3 Ways to Get a Full Body Workout with the Smith Machine

1. Add Safety and Stability to Your Workout
The Smith machine is not a machine per say, but a metal rack that can hold heavy weights while stabilizing lifting. The Smith machine's unique design enables you to do several exercises that will help you get a full body workout. The major advantage to the Smith machine is the ability to do several barbell exercises safely because it is attached to two steel poles to prevent dropping the weight, overextension and subsequent injury. You simply cycle through a variety of lifting exercises that target all your major body parts while using the Smith machine to get a full body workout.

2. Stabilize Your Core
The most important thing while doing any type of free weight exercise is to stabilize your core muscles. This is the first step to getting a total body workout and is especially true with the Smith machine. Failure to stabilize your core can leave you vulnerable to back injury due to the nature of lifting free weights. The Smith machine reduces this risk, but does not eliminate it. The types of lifting you will be doing rely heavily on core strength, so make sure you are prepared with a lifting belt. To tighten your core for exercise take a deep breath, get in a proper posture position, tighten your abs and squeeze your glutes. This will activate your core. Continue this maneuver while you are lifting weights to give your back, abs and glutes a workout.

3. Circuit Train
The best way to get a full body workout with a Smith machine is to circuit train through a variety of exercises that target multiple body parts. The design of the machine makes it quick and easy to move from one exercise to the next. The following is a list of free weight exercises you can execute on the Smith machine (and the body parts worked): squats (lower body, core), dead lifts (lower body, core), lunges (lower body, core), calf raises (lower body, core), bench press (chest, triceps, core), upright rows (upper body, core), and shoulder shrugs (traps).

Perform each exercise for 3 sets of 10 reps with minimal rest. Then, quickly move to the next exercise. If you alternate upper body and lower body exercises you can minimize fatigue and enhance your workout intensity and duration. Try doing a 3-2-3 pace to maximize your total body workout with the Smith machine, where your concentric work takes 3 seconds, the isometric or holding phase takes 2 seconds, and your eccentric movement follows for 3 seconds. For example, when doing a calf raise with the bar on your shoulders, push upwards on your toes for 3 seconds, then hold the position for 3 seconds at the top of the exercise, and slowly return to the starting position over 3 seconds. Circuit training at this pace is a great way to get a total body workout with the Smith machine.

Hit the Movements Not the Muscles

You may be someone who believes their strength regime is bulletproof, or you may be a person who is completely lost and looking for a push in the right direction. Whatever the case, it is always good to have a balanced weight routine that targets all six movement patterns of the body.
Step 1: Vertical Push. This movement pattern justifies pushing movement that falls into an upward plane of motion. This pattern is exemplified through any overhead pressing motion. Shoulder presses and lateral raises are two examples that target this pattern.
Step 2: Vertical Pull. This action focuses on all overhead pulling motions. Exercises that fall in this category include chin-ups, pull-ups and pull downs.
Step 3: Horizontal Push. Training this movement consists of patterns that push in the horizontal plane. An example of this would be push-ups, bench presses and all their variations.
Step 4: Horizontal Pull. These are patterns that pull in the horizontal plane. This movement includes rowing and all of its variations.
Step 5: Hip Dominant. This pattern targets the glutes, hips and hamstrings, which is also referred to the posterior chain. Exercises included step-ups, bridging, dead-lifts and kettlebell swings.
Step 6: Quad Dominant. This pattern, which includes squats, lunges, leg press and their variations, focuses on the thigh muscles, also referred to as the quadriceps.
By equally hitting all six of these movements in a single workout, you will be able to create a balanced full body strength routine. To do this, always opt for exercises that work multiple muscle groups over exercises that focus on a single muscle. Remember, if you do not work all the movement patterns, you can create body imbalances that can lead to injury. Listed below is a sample strength regime that illustrates exercises in each movement plane.

Sample Workout
1. Active Warm-Up
2. Core Work
3. Strength (repeat each circuit twice)
Circuit 1 (all 8 reps)
Single Arm Dumbbell Shoulder Press (vertical push)
Dumbbell Front Squats (Quad Dominant)
Circuit 2 (all 8 reps)
Pull-ups (vertical pull)
Single leg Dead-lift (hip dominant)
Circuit 3 (all 8 reps)
Bent Over Dumbbell Row (horizontal pull)
Push up (horizontal push)
4. Cardio Intervals

6 Components of an Effective Training Program

1) Active Warm-up
This includes mobility, activation, movement preparation, and all injury prevention or corrective exercises. Glute bridging, resistance band work and lunge variations are all essential in a proper active warm-up.

2) Core Training
The core is meant to stabilize the spine, and your routine should reflect this. Stick to plank variations, cable chops and other exercises that focus on core stabilization, while minimizing crunching patterns. Glute work such as bridges and mini-band walks, along with back extension work, should also be addressed in a sound core routine.

3) Elastic and Reactive Training
Often referred to as plyometric training, this type of training is for everyone, not just athletes. As you age, power and agility are the first to go, therefore keeping this type of training in your program will help both injury prevention and performance. Exercises can range from simple exercises, such as jump rope and calisthenics, to more advanced exercises, such as squat jumps to a box. Proper foundation work must introduced before this type of training is part of your program.

4) Strength Circuit
A proper strength routine consist of a full body approach utilizing exercise that work many muscles at once, such as lunges and push-ups, while avoiding exercise that work single muscles, such as by bicep curls and leg extensions. Constantly changing repetitions and load will keep your body guessing and lead to greater results.

5) Cardio
This does not mean walking on the treadmill for an hour while reading "Muscle and Fitness" magazine. Ten to 12 minutes of well-structured intervals will do more for your metabolism and fitness than that entire hour on the treadmill or elliptical machine. Cardio does not have to be done on a machine; wind sprints, kettlebell swings and medicine ball circuits are great ways to get in some effective cardio.

6) Regeneration
Foam rolling, static stretching and some sort of recovery nutrition consisting of protein and carbohydrates should all be used to promote quicker recovery.
Bringing It all Together
In a single training session, some of these essentials will be emphasized more than others, but all six still need to be addressed somewhere in your program.

Hit the Movements Not the Muscles

You may be someone who believes their strength regime is bulletproof, or you may be a person who is completely lost and looking for a push in the right direction. Whatever the case, it is always good to have a balanced weight routine that targets all six movement patterns of the body.
Step 1: Vertical Push. This movement pattern justifies pushing movement that falls into an upward plane of motion. This pattern is exemplified through any overhead pressing motion. Shoulder presses and lateral raises are two examples that target this pattern.
Step 2: Vertical Pull. This action focuses on all overhead pulling motions. Exercises that fall in this category include chin-ups, pull-ups and pull downs.
Step 3: Horizontal Push. Training this movement consists of patterns that push in the horizontal plane. An example of this would be push-ups, bench presses and all their variations.
Step 4: Horizontal Pull. These are patterns that pull in the horizontal plane. This movement includes rowing and all of its variations.
Step 5: Hip Dominant. This pattern targets the glutes, hips and hamstrings, which is also referred to the posterior chain. Exercises included step-ups, bridging, dead-lifts and kettlebell swings.
Step 6: Quad Dominant. This pattern, which includes squats, lunges, leg press and their variations, focuses on the thigh muscles, also referred to as the quadriceps.
By equally hitting all six of these movements in a single workout, you will be able to create a balanced full body strength routine. To do this, always opt for exercises that work multiple muscle groups over exercises that focus on a single muscle. Remember, if you do not work all the movement patterns, you can create body imbalances that can lead to injury. Listed below is a sample strength regime that illustrates exercises in each movement plane.

Sample Workout
1. Active Warm-Up
2. Core Work
3. Strength (repeat each circuit twice)
Circuit 1 (all 8 reps)
Single Arm Dumbbell Shoulder Press (vertical push)
Dumbbell Front Squats (Quad Dominant)
Circuit 2 (all 8 reps)
Pull-ups (vertical pull)
Single leg Dead-lift (hip dominant)
Circuit 3 (all 8 reps)
Bent Over Dumbbell Row (horizontal pull)
Push up (horizontal push)
4. Cardio Intervals

How to Lose Weight Around the Tummy

Overview
The tummy is a problem area for many people when it comes to losing weight. They try many different approaches to flatten out their stomachs and lose a few pounds at the same time. Unfortunately, they often lose motivation or end up falling off the wagon because of a lack of direction. That is why it is important to follow a set of steps that can take away the weight on the tummy. It takes a little bit of discipline, some eating adjustments and some key exercises.

Step 1
Adjust your diet. Eliminate deep fried foods, processed foods, refined foods and foods that are high in saturated fats. Choose foods that are nutrient-dense, low in fat and high in fiber, such as whole grains, lean meats, low fat dairy products, fruits, vegetables, seeds, nuts and legumes.

