A workout that even Homer Simpson would do

Quick Approach to Fitness may Work Best

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

Hate working out? Sick of all the rules related to what you should or shouldn’t do during exercise? Busy schedule? Travel a lot? Well, this is the place you want to be.

I have developed a workout that even Homer Simpson would do. It's simple, quick and absolutely effective. No hour-long sessions in the gym or long bouts of cardio, and no dreading the thought of exercise. Just a realistic alternative to all the noise in the world of fitness that makes us hate exercising.

No anatomy lessons today -- simply something you can do in your living room or office. The only weight you’ll need is your own body.

This series of movements will take about 12 to 15 minutes. Yep, you're reading correctly. Just 12 to 15 minutes! You can do them three to five times per week. That’s it! Your entire body will be stimulated and you will feel rejuvenated, without all the added stress of having to go to the gym.

I’ve designed this routine so that one exercise stimulates multiple body parts. This way, you’ll get the best bang for your buck in the least amount of time. Perform each exercise in succession. After completing one movement, immediately continue with the next one. After you've completed all the movements, perform them one more time. Attempt 20 to 25 repetitions of each movement. Don’t worry if you can’t perform all the reps. It will come.

OK, lets’ go.

1. PUSH UPS -- Lying face down on the floor, place your hands a little wider than shoulders-width apart. Your thumbs should be lined up with your chest. Your toes should be curled under, and your feet should be hip width apart.

Be sure to maintain hip alignment throughout the entire range of motion. Avoid sagging in the midsection of your body. Contracting the chest muscles, raise your body until your arms are fully extended.

2. CHAIR SQUATS -- Perform this exercise with the aid of a sturdy chair. Stand in front of the chair with your back toward the chair and feet shoulders-width apart. Keep your head up as a natural extension of your spine.

Begin to sit in the chair, lowering your body until your legs are at a 90-degree angle. Contracting your quadriceps (front part of the thigh), slowly return to the starting position, stopping just short of the legs being fully extended. Keep a slight bend in the knees.

3. AB CRUNCH -- Lie on your living-room carpet on your back. Make sure your lower back is relaxed against the floor during the exercise. Bend your knees until your legs are at a 45-degree angle. Keep both feet on the floor and place both hands crossed on your chest. Contracting the upper abs, raise your head and upper torso off the floor until your shoulders are slightly lifted.

Slowly return to the starting position, stopping just short of your head touching the floor. Focus on really contracting your abs during the movement.

4. CLOSE STANCE WALL PUSH -- Stand facing the wall with your feet shoulders-width apart. Place your hands on the wall so that your fingers are slightly lower than your shoulders. Your hands should be close enough that your thumbs and index fingers form a triangle. Your feet should be a distance from the wall that forces your body to be at an angle slightly greater than parallel. Bend your elbows downward and lean your upper body toward the wall, making sure to project your chest forward. Your arms should be supporting your body.

Stop the motion when your face nearly touches the wall and your chest touches your hands. Contracting the triceps muscles, slowly return to the starting position, stopping just short of the elbows being fully extended.

5. AB VACUUM -- In a seated position, exhale all the air from your lungs. After completely exhaling, pull the abdomen in inward and hold for 20 to 30 seconds. Continue to breathe lightly through your nostrils, but make sure you are pulling your abs in as if you are attempting to make your abs and back touch.

This exercise works the transversus, the main muscle that pulls your abs in. In fact, it's the most effective exercise to flatten your stomach.

There you have it -- five exercises performed for two cycles in just 12 to 15 minutes. Upon completion of the two cycles, you will eventually perform 50 total repetitions of each exercise (except for the vacuum).

You'll begin to notice a tighter feel in your muscles in a few weeks, and you will naturally perform more reps as time progresses. All in 12 to 15 minutes.

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

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

Virtual Gym: Stretching Exercises

Quadriceps Stretch

More Exercises:
Machine Chest Press
Compound Row
Two Arm Lateral Raise
Alternating Biceps Curl
One Arm Triceps Kickback
Chair Squat
Ab crunch
Even more live exercise demos -> click here

1. Starting Position: Stand straight near a wall or chair. Standing tall, bend your right knee. Reach behind you with the right hand and grab onto the foot.
2. Movement: Slowly pull your foot toward your buttocks until you feel a stretch in the right quadriceps. Both thighs should be parallel to one another. Repeat this several times and then switch sides.

