*Drink plenty of water about a half hour before you plan to exercise. Don't drink it immediatly before or you'll get cramps.
Drink alot of water when you finish too.
* If your lifting weights to bulk up then you want to use heavier weights and lift 12-15 reps. If you want to make muscles
long and lean then you need to lift lighter weights and do reps until your arms give out.
* Remember to breathe evenly when you exercise, especially in jogging. It keeps cramps away.
* Don't lift weights while your fasting and not getting any protien at all. You'll end up destroying more muscle then you
create.
* Jumping rope helps to get rid of cellulite.
* Do crunches not sit ups because sit ups will actually make your stomach larger, while crunches just tone it up.



Tricep Extenders

Slow and steady wins the race with this exercise, designed to strengthen the back of your arms.
Directions:
1) Stand up with your body leaning slightly forward but your back flat and your abs pulled in tight.
2) Grasp each weight over the top, palms pointing down.
3) With your right elbow bent, lift your arm back so that your arm is almost completely straight. Hold, then release your
arm slowly back down.
4) Repeat for 10-12 lifts. Then exercise the other side.
5) Do two sets of 10-12 lifts, building to 3 or more sets as you feel stronger.
Variation: Increase the heaviness of weight.

French Curls

Loose arm flesh gets a quick tightening with this exercise that benefits the triceps, or back of the arms. Be sure to hold
the weights tightly so they don't fall.
Directions:
1) Sit on the floor with your legs crossed. Sit up tall with your back straight.
2) Hold the weights so that your palms are in. Extend your arms over your head, with your elbows slightly bent.
3) Holding your upper arms still, slowly bend your elbows so that your hands lower to shoulder level. Do not let them dip
further back behind you.
4) Raise the weights back up to the starting position and repeat, doing two sets of 8-12 reps each. Rest for 15 seconds
between sets.

Push-Ups

There's a reason the phys-ed teachers always made us do these. They work. You'll strengthen your pectorals (the
chest muscles) and your anterior deltoids or shoulders, plus, of course, your triceps.
Directions:
1) Kneel on a mat or towels with your ankles crossed and your hands out in front of you, square with your shoulders.
2) Keeping your back straight with your abs tight and your head parallel with your back, slowly bend your elbows and
lower your chest to the floor.
3) Straighten your elbows and return to the starting position.
4) Repeat, doing two sets of 8-12 reps each. Rest 15 seconds between sets.

Bicep Curls

This exercise strengthens the biceps, or the front of your arms. As you improve, lift heavier weights.
Directions:
1) Sit on the floor with your legs crossed. Sit tall.
2) Using an underhand grip, hold the weights at the sides of your body with your arms straight.
3) Bend your arms, bringing the weights toward your shoulders.
4) Hold the position for a few seconds, then return your hands to your sides. Keep your elbows close to your body
throughout the movement.
5) Repeat, doing two sets of 8-10 reps each. Rest for 15-20 seconds between sets.
Variation: Work one side, then the other.
Tip: Keep the movement tight and controlled. Don't swing the weights or you will lose the full benefit of the exercise.

Front Lateral Raises

Your delts, or shoulder muscles, get the workout with this exercise. You'll feel it in your upper arms, too.
Directions:
1) Stand with your feet shoulder-width apart, back straight, knees slightly bent. Be sure to stand straight.
2) With your hands holding the weights, palms down, place your hands in front of your thighs.
3) Slightly bend your arms, then lift the weights up to your shoulders.
4) Return to starting position, completing two sets of 8-12 reps. Rest 12-15 seconds between reps.
Variation 1: Work one arm at a time.
Variation 2: Start instead with your hands at your shoulders and lift the weights over your head, then lower to your
shoulders and repeat.

Upright Rows

This exercise benefits your upper back. You'll feel proud as your ability to hold heavier weights and do more repetitions
increases.
Directions:
1) Stand with your feet wider apart than your shoulders. Your abs should be tight and your knees should be slightly bent.
2) Hold the weights with your palms facing in.
3) Inhale as you lift, raising the weights so your elbows are parallel to your shoulders and your elbows are bent fairly
tightly.
4) Hold the weights in position for a few seconds, then slowly drop your arms to the starting position and repeat. Try for
2 sets of 8-10 reps each. Rest for 12-15 seconds between sets.
Variation: As you get stronger, use heavier weights.