Step 2
Clean up the liquid calories. Cut out any beverages that are high in sugar and calories. This includes soda, sweetened teas, high calorie coffee drinks and alcohol. Drink water instead, as it is free of calories, hydrates the body and also helps metabolize fat. The Mayo Clinic recommends that women consume 2.2 liters a day and men consume 3 liters a day.

Step 3
Do some aerobic activity. In order to lose weight anywhere on the body, but especially the tummy, you need to do cardiovascular training. Some examples of this type of training include running, biking, swimming, stair stepping, elliptical training and rowing. Aim for 45 to 60 minutes, three to four times a week.

Step 4
Work your whole body. Building lean muscle mass will help increase your metabolism, which can contribute to weight loss. Perform exercises that target all the major muscle groups. Some examples are dumbbell chest presses, shoulder presses, lat pulldowns, tricep pushdowns, dumbell bicep curls and lunges.

Step 5
Focus on the abs. Working the abs will help tone the muscles, and after the weight is lost, you might actually be able to see a six pack. Perform exercises that target the upper abs, lower abs and obliques. Some examples include Swiss ball leg lifts, reverse crunches, Swiss ball side crunches, side bends, hanging knee lifts and bicycle crunches (see Resources).

Step 6
Get a sufficient amount of sleep. Sleep is important for the recovery process of the body. It is during sleep that key hormones are released while the body is in repair mode. The Centers for Disease Control (CDC) recommend that adults should get seven to nine hours of sleep a night.

Wrist Weight Exercises

Overview
If you are recovering from a wrist injury or just looking to strengthen the muscles around the writs, then there are some specific exercises you can do to help. You can easily do these at home with some dumbbells, or you can use cables that are found in most gyms and health clubs. As with any strength-training exercise, do these movements slowly and with control. You should aim for three sets of eight to 12 repetitions of each of the following exercises. Use weight that is heavy enough that you fatigue on the tenth to twelfth repetition.

Step 1
Warm up your joints properly before doing any exercise with weights. Make fists and circle your wrists in both directions about 12 times each way. Then place your open palm on a table or the floor with the arms rotated out so that your fingers point toward you. Gently rock your weight back and forth a few times to stretch the wrists.

Step 2
Sit and hold a dumbbell in each hand with the palms facing up for a wrist flexion exercise. If you are using cables, sit facing the cables. Rest your elbows and forearms on your thighs so that just your wrists extend past your knees. You can also rest your forearms on a bench as shown here. Bend your wrist down and let the dumbbells or cable bar roll down to the tips of your fingers. Then roll the bar or dumbbell back up and flex your wrist up. Just move the wrist, and do not lift your forearms off your thighs.

Step 3
Sit the same way as above except this time with your palms facing the floor for a wrist extension exercise. Repeat the same motion as above, remembering to keep your forearm in contact with your thighs. This works the back of the wrists.

Step 4
Use dumbbells instead of a cable bar for this wrist sideways extension and flexion exercise. Sit the same way as above, except now have your palms face each other. Repeat the same bending motion, dropping the hands down and then bending the wrist up. As before, do not let the forearms come up off the thighs. This exercise strengthens the sides of the wrist.

How to Get Rid of Chest Fat Without a Bench Press

Overview
If you have chest fat that you want to get rid of, you're most likely carrying excess weight on your body. Bench-press exercises are not the solution; to lose that fat, it takes more than targeted strength exercises. Get rid of your chest fat by getting active, losing weight and toning up.

Step 1
Lose extra pounds to eliminate fat. Determine how much weight you need to lose to get within your ideal weight range. Set up a solid nutrition and exercise plan that you can stick with. While you cannot target where you want to lose the fat, reducing your overall caloric intake and maintaining an active lifestyle will help you lose fat all over, including in your chest.

Step 2
Increase your aerobic exercise--the best and fastest way to lose weight. Choose an exercise that is appropriate for your current physical fitness. If you are a beginner, start with walking. The USDA recommends 60 to 90 minutes of aerobic exercise a day to lose weight, and maintain your weight loss. More advanced exercises include running, swimming, cycling or any other sport that gets your heart rate up for a sustained period of time. Burning additional calories is the most effective way to lose fat from you whole body, including your chest.

Step 3
Work on toning and strengthening exercises. If you want to avoid a bench press and other weights or machines, use your body weight for resistance. Try push-ups. To get the most benefits from push-ups, keep your body straight from your ankles to your head. Slowly lower your entire body so your hips and chest barely skim the ground at the same time. Advanced decline push-ups, where your feet are elevated on a chair or bench above your chest, target your upper pectoral muscles, which can help lift your chest area.

Step 4
Keep a good variety in your exercise routine to lose chest fat. Continue to increase your intensity, frequency and duration of exercise. This will keep your metabolism high so you burn the most calories. Variety also helps to reduce boredom, which can hinder your routine, causing you to miss workouts or not exercise as hard.

Do Weight Belts Prevent Injury?

Overview
Walk into any weight room and you will no doubt see a few weightlifters and body builders who are wearing weight belts. These belts are made of leather or a durable type of nylon. They buckle at the waist and are designed to prevent back injuries. But their effectiveness is open to controversy.

Mayo Clinic Study
An article in the June 2004 issue of Shape Magazine cites a weight belt study that was performed at the Mayo Clinic. Sports medicine counselor Steven Finnie surveyed 352 members of a local fitness center involved in a strength training program. Finnie found 90 percent of the subjects wore a weight belt because they believed it would protect them from injury and 25 percent believed wearing a weight belt would improve their weightlifting form. But the majority of the subjects were using weight belts for exercises such as biceps curls or for exercises using extremely light weight.

Albany Medical Center Study
The American Council on Exercise cites a weight belt study that was performed at the Albany Medical Center in Albany, New York. The researchers compared 50 weightlifters. Half the subjects wore weight belts, the other half did not. Although all of the men followed the same program, the men who did not use the weight belts had better abdominal and back strength than the belt-wearers. While people might be able to lift 20 percent more weight while using a weight belt, using one does not translate into a 20 percent increase in protection for the back muscles.

Weight Belts and Intra-Abdominal Pressure
Many weight-belt wearers believe the belt increases intra-abdominal pressure. When you lift heavy objects, your deeper core muscles compress to support your torso. Wearing a weight belt is supposed to increase this intra-abdominal pressure. But if this was true, there would be a decrease in activity of the erector muscles in the back because these muscles work as antagonists to the deep-core muscles. If the core muscles are active because of intra-abdominal pressure, the back muscles should be relaxed. But many studies have indicated that this is not true.

Testing of Erector Muscle Activity
In 1999, the Journal of Strength and Conditioning Research cited a study performed by Bauer, Fry and Carter. The researchers were interested in the EMG activity of the erector muscles during high-bar squats. Ten subjects performed two sets of squats with three repetitions. They used a weight belt for the first set. The second set was performed without a belt. The weight load was set at 60 percent of the lifter's one repetition maximum strength. The findings indicated erector activity was greater when using the weight belts. If the erector activity was increased, this indicates the deep core muscles were not working, which means the back was not really being supported by the weight belt.

Your Core Muscles: The Natural Weight Belt
Most researchers agree that wearing a weight belt can decrease activity of the deeper core muscles, which include the transverse abdominal muscle and the pelvic floor. When relying on the belt, these muscles become lazy. Research performed by Paul Hodges at the University of Queensland indicates people who do not suffer from back problems will activate their core muscles a fraction of a second before lifting a heavy object. In contrast, people with back muscles will activate their core muscles a few seconds after lifting a heavy object, if at all. You can train your core muscles to be active by using a proper breathing pattern. Inhale before you lift. As you exhale, take advantage of the natural function of your deep core muscles, which is to press against the diaphragm to expel the air. Manually contracting your abdominal muscles will create the intra-abdominal pressure needed to support your spine.

What are the Requirements to Become a Personal Trainer?

Overview
While most people are aware of the benefits of staying in shape, many are often pressed for time, and hiring a personal trainer has become popular. Some trainers work at fitness centers, and others work at their clients' homes. Personal trainers have the potential to earn a lucrative income. According to the U.S. Department of Labor, employment of fitness workers is expected to experience a 27 percent growth by the year 2016. While this is good news for anyone seeking employment as a personal trainer, the industry is quite competitive.

An Interest in All Aspects of Fitness
Obviously, a personal trainer must "walk the walk." However, merely being interested in staying in shape will not qualify you as a trainer. Fitness research techniques are becoming more sophisticated, and new theories are presented every year. Successful trainers need to stay on top of this research. Keep in mind that your services will be more marketable if you diversify your fitness interests. Many personal trainers are "one-trick ponies," with highly specialized skills. To appeal to a wider population, learn about strength training, flexibility, sport conditioning and aerobic training.