Double Anterior Shoulder Stretch –

1. Starting Position: Standing tall, extend your arms behind your back and clasp both hands together.
2. Movement: Slowly extend your elbows and raise your arms until you feel a mild stretch in the front shoulder areas.
3. Key Points: This stretches the front part of the shoulders and opens up the chest. Do not bend over as you are lifting your arms up. If you cannot reach your hands behind your back, use a towel or dowel behind your back. As your flexibility improves, you may not need it.

Cat/Camel Stretch

1. Starting Position: Kneel on your hands and knees forming a tabletop with your back. Find a neutral position for your spine and keep your head at a natural extension of your upper back.
2. Movement: Round your back by arching it up toward the ceiling. Your head should follow by moving downward. Hold for 30 seconds then move your navel toward the floor by letting your back sag down while raising your head. You should feel a stretch throughout the torso.
3. Key Points: Do not exaggerate the movements with your head. Keep your head in a neutral position with your spine.

Triceps Stretch

1. Starting Position: Place your right hand behind your right shoulder so that your elbow is pointing toward the ceiling. Take your left hand and place it on your right elbow.
2. Movement: Gently press the right elbow toward your head with your left hand until you feel a stretch in the left triceps muscles. Hold for 30 seconds and slowly return to the starting position. Repeat several times and then switch sides.
3. Check with your doctor before starting any exercise program.

From eDiets

Machine Chest Press
Compound Row
Two Arm Lateral Raise
Alternating Biceps Curl
Triceps Kickback
Chair Squat
Ab crunch

Even more live exercise demos -> click here

Virtual Gym: Ab crunch

Ab crunch (Abs)

More Exercises:
Machine Chest Press
Compound Row
Two Arm Lateral Raise
Alternating Biceps Curl
One Arm Triceps Kickback
Chair Squat
Ab crunch
Even more live exercise demos -> click here

Starting Position:

• Lie on a mat on your back. However, if getting on the floor is difficult for any reason then perform it on your bed.
• Make sure that your lower back is relaxed against the mat during this exercise.
• Bend your knees until your legs are at a 45-degree angle.
• Keep both feet on the floor.
• Place both hands crossed over your chest or finger tips on the side of your head for support.

Movement:

1. Contracting the upper abs, raise your head and upper torso off the floor until your shoulders are slightly lifted.
2. Slowly return to the starting position, stopping just short of your head touching the floor.

Key Points:

• Exhale as you contract the abs.
• Inhale while returning to the starting position.
• Keep your eyes focused on the ceiling to avoid pulling with your neck.
• Your hands should not be used to lift the head or assist in the movement.

From eDiets

Virtual gym: Chair Squat

Chair Squat (legs)

More Exercises:
Machine Chest Press
Compound Row
Two Arm Lateral Raise
Alternating Biceps Curl
One Arm Triceps Kickback
Chair Squat
Ab crunch
Even more live exercise demos -> click here

• Perform this exercise with the aid of a sturdy chair or bench.
• Stand in front of the chair or bench with your back toward the chair and feet shoulder-width apart.
• Keep your head up as a natural extension of your spine.
• The goal of this exercise is to help beginners learn the squat.
• This movement will also help in gaining proficiency when getting in and out of a chair.

Movement:

1. Begin to sit in the chair lowering your body until your legs are at a 90-degree angle.
2. Contracting your quadriceps, slowly return to the starting position, stopping just short of the legs being fully extended.
3. Keep a slight bend in the knees.

Key Points:

• Inhale while sitting in the chair.
• Exhale while raising yourself from the chair.
• As you get stronger, you will want to add resistance such as dumbbells in your hands.

From eDiets

One Arm Triceps Kickback

Dumbbell One Arm Triceps Kickback (Triceps)

Click here for live demos of Stretching Exercises

More Exercises:
Machine Chest Press
Compound Row
Two Arm Lateral Raise
Alternating Biceps Curl
One Arm Triceps Kickback
Chair Squat
Ab crunch
Even more live exercise demos -> click here

Starting Position:

• Stagger your feet with the left in front with knees slightly bent. Place your left hand on the left thigh for support.
• Hold a dumbbell in your right hand and bend the elbow at a 90-degree angle, pointing behind you with the upper arm not quite parallel to the floor.

