 12 reps
All others - 2 sets 12 reps

Starting Position:
Lie on a flat bench or flat on the floor with your spine in a neutral position.
Hold a dumbbell or cans in each hand at chest level with your upper arm parallel to the floor and your elbows facing outward.

Movement:
Contracting the chest muscles, press both arms upward above the chest until the arms are almost fully extended with a slight bend in the elbows.
Slowly return to the starting position.

Key Points:
Exhale while lifting the weights.
Inhale while returning to the starting position

Back - Dumbbell Reverse Lat Row

Beginners - 1 set 12 reps
All others - 2 sets 12 reps

Starting Position:
Sit on a bench with your feet close together.
Hold a dumbbell in each hand with your arms hanging down at your sides and palms facing one another.
Bend your upper body so it is parallel with the floor

Movement:
Contracting the mid to lower back muscles, draw both arms toward your body and turn your wrists so that your palms are facing the ceiling. Keep your elbows tight against the body and stop when your arms are at chest level.
Slowly return to the starting position

Key Points:
Exhale while lifting the weight.
Inhale while returning to the starting position

Shoulders - Dumbbell Two Arm Lateral Raise

Beginners - 1 set 12 reps
All others - 2 sets 10 reps

Starting Position:
Stand with feet shoulder-width apart with a slight bend in your knees.
Hold a dumbbell in each hand with your arms down at your sides and palms facing your legs

Movement:
Contracting the middle shoulder muscles, raise both arms out to the sides stopping when your arms are slightly higher than shoulder level.
Slowly return to the starting position stopping just short of the weights touching your body.

Key Points:
Exhale while lifting the weights.
Inhale while returning to the starting position.
You may also perform this exercise from a seated position

Biceps - Dumbbell Alternating Biceps Curl

Beginners - 1 set 12 reps
All others - 2 sets 8/12 reps

Starting Position:
Sit upright in a chair with your legs bent, feet forward and your head a natural extension of your spine.
Hold a dumbbell in each hand with the arms hanging down at your sides and palms facing your body.
Keep your wrists straight throughout the exercise

Movement:
Contracting the biceps muscles, bend your right arm at the elbow while turning your wrist until your palm is facing the ceiling stopping when the weight is just short of touching your shoulder.
Slowly return to the starting position stopping just short of the elbow fully extending.

Key Points:
Exhale as you lift the weight.
Inhale while returning to the starting position.
The upper arm should remain stationary throughout the exercise.

Looking that extra little push to motivate you to be serious about losing weight? We're behind you every step of the way. Start today and you can lose 10 lbs. in five weeks. Visit eDiets to get a FREE diet profile

Fitness glossary from ATP to Wolff's Law

Diet & Body — Mon, 15 Oct 2007 08:24:00 +0000

Understanding Fitness Lingo

By Diana Rini, CPT
eDiets Contributor

You finally muster up the courage to go to the gym. No sooner do you make you're way into the steel jungle than you hear comments like "I blasted 5 sets out yesterday" or overhear someone telling another person to "really feel the eccentric contraction" during an exercise. Having an understanding of fitness terminology will keep you from heading to the exit door.

Not sure what to do in the gym? eDiets members get exclusive access to fully-animated exercise examples. Simply click on one and see exactly how to perform each move! Perfect for beginners! Visit eDiets to get started today!

At first, the world of the fitness center can be intimidating and overwhelming. It's easy to get confused at first; it's a new environment with new words and new people. You don't have to know all these terms to be successful. But possessing basic vocabulary and terminology can help the novice exerciser communicate with others in the gym. Soon, the terms will become second nature and you'll sound like an experienced lifter!

Adenosine Triphosphate (ATP). The immediately usable form of chemical energy needed for all cellular functions, muscular contractions.

Aerobic. With, or in the presence of, oxygen.

Aerobic System. The metabolic pathway that, in the presence of oxygen, uses glucose for energy production; also known as aerobic glycolysis.

Anaerobic. Without the presence of oxygen; not requiring oxygen.

Anaerobic Threshold (AT). The point at which exercise intensity can no longer meet the metabolic demands of the muscles aerobically and the muscles have to rely on anaerobic metabolism for ATP.