Knowledge of Anatomy, Physiology and Kinesiology
You need to take a personal training certification exam, which requires a sufficient amount of knowledge in anatomy, physiology, kinesiology and fitness program design. While some programs include this information in a pre-certification workshop, it is often presented in a two-day workshop. This can be a lot of information to digest within two days. As such, it behooves you to become familiar with the subject matter prior to taking the certification workshop.

CPR Certification
Many certification programs require proof of CPR certification before you can take the exam.
Working Knowledge of Special Populations

"Special populations" is a fitness industry catch-phrase that refers to a wide range of individuals with special needs. These include prenatal clients, seniors and people with heart disease, asthma, blood pressure issues or muscular skeletal injuries. Although you do not need to be an expert in these conditions, you should have a basic understanding of the implications of exercise for them.

Personality and Empathy
While professionalism and education are crucial to personal trainers, personality is equally important. A common saying in fitness settings is: "Your clients won't care about how much you know until they know how much you care."

Certification and Continuing Education
Most fitness centers, as well as most clients looking for a home trainer, want to see some form of certification. Most certification programs require renewal every two years. During that time frame, you need to take continuing education workshops. Programs cost anywhere between $200 and $600. While there are countless certifying organizations, some carry more weight than others. Check the resource below for a list of programs that are accepted by the National Commission for Certifying Agencies.

Good Health and Reliability
While this should be obvious, it is surprising and disturbing to see how many trainers do not practice what they preach. Fitness centers as well as private clients take issue with personal trainers who are constantly suffering from colds and other illnesses.

How to Eliminate Pregnancy Stretch Marks

Overview
Stretch marks form on the skin after it has been stretched past its normal limits. These stretch marks are medically known as "striae" and they look like reddish colored lines that generally appear on the breasts, thighs, butt and stomach. Some examples of situations that can spark up stretch marks include puberty, heavy weightlifting and pregnancy. When they appear from pregnancy, the abdomen is the most victimized area. The process for eliminating them includes some lifestyle adjustments that involve some natural and conventional treatments.

The Steps
Step 1
Improve the health of your skin through your diet. When dealing with stretch marks, it is important to take as good of care of your skin as possible. One way to do this is by eating foods that are beneficial to skin health. Some of these foods include sweet potatoes, sunflower seeds, kiwis, turkey and snapper.

Step 2
Increase your water intake. Water helps to flush toxins from the system, and it also keeps the cells of the body well-hydrated. This includes the skin. According to the Institute of Medicine, women should consume 2.7 liters of total water daily.

Step 3
Brush your body. Get an exfoliating brush and use it on your body when you are taking a shower. This can help lift dead skin cells and promote circulation to the skin, improving its health and appearance. Start at the location of the stretch marks that are farthest away from your heart and work toward it. Go in circular motions and use a soft-bristled brush.

Step 4
Preserve your skin with some cream. Applying a moisturizing cream to the affected areas can help promote skin health and elasticity. Some examples of these would be lanolin, aloe vera, vitamin E oil, wheat germ oil and cocoa butter.

Step 5
Do some exercises. Exercising can tone the muscles and keep the skin taut and elastic. The exercises that are done should target the legs, chest, stomach and arms. Some examples of these would be bench presses, lunges, squats, crunches, dips, bicep curls and leg lifts.

Step 6
Get some laser treatment. If all else fails, laser treatment can be done to wipe out the stretch marks. In this procedure, high-powered beams of light are used to remove tissue that has been damaged in the middle layer of skin where the stretch marks take place. The fibers and blood vessels that have been damaged by the stretch marks are then repaired.

What is the Pyramid Bodybuilding Workout Routine?

Any time you work out regularly, you will feel better, look better and get stronger--no matter what routine you are doing. However, if you stick with the same routine for more than a few weeks, you may get bored with the routine. In order to avoid this monotony, and a plateau in your progress, try the pyramid workout routine.

Bench Press Pyramid
In the pyramid workout plan, you complete three sets of the same exercise. Start out with a high number of reps at a low weight, followed by a moderate number of reps at an intermediate weight and a low number of reps at a high weight. For the bench press, begin with 16 lifts at 115 lb. Follow with 12 lifts at 155 lb., and conclude with 8 lifts at 185 lb. Take a one-minute break between sets.

Sit-Ups
Sit-ups are an excellent exercise for building strong abs. For the best results, do sit-ups on an exercise ball so your back extends beyond the parallel point. Do three sets of sit-ups to get the maximum pyramid value. Do 50 in the first set, 40 in the second and 30 in the third.

Leg Press
On a Nautilus weight machine, do three sets of leg presses. Leg presses will help your build explosive power in your legs. Do 15 reps at 220 lb., followed by 12 reps at 250 lb. Finally, do 8 reps at 280 lb. Take a one-minute break between each set.

What Is the Isometric Contraction?

Overview
During exercise and everyday activity, muscles perform a variety of movements. Under stress, a muscle can shorten, lengthen or stay the same. A contraction implies that the muscle shortens in response to force. There are four main types of contractions that muscles can endure, and one of them is an isometric contraction.

Definition
Muscle contractions are defined according to how they lengthen or respond to force. The four types of muscular contractions are concentric, eccentric, isotonic and isometric. Isometric exercises or training is commonly used in strength training and relates to exercises where there is no range of motion and no visible movement of the joint or muscle. Because the muscle does not move under force, its length does not change.

Benefits
The main benefits of isometric exercises are increased flexibility and strength. The concept of isometric exercises is fairly simple. You can easily target a specific muscle or group of muscles and base your progress on the amount of time you hold a particular pose. For example, if you are holding a weight overhead, start with 15 seconds and increase the time or amount of weight as you progress.

Use
Isometric exercises are commonly used in strength training, yoga and martial arts. In yoga or martial arts, isometric contractions can be a safe and effective way to hold a pose and work on balance and flexibility. With strength training, isometrics can cause more muscles to react through stabilization. For example, if you are holding a weight overhead, the abdominal and back muscles will be engaged to help stabilize the weight.

Exercises
An example of an isometric contraction is holding a heavy object over your head without moving. In this instance, the muscles in your upper body are challenged to hold the object up, but because you are not moving it, the muscles are not moving either. Isometric exercises can be done using your own body weight or free weights. Other examples include a handstand with no movement once you are up, staying in the "up" part of a push-up and pushing against something that does not move, like a wall.

Considerations
When building an exercise routine for strength training and flexibility, it's best to incorporate a variety of movements. Isometrics should be combined with dynamic or moving exercises to fully activate the joints and muscles. As with any exercise, warm up properly, start slowly and never lift more weight than you can safely handle.

How to Do a Perfect Pushup

Overview
Performing pushups will increase strength in several upper body muscles. The pectoralis major, which is the more prominent of the chest muscles, is the primary muscle group worked during this exercise. The perfect pushup will also build muscularity in the triceps, the front deltoid and, to a lesser extent, the anconeus (located near the elbow joint).

Step 1
Choose a safe spot to exercise. The floor or ground area should be firm and even.

Step 2
Position your body face down, legs straight and feet together. Place the palms of your hands on the floor, shoulder-width apart and in line with your chest region.

Step 3
Breathe out as your extend your arms up so that your body (except for your hands and feet) is lifted off the floor. Maintain a straight line with your body to obtain a perfect pushup; do not allow your hips to sag or your lower back to unnaturally arch.

Step 4
Breathe in as you lower your body back down, getting as close to the floor as possible while still maintaining a straight line with your body.

How to Make a Chinning Bar

Overview
With all of today's modern muscle-building machines, we've forgotten about the simple exercise equipment. A chinning bar, or what's commonly referred to as a chin-up bar, is a simple piece of pipe hung high across doorways and from ceilings that allows the user to pull themselves up using muscles from the arms, shoulders, back and stomach. Chinning bars are fairly simple to make, and unlike the multi-gadget exercise equipment seen out there today, chinning bars are relatively inexpensive.

How to Make a Doorway Chinning Bar
Step 1
Start by taking your 24-inch piece of steel and screwing it in to a t-joint on both ends. Screw your 2-inch extensions to the opposite side of the t-joints. Screw the 45-degree elbows on to the 2-inch extension so that they are pointing in a downward direction, then take two of the 6-inch pieces of steel and screw these in to the other end of the 45-degree elbows. You now have the bar.

Step 2
Take the two 3-inch pipes and screw them in to the t-joints so they are running perpendicular to the bar. Attach an another t-joint to the end of the 3-inch pipes. Out of the other side of the t-joint, screw in the 5-inch pieces of pipe. The pipe should now extend away from the bar far enough to cover the thickness of the door frame. Where the t-joint is, screw in the two remaining 6-inch pieces of pipe and cover them with the pipe insulation. These will sit on the chinning bar wall to hold it in place. The pipe insulation is there so the bar doesn't damage the wall.