Movement:

1. Contracting your triceps muscles, move your lower arm back until the weight is pointing away from your body, keeping the wrist firm.
2. Slowly return to the starting position.
3. After completing the set on the right side, repeat on the left side.

Key Points:

• Exhale while extending your elbow.
• Inhale while returning to the starting position.
• Your upper arm should remain stationary throughout the exercise.
• This exercise can also be done with one knee and one arm supported on a bench

From eDiets

Virtual Gym: Alternating Biceps Curl

Dumbbell Alternating Biceps Curl (Biceps)

Click here for live demos of Stretching Exercises

More Exercises:
Machine Chest Press
Compound Row
Two Arm Lateral Raise
Alternating Biceps Curl
One Arm Triceps Kickback
Chair Squat
Ab crunch
Even more live exercise demos -> click here

Starting Position:

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

Movement:

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

Key Points:

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

From eDiets

Virtual Gym: Two Arm Lateral Raise

Dumbbell Two Arm Lateral Raise (shoulders)

Click here for live demos of Stretching Exercises

More Exercises:
Machine Chest Press
Compound Row
Two Arm Lateral Raise
Alternating Biceps Curl
One Arm Triceps Kickback
Chair Squat
Ab crunch
Even more live exercise demos -> click here

Starting Position

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

Movement:

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

Key Points

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

From eDiets

Virtual Gym: Compound Row

Machine Compound Row (Back)

Click here for live demos of Stretching Exercises

More Exercises:
Machine Chest Press
Compound Row
Two Arm Lateral Raise
Alternating Biceps Curl
One Arm Triceps Kickback
Chair Squat
Ab crunch
Even more live exercise demos -> click here

Starting Position:

Adjust yourself in the machine as per the instructions.

Reach for the handles and sit back until your hips and knees form a 90-degree angle.

Movement:
Contracting the upper back muscles, draw your arms back, leading with your elbows and keeping your chest lifted, stopping when you get a full contraction of the upper back muscles.

Slowly return to the starting position, stopping just short of your arms fully extending and just short of the weight stack touching.

Key Points:

• Exhale while lifting the weight.
• Inhale while returning to the starting position.
• Try to maintain a neutral spine throughout the entire range of motion and keep the shoulder blades squeezed together.
• Do not round the upper back or let the chest cave in.

From eDiets

Virtual Gym: Machine Chest Press

Machine Chest Press

Click here for live demos of Stretching Exercises

More Exercises:
Machine Chest Press
Compound Row
Two Arm Lateral Raise
Alternating Biceps Curl
One Arm Triceps Kickback
Chair Squat
Ab crunch
Even more live exercise demos -> click here

Starting Position:

Adjust yourself in the machine as per the instructions.
Hold a handle in each hand with your elbows at a 90-degree angle and the upper arm parallel to the floor.

Movemen

Contracting the chest muscles, extend the arms out until there is a slight bend in the elbow. Slowly return to the starting position stopping just short of the weight stack touching.

Key Points

Exhale while lifting the weight.
Inhale while returning to the starting position.

From eDiets

What's Your Favorite Problem Spot?

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

I regularly host online meetings here at eDiets. Members can ask me questions related to their fitness routines, and I provide an immediate and realistic solution.

Can you guess one of the most popular questions? I'll give you a hint -- look directly behind you. We hear a lot about exercises that are great for the glutes such as squats, walking lunges and stationary lunges. However, did you ever wonder what exercises for the butt aren't worth doing?

Hopefully you're aware that your glutes won't get tighter and smaller unless your overall body fat is reduced. You can do all the butt movements on the planet for hours a day, but it won't make one bit of difference unless you lose body fat -- that fact is non-negotiable.

Most of the time people (no fault of there own) don't analyze a movement. They don't think about resistance, proper number of reps, angle of the movement and how the body responds to various parameters.

That being said, here is my list of what won't work for achieving smaller, tighter glutes. Oh, I know you'll read some of my points and say, "yes, but I feel that exercise or those amount of reps in my glutes."

I contend that "feeling it" isn't enough. For example, I can take a pair of 10-pound dumbbells and perform a chest press with slow and controlled movements and feel it in my chest. So what? Do you know what that will get me? Zip… Nada… Zero… The resistance isn't enough to stimulate a change and I'd end up doing too many reps to have any effect. All I would do is increase muscular endurance.

