Vastus Laterallis: Quad Sweep Function: Extension when hip is flexed. Location: Inserts 2/3 up the femur on the outer portion of the quad and reinserts at the knee. Exercises: Hack Squats Vastus Mediallis: Tear Drop Location: Inserts 1/2 up the femur on the inner portion of the Quad and reinserts at the knee. Exercises: Leg Extensions Semitendinosus Function: Extends the hip joint and bends the knee. Location: Back middle portion of the thigh. Exercise: Barbell Lunges Semimembranosus Function: Extend the hip joint and bend knee and also some middle rotation. Location: Back middle side of the thigh. Exercise: Lying Leg Curl Bicep Femoris: Long Head Function: Knee Flexion and Hip Extension. Location: Lower inner portion of the back of the thigh. Exercise: Seated Leg Curl Bicep Femoris: Short Head Location: Upper Inner portion of the back of the thigh. Gastrocnemius Function: Plantarflexion at the ankle. Location: Back portion of the lower leg. Diamond-shaped muscle people refer to as the calf. Exercise: Standing Calf Raises Soleus Location: Back part of the lower leg that runs below the knee to the heel. Exercise: Seated Calf Raise Rep Ranges As you can see from the anatomy info above, there are a lot of muscles that make up the legs. The legs are used daily for basic activities like walking, standing, going upstairs, or just getting up from a chair. What does this mean to you as a trainer? If you are looking to put size on your legs, half-ass workouts will not do anything; your legs are accustomed to working all day. Only dedication to intense hard work in the gym will break down the dense thick muscle fibers of the legs and their only choice will be to get bigger and stronger. Scivation 3-Day Beginner's Training! Watch The Video - 17:33 You need to force your legs to grow. Your legs will resist you. They will burn, shake and burn some more while you work out, but you need to push through and want more, as this is the only way to make your legs grow. The legs consist of many muscles so you will need to use a good amount of volume, many angles and different exercises to stimulate all the muscles of the legs. Our rep range will depend on the exercise. I like to use a lower rep range (4-6) with most of the compound exercises to help build strength and a solid foundation. With the isolation exercises I like to use a moderate (8-12) to high rep range (15-20). This helps pump up the muscle to deliver more nutrients and break up the fascia tissue for more growth. All exercises should be performed in perfect form because bad form or habits you start now will follow you and will lead to lack of progress—or worse, an injury in the future. Many if not all the exercises will be new to you. So make sure you use the Exercise Guide on Bodybuilding.com to help you with your form. Now that you understand which muscles make up your legs, their function, location, how to contract your back and the rep range needed to stimulate it, let's give you some workouts to help you build your legs. Words To Live By The workouts above are only as good as the work you put forth with them. If you continue down the path of half-ass workouts or no workouts at all for your legs, you will not see a difference. If you decide enough is enough and you want to have big thick tree trunk legs then get ready to work. You need to hit each and every set with all you have, using perfect form and rest as long as you need but nothing more. No workout day is going to be harder than leg day, period. Now eat up and get to the gym, you have legs to build.