Step 3
Put 90-degree elbows on the free ends of both 5-inch pipe so that they are facing up. Screw your two 4-inch pipes in to the elbows and then add two more 90-degree elbows to the opposite end of the 4-inch pipes. The elbows should be pointing back towards the chinning bar when you are finished. Cover the ends of the elbow with duct tape. These will rest above the sill on the opposite side of the door frame.

Step 4
Tape your handles with cloth tape. Use padding if you like. The chinning bar should now mount through the door frame, the 6-inch pipe with insulation holding the bar in place while the elbows on the other side hook up over the door frame.

Exercises to Flatten a Stomach

Your stomach is one of the areas where fat is stored. Because of this, the stomach is one of the first areas of the body that can become flabby. It is also the last place to start showing toning results as you begin a workout regime. Several exercises can help make your stomach flat and muscular.

Chair Leg Lifts
Do this exercise at work or in any kind of chair. Sit in the chair, with your back flat against the back of the chair and your feet planted firmly on the floor. Place your hands on the seat of your chair (if you are at work, you can place your hands on the desk in front of you). Inhale deeply. With your hands planted, slowly exhale and bring your knees up to your chest and hold them there for five seconds. Inhale again as you lower your legs back down to the floor. Repeat as often as you can and increase the number over time.

Standing Crossover
For this exercise, start in a standing position and keep your feet straight down, a few inches apart. While standing, bring your arms up so they are perpendicular to your body at shoulder height. Bend your elbows 90 degrees so your hands are pointing at the ceiling. Lift the right leg, and bring the left elbow down to the right knee. Do this in sets of 10, and repeat this several times on both sides.

Ball Roll
Don't worry about not having a ball when you do this exercise, as you are the "ball." Begin by sitting on the floor, hugging your knees to your chest. Roll your body backwards so you are resting on your tailbone. Make sure your feet are in the air. Bring your stomach into your spine as you roll back on your lower back. Using your ab muscles, roll yourself up to the starting position.

Pelvic Thrusts
This exercise begins with you lying on the floor. Make sure your knees are bent, with your feet on the floor and your arms at your sides. While in this position, take in a deep breath. While exhaling, tilt your pelvis upward and keep your lower back on the floor. Hold this position for about five seconds. Inhale as you lower your pelvis back to the floor. Do this exercise in sets of 10 to 15, and take about a minute and a half break in between sets. Do this four to five times.

Ab Workout Exercises With Barbells

One of the hardest areas to tone and sculpt is your abdominal muscles. Since fat gets primarily stored in the stomach, this area is one of the first to get flabby and soft. Oftentimes a workout regime will only include exercises like crunches or sit-ups to tone this area. There are, however, other options to this limited view of an abdominal workout. If you have a barbell lying around, there are several exercises to work and tone your abs using this piece of equipment.

Barbell Abdominal Rollouts
For this exercise, you will want a relatively light barbell. Begin by placing the barbell on the floor. Lean forward and place your hands on the barbell. Your body should be in a V position. Slowly push the barbell out and lower your body to the ground so your torso is parallel with it. Keeping your arms straight, make sure that you push the barbell out as far as you can. Then slowly roll the barbell back to the starting V position, with your rear end as high as you can get it. Do 10 to 15 of these, slowly increasing the number with added strength.

Compound Barbell Good Morning
Start this exercise standing straight with your feet about shoulder length apart. Put a light barbell on your shoulders and hold it in a comfortable position. First, twist your torso to the right while keeping your legs, hips and feet pointed forward. Slowly twist back to the center position. Then lower your chest forward until the top half of your body is parallel to the floor. Again, slowly move back to the starting position. Finish this exercise by twisting to the left and then back to the starting position. Complete this exercise three or four times to start and add reps as you build your muscles up.

Barbell Side Bends
Start this exercise in the standing position. With your feet about shoulder length apart, place the barbell back on your shoulders and hold it in a comfortable position. Inhale deeply and bend down to the right in a slow and controlled manner. Make sure to go as far as you can. Then bend to the left as far as you can. Finally, come back to the starting position and exhale. One thing to remember is to bend at the waist and not at the hips or knees. This exercise can also be done in a sitting position.

How to Start a Bodybuilding Workout Log

Overview
It is important to start a bodybuilding workout log when you begin training so you can keep track of your progress. This motivates you when you see how much you have accomplished, and lets you know where you need to improve. A bodybuilding workout log also reminds you what you need to do during any given workout. It is easy to forget.

Step 1
Buy a sturdy, bound notebook to be your bodybuilding workout log. It will probably be thrown in your gym bag, get squashed and get wet. If you buy a cheap notebook, it will fall apart. A notebook with a calendar is nice, but the bodybuilding workout log will work well as long as it has large sheets of blank paper in it. You can also print out pages at Bodybuilding.com. Attach a dependable pen to it so you always have something to write with.

Step 2
Record one week's worth of workouts on each page. This way you can track your weekly workout cycle. Divide each page into seven sections for the days of the week. Make sure that you have plenty of room to take notes for each day. You will be recording quite a bit of information.

Step 3
Assign specific workouts to the days of the week. It is best to group complementary body parts. Chest and triceps should go together, as should back and biceps. Shoulders and legs also group well together. It helps to do the same muscle groups on the same day of the week. For example, Monday can be your chest/triceps day. Be sure to also schedule rest days between heavy bodybuilding workouts.

Step 4
List specific exercises performed on each day. This is important since you probably wont remember what you did from week to week. If you are trying to improve your max on a specific exercise, you need to know when you did it last. If you are trying to confuse your muscles, you wont want to repeat the same exercises too often.

Step 5
Record the exact weight you lifted, the number of repetitions and the number of sets for each exercise. This is also important so you know if you are getting stronger. It is also valuable information for muscle confusion. Sometimes you want to lift heavy with low reps while other times you want to lift light with high reps. Keeping track of this data lets you know what your muscles are used to.

Step 6
Keep track of your weight and measurements. If you are trying to add bulk, you need to chart your growth. Have a friend help you measure your muscles in several key areas. Remember to record the results every week. This will let you know if you plateau and need to try something new.

How to Do Strengthening Exercises at Home

Overview
Working out at home is an inexpensive and convenient way to exercise. When exercising at home you may not have access to fancy equipment like you do at a gym, but that doesn't mean you can't get in a great strength-training workout. Using your own body weight and items such as a stair or chair, you can perform exercises that will strengthen and tone your whole body.
Upper Body and Abdominals

Step 1
Perform pushups for your upper body. Lie face down on the floor with your hands shoulder distance apart. Press up until your arms are almost fully extended and lower back down just until your chin almost touches the floor and repeat. You can perform standard pushups on your toes or modified pushups on your knees.

Step 2
Do dips on the edge of a chair for your triceps. Sit at the edge of a sturdy chair and grasp the edge of the seat in each had. Slide your bottom off the chair, but keep it close to the edge. Slowly lower the body down until the seat of the chair is about at shoulder-blade level. Push back up using your arms and repeat.

Step 3
Use canned goods from your pantry for bicep curls. Hold cans of the same weight in each hand with your arms at your sides and palms facing forward. Curl the forearm up to your shoulder, keeping your elbow and upper arm close to your side. Lower and repeat.

Step 4
Lie on your back on the floor and place your hands lightly behind your head. Bend your knees and place your feet flat on the floor. Curl the upper body up toward the ceiling and the bent knees engaging the upper abdominals, performing a crunch for the upper abdominals. Lower and repeat.

Step 5
Perform reverse curls in the same position as the crunches. Lift your knees into the air at a 90-degree angle. Pull the knees in toward the chest as you slightly lift the buttocks off the floor and engage the lower abdominals. Hold for three seconds, lower and repeat.

Step 6
Exercise your oblique muscles assuming the same position for the reverse curls. Twist your torso bringing your right shoulder to meet your left knee as you extend the right leg along the floor. Twist to the other side bringing your right knee in and extending your left leg. Alternate back and forth, working the waistline.
Lower Body

Step 1
Lie on your stomach on the floor to work the lower back. Extend your arms and legs, reaching them toward the front and back of the room. Slowly raise the right arm into the air as you raise the left leg off the floor. Hold for four seconds, switch sides and repeat. Keep the head looking down toward the floor and slightly out in front.

Step 2
Perform squats to work the legs and bottom. Stand with your feet hips-width apart and knees slightly bent. Sit back as if you were sitting back in a chair until your thighs are almost parallel to the floor. Use your legs to push back up to a standing position and repeat.