I'm sure that's not the goal you have for your butt.

Now for the "what won't work" glute list:

Butt Blaster Machines -- These machines, sometimes called "butt blaster" or "butt burner units," have you positioned on your hands and knees. You place your foot on a platform above your glutes and behind your upper body -- and then push up towards the ceiling with your foot.

This is an ineffective exercise. It places some resistance on the butt, but nothing that will stimulate any type of significant change. It doesn't matter if you perform 10 reps or 30.

You'd be better off performing a lunge, which places excellent resistance on the glutes/legs and allows it to be worked more effectively, or even an angled leg press. Lunges work the legs and glutes.

Focusing Only On Butt Exercises -- Some people will do a 10-minute weight workout, 10-minute cardio workout and then spend 20 minutes working the glutes. This will not give you the results you seek. This method assumes that constant work of the butt will make it smaller.

Fire Hydrant Exercise -- Did you ever walk by a cardio class and see people on all fours as they raise one leg (with bent knee) up to the side. This is called a Fire Hydrant. Again, an overrated exercise that is ineffective.

Why is it ineffective? A muscle responds to overload and resistance. You simply can't place enough overload on the glute in that position. You'd need the heaviest ankle weights on earth and it still wouldn't work.

Very High Repetitions –- This applies to any lower body movement, including the glutes. Very high reps for the lower body (more than 20) will not place enough overload and stress on a muscle to make any cosmetic change. So, the people who perform 100 kneeling rear leg kicks, 50 reps of leg presses etc. are simply training for muscular endurance -- that's about it. One might say that at least they're burning calories, but if that's the goal, there are better ways to burn calories (i.e. cardiovascular exercise)

The formula for success remains clear -- calorie reduction to lose fat; cardiovascular exercise to burn more calories, weight training to stimulate the metabolism, including strategic lower body exercises such as squats, lunges and leg presses to tighten the legs and glutes.

Now, go get that bodacious butt you've always wanted.

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

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

How to Be a Burning Fat, Building Muscle Machine

eDiets recommends:
Eating for Life
Atkins Diet
Zone Diet
Bob Greene

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

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

Honestly -- you really can melt away inches. It’s not marketing hype and it’s not based on some strange supplement or magic formula. It’s grounded in physiology and is based on fact. I’ve always had this fantasy of doing an infomercial and actually telling people the truth about how to lose fat. You know what I mean -- not the usual quick fix or fantasy machine that has you achieving six pack abs and a tight butt in 10 seconds a day. My fantasy may have to wait awhile, but at least I can share some of my insights with you here.

This week, an eDiets employee told me how happy she was because her clothes were fitting much looser and that she had lost inches all over her body (yes, including her thighs, butt and "love handles"), however, the scale had not gone down! She went on to tell me that when I originally told her how to lose inches, although she respected my opinion, she just couldn’t seem to buy into it. Guess what? She’s a believer now. She knows scale weight will drop in time, but that losing inches and a few dress sizes while maintaining the same weight has an almost magical quality to it.

I want to first explain some things about muscle versus fat and then provide the antidote. I promise to keep this short and simple to understand.

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

For every pound of muscle you gain, the body burns 30-50 additional calories per day. If you gain five pounds of muscle, that’s 91,000 additional calories per year that you’re burning. Increasing muscle helps to burn fat, stokes the metabolism, increases bone density and makes one look more pleasing to the eye. When fat is decreased on the body and slight muscle gains take place, it creates a more fit and symmetrical look.

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

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

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

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

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

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

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

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

Let’s go!

Dumbbell Close Stance Squat

Starting Position:

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

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

Movement:

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

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

Key Points:

Exhale while returning to the starting position.

Inhale as you lower down.

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

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

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

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

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

Dumbbell Two Arm Lateral Raise

Starting Position:

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

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

Movement:

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

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

Key Points:

Exhale while lifting the weights.

Inhale while returning to the starting position.

You may also perform this exercise from a seated position.

The Biceps Curl

Starting Position:

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

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

Movement:

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

Slowly return to the starting position.

Key Points:

Exhale while lifting the weights.

Inhale while returning to the starting position.

Your upper arms should remain stationary throughout the exercise.