The following 13 back exercises for men and accompanying videos work the back muscles, including the lats, middle and lower back muscles. Select any of the back exercises to watch the accompanying video. These exercises are grouped into exercises that specifically work the lats, middle back, and lower back, respectively. Below the exercises, find four back workouts as well as links to EMG’s other muscle specific guides. Lat Specific Back Exercises for Men Wide Grip Pulldown The wide grip pulldown works to build size and strength in the outer part of the upper lats. It is one of the good back exercises for those who cannot do wide grip pull ups. It can also be used as an alternate to wide grip pull ups. This exercise also allows the user to do much more than body weight while putting less pressure on the joints. When performing this exercise, it is important to keep you back straight and not to sway with the weight. Close Grip Pulldown The close grip pulldown works to build size and strength in the inner part of the upper lats. It is one of the good back exercises for those who cannot do close grip pull ups. It can also be used as an alternate to close grip pull ups. This exercise allows the user to do much more than body weight while putting less pressure on the joints. When performing the exercise, it is important to keep you back straight and not to sway with the weight. Wide Grip Pull Ups Wide grip pull ups build size and strength in the inner area of the upper lat. The exercise can be performed with varying grip length. The grip can range from shoulder-width to as wide as is comfortable without putting pressure on the shoulders and wrists. A full range of motion is ideal, but can be problematic for those with shoulder problems. If that is the case, lower all the way, but do not pull past where the elbows are at a 90 degree angles. A weight belt can be used when performing the exercise for those who require more than their body weight to do this exercise. Close Grip Pull Ups Close grip pull ups build size and strength in the inner area of the upper lat. The exercise can be performed with two grips. An underhand grip with the hands touching will work the inner part of the lat more and will also act as a secondary bicep workout. Most pull up bars have handles that are just less than shoulder-width apart and are perpendicular to the bar. These can also be used to perform this exercise. They will not work the lat as much, but they are often easier on the wrist and shoulders. For those who require more than their body weight to do a close grip up, a weight belt can be used when performing the exercise. One Arm Cable Row The one arm cable row is one of the primarily shaping and developing back exercises for the middle back. By using one arm at a time, the user is able to isolate each lat to better balance the back muscles. The one arm cable row can be performed in a variety of positions. The feet can be close together or staggered. A staggered foot position can help to balance the body weight and make the exercise easier on the low back. The free arm can either be placed against the machine for support, or rested on the knee or hip. The keys when performing the one arm cable row are to get the longest range of motion possible and to perform the exercise in a deliberate manner. Lower Back Specific Back Exercises for Men Deadlift The deadlift is one of the primary back exercises for building strength in the low back. The proper grip for the deadlift is one overhand grip and one underhand grip. This exercise requires very proper form to limit the risk of injury. Those who have a low back injury should avoid performing this exercise with heavy weights. If the exercise can not be performed without back pain, then it should be avoided; the lower back can then be worked using either hyperextensions or a back extension machine.

Stew Smith If you are like most active people, the weekend is your time to shine when it comes to working out. The few weekday workouts you are able to squeeze in are shortened by work and life, so you use the weekend to play catch-up. The week is time to relax, but the weekend is your chance to push yourself, whether that means participating in a race, ob... more by Alden Mills Contributed by Marcus Colburn Mixed Martial Artist Fighters, Modern Day Gladiators They enter the ring to the sound of rap, rock, old-school hip-hop, reggae, and even country-and-western, but the one thing every MMA fighter has in common is a powerful athletic physique built from metabolic resistance training. These modern-day warriors know be... more by Stew Smith This Warning Order is a course description of BUD/S, Basic Underwater Demolition/SEAL Training. There is some very valuable information in this Warning Order on subjects such as a course description on all three phases of BUD/S, workouts to get you prepared for the physical stresses of BUD/S, and helpful hints on nutrition. The BUD/S Warning Ord... more Leg days are great! Especially for the tactical athlete who needs to have a strong foundation of core and leg strength to do challenging job-related skills like rucking, equipment carry, buddy carry, running hills and stairs, and swimming with fins for long distances. So when you think leg day, do you think of adding in these type of job perf... more by Stew Smith An Army Reservist of twenty plus years emailed me for some help. This question, and the need for a basic program, is universal throughout the military ranks - active and reserve. There is a growing trend in remedial fitness. Here is the question: "I have corresponded with you in the past and a while back you sent me an intermediate level fitne... more