Body Composition. The makeup of the body in terms of the relative percentage of fat-free mass and body-fat.

Cardiorespiratory Fitness. The ability to perform large muscle movements over a sustained period; related to the capacity of the heart-lung system to deliver oxygen for sustained energy production. Also called cardiovascular endurance.

Concentric. A type of muscle contraction where the muscle shortens against a resistance when it is stimulated; also called positive work.

Eccentric. A type of muscle contraction where the muscle lengthens against a resistance when it is stimulated; also called negative work.

Endurance Training. Conditioning exercise, such as walking, jogging, cycling or traditional aerobics in which the intensity is maintained continuously between 50 and 85 percent of maximal oxygen consumption (functional capacity).

Hypertrophy. An increase in the size of individual muscle cells. The opposite is atrophy, or a decrease in the size of individual muscle cells.

Intensity. The physiological stress on the body during exercise; indicates how hard the body should be working to achieve a training effect.

Overload. The principle that a physiological system subjected to above-normal stress will respond by increasing in strength or function accordingly.

Repetitions, or "Reps". The number of successive contractions performed during each weight-training exercise. Called rep for short.

Rate. The speed you perform a repetition, usually expressed in reps per second. A rate of one rep every four seconds for a biceps curl would mean that you would lift the weight up in two seconds and lower the weight in two seconds.

Resting Heart Rate. The number of heart beats per minute when the body is completely at rest; usually counted first thing in the morning before any activity.

Set. A series of repetitions is a single set.

Target heart-rate range. The number of heartbeats per minute that indicate appropriate exercise intensity levels for an individual. Also call training heart-rate zone.

Weight. Usually expressed in pounds, it is referred to the amount you are lifting.

Wolff's Law. Principle stating that bone is capable of adjusting its strength in proportion to the amount of stress placed on it.

Diana Rini owns Matter of Fitness Personal Training Studio in Willoughby, Ohio, and focuses on educating her clients how to safely and effectively lose weight, get in shape, and improve their health. Visit their Web site at matteroffitness.com.

A workout focused on back muscles

Diet & Body — Fri, 12 Oct 2007 14:27:00 +0000

By Raphael Calzadilla B.A., ACE, RTS1
eDiets Chief Fitness Pro

One of my clients once asked me for a workout that focused on his back muscles. I get this request once every five years from someone. Why? Because no one seems to care about the back muscles since they aren't visible from the front.

I get hundreds of requests for improving the abs, hips, chest, arms, etc., but hardly ever one for the back. When someone begins to realize the importance of the back muscles from a strength and cosmetic standpoint, in my estimation, they have advanced to the next level with their fitness thought process.

I've been told that my back is one of my best muscle groups when I compete, and I take that as a supreme complement! When properly developed, it is absolutely amazing to see the beauty and artistic perfection of the multitude of back muscles.

I'll give you a practical appreciation and understanding of the specific back muscles you’re working. First I’ll briefly describe each major area of the back, and then I’ll give you a list of back exercises that target each of these areas.

Let’s take a closer look with my Idiot's Guide to Understanding the Back.

The major areas of the back and corresponding exercises are the following:

1. Lattisumus Dorsi -- The Latissumus Dorsi muscles (also known as the Lats) are the largest muscles of the back. They're large, fan-shaped muscles. If you spread your back and touch the outer end of each side, you’re touching your Lats. The function of the lats is to pull the arm down toward the pelvis.

Exercises that target the Latissumus Dorsi: close grip pulldowns, wide grip pulldowns, chin-ups, one arm dumbbell row, seated cable row, stiff arm cable pushdowns.

2. Trapezius -- The Trapezius muscle (also known as the traps) is a long, trapezoid-shaped muscle that runs down the upper section of the spinal cord, originating at the base of the skull and attaching down in the middle to lower back. If you touch the muscle by the sides of the neck, you are touching your traps.

Most people think the traps are part of the shoulder, but technically they are part of the back. The functions of the traps are shrugging up, drawing the shoulder blades together and pulling the shoulder blades down.