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

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

How about a program where these types of tips are personalized for YOU? This is where eDiets's eFitness can help! You will have the luxury of continuous personal training at a fraction of the cost of hiring a trainer at a health club. Let us do the work for you! If you need help with your nutrition program, our sister company -- eDiets -- can help. With 21 customizable plans, you'll find the right diet for you!

A competitive bodybuilder and former 2001 Mr. Connecticut, Raphael Calzadilla is a veteran of the health and fitness industry. He specializes in a holistic approach to body transformation, nutrition programs and personal training. He earned his B.A. in Communications from Southern Connecticut State University and is certified as a personal trainer with ACE and APEX. In addition, he successfully completed the RTS1 program based on biomechanics

Exercise Tips For The Holidays and a 10-day Plan

Exercise Tips For The Holidays
By Raphael Calzadilla, BA, CPT, ACE
eDiets Chief Fitness Pro

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

If so, then it's time for an abbreviated, fun program. I'm outlining 10 tips for the next 10 days. If you do one each day, it will prepare you for setting your big health and fitness goals when Jan 1, 2006, marches in.

Let's get right to it.

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

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

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

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

The health and fitness pros at eDiets can show you how to combine exercise and nutrition to get the best results. Click here to get started.

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

Starting Position:

• Stand straight with your feet together.

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

Movement:

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

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

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

Key Points:

• Inhale while stepping forward.

• Exhale while returning to the starting position.

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

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

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

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

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

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

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

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

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

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

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

Starting Position:

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

• Maintain a slight bend in the elbows.

Movement:

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

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

Key Points:

• Inhale while lowering your body.

• Exhale while returning to the starting position.

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

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

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

Quadriceps Stretch:

Starting Position:

• Stand straight near a wall or chair.

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

Movement:

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

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

• Repeat this several times and then switch sides.

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

• Stand with your feet slightly wider than shoulders width.

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

• Tighten the abdominal muscles.

• Tighten and tuck in the Glutes (the butt).

• Hold for 10 seconds and keep your breathing natural.
• Repeat two additional times.

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

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

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

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

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

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

Tom Venuto thoughts on workout timing

FAT-BURNING Q & A WITH TOM VENUTO, CSCS, FAT LOSS COACH

QUESTION:

Tom,

I Just purchased Burn The Fat, Feed the Muscle (BFFM) and I have to
tell you that I feel it's the most informative book I've ever picked
up on nutrition. I just have two quick questions about working out
that I didn't find the answers to in your book.

I'm an early riser and I work out at 4:30 am. I prefer to get everything
done and out of the way in the morning. My workout usually consists of
45 minutes of weight training and then 30 minutes of cardio work. What
if anything should I eat before I get to the weight room to help maximize
my fat burning?

Also, I've heard different things about when is the best time of day to
train. What are your thoughts on workout timing? I do my weights
and cardio together but have been getting confused because some experts
say you should split it up. Do you recommend that cardio and weights be
done separately or together and which should come first? For example:
(1) wake up, eat, cardio, lift, or (2) wake up, cardio, eat, lift later
in day?

Brad E.

ANSWER:

There's probably some truth to the idea that each individual has
a certain natural biorhythm which dictates their personal best time to
train (morning people vs. night people, etc).

I've also seen some research literature which cited hormonal ebbs and tides
as evidence for one "perfect time of day" for everyone to lift weights,
but since there is so much variation from person to person, I'm cautious
about making generalizations.

For example, I experimented one season with very early morning training.
I gave it a fair trial for three months straight without missing. I got up
at 5:00 am to eat meal one, then hit the weights at 5:30 am.

But I found that my workouts suffered greatly from this schedule. I was not
mentally or physically primed to train at that early hour. I prefer to train
late in the morning after I've been awake several hours and I have a couple
of meals in me.

If you've discovered a certain time that "feels" good to you and suits
your lifestyle, go with it. I don't believe there is a single best time
of day to train.

I've seen many people get results while training at just about any time of
the day or night. I even know a few people who train at midnight or in the
wee hours of the morning at a 24 hour health club or home gym.

As for eating prior to workouts, if you are only doing cardio early in
the morning, then it's okay to do the cardio without eating anything
beforehand. Although controversial, many fitness experts believe that
it's even more more effective for fat loss to do cardio in a fasted state.
However,the same is not true for strength training.