Here are some of Arnold's best chest-training tips culled from the many articles he wrote and interviews he gave over the years. Arnold competed as a powerlifter early in his career, so building a big chest started with training for strength. Arnold's top weights on the bench included a 500-pound single and 405 for 8 reps. Arnold once did a 225-pound bench for 60 reps! Arnold believed the concept of progressive overload was critical to building his pecs. "I strongly believe that the size of your muscles grows with the size of the weights you're using for repetitions." Arnold included basic multi-joint movements in his routine that hit the pecs from every angle, which he knew would lead to optimal pec development from top to bottom. "I knew the routine had to be basic and very heavy." Arnold hit every body part, not just chest, with high volume and frequency. His offseason routine consisted of up to 26 working sets on a high-volume day, and he trained his pecs three days per week, taking at least 48 hours off between workouts for recovery. That kind of volume and frequency suited The Oak during his competitive years, but for anyone with a full-time job, it's likely to induce significant jumps in cortisol levels and fatigue. Cycle short periods of high volume or high frequency training into your workout on occasion, but listen to your body for signs of overtraining. Arnold also cycled heavy and light days to both work the muscles with different relative intensities and ensure he wasn't overtraining his pecs. Once you become familiar with the various basic movements in the gym, evaluate your weaknesses and try variations of basic exercises. "Not everybody responds to the bench press. You need to determine for yourself which are the best exercises for your body." Other variations he commonly tried included using slightly closer or wider grips on the barbell to move the area of emphasis in or out a few degrees. Know the advantages of dumbbells and barbells, but use both in your training. "I feel a better stretch when doing dumbbells, especially with incline movements. The dumbbells can be lowered deeper than a barbell." This is important because a muscle that's fully stretched is capable of a stronger contraction, so long as you don't overstretch the shoulder joint. Thermogenic Capsule For Cutting FatGo Now! Arnold commonly started with 1-2 warm-up sets and then increased the weight on succeeding sets (called a pyramid set) while decreasing the reps. Still, he trained in a fairly low rep range, often starting at 12 and working his way down to six. Arnold believed that a lack of focus and concentration was the biggest mistake bodybuilders made when hitting chest. "Flex your pectoral muscles throughout the movement, but especially at the top." Contracting your pecs hard at the top increases the intensity of the movement. ARNOLD'S BACK TRAINING It would be a mistake to think the "back" consists of a single muscle. It's a group that includes the middle and lower traps, rhomboids, the upper and lower portions of the latissimus dorsi, the erectors (low back), and even the rear delts. Arnold's approach to this complex group came from all angles. When he began competing at the elite level, Arnold's back wasn't as imposing as his mammoth chest and arms. By employing basic, multi-joint movements to target all areas of his back, he was able to bring it up. Here are some the basic principles Arnold followed when training back. Arnold typically broke his back training into two types of movements: chinning and pull-downs for lat width, and rows for overall thickness. Lat pull-downs and pull-ups build a strong V-taper, while rows and bent-over movements better target the middle-back musculature. When he began competing at the elite level, Arnold's back wasn't as imposing as his mammoth chest and arms. By employing basic, multi-joint movements to target all areas of his back, he was able to bring it up. Chins with an underhand grip and pull-ups were a big part of Arnold's approach to building wide lats. He also varied his grip width, went up to the bar behind his head and to his chest, and sometimes used added resistance or simply his bodyweight. The net result was an assault the worked the lats from multiple angles for better overall development. "Wide-grip pull-ups coax the upper lats to come out, " Arnold said. With wide-grip movements, the elbows stay out away from the sides, meaning the upper lats become the focus. With close-grip and reverse-grip back exercises, the elbows stay in tighter to the sides; this reduces the emphasis on the upper lats