Step 3
Stand with your right foot in front of your left to perform a lunge. Slowly lower the body, bending the front knee and dropping the back knee to the floor. Lower until your front thigh is parallel to the floor. Use your legs to push yourself up to the starting position. Repeat and then switch legs and perform the exercise again.

Step 4
Use a stair inside or outside the house for calf raises. Stand facing the stair with your toes on the stair and your heels hanging off the back. Lower your heels down and then push yourself up, rising up on your toes. Lower and repeat.

Step 5
Add some yoga moves such as Warrior II into your routine for toning your lower body. Stand with your feet about 4 feet apart. Raise your arms out to each side at shoulder level. Shift your body to the right, turning your right foot to the right and shifting your left foot so that it is facing front. Shift your body weight to the right as you bend your right knee until it is parallel to the floor and left leg is straightened. Keep the chest lifted, shoulders back and head turned facing the right. Hold for 30 seconds and repeat on the other side.

How Often Should One Work Out to Lose Weight?

Fitness Level
Depending on your health and fitness level, you might want to begin by working out 3 to 5 days a week for at least 20 minutes a day. As your body is building up, you can start increasing the intensity and times you exercise. Many health officials conclude that people should exercise more often than was once believed. Experienced exercisers should engage in about 60 minutes of moderate to vigorous activity on most days of the week while following proper dietary guidelines to help manage body weight, according to the U.S. Department of Health and Human Services.

Aerobic
Working out to lose weight also depends on the type of exercises you do as well as the time. Cardiovascular exercising deals with aerobic workouts that keep the heart and lungs pumping to increase the amount of oxygen your body is consuming and burn off fat. This is the best way to reduce weight. Resistance training programs are meant to increase muscle mass. You may eventually combine cardio and weight training to keep your weight down and tone muscles.

Intensity
It is a good idea to concentrate on aerobic activity when you begin your workout program for 30 to 60 minutes a day at least 3 times a week. As you find your routine becomes easier, increase the time and number of days you work out. Then you can maximize your fitness output with more intense exercising.

Eating
You should also eat before you work out to lose weight. When you eat just a small amount of food before exercising, the body knows it is being given fuel to work with and it will burn off body fat as you work out.

How to Use Exercise Machines to Prevent Osteoporosis

Overview
Osteoporosis is defined as an abnormal loss of bone tissue, which eventually leads to bone fragility. Women of postmenopausal age are susceptible to osteoporosis. Fortunately, research performed by the American Society for Bone and Mineral Research suggest that weight-bearing activity can prevent osteoporosis. Strength-training workouts should be performed three times a week, and aerobic exercise should be performed three to six times a week.
How to Use Exercise Machines to Prevent Osteoporosis

Step 1
Learn the difference between open chain and closed chain exercise. In an open chain exercise, your hands and feet are free to move. In most cases, open chain exercises involve muscle isolation. Examples include the leg extension and the biceps curl. Although some open chain exercises have value, they produce shearing forces on the joints and are not effective for preventing osteoporosis. In closed chain exercise, the hands or feet are in a fixed position. This type of exercise produces compression forces, which is more effective for preventing osteoporosis.

Step 2
Begin with a weight bearing aerobic workout. The treadmill, elliptical machine and the stair-stepping machines are the best options. However, since your feet never leave the foot pedals on an elliptical machine, it is the best aerobic, weight bearing activity for preventing osteoporosis. Stay on the machine for 20 to 60 minutes.

Step 3
Use the leg press machine. To prevent osteoporosis, it's best to perform multijoint exercises of the large muscle groups. Depending on the manufacturer of the machine, the leg press will either be performed from a seated or a supine position. Your feet should be parallel and your upper body should be relaxed. Use smooth movements for both phases of the exercise. Perform three sets of 12 repetitions.

Step 4
Use the squat machine. Like the leg press, the squat machine works the quads, hamstrings and gluteal muscles. However, it is performed from a standing position. In most cases, the weight will rest on your shoulders. As you bend your knees, imagine that you are sitting back on a large chair. Straighten your legs with control. Perform three sets of 12 repetitions.

Step 5
Perform pull-ups. This is one of the few closed chain upper body exercises. Kneel on the pad and grasp the hand grips. Inhale to prepare. As you exhale, bend your elbows and pull yourself upward until your chin is in line with the top of the machine. Inhale to straighten your arms and return. Perform three sets of 12 repetitions.

Bodybuilding Workouts for Women

Bodybuilding workouts can be an effective way to improve your strength, as well as your balance, coordination, movement and overall health. Because women's bodies respond differently to bodybuilding than men's, it's best to develop a routine tailored to your body and your goals. There are a number of good strength training exercises for women. It is important that these exercises are done safely. Always warm up thoroughly before beginning, use proper form, and stay in control of the weights and your body at all times.

Upper Body
Upper body workouts focus on the biceps, triceps, chest, shoulders and back muscles. Exercises that target more than one area include push-ups and pull-ups, which work the arms, back and chest. Many women want strong upper body muscles for sports, competition and everyday life, and there are a number of basic exercises that target specific areas:

Biceps: Curls, which can be done with a barbell, dumbbells or a cable curls machine.
Triceps: Dips done on a bench, rope pull-downs and one- or two-arm tricep overhead extensions.
Chest: Bench press, dumbbell flies and cable crossovers on a pulley machine.
Shoulders: Curl and press with dumbbells or a barbell, front and side dumbbell raise.
Back: Barbell shrugs, bent-over rows, deadlifts, lat pull-downs and cable rows.

Abdominals
Abdominal exercises target the muscles in and around your stomach, hips and lower back. Aside from the basic sit-up, there are a number of exercises that target, tone and strengthen a woman's middle body. Some of the more effective exercises include:

Planks: These are a good way to strengthen all abdominal muscles, as well as upper body.
Abdominal: Leg pull-ins (leg tucks).
Crunches
Hanging leg raises
Side bends

Lower Body
Lower body muscles include the gluteus maximus, quadriceps, hamstrings, calves, as well as many smaller, supporting muscles. Many women want toned, shapely legs that are lean and strong. Bodybuilding exercises for this area usually work more than one muscle group at a time. Some of the basic lower body exercises include squats, lunges, calf raises, leg press, leg extensions and seated leg curls.

Exercises for Shoulder Tendonitis

Tendonitis, a serious condition that affects the mobility of an individual, is characterized by swelling or inflammation of a tendon. In shoulder tendonitis, the tendons around the rotator cuff that makes up the shoulder are swollen, causing pain and loss of mobility. When this happens, simple shoulder strengthening exercises are one of the best treatments.

Pendulum Swings
This exercise will help the full range of motion in a hurt shoulder. To begin, stand next to a desk or table. Place the hand of the arm that does not hurt on the table for support. Bend the knee of the unaffected side and extend the other leg out to the side. Let the arm of the injured shoulder hang over the uninjured side's foot. Shift your body weight so your injured arm begins to swing as far as you can and still be unaffected by pain. Do 25 swings in a counterclockwise direction. Let the arm come to a natural stop, then do 25 swings in the other direction. Do this exercise three times a day.

Seated Shoulder Press
The seated shoulder press will help build muscle mass in the shoulders. For this exercise, the best thing to have is a machine press, as free weights and barbells may exacerbate an injury.

To start, sit on a bench and grab the press with both hands. If using free weights or a light barbell, make sure the barbell is comfortably placed on the shoulders with hands about shoulder length apart. While sitting, slowly raise the bar using the shoulder muscles. Then slowly lower the bar to the starting position.

Lateral Raises
You will need a pair of dumbbells for lateral raises. This exercise is performed from a standing position. To start, hold a dumbbell in each hand. Make sure they are light enough that they will not cause further injury to your shoulder. Inhale and bring the dumbbells in front of you so your palms are facing each other. As you exhale, slowly bring your arms out so they are straight out of your body, slightly higher than your shoulders. Hold for a beat, then slowly bring your arms back down to the starting position.

Arnold Press
This exercise will help you regain motion in your shoulder. With dumbbells in each hand, stand straight and raise them to your shoulders. When they are in this position, slowly lift them up and rotate your palms so they are facing forward. This will turn the dumbbells 180 degrees. Slowly rotate your palms and lower the dumbbells back to the starting position.

About Relacore

Overview
Relacore is a weight loss supplement that is available to the public. The maker of this dietary supplement advertises that it will help people lose weight, particularly around the belly area. The maker of Relacore also suggests that belly fat is associated with cortisol---a stress hormone that targets the abdominal area.

Product Varieties
Relacore has three main product varieties. All contain the same blend of nutrients and supplements called Relacortin. The core Relacore product supposedly works by reducing stress and anxiety while providing weight loss and energy. Relacore Extra is advertised as being a stronger formula of the original, providing higher levels of concentration and energy. Relacore PM is advertised as a fat burning formula that the company suggests allows the body to unwind before bedtime while reducing stress and cortisol levels.