Most people will compromise their workout performance too much by weight
training on empty. Instead, I suggest you eat before weight training
in the morning and especially if you are doing weights and cardio together
in one long workout.

If you are the type of person who has trouble training too soon after
a full meal because the food sits "heavily" in your stomach, or makes you
feel nauseous, then at least have a light meal or a meal replacement drink
that's not too filling. Then be sure to take one of your largest meals
of the day immediately after training.

Judging by the number of times I've heard questions about workout timing,
a lot of people are concerned about doing it "wrong." Well, the only way
you can really get it "wrong" is by doing nothing, but you can definitely
fine tune your workout timing approach based on your objectives.

If training in the early morning works well for you, then I'd suggest
you continue. If you're not getting the results you want, you might
consider experimenting with a different training time

The ideal training time will depend on:

(1) your goals/primary objective (fat loss versus gaining mass)
(2) practical considerations like job, family and time available
(3) whether you're doing cardio only or cardio + weights the same day.

When considering workout timing issues, a good rule of thumb to follow is:

"Never compromise your primary objective."

When fat loss is the primary objective, and it's just a cardio day,
then doing your cardio first thing in the morning on an empty stomach has
many benefits for increasing fat loss, not to mention it's a great way to
start the day, physically as well as psychologically. Eat your first meal
immediately afterwards.

If you're on a fat loss program and you're doing weights and cardio the
same day, you have options:

One, do your cardio early in the A.M. on an empty stomach,
then eat meal one immediately afterwards. Hit your weights in a
separate session later in the day - late morning, afternoon or
evening.

Two, since working out twice a day isn't practical for everyone,
a second option is to eat your first meal, give it just enough time
to start digesting, then hit the weights first and your cardio second,
followed immediately by your second meal.

On a muscle growth program, things are different. I don't recommend
morning cardio in a fasted state on muscle mass building programs.

In fact, I recommend keeping the cardio to a minimum on muscle gaining
programs: 3 days per week for 20-30 minutes is usually plenty. Ectomorphs
(skinny, small jointed, slow-gaining body types) might do even less cardio
and extreme ectomorphs may do none at all.

On the muscle mass program, split up your cardio and weights if that's
practical and space them out a good eight hours or so (lift in morning, cardio
at night, or vice versa). Eat plentifully after each workout session.

If two separate sessions - one cardio and one weights - doesn't fit your
schedule, no worries, just do your cardio workout immediately after
your weight training in the same session

If you're doing cardio & weights in the same session, and your prime
objective is bodybuilding, then always hit the weights first and cardio
last because you will have the most strength and energy for whatever you
do when you are fresh at the beginning of the workout. Put the most
energy into your primary objective.

One final suggestion is to get yourself on a regular schedule
rather than to train at random times that vary from day to day.

People who have a designated workout time every day,
regardless of whether it's 4:30 in the morning, 12:00 noon or 10:00 pm
in the evening, tend to be the most consistent in the long run and many
become fiercely religious about their "sacred workout hour."

The big advantage of getting onto this kind of regular schedule is that
it will begin to become a habit. Eventually, your "training time" can become
as deeply ingrained into your daily habit patterns as taking a shower
every morning and brushing your teeth before bed every night.

That's the point where your workouts no longer require willpower and
they become more difficult NOT to do than to do... and that is a great
place to arrive at.

Train hard and expect success,

WITH TOM VENUTO, CSCS, FAT LOSS COACH

Lunges, leg lifts, and squats are all great exercises for working the glutes

Be a Squatter
By Jillian Michaels

The gluteals, located on the back of the hips (as if you didn't know that), are the largest and strongest muscles in the body. Their function is hip extension, or driving the upper legs backward. I cannot overstate how important it is to make sure these muscles are getting their workout. Activities that engage this muscle group include walking, running, jumping, and climbing.

Lunges, leg lifts, and squats are all great exercises for working the glutes. Here's the lowdown on some of my favorite squats:

Traditional squat (beginner): Stand with your feet hip-width apart, with your weight on your heels. Keep your abs tight and your shoulders squarely over your hips. Sit back and down as if you were going to sit on a bench. Keep your back straight. Then stand back up, straightening your legs, and repeat.

Sumo squat (intermediate): Place your feet as wide apart as you can and point your toes outward. Lower your body until your thighs are parallel to the floor. Hold for a beat, then exhale and press back up to the starting position. Repeat. This squat modification places a greater emphasis on the inner and outer thighs.