and instead places more of the focus on the lower lats. One technique Arnold favored was to shoot for a total number of chins, say 50, rather than target a particular number of sets. "On the first set you may do 10 reps. Perhaps you struggle with 8 reps on the second set. You have 18 reps now. If you make 5 on the third set, you have 23 reps. You continue to add them until you reach 50, even though it may take you 20 sets to do it. That's how I built up my chinning power, and I was very successful with it." For Arnold, with chins or with any other back move, gains in strength meant he'd have to increase the weight. "After you've mastered 10-12 reps in any type of chin, then you can start to put weight around your waist." Arnold argued that just increasing the number of reps you do as you get stronger wasn't as beneficial to the bodybuilder looking to maximize muscle growth as increasing the resistance. Not everyone can do chins or pull-ups with their bodyweight. Arnold recommended using the pull-down machine until your strength levels increase. Once you can do at least 8 reps with the equivalent of your bodyweight, he suggested switching over to the chinning bar. Exercises in which you pull the weight perpendicularly into your body—often called rows—were also a big part of Arnold's back workout. He favored all kinds of variations—seated cables rows, T-bar rows, bent-over barbell rows—but again each one was done with high volume and progressively heavier weights, pyramiding the weight up on successive sets for fewer reps. Between sets, Arnold stretched out his lats, either hanging from a bar or holding on to a stable object and leaning away. Stretching helped maintain the flexibility around the joint. He often tensed his lats between sets as well, contracting the muscle as hard as he could to help achieve a superior pump. 1-2 sets of 15 reps (warm-up); 5 sets of 12, 10, 8, 6, 4 reps reps 5 sets of 12, 10, 8, 6, 4 reps 4 sets of 12, 10, 8, 6 reps 4 sets of 12, 10, 8, 6 reps 4 sets of 15 reps ARNOLD WOULD ALTERNATE BEHIND-THE-NECK AND REGULAR PULL-UPS BETWEEN WORKOUTS. 5 sets of 15, 12, 10, 8, 8 reps 5 sets of 15, 12, 10, 8, 8 reps 4 sets of 15, 12, 8, 6 reps 4 sets of 12, 10, 8, 8 reps 10 4 sets of 12, 12, 10, 10 reps Create your own classic physique with the arnold schwarzenegger signature series!Go Now!

We get it: You're busy! Career, family, friends, travel, that book club pick you still haven't checked out of the library, much less finished. With all that going on, it can be tough to make time to hit the gym. Thankfully, you don’t need to go to the gym to achieve fabulously toned arms. Below are some of our favorite arm exercises for women that will help you tone your arm muscles and lose arm fat without weights — on your time. Say goodbye to flabby arms! 1. Arm circles: This arm exercise targets your triceps, biceps and shoulders. While standing straight with your feet flat on the ground and arms extended out to the side at a 90-degree angle to your body, start moving your arms in small, fast circles forward. Do as many rotations as you can and then reverse the motion, doing as many circles as you can in the reverse direction. Take a break and repeat two more times. If you need to sit, make sure your feet are flat on the ground and your back is straight. 2. Tricep dip: While sitting on a chair, grip the edge of the seat with your hands and stretch your legs out in front of you. Move your body forward so that your feet are flat, your arms are bent behind you holding you up and your body is extended above the ground. Slowly raise and lower your body using your triceps. 3. Inverted row: This exercise targets your biceps. I do this exercise on breaks in my office while at work. For this exercise, you need to have something to grab onto that is within your reach while lying flat on the ground. I recommend lying under a coffee table or a sturdy chair. While gripping the edge of the table or chair, pull your upper body up off the ground, hold for a few seconds and lower yourself back down. Do as many as you can, then repeat twice. This one feels a little unorthodox at first, but, after a few repetitions, you will be able to feel your biceps working. 4. Push-up To do push-ups correctly, make sure your body is properly aligned: Keep your feet together with your toes pointed down and your hands shoulder-width apart. The entire length of your body should run parallel to the ground. Your hips and back should be flat. This alignment needs to be maintained as you bend your elbows and lower your body to within an inch or so of the floor. Then reverse this motion and repeat. If push-ups are still new to you, you may want to keep your knees down with your weight on your thighs (not your knees) until you've built up enough strength to perform a full push-up. 5. Pull-ups Pull-ups offer many benefits for your upper body. They are especially useful for strengthening the muscles in your arms, chest, shoulders and sides of the back. However, you may need a partner to assist you as you raise your body up to the horizontal bar, since pull-ups involve lifting your total body weight. To perform pull-ups correctly, place your hands shoulder-width apart on the horizontal bar. Next, raise your body until your chin is just over the bar level. Then ease your body back down and repeat. 