WORLD'S GREATEST EXERCISE EVER?

The World's Greatest Exercise?

Why Squats are Essential to a Stronger and Healthier Body

More than just a 'leg exercise,' squats put you on the fast track to full-body fitness

Overview

Consider this your wakeup call: A good workout program must include some type of squat.

This isn’t just about your legs, even though squats are the best way to build stronger quads, hamstrings and glutes. From a functional training standpoint, you can’t do better.

Squatting is a fundamental pattern that’s basic to human movement. Regularly performing squats keeps your body moving the way it was designed to, while helping to protect you from injuries related to a sedentary lifestyle.

Squats are also heart healthy. Forget the butt-numbing stationary bike or elipitical machine; sets of higher rep squats will jack up your heart rate to near sprint-like levels.

Finally, squatting is just plain fun. It’s good old-fashioned hard work that requires every ounce of focus you got, and almost makes you feel like an athlete at the same time. What’s not to love?

Some people assume that squatting is beyond their current capabilities. But guess what: If you’ve picked something up off the ground, sat in a chair, or straddled a toilet seat today, congrats. You’ve performed a squat.

But the real magic happens when you begin loading the basic squat with weight. This is what improves performance, increases muscle mass, burns fat, and helps offset postural imbalances.

Squats are so demanding that they trigger the release of hormones like testosterone. Once those hormones enter the bloodstream, they support the growth of your whole body.

Improved Performance

Whether your goal is to finally dunk a basketball in your rec league, look great for the beach, or simply be able to bound up stairs two at a time, squats can help you get from point A to point B fast.

Squats target the “go” muscles of the legs -- namely the quadriceps, glutes, and hamstrings -- which all play an important role in serious athletic endeavors like sprinting, jumping, landing, and change of direction.

Specifically, squats improve your power. Power is the ability to apply a lot of force in a minimum amount of time, making it important in both athletics and many everyday activities.

Squats also build strength, which is the foundation for everything. You can’t swing a baseball bat, or even zip past crowds of zombie-eyed shoppers on Black Friday, without having a pool of strength to tap in to.

The beauty of squats versus say, the leg extension or leg curl, is that squats force a lot of big muscles to work together to perform the movement. Because of this, it’s common for trainees to see serious improvements in strength very quickly.

Improved Muscle Gains

Since squats make you stronger and more powerful, it’s not surprising that they can also increase muscle size. This is due in part to the squat recruiting so many muscles simultaneously, but there may also be a hormonal explanation.

According to Dr. Jeff Volek, author of The TNT Diet, squats are so demanding that they trigger the release of hormones like testosterone. Once those hormones enter the bloodstream, they support the growth of your whole body.

And because squats are truly a full-body exercise, you burn a ton of calories when you perform them.

How can a “leg exercise” be a full body? When you place a loaded barbell on your back, every muscle in the body has to fire.

• Your upper back muscles hold the weight and help keep the body upright throughout the set.

• Your core must fire to prevent the body from tipping over.

• And of course, every muscle group in the lower body plays a part in the movement.

So, even if your goal isn’t to add a lot of muscle mass -- although, to be fair, the more lean mass you have, the more calories you burn at rest -- squats will help burn body-fat by the mere fact that hundreds of muscles are pitching in to get the job done.

Posture, Movement, Bone Density, and More

Finally, and arguably most important of all, squats help offset many of the muscular imbalances and weaknesses that we accumulate in our daily lives.

We move so little as a society, spending most of our days sitting and staring at computers and televisions like zombies, that we’ve seemingly forgotten how to move as well.

We didn’t start out this way. Ever watch a two-year old bend down to pick something up off the floor? It’s a picture perfect squat every time.

Squatting helps “relearn” this essential pattern and alleviate many of the issues related to being sedentary. When you strengthen the glutes, the hip flexors (muscles in the front of your thighs and hips), which are normally stiff or short, will become less tonic or active.

Also, by forcing you to engage your upper back, squatting helps reinforce proper posture, something your 9 to 5 desk job can slowly rob from you.

A movement that will help you stand taller, feel stronger, and stay lean? It’s no wonder that no workout plan is complete without squats, nature’s perfect full-body exercise. 

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GET IN SHAPE DIET (BIKINI DIET)

Bikini Diet

CHAI...i really spent like 2 weeks or more , doing this research and am fully convinced that its the best and it suit NIGERIA common foods. Just glance through it and make your comment or suggestion?

Step 1

Skip soda and drink pure water instead. Drink an ounce of water for every 2 pounds of body weight every day. Soda isn't as hydrating as water, and the bubbles can cause bloat.

Step 2

Swap your white pasta and white rice for quinoa, brown rice or even popcorn (without butter and salt). Three servings a day of whole grains can help fill you up with fiber and decrease body fat.

Step 3

Eat three to five daily servings of fresh fruits and vegetables, which contain water, fiber and nutrients but no unhealthy fats and sugars.