One-leg squat (highly advanced): Stand with your weight balanced on your right leg. Lift your left foot an inch or so off the ground. Keep your head up, and don't lean forward; abs stay tight, and the right heel stays on the ground. Don't let the knee go over the toe. Slowly lower yourself as far as you can comfortably go. Exhale and stand up straight, still balancing on the right leg. Continue for a full set on the right leg, then switch to the left leg and repeat. This modification requires tremendous balance and allows you to strengthen each leg.

JILLIAN'S TIP OF THE DAY JILLIAN'S TIP OF THE DAY
Squat Right
Don't let good form slip when you're doing these squats. Be mindful of the following:

• Keep your eyes focused forward.
• Don't lean forward or let your heels come off the ground.
• Don't let your knees travel forward over your toes or bow inward as you lower or stand.
• Keep your belly button sucked in toward your spine as you stand back up, being careful not to arch your back. -- Jillian Michaels

What is Prime Exercise Time?

Continues from Exercise: Just Minutes in the Morning? by Tom Venuto

Whether or not morning cardio in the fasted state increases "real world" fat loss is still the subject of controversy, but there are many other reasons you might want to consider making it a part of your daily routine. G. Landry, despite his doubts about whether the fuel source matters, admits, "If I had to pick a single factor I thought was most important in a successful weight loss program, it would have to be to exercise first thing in the morning."

Here are some of the additional benefits of doing cardio early in the morning:

1. It makes you feel great all day by releasing mood-enhancing endorphins.

2. It "energizes" you and "wakes you up."

3. It may help regulate your appetite for the rest of the day.

4. Your body's circadian rhythm adjusts to your morning routine, making it easier to wake up at the same time every day.

5. You�ll be less likely to "blow off" your workout when it's out of the way early (like when you�re exhausted after work or when friends ask you to join them at the pub for happy hour).

6. You can always "make time" for exercise by setting your alarm earlier in the morning.

7. It increases your metabolic rate for hours after the session is over.

Of all these benefits, the post-exercise increase in your metabolic rate is one of the most talked about. Scientists call this "afterburn" effect the "excess post-exercise oxygen consumption" or EPOC for short.

Looking only at the number of calories and the type of calories burned during the session doesn't give you the full picture. You also need to look at the increased number of calories you continue to burn after the workout is over. That's right - work out in the morning and you burn calories all day long. Imagine burning extra fat as you sit at your desk at work! That's the good news. The bad news is, the degree of EPOC is not as great as most people think. It's a myth that your metabolism stays elevated for 24 hours after a regular aerobic workout. That only happens after extremely intense and/or prolonged exercise such as running a marathon.

After low intensity exercise, the magnitude of the EPOC is so small that its impact on fat loss is negligible. Somewhere between 9 and 30 extra calories are burned after exercise at an intensity of less than 60-65% of maximal heart rate. In other words, a casual stroll on the treadmill will do next to nothing to increase your metabolism.

However, EPOC does increase with the intensity (and duration) of the exercise. According to Wilmore and Costill in "Physiology of Sport and Exercise," the EPOC after moderate exercise (75-80%) will amount to approximately .25 kcal/min or 15 kcal/hour. This would provide an additional expenditure of 75 kcal that would not normally be calculated in the total energy expended for that activity. An extra 75 calories is definitely nothing Earth shattering. However, it does add up over time. In a year that would mean (in theory) you would burn an extra 5.2 lbs of fat from the additional calories expended after the workout.

One way to get a significant post exercise "afterburn" is high intensity interval training (HIIT). HIIT is done by alternating brief periods of high intensity work (85% or more) with brief periods of lower intensity work. Studies on the effects of HIIT have demonstrated a much higher EPOC, which can add substantially to the day's calorie expenditure. In one study, scientists from the University of Alabama compared the effects of two exercise protocols on 24-hour energy expenditure. The first group cycled for 60 minutes at a moderate intensity. The second group performed HIIT, cycling for two minutes at high intensity followed by two minutes at a low intensity. The group that performed the HIIT burned 160 more calories in 24 hours than the low intensity group. That means the HIIT group would burn an extra 11.8 pounds of fat in one year if they did HIIT five days a week instead of conventional training.