Exercises that work the Trapezius: dumbbell shrugs, barbell shrugs and smith machine shrugs.

3. The Erector Spinae -- A group of muscles that support the spinal column, the Erector Spinae include the Longissumus, the Spinalis and Illocostalis. For the most part we're talking about the lower back when we discuss Erector Spinae. The functions of the Erector Spinae group are to extend and support the spine.

Exercises for the Erector Spinae: back extensions, dumbbell or barbell deadlifts.

4. Teres Major -- The Teres Major muscle originates on the outer (lateral) edge of the scapula. The Teres Major muscle (with the help of other muscles) helps stabilize the shoulder joint and move the arm toward the back. This is an overlooked muscle that can actually help create width for the trainer who wants to add muscle.

Exercises for the Teres Major: wide grip chin-ups, wide grip cable pulldowns and wide grip seated cable or machine rows.

5. Rhomboid Muscles -- The Rhomboids (major and minor) originate on the spinal column and attach to the middle area of the scapula. They get their name from their shape. The function of the Rhomboids is to bring the scapula in toward the spinal column, essentially squeezing the shoulder blades together.

Exercises for the Rhomboid Muscles: rear delt raises, seated cable rows, bent over rows,

Whether it’s a sleeveless dress you’ll be wearing, tank top, desire for a "V" taper or just extra strength to pick up your kids and groceries, then focusing on the back muscles is your ticket to success.

There you have it... not only a better understanding of the back, but the most efficient exercises to work the specific areas. If you'd like to enjoy the benefit of 3-D exercise animations, complete exercise descriptions and great workouts for the back as well as every other muscle group, then it’s time to join eDiets!

A veteran of the health and fitness industry, Raphael specializes in a holistic approach to body transformation, nutrition programs and personal training. He earned his B.A. in Communications from Southern Connecticut State University and is certified as a personal trainer with ACE and APEX. In addition, he successfully completed the RTS1 program based on biomechanics

The Complete Sexy Arms Workout

Diet & Body — Tue, 25 Sep 2007 12:59:00 +0000

By Raphael Calzadilla, BA, CPT, ACE
eDiets Chief Fitness Pro

Everyone is fascinated by women who have sleek and tight arms -- biceps that look fit with a bit of muscularity and triceps that look tight and firm. It displays strength and femininity wrapped into one package. In my opinion, this is a totally sexy look.

I' ve designed a simple program for creating tighter arms that will produce fabulous results. So if your goal is to show off sleek arms in a sleeveless dress, then you' ve come to the right place. If you' re a man who wants better looking “guns,” the routine will work for you as well.

Many of my customized workouts are based on years of my own personal experience as well as trial and error with my personal training clients. Members of eDiets should also take advantage of the hundreds of additional exercises with animations and descriptions located on the eDiets fitness program and Virtual Trainer.

Here' s my formula for sexy arms...

Antagonist Workouts: Antagonist training is working opposing muscle groups in the same workout. There are many ways to manipulate workout parameters, but I' ve had great success performing a biceps exercise immediately followed by a triceps exercise (also called a super set). Rest, then repeat the cycle. This not only increases blood flow into the entire arm, but also challenges the cardiovascular system to some degree. <>Want flatter abs? Leaner legs? A better butt? Let eDiets help you shape up and slim down with one of our 24 personalized diet plans!
Antagonist super sets also allow you to use more weight because the opposing muscle group gets a bit of a rest as you work the other muscle. This is my all-time favorite way to work arms, and I' ve had my greatest success using this method with clients and eDiets members. <>

Time Between Sets: Arms respond quite well with a 45-second to 60-second rest between super sets when performing antagonist training. After performing the biceps and triceps exercise, wait no more then this to repeat the cycle. People tend to wait a lot longer then they realize or they repeat a set too soon.
Lower Body Fat: You won' t get great-looking arms with elevated body fat levels. Sometimes new eDiets members tell me that they hate the flab on the back of there arms and want to know which exercises will make the arms sleek. It doesn' t quite work like that. As you perform your arm exercises and as you reduce body fat through a slight calorie reduction with added cardiovascular exercise -- you' ll see your arms develop the way you want them to. The muscles will develop slightly from your workouts and your reduced body fat will then display sleek muscles.