Step 4

Eat raw nuts and lean meat, including fish, chicken and lean cuts of beef, for low-fat protein boost. Nuts also contain heart-healthy unsaturated fats to keep you full without packing pounds.

Step 5

Consume 2 tablespoons of vinegar daily. Acetic acid, the active ingredient in all vinegars, has been shown to help jump-start the enzymes that break down fat. If the idea of guzzling vinegar straight ruins your appetite, eat salad with a vinegar-based dressing to get your daily dose.

Warnings

• Consider consulting a health care professional before beginning any new exercise regimen.

Tips

• Hold your arms out to the sides or straight in front of you for balance during leg and bottom exercises. For an advanced workout, hold a 5-pound dumbbell in each hand.
• Avoid sitting as much as possible throughout your day. Most activities you do while sitting, such as watching TV or working at a desk, can be performed while standing.
• To emphasize muscle definition and hide cellulite lumps, smooth self-tanner over your legs and buttocks.

Things You'll Need

• Towel
• Medicine ball
• 2 5-pound dumbbells
• NO FALL MY HAND OOOOO.

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HOW TO GET YOUR LEGS &BUTT IN SHAPE FOR THAT SEXY DRESS

How to Get Your Legs & Butt in Shape for a Bikini

Loading up on comfort foods may feel nice in the colder months, but when bikini season rolls around, it's time to unveil the body that's been hiding beneath those warm sweaters and winter boots. For many women, toning the bottom and legs can pose a particular challenge, but with a combination of strength training and cardio, you can get your rear view in peak condition. Incorporate a few healthy, fiber-filled diet tweaks and you'll be more confident to flaunt your lower half by the pool or on the beach.

Bikini Exercises

Step 1

Stand with feet slightly wider than shoulder-width, feet pointed about 45 degrees outward, to perform plié squats. Squeeze your glute (butt) muscles and lower until your knees are bent at a 90-degree angle. Slowly rise to start and continue for one set of 20 repetitions. On the last repetition, squat and rise just a few inches in a pulsing motion. Pulse 20 times. This exercise tones your glutes, thighs and calves

Step 2

Stand with feet shoulder-width apart, toes forward, to perform a "touchdown," a combination squat and reverse lunge. Bend your knees 90 degrees while sticking your bottom out behind you. Take a large step backward with your left foot, then bend your knees at 90-degree angles to lunge. Push off with your left foot to return to start. Continue squatting and lunging, alternating legs, for 15 to 20 repetitions on each leg. This move combines leg and bottom strength training.

Step 3

Stand with feet shoulder-width apart to perform an explosive jumping lunge. Step forward with your right foot and bend your right and left knee at 90-degree angles to perform a basic lunge. Jump upward, switching legs midair. You should land with your left leg in front and your right leg behind. Bend your knees to lunge on your left leg. Continue for 10 to 20 repetitions. This exercise blasts your calves and thighs.

Step 4

Stand with feet together and your right foot on a folded towel so that your foot slides across the floor easily. Bend your left knee 45 degrees as you slide your right foot to the side. Slide your foot back to start as you straighten your left leg. Do 10 repetitions or as many as you can do in 30 seconds, then switch legs. This exercise targets your glutes, outer thighs and inner thighs.

Step 5

Stand with a medicine ball held firmly between your ankles. Step forward with your right foot, squeezing your legs together to keep the ball off the ground. Walk forward for 10 to 20 steps, then walk backward to your starting position. You'll feel this move in your inner thighs.

Step 6

Perform at least 150 minutes a week of moderate cardio -- including running, swimming, biking or elliptical exercise -- to burn excess calories and tone your lower half.

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Muscle Toning Workout for Women

    

Nigeria women with sharp sharp Result,trust me Nigeria Fitness Trainers are trying because they have to make sure the result is seen if not...the world will hear about how fake and deceiving the trainer is.

well i have seat down and write this to en-lighten and make women understand the process of toning.

especially with Nigeria FOOD.

 Dumbbells are an efficient strengthening tool for multiple muscle groups in your body

When many women want to get in good physical shape, they want their bodies to have a toned, sleek look instead of a muscular look. To develop long, lean muscle, strength train consistently with a low amount of weight. Use free weights and strength-training machines to strengthen muscle groups in your chest, arms, shoulders, back, abdomen and legs. Perform more sets with more repetitions to develop a toned physique.

Upper Body Training

Dumbbells are ideal for training your upper body. Not only do they target the primary muscle being trained, they help build muscle in the stabilizing muscles during exercise implementation. Start your upper body strength-training workout with dumbbell bench presses and inclined and declined dumbbell chest presses to work your central, upper and lower pectoral muscles. Move on to dumbbell biceps curls, military presses and triceps extensions to strengthen your shoulders and arms. Finish your upper body workout with bent-over dumbbell rows and shrugs to target your central and upper back muscles. Perform three sets of 12 to 15 repetitions of each exercise to tone your upper body.