Upper Back Firmer

Lifting light weights in short repetitions is a great way to strengthen the upper back and shoulders. Move slowly, and do
not swing the weights.
Directions:
1) Sit in a chair, each hand holding a 1-pound weight at the side of your body. Lean forward so your chest is pulled
close to your thighs.
2) Slowly lift your arms straight out to the sides, your pinkies up.
3) Squeeze your shoulder blades together. Return to the starting position and repeat the movement. Complete 2 sets of
8-12 reps each, building to more sets with more repetitions.
Variation: As you get stronger, use heavier weights.

Back Strengthener

This exercise strengthens the extensors, muscles that tend to be underused and weak at the base of your back. It also
strengthens and tightens your buttocks muscles.
Directions:
1) Lie on your stomach with your arms folded in front of you and your chin resting on your arms.
2) Lift one leg up about 4 to 6 inches off the floor. Plant your hips and pelvis on the floor as you do the lifts.
3) Hold for a count of 10 seconds. Then switch to the other leg, holding for a count of 10.
4) Repeat for 5 times on each side.
Tip: When lifting each leg, tighten your buttocks and be careful not to arch your back.
Variation: Shorten the amount of time you hold each leg up but do more repetitions.

Back Stretch

Often known as a toe touch, this exercise wakes up your spine and helps release tension in the back and neck.
Directions:
1) Stand with your feet shoulder-width apart, knees bent and arms relaxed.
2) Tuck your chin in to your chest and slowly roll down until your hands reach the floor. You knees should be soft, not
locked.
3) Let your body hang loosely forward from your hips. Hold for 10 seconds.
4) Slowly roll up to an upright position -- one vertebra at a time. Repeat 10 times.
Tip: Move slowly. You'll get maximum benefit if you stretch into the exercise.
Variation: As you get stronger and your leg muscles lengthen, bend your knees a little less. Also, try touching your
fingertips and even the palms of your hands to the floor.

Oblique Crunch

Work your lower abdominals with this exercise that will flatten your stomach.
Directions:
1) Lie on your back with your knees bent, feet on the floor. Position your knees about 6 inches apart.
2) Lifting your back off the floor about 6 to 8 inches, reach your hands to the right side for 3 seconds. Rest.
3) Now, reach to the left side.
4) Repeat, doing 10 reps. Build to 25 reps.
If your neck hurts, hold it with your hands, with elbows bent. Keep arms open, not crunched at the ears.

Stomach Crunch

Here's the classic, performed by athletes for centuries.
Directions:
1) Lie on your back with your hands behind your head, elbows bent and open to the ceiling.
2) With legs bent at the knees and feet firmly on the floor, sink the small of your back into the floor and raise up, so that
your shoulders leave the floor.
3) Repeat for 25 reps. Build to 100 reps.

Raised Leg Crunch

This exercise has cardiovascular benefits in addition to strengthening your abs.
Directions:
1) Lie on your back with your right leg fully extended. Your left leg should be bent at the knee, foot on the floor.
2) Place your hands behind your head with elbows bent, taking care to keep your elbows open to the ceiling.
3) Lift your head slightly off the floor while lifting your right leg 2 feet off the floor. Keep your leg straight as you lift.
4) Repeat for 10 reps. Then switch legs. Build to 25 repetitions.

Toe-Touch Crunch

Work your abs and strengthen your thighs with this exercise.
Directions:
1) Lie on your back with your arms extended behind your head and knees bent, with toes touching the floor.
2) Keeping your right knee bent, lift it while bringing your left arm up and out to touch the right toe.
3) Alternate, bringing right arm up to touch left toe.
4) Keep the non-moving leg firmly on the floor.
5) Repeat for 10 reps; build to 25 reps.
Tip: If your neck hurts, modify the exercise by holding your head with your hands and lifting it up towards the ceiling for
each repetition. Continue to alternate legs.

Bicycle Toner-Pickup

This familiar exercise tightens the abdominals and has a side benefit, too: It strengthens the thigh muscles.
Directions:
1) Lie on your back with your legs in front of you.
2) Prop yourself up by positioning your arms at your sides with your hands at your side or under your lower back or
buttocks for back support, elbows to the floor.
3) Alternate legs. First, bring your right knee toward your chin, then lower it to the floor. Then, bring your left knee
forward and do the same.
4) Do a minimum of 10 cycles to start, building to 50 cycles.
Variation: For a tougher workout, keep your feet closer to the floor.

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