For four weeks, add the following program to your upper body weight-training sessions. Place it first in the workout, and then follow with all of your other muscle groups (chest, back and shoulders). Yes, your arms will be fatigued while performing the other exercises, but this allows you to prioritize the arms. The muscles that are worked at the beginning of a workout usually respond the quickest to changes.

The Workout

A1. Fitball Supine Triceps Extension

Starting Position:

Hold a dumbbell in each hand.

Sit on the ball and walk your feet out until your head, neck and shoulders are supported on the ball with the knees at a 90-degree angle.

Raise your hips in line with the knees and shoulders like a tabletop. Maintain the tabletop position throughout the exercise.

Holding the dumbbells, extend your arms toward the ceiling with a slight bend in the elbows.

Movement:

Slowly lower the dumbbells toward the shoulders by bending the elbows and stopping just short of the dumbbells touching the shoulders.

Contracting the triceps muscles, slowly return to the starting position, stopping just short of the arms being fully extended with a slight bend in the elbows.

Key Points:

Inhale while lifting the weights.

Exhale while returning to the starting position.

The upper arms should remain stationary throughout the exercise.

A2. Barbell Double Biceps Curl(stand with your back against a wall for better isolation of the biceps)

Starting Position:

Stand with your feet shoulder-width apart with a slight bend in the knees.

Hold the barbell with both hands shoulder width apart, a slight bend in the elbows and palms facing away from your body. The barbell should be resting lightly on your thighs.

Keep your shoulder blades contracted throughout the range of motion.

Movement:

Contracting the biceps muscles, raise the barbell toward the shoulders keeping the upper arm stationary and elbows close to the body stopping just short of the barbell touching your shoulders.

Slowly return to the starting position.

Key Points:

Exhale as you raise the weight.

Inhale while returning to the starting position.

Instruction: Perform A1 for 10 reps and immediately go to A2 and perform 12 reps (superset). Wait 45 seconds and perform the superset two additional times for a total of three supersets.

B1. Triceps Extension

Starting Position:

Stand with a dumbbell in your right hand and your left hand on your hip.

Press the weight over your head until your right arm is almost straight with a slight bend in the elbow at the top position.

Do not allow the weight to touch your head or neck area.

Movement:

Slowly bend your elbow, lowering the weight until your arm forms a 90-degree angle behind your head stopping before the weight touches your back.

Contracting the triceps muscles, slowly return to the starting position.

Key Points:

Exhale while returning to the starting position.

Inhale while lowering the weight.

After completing the set on the right side, repeat on the left side.

This exercise is not to be performed with large dumbbells. The technique is more important than the weight.

You can also perform this exercise while seated on a bench.

B2. The Biceps Curl

Starting Position:

Sit on a bench or chair with both feet in front of your body and your back straight.

Hold a dumbbell in each hand with your arms at each side and palms facing forward.

Movement:

Contracting the biceps muscles, raise the weights toward your shoulders stopping just short of the weights touching the shoulders.

Slowly return to the starting position.

Key Points:

Exhale while lifting the weights.

Inhale while returning to the starting position.

Your upper arms should remain stationary throughout the exercise.

Instruction: Perform B1 for 12 reps and immediately go to B2 and perform 12 reps (superset). Wait 45 seconds and perform the superset two additional times for a total of three supersets. Perform the workout on three alternate days of the week. Beginners should perform only one superset of each cycle.

Believe me, the program is not easy, but it will produce results when combined with your nutrition program. Time to get to work.

Please check with your doctor before beginning any exercise program.

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A drug-free competitive bodybuilder and 2005 winner of the prestigious WNBF (World Natural Bodybuilding Federation) Pro Card, Raphael Calzadilla is a veteran of the health-and-fitness industry. He specializes in a holistic approach to body transformation, nutrition programs and personal training. He earned his B.A. in communications from Southern Connecticut State University and is certified as a personal trainer with ACE and APEX. In addition, he successfully completed the RTS1 program based on biomechanics.