Lower Body Training

Dumbbells and a barbell are helpful when strengthening your glutes, hips, hamstrings, quadriceps and calves. Place a barbell across your shoulders, or hold a dumbbell in each hand at hip height or shoulder height, and perform basic squats and lunges. Both of these exercises help strengthen your quadriceps, hamstrings, hips and glutes. Train your calves with calf raises. With a barbell on your shoulders or with dumbbells at hip height, stand on the edge of a step or other raised surface and complete sets with your toes pointed forward, inward and outward to strengthen your central, outer and inner calves. For toning, perform three sets of 12 to 15 repetitions of each lower-body strengthening exercise.

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WEIGHT LOSS TIPS

Weight Loss Tips:

Take in fewer calories than you expend. Few people understand this basic, simple concept.

•Eat smaller meals 3-5 times per day.

Eat nutrient dense foods such as whole grains, lean proteins, fruits, and vegetables.

•Eat slowly, and wait 10-15 minutes before taking second helpings.

•Don’t eliminate everything you like from your diet. Eat those things in small amounts (pizza, candy, cookies, etc.).

•Prepare healthy snacks that are easily available (cut carrots, apples, etc.).

Avoid buffets.

•Drink plenty of water, especially immediately before meals.

 

The Healthy Weight Approach to Dieting:

 

•Eat in moderation. If you are not hungry, don’t eat.

•Enjoy a variety of foods that will provide essential nutrients.

•Three-quarters of your lunch and dinner should be vegetables, fruits, cereals, breads, and other grain products. Snack on fruits and vegetables. Eat lots of dark green and orange vegetables. Choose whole-grain and enriched products more often.

•Choose lower-fat dairy products, leaner meats and alternatives, and foods prepared with little or no fat. Shop for low fat (2% or less) or fat-free products such as milk, yogurt, and cottage cheese. Eat smaller portions of leaner meats, poultry, and fish; remove visible fat from meat and the skin from poultry. Limit the use of extra fat like butter, margarine, and oil. Choose more peas, beans, and lentils

•Limit salt, caffeine, and alcohol. Minimize the consumption of salt. Cut down on added sugar such as jams, etc. Limit beverages with a high caffeine content (tea, sodas, chocolate drinks) and caffeinated coffee to two cups per day. Minimize alcohol to one to two drinks per day.

•Limit consumption of snack foods such as cookies, donuts, pies, cakes, potato chips, etc. They are high in salt, sugar, fat, and calories, and low in nutritional value.

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DIET AND EXERCISE TIPS: SELF HELP

DIET AND EXERCISE TIPS

Self-Help Guidelines for Healthy Activity:

•Consult a physician – men over age 40; women over 50; people with (or at risk for) chronic health problems such as heart disease, diabetes, or obesity.

•Start out slowly and build up activity gradually over a period of months. This will help avoid soreness and injury.

•Try to accumulate 30 minutes or more of moderate-intensity cardiovascular activity each day. You can do all 30 minutes together or through short bouts of intermittent activity (e.g., 10 minutes at a time).

•Add strength-developing exercises at least twice per week.

•Incorporate physical activity into your day (walk to the office or store, take the stairs instead of the elevator, walk or jog at lunch time, etc.)

•Make leisure time active – garden, walk, ride a bike with family and friends, participate in an exercise class, join in a sports activity.

•Select activities you enjoy, find satisfying, and that give you a feeling of accomplishment. Success leads to increased motivation to be physically active.

•Be sure your activities are compatible with your age and physical condition.

•Make it convenient to be active. Choose activities that are readily accessible (right outside your door) like gardening, walking, or jogging.

Try “active commuting.” Cycle, walk, or in-line skate to work or to the store.

•Make your activity enjoyable – listen to music, include family and friends, etc.

 

For those who are already moderately active, increase the duration and intensity for additional benefits.

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DIET AND EXERCISE TIPS

Diet and Exercise Tips

Excessive body weight contributes to snoring and obstructive sleep apnea, in addition to being a major influence on general health and well-being. Obstructive sleep apnea occurs in about 50-60 percent of those who are obese.

A recent report from the National Centre for Health Statistics concludes that  35 percent of adults exercise regularly (more than 6 of 10 don’t), and nearly four in 10 aren’t physically active. Lack of exercise can increase the risk of diabetes, heart disease, and stroke. The CDC estimates that “about 115,000 deaths are associated with obesity each year in the Nigeria and am sure even more because we don't have a good record.” However, this estimate is likely to change in the future as more data become available.

Proper diet and exercise are the mainstays for a healthy lifestyle, although many Nigerians turn to costly fad diets and exercise programs that fail to provide weight loss and a healthy lifestyle. The basic tenets to gradual weight loss and good health include developing healthy eating habits and increasing daily physical activity.

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