Natural Ingredients
Relacore is made up of a variety of vitamins and natural ingredients. Some of the main ingredients include thiamin, calcium, vitamin C, riboflavin, vitamins B6 and B12, and biotin. Relacore also includes an herbal concoction called Relacortin, which includes perilla frutescens, phosphatidylserine, passion flower, magnolia bark, scutellaria root, niacinamide, DHEA, panax ginseng root, poria fungus and jujube fruit.

Weight Loss
The maker of Relacore stresses that its product does not cause specific weight loss results by just using the product alone. It suggests the user follow a low-calorie diet, take Relacore as directed and get daily, regular exercise. The maker of Relacore also states that the product's main focus is to target cortisol. The maker of Relacore strongly recommends that anyone who takes the product must be in good health and seek medical advice before using the product.

Other Benefits
The maker of Relacore claims the product works at reducing anxiety, stress, depression and fatigue. It also states that the product may increase mental alertness and provide stamina. The company claims to have conducted extensive laboratory and clinical tests on its product to prove its effects. While the Relacore PM product does not claim to be a sleeping pill, it is used to help the body relax---an opposite effect claimed by the other Relacore products of causing energy and alertness.

Pricing and Guarantee
The price of Relacore varies in different markets and locations but generally starts around $39.99 for a 24-day supply. Relacore Extra costs $29.99 for an 18-day supply and Relacore PM averages around $29.99 for a 30-day supply. The Relacore website also offers a preferred customer plan for ongoing customers in which they receive ongoing shipments that are billed to their credit card monthly. The makers of Relacore say they offer product savings of over $12 per 30-day supply by signing up for the preferred customer plan. Relacore is advertised as comeing with a money back guarantee for each bottle sold: If the customer is dissatisfied with his purchase, he can return an empty bottle within 30 days and be credited the original price.

Workout Plans for Gaining Muscle Mass

Since muscle weighs more than fat, you can expect to gain some weight when you begin workout plans for gaining muscle mass. At the same time, trainers at Bodybuilding.com say that in order to gain muscle, you must increase your caloric intake. The key is to maintain a muscle building program coupled with aerobic training to keep the fat gain to a minimum while you bulk up.

Lifting
To gain muscle, you must push yourself past your comfort level. The best exercises for building muscles are compound weight workouts that target specific muscle groups. Some common examples of compound exercises that require little or no equipment include using an ab roller, doing floor air bike reps and stand-up arm circles. Bench presses and free weights are the most important tools needed for a muscle mass exercise regimen.

Eating
Carbohydrates are the fuel that can help to build muscles. Trainers at Bodybuilding.com say that carbs are the fuel that muscles need to expand. At the same time, carbohydrates eaten at the wrong time and in excess will serve to add on more pounds. Trainers recommend fueling up on carbohydrate-rich meals before and immediately after weight-lifting workouts. Fat consumption is another important area often overlooked by bodybuilders looking to gain mass. The fatty acids found in fish have proven to be effective nutrients for bodybuilders trying to gain mass, as well as improving other body functions like insulin production and increased energy levels. While protein is an important ingredient in muscle building, too much protein can have a negative effect. Limit daily protein intake to one gram per pound of body weight.

Exercising
While cardiovascular exercise is important to maintaining heart and lung health and keeping off excess fat, aerobic workouts should be kept to a minimum while working to gain muscle mass. You should limit cardio workouts to two times a week during intense workout times so that the energy can be diverted to building muscles. Mayo Clinic doctors recommend a reassessment every 3 to 6 months to see if your plan is working. If you're gaining muscle mass and keeping your body fat in check, you may stay on the same plan. If exercises become too easy or you are not bulking up, it may be time to add weights, reduce cardio time or diversify some of your routines.

Resting
Rest is just as important as lifting in a muscle mass-generating workout. Without proper rest between lifting sessions, the muscles will rebel and refuse to grow. Lifting tears muscles, which then need time to repair themselves. Doctors at the Mayo Clinic say that too often newcomers to a fitness routine push themselves so hard that they injure their muscles and end up quitting before they see any results.

How to Get Rid of Loose Skin After Dieting

Overview
Losing a significant amount of weight is an excellent goal. But this excessive weight loss is often accompanied by loose skin that is left in place after large amounts of fat have vanished. Although loose skin is better to have than elevated disease risks brought on by being overweight, it is still not the easiest thing to deal with. The way to get rid of this skin is by following some steps that involve exercise, lifestyle adjustments and some more dietary adjustments.

Step 1
Make sure to drink enough water. Water is critical for life, and one of the things it does is keep every cell in the body hydrated, including the cells of the skin. Make sure to drink at least eight 8-oz. cups of water a day.

Step 2
Exfoliate your skin. Exfoliating your skin will help to remove old skin cells and promote circulation and new skin cell growth. Use a soft-bristled body brush and do this while you are in the shower. Go in circular motions; start from the area furthest away from your heart and work towards it.

Step 3
Avoid foods that are bad for your skin and replace them with good foods. Eliminate refined carbs, saturated fats, processed foods and deep fried foods. Instead, eat foods that are high in healthy fats, antioxidants and fiber such as fruits, vegetables, whole grains, seeds, nuts and cold water fish.

Step 4
Replace the space. Building muscle is a way to make the skin more taut where fat once appeared. Do exercises that target all of your major muscle groups. Some examples of exercises are bench presses, shoulder presses, deadlifts, tricep extensions, bicep curls and lunges.

Step 5
Keep your skin in good shape. Use moisturizers, oils and creams that have key nutrients in them for skin health. This can improve the elasticity of your skin and improve its overall appearance. Use a cream that has cocoa butter, aloe vera, soy protein or yeast extract in it.

Step 6
Get an operation. If you have an excess amount of skin on your stomach, you can take the quick way out and get a tummy tuck, also known medically as an abdominoplasty. But before you get this procedure done, consider the recovery time and risks involved (see Resources).

About Home Abdominal Exercise Machines

Overview

According to the Centers for Disease Control and Prevention, at least a third of the adults in America are obese. In addition to the high obesity rate, society's appeal for a "washboard" or "six-pack" stomach has made abdominal exercise machines the most popular piece of at-home exercise equipment in the country.

Basic Anatomy
The rectus abdominus is the "six pack" muscle of the abdomen whose chief function is the moving of the trunk. This is the muscle that most people focus on, but there are additional abdominal muscles that should be equally focused on. The transversus abdominus is a deeper muscle located below the rectus abdominus and acts like a support belt. There are two pairs of oblique muscles that are located on both sides of the rectus abdominus. The first pair is known as the external obliques. These muscles assist in the twisting or lateral bending of the torso. The second pair of oblique muscles is the internal obliques. These muscles are deeper than the external obliques, but also assist in torso rotation and lateral bending.

Variations
There are many variations of home abdominal exercise machines from high end machines to the less expensive infomercial machines. The higher end machines like the Yukon Ab Machine or the Body Solid Ab Machine typically range from $300 to $500 (as of 2009). These "gym like machines" consist of a padded bench or chair, handles or a bar to assist in the crunching motion, and plates or pulley systems for resistance.The infomercial abdominal machines, like the Ab Lounge or the Ab Rocker, typically cost $80 to $120. These machines usually consist of one piece of equipment that assists in the crunching motion and only uses the individual's body weight for resistance. For example, the Ab Lounge is like a folding chair and the Ab Rocker is a curved bar with a head pad for laying on the floor.

Misconceptions
Most advertisements show fit and ripped people performing on these home abdominal machines. They advertise that people who buy this machine will look like these people. Truth is, doing this abdominal machine will not make you look like the people in the advertisements. In addition to this abdominal machine, a vigorous cardio program must be implemented and a strict diet must be followed. The best way to start seeing a flatter, trim stomach is to decrease the body fat that covers the abdominal region. Cardio and dieting are the best ways to accomplish this.

Some people assume that the privacy and convenience of working out at home is best. More times than not, most people succumb to the distractions of home life. Put the abdominal machine in a secluded area of the home to limit distractions.

Safety Concerns
Although most at-home abdominal machines come with instructional videos, there's no guarantee that the person is practicing proper form. Improper form defeats the designed purpose of the abdominal machine and can also lead to serious injuries.

Warning
Consult a physician before participating in any exercise program. A physician can determine the best approach to beginning a safe and sensible exercise program based on the person's skill level and physical limitations.

Proper Way to Wear a Weight Belt

Overview
A study from the British Journal of Sports Medicine lends support to what some weightlifters have known all along: A weight belt effectively reduces stress on the back. Heavy weight training compresses the invertebral discs in the spine, causing what's informally known as "spinal shrinkage." Researchers of this study have concluded that a wearing a weight belt significantly reduces this phenomenon.