Ironically, weight training has a much higher magnitude of EPOC than aerobic training. Studies have shown increases in metabolic rate of as much as 4-7% over a 24-hour period from resistance training. Yes - that means bodybuilding does burn fat � albeit through an indirect mechanism. For someone with an expenditure of 2500 calories per day, that could add up to 100 - 175 extra calories burned after your weight training workout is over. The lesson is simple: Anyone interested in losing body fat who is not lifting weights should first take up a regimen of bodybuilding, then � and only then � start thinking about the morning cardio!

A common concern about doing cardio in the fasted state, especially if it's done with high intensity, is the possibility of losing muscle. After an overnight fast, glycogen, blood glucose and insulin are all low. As we�ve already concluded, this is an optimum environment for burning fat. Unfortunately, it may also be an optimum environment for burning muscle because carbohydrate fuel sources are low and levels of the catabolic stress hormone cortisol are high. It sounds like morning cardio might be a double-edged sword, but there are ways to avert muscle loss.

All aerobic exercise will have some effect on building muscle, but as long as you don't overdo it, you shouldn't worry about losing muscle. It's a fact that muscle proteins are broken down and used for energy during aerobic exercise. But you are constantly breaking down and re-building muscle tissue anyway. This process is called "protein turnover" and it's a daily fact of life. Your goal is to tip the scales slightly in favor of increasing the anabolic side and reducing the catabolic side just enough so you stay anabolic and you gain or at least maintain muscle.

How do you build up more muscle than you break down? First, avoid excessive cardio. Aceto suggests limiting your cardio on an empty stomach to 30 minutes, and then it would be "highly unlikely that amino acids will be burned as fuel." He also mentions that "a strong cup of coffee should facilitate a shifting to burn more fat and less glycogen. If you can spare glycogen, you�ll ultimately spare protein too." You might also want to consider experimenting with the thermogenic ephedrine-caffeine-aspirin stack (or it's herbal equivalent).

Second, give your body the proper nutritional support. Losing muscle probably has more to do with inadequate nutrition than with excessive aerobics. Provide yourself with the proper nutritional support for the rest of the day, including adequate meal frequency, protein, carbohydrates and total calories, and it's not as likely that there will be a net loss of muscle tissue over each 24-hour period.

Third, keep training with heavy weights, even during a fat loss phase. Using light weights and higher reps thinking that it will help you get more "cut" is a mistake: What put the muscle on in the first place is likely to help you keep it there.

Still petrified of losing your hard-earned muscle, but you�d like to take advantage of the fat-burning and metabolism-boosting effects of morning cardio? One strategy many bodybuilders use is to drink a protein shake or eat a protein only meal 30-60 minutes prior to the morning session. The protein without the carbs will minimize the insulin response and allow you to mobilize fat while providing amino acids to prevent muscle breakdown.

In conclusion, it seems that morning cardio has enough indisputable benefits to motivate most people to set their alarms early. But let's talk bottom line results here: Does it really result in more "real world fat loss" than aerobics performed at other times of the day or after eating? I have to believe it does. Experience, common sense and research all tell me so. Nevertheless, this will obviously continue to be an area of much debate, and clearly, more research is needed. In the meantime, while the scientists are busy in their labs measuring respiratory exchange ratios, caloric expenditures and rates of substrate utilization, I'm going to keep waking up at 6:00 AM every morning to get on my Stairmaster.

More about exercise timing:

Tom Venuto thoughts on workout timing


References

1. Aceto, Chris. Everything you need to know about fat loss. Club Creavalle, Inc. (1997).

2. Bahr, R. Excess post-exercise oxygen consumption � Magnitude, Mechanisms and Practical Implications. Acta Physiol Scand. Suppl. (1992) 605. 1-70.

3. Bergman, BC, Brooks, GA. Respiratory gas-exchange ratios during graded exercise in fed and fasted trained and untrained men. Journal of Applied Physiology. (1999) 86: 2.

4. Brehm, B.A., and Gutin, B. Recovery energy expenditure for steady state exercise in runners and non-exercisers. Medicine and Science in Sports and Exercise. (1986) 18: 205,

5. Brybner, BW. The effects of exercise intensity on body composition, weight loss, and dietary composition in women. Journal of American College of Nutrition, (1997) 16: 68-73