A weight belt adds stability to the spine and support to the abdominal region, allowing an exerciser to train harder while avoiding a back injury. So, if you're into lifting heavy weights, wearing a weight belt may be a smart move---especially if you already suffer from back problems. The key is to use a weight belt only during heavy training; going sans belt during a lighter lifting routine helps to strengthen your back and abdominal muscles.

Step 1
Wrap the weight belt around your waist, with the buckle in front.

Step 2
Position the weight belt so that it is between your hips and your ribcage.

Step 3
Buckle the belt as tight as comfortably possible. The belt should provide firm pressure to the abdomen.

The Benefits of Wearing Weight Lifting Gloves

Wearing weight lifting gloves is a personal choice. Some people swear by them and would not go to the gym without their weight lifting gloves. Others claim they interfere with their workout. You should consider the pros and cons of weight lifting gloves before making your decision.

Grip
Weight lifting gloves improve your grip on weights. Hands get sweaty during a workout. When they do, your hands can slip. This can be annoying if you are doing pull ups and keep falling off the bar. It is also dangerous if you are holding heavy weights over your body. Weight lifting gloves make workouts safer.

Calluses and Blisters
Lifting weights over long periods of time results in calluses and blisters on the hands. Some people find these unattractive and use weight lifting gloves to preserve the appearance of their hands. Even those people who do not mind tough hands can still benefit from weight lifting gloves. A tiny blister can prevent a weight lifter from using his hands that day. Weight lifting gloves prevent blisters.

Pressure
Weight lifting gloves relieve pressure placed on your hands when lifting heavy weights. This allows you to move beyond the limitations of your hands. The chest and back muscles on most people can handle much more weight than their naked hands can support. Weight lifting gloves increase the pressure capacity on your hands.

Wrist Support
Most weight lifting gloves also wrap around your wrists. This provides valuable support for the wrists while they support heavy weights. The material of the glove acts like extra ligaments and tendons while the wrist is bent backward. Weight lifting gloves help prevent wrist injuries in the gym.

Increased Lift
Weight gloves with wrist straps can make you stronger. They do this by distributing the weight being lifted across the forearms instead of making your fingers hold it all. This is especially effective in pulling exercises like deadlifts or upright rows. Weight gloves with wrist straps allow you to lift much more weight than you could with just your hands.

Exercises for Osteoporosis Dowager's Hump

Dowager's hump, or kyphosis, is often associated with osteoporosis. The upper back is rounded and there may be a hump; the shoulders are hunched forward, the chin and head jut forward and the hips are rounded in.

According to the American Academy of Orthopedic Surgeons, this forward rounded position often is the result of poor posture and tight, weak muscles. The muscles in your upper back can be strengthened to help you stand up straight and the muscles in the chest can be stretched to help open your shoulders. Dowager's hump can be the result of fractures in the spine.

The National Osteoporosis Foundation (see Resources) states that if you have osteoporosis, you should be careful about exercising. NOF recommends avoiding exercises that involve twisting of the spine, high impact activities or bending from the waist. NOF also recommends that you should consult with a knowledgeable physician about your fracture risk before starting any exercise program.

Alternate Arm Lift
Lie on your stomach on the floor. (Lying on a bed is too soft and will not support your back.) Place your forehead or chin on the floor and stretch your arms overhead with the palms facing the floor. The arms should be about shoulder width apart. Tighten your abdominal and buttocks muscles to help support your low back. Exhale and lift the right hand and arm off the floor as much as you can without rolling sideways. Try to keep the elbow straight and near your ear. If you are not strong enough to lift the arm up, try bending the elbow a bit until you can lift your whole arm up. Squeeze your shoulder blades together as you lift. Slowly lower the right arm, then repeat with the other arm. Do eight to twelve repetitions with each arm. If this exercise bothers your low back, slide a small pillow or blanket under your hips to stop the back form over arching. With time as you get stronger, try again without the pillow. You can also add light weights to this exercise to make your upper back even stronger.

Theraband Row
Sit up straight in a chair so your back is not touching the chair. Use your abdominal muscles to help you sit up straight. Wrap the band or tubing round a secure railing or table leg. Hold the band (or the handles of the band if it has them) in your hands. Turn your palms so they face each other. Squeeze your shoulder blades together and pull your hands straight back to your waist. Slowly release your hands forward. Keep your shoulders down and relaxed, and do not rock your body as you pull. Do eight to twelve repetitions.

Theraband Diagonal Pull
Sit up straight in a chair and use your abdominal muscles to help you stay up straight. Grab the tubing or band with both hands so that your palms face down. (The closer your hands are together the more tension there is in the band so slide your hands in or out as needed.) In a diagonal movement, pull your right hand up and your left hand down. The tubing or band should be stretched across the front of your body. Release slowly and repeat with the left hand up and the right hand down. Make sure you pull equally with both hands and squeeze your shoulder blades together as you pull. Do eight to twelve repetitions each way.

"W" Stretch
Stand about one foot away from a wall and lean back so that your upper back, buttocks and back of the head are against the wall. Bend your knees slightly to help protect your low back. Be careful to not lift your chin or tip your head back in order to make the head touch the wall. If the head does not touch with good form, just come as close as you can. Bring the arms up into a"W" position with the palms facing forward. Squeeze your shoulder blades together. Bring your elbows and back of the hands to the wall. Keep the hands directly over the elbows. If you cannot touch the wall, just come as close as you can. Do eight to twelve repetitions and then hold back for a slow thirty-second count.

Exercises for Muscle Building & Toning Without Equipment

Toning and building muscles doesn't always require weights, equipment or machines. Some of the best exercises can be done with just your body weight. Body weight exercises use your own body as resistance and can be an effective way to improve muscle tone and strength, as well as balance, coordination and movement. Plus, they can be safer than weights and done virtually anywhere. There are a number of simple body weight exercises that can help beginners through advanced athletes achieve the results they want.

Upper Body
Upper body workouts focus on the biceps, triceps, chest, shoulders and back muscles. There are a number of basic body weight exercises to target this area:

Push-ups --- These can be done on your knees or toes. Keep a straight line from your toes (or knees) to your head, with your arms directly under the shoulders. Advanced progressions can include incline and one-armed push-ups.

Pull-ups -- These are done with a grip facing you. Beginners can do jumping pull-ups where your toes skim the ground and help you jump back up. Advanced progressions include the chin-up where your grip faces away from you, and a wide-armed grip where your hands are further out on the bar. If you don't have a pull-up bar, these can be done on the monkey bars at a playground.

Tricep dips -- Find a park bench, picnic table or car bumper. Face away from it, with your legs straight out, resting on your heels. Use your hands to slowly lower and lift yourself, working the backs of your arms each time.

Abdominals
Abdominal exercises target the muscles in and around your stomach, hips and lower back. Aside from the basic sit-up, there are a number of exercises that target, tone and strengthen the middle body without any equipment. Some of the more effective ones include:

Planks -- These are done on your toes and hands or forearms. Keep a straight line from your toes to your head and hold this position as long as possible.

Abdominal leg pull-ins -- Sitting on the ground, put your feet and knees together out in front of you. Using your hands to support your weight behind you, slowly bring your knees toward your body and back out again.

Upright rows -- Sit on the ground with your knees and feet together and slightly elevated off the ground. Clasp your hands together and make big rowing motions from side to side, like you are rowing a boat.

Crunches -- Lying on the ground with your hands behind your head, bend your knees and keep your feet flat on the ground. Slowly crunch up, flattening your lower back to the ground and pushing your belly button in toward your spine as you come up. Slowly lower back down and repeat.

Lower Body
Lower body muscles include the gluteus maximus, quadriceps, hamstrings and calves, as well as many smaller, supporting muscles. Body weight exercises for this area usually work more than one muscle group at a time. Some of the basic exercises include:

Squats -- With your feet shoulder-width apart and arms out in front of you, lower your hips toward the ground, getting your thighs parallel to the ground. Stand up and repeat.

Lunges --- Put one leg forward and lower your back knee toward the ground, keeping your front knee at a 90-degree angle. Bring your front leg back to your body and switch sides. You can also do walking lunges up and down a driveway or hallway.

Calf raises -- With your toes on a step or large book, raise and lower your body up and down. Be sure to keep your posture straight and use a handrail for balance if needed.

Wall sits -- With your back against a wall or a tree, lower yourself down, so your thighs are parallel to the ground and knees are at a 90-degree angle. Hold this position for as long as possible.

Ways to Exercise With Bands

Using exercise bands for strength training provides an ideal workout for toning and sculpting muscles. Bands come in different levels of intensity, which are measured by the thickness of the elastic. This makes them an effective tool for both the beginning exerciser and for advanced weightlifters. They can be used to work nearly every muscle in the body.

How to Use a Band
Follow a few guidelines to make your exercises safe and effective. Choose a band that fits your fitness level. Companies differ, but many classify the bands by color. A stronger band makes for a more challenging workout, and you will feel the difference in the thickness. Inspect the band to be sure there are no damages or tears.

When holding the band, use a light, relaxed grip. When your foot is holding the band in place, be sure the band is securely under your foot and not just under your arch, where it could slip out.

When you return to the starting position for an exercise, the band should be slightly taut and not sagging, to keep resistance on the muscle at all times. Perform 15 to 20 repetitions of the exercises you choose and one to three sets.

Upper Body
To do a chest press, place the band around your upper back, tucking it up under your arms and grasping the ends in each hand about shoulder level. Press your arms out in front of you and slowly bring your hands together as if in a hugging motion. Slowly return to start and repeat.

For a seated row, sit on the floor with your legs extended straight out in front of you. Loop the band around your flexed feet, and grasp the ends in each hand. Sit up straight with arms extended. Slowly pull the band towards your body, bending your elbows and keeping them close into your sides. Pull the band to your stomach and slowly release to the starting position. Repeat.

For the shoulder raise, stand with your right foot on one end of the band and the other end in your right hand. Raise your arm straight out in front of you, up to shoulder level. Lower, then raise it out to your side, to shoulder level. Return to start and repeat the exercise. Switch sides and perform the exercise with your left arm.

Lower Body
Perform squats by standing on the band, with your feet hip width apart. Grasp the ends of the band in each hand. Hold the ends at either hip level or shoulder level. Sit back, keeping your knees behind your toes as if sitting back in a chair. Try to lower until your thighs are parallel to the ground and stand back up. Repeat.

For the outer thigh press, lie on your back on the floor. Raise your legs into the air above you so that your legs are straight and at a 90-degree angle with your hips. Flex your feet and wrap the band around the soles, grasping an end of the band in each hand. Holding the band, rest your hands near your stomach. Start with your legs together and then press the legs out, making them into a V-shape. Bring them back to the center and repeat.

Strengthening Exercises for Shoulders

There are many reasons, as well as many ways, to perform strengthening exercises for the shoulders. Strong shoulder muscles are resistant to common injuries, such as torn rotator cuffs. Some women wear outfits with shoulder pads, so that their hips look smaller in contrast to their shoulders. The same effect can be created with shoulder exercises, but the effects will be permanent. You should do your shoulder workouts three times a week. Allow 48 hours of rest between training sessions, and perform three sets of eight to 12 repetitions. You can perform shoulder exercises on weight training equipment, with dumbbells or with elastic resistance.

Shoulder Rotator Cuff Exercises
The shoulder rotator cuff muscles lie on the outside of the shoulder joint. They are responsible for elevating the arm and rotating the should in various directions. The four rotator cuff muscles include. the supraspinatus, the infraspinatus, the teres minor and the subscapularis. The side-lying external rotation exercise is one of the most common ways to prevent or rehabilitate injuries to this area. Lay on your side and support yourself with your bottom arm. Hold a light weight with your top hand. Position your top elbow so that it rests firmly against your waist. Lower your forearm so that your hand is in line with your belly button. Inhale to prepare, and as you exhale, rotate your shoulder so that your hand faces the ceiling. Perform one set, and then change sides.

Dumbbell Overhead Press
The overhead press works the deltoids, which are the largest muscles of the shoulder. Sit on an upright weight bench, and make sure that your head, butt and shoulders are lined up against the seat. Begin with the weights in alignment with your shoulders, and the palms facing the ceiling. Inhale to prepare. As you exhale, straighten your arms and press the weights overhead. Do not allow your back to arch. This exercise can also be performed with a barbell.

Dumbbell Lateral Raise
Begin by standing in an upright position. Hold one weight in each hand, and position the weights so that they are in fort of your thighs. Your elbows should be slightly bent, but your wrists should be straight. Inhale to prepare. As you exhale, raise your arms to shoulder height. Inhale to return. You can also do this with a resistance band. Place one foot on the band, and hold each handle with each hand. Raise your arms to shoulder height, and then slowly lower them.

Front Raise
This exercise works the front of the deltoid muscle. Although it is often demonstrated raising both arms simultaneously, above shoulder height, if you have a tendency towards shoulder impingement injuries, or if you do not have enough core strength to maintain a stable spine while lifting the weight, it is suggested that you work one arm at a time, and do not raise the arm above shoulder height. Stand with your feet parallel and your knees relaxed. Hold one weight with each hand, with your palms facing your body. Inhale to prepare, and as you exhale, raise the arm to shoulder height, so that it is parallel to the floor. You can either perform one set at a time, or alternate arms within a set.

How to Relieve Muscle Spasms

Overview
Muscle spasms are involuntary cramping movements of the muscles that are caused by overuse, illnesses and muscle fatigue. Conditions such as alcoholism and pregnancy can contribute to muscle spasms, which usually can be treated at home with exercise, rest and topical treatments. Occasionally medication is required to alleviate the spasms.

Step 1
Stretch the area where the spasm occurs. Pull lightly on the muscles, whether it's in the back, legs or arms. Do not bounce as bouncing can make muscles snap and create even more pain. Hold the stretch for about 20 to 30 seconds and slowly release. Repeat as needed.

Step 2
Get injections at the site of the spasm with botulinum toxins (botox). Botulinum is a protein that blocks messages from the nerves to the muscles at the site of the condition. Doctors at the American Academy of Family Physicians say that botox has been used successfully to treat muscle spasms for years and poses no risks of poisoning because it is given in such small doses.

Step 3
Apply a heating pad to the affected area for about 20 to 30 minutes. The heat can help to relax the muscle enough so that it will stop its involuntary movements. At other times, ice may be needed instead to treat the spasm. Alternate between heat and ice for maximum pain relief and to stop the spasms.

Step 4
Take over-the-counter anti-inflammatory medications to calm the muscles and relieve pain. Drugs such as acetaminophen, naproxen and ibuprofen often are strong enough to overcome the muscle spasm.

Step 5
See a trained massage therapist to get a massage. Therapeutic massage involves manipulating the soft tissues in the body to improve circulation and relax tense, spastic muscles. Massage can help to lessen the pain that often accompanies the inflammation caused by muscle spasms.

Exercises for the Lower Triceps

The triceps, located in the back of the upper arm are responsible elbow extension. They are composed of the long head, the lateral head and the medial head. The medial head, often called the lower triceps, is often harder to tone than the lateral and long head. Some people claim that performing weighted dips and closed-grip bench presses can work this area, but no research supports this theory. In fact, the all or nothing theory of muscle contraction states that when muscles contract, all fibers are activated.

Triceps Training Schedule
A triceps workout should be performed three times a week with a 48-hour rest between training sessions. Perform three sets of 8 to 12 repetitions. Although the triceps assist with exercises such as the bench press and the overhead press, they are often the weakest muscles in the upper body. As such, triceps exercises should be performed after you have worked the larger muscle groups.

Close-Grip Bench Press
If you are performing a full-body workout, this exercise can serve as a bridge between the your chest and triceps exercise. After you've completed a set of traditional bench presses. Lie on your back with your knees bent. Adjust your grip so that your hands are closer together. Begin with your elbows bent. Inhale to prepare. As you exhale, slowly straighten your arms, but do not lock your elbows. Slowly lower the bar. If you don't have access to weights or a barbell, you can use a resistance band, tucked under your shoulders.

Close-Grip Push-up
The close-grip push-up is another way to make a transition between your chest and triceps exercises. It can be performed in either a straight leg or a bent knee position. In this push-up variation, your fingers will be pointing toward your face. Assume either the bent knee of straight leg position. Draw your belly in to stabilize your spine. As you inhale, bend your arms and lower your chest toward the floor. Exhale as the arms straighten. Avoid locking your elbows.

Triceps Dip
Sit on a bench with your knees bent, and your feet flat on the floor. Place your hands on the bench, with your fingers pointing directly ahead. Lift your hips off the bench. Bend your elbows and lower your hips toward the floor, and then slowly straighten your arms. Add challenge by extending your legs and placing your feet on another bench. You can add weight by placing a weight on your lap, but you will need a spotter to make sure that the weight stays in place.

Dumbell Overhead Triceps Extension
This exercise can be done while seated on a bench or on a stability ball. Sit with both feet on the floor, about hip-width apart. Hold a dumbbell with both hands on the handle. Begin with your elbows bent, and facing directly ahead. The weight will be behind your head. Inhale to prepare. As you exhale, slowly straighten your arms.