6. Plank Plank Pose is part of the Sun Salutation sequence in yoga. But, to tone flabby arms, you can perform just Plank Pose or more challenging variations of it. Like a push-up, you will need to position your body horizontal to the ground, but keep your body in this position for 30 seconds or more to work your arms. Make sure your wrists are directly under your shoulders and your back is in a straight line. To give yourself more of a challenge, lower your elbows to the ground and either clasp your hands together or lay your lower arms and hands flat against the ground, using your arm muscles throughout the pose. 7. Downward Dog Downward Dog is another Sun Salutation pose that tones the arms. For this pose, your body will form a reverse V-shape with your heels pressed down or close to the floor and your hands flat on the floor. Ideally, your spine will follow a straight line toward the ground with your hips pressed back. You may need to bend your knees to keep your body in the reverse V-shape. Use your arms to push your weight back toward your heels and make sure you're not rounding your back. Just like Plank Pose, you can give yourself more of a challenge by lowering your elbows to the ground and holding the position. 8. Handstands and Headstands Handstands and are more than just balancing. Both positions require plenty of upper-arm strength to keep your body upside-down and in proper alignment. If you're a novice when it comes to Headstands and Handstands, you can do both positions against a wall until you work up the strength (and courage) to perform the positions without the wall's assistance. In both positions, you'll also need to use your core muscles, keeping your belly drawn in, to maintain balance. To get in the Headstand position, crouch down in front of a clear wall and clasp your hands together with your elbows about shoulder-width apart. You will position your head between your elbows. Lift your legs up one at a time until they're both against the wall. Throughout this pose, keep the top of your head off the floor by using your arm muscles in an upward, lifting motion. For Handstands, place your hands on the floor shoulder-width apart, and keep your gaze on the floor as you lift your legs off the floor to the wall. Keep your elbows straight by using your arm strength. To get out of a Handstand or a Headstand, take one leg down, followed by the other. Achieving toned arm muscles Creating toned arm muscles without using weights takes time and commitment, but by doing these simple arm exercises three to four times a week, combined with a healthy diet, your arm muscles will take on a long, lean, toned look that will have you reaching for your favorite strapless dress for your next night on the town!

Many factors go into putting together an effective weight lifting workout, and one of those factors is selecting the best exercises. This of course explains why I get at least a couple of emails per day asking me what the best exercises are for your chest, back, shoulders, legs (quads and hamstrings), arms (biceps and triceps) and every other muscle group you can possibly think of. The thing is, I always have 2 answers to these types of questions. The first revolves around the exercises that are the best in general, while my second answer has a lot more to do with what’s best for YOU. There’s a very big difference there and it should most definitely be paid attention to. Before I explain what I mean by that, let me first give you my more general answer. Here now is a list of the best exercises for your chest, back, shoulders, legs, and arms… The Best Chest Exercises Barbell Bench Press (flat, incline or decline) Dumbbell Bench Press (flat, incline or decline) Dips (with slight forward lean) Chest Press Machine (flat, incline or decline) Dumbbell Flyes, Pec Deck Machines, Cable Crossovers The Best Back Exercises Pullups & Chinups Lat Pull Downs Bent Over Barbell & Dumbbell Rows Seated Cable Rows T-Bar Rows Chest Supported Machine Rows The Best Leg Exercises (Quads) Back Squat Front Squat Leg Press Split Squat Lunges Step Ups Leg Extensions The Best Leg Exercises (Hamstrings) Romanian Deadlift Stiff Legged Deadlift Glute-Ham Raises Pull Thrus Leg Curls Good Mornings The Best Shoulder Exercises Overhead Barbell Press (seated or standing) Overhead Dumbbell Press (seated or standing) Arnold Press Overhead Press Machine Lateral Raises Front Raises The Best Arm Exercises (Biceps) Barbell Curls Dumbbell Curls (seated or standing) Preacher Curls (barbell or dumbbell) Incline Dumbbell Curls Hammer Curls Cable Curls The Best Arm Exercises (Triceps) Dips Close Grip Bench Press (flat or decline) Laying Triceps Extension/Skull Crushers (flat/decline, barbell/dumbbell) Overhead Triceps Extension (barbell or dumbbell) Cable Press Downs So there’s my very simple first answer, a big general list of the best exercises for each muscle group. Pick your favorites, put them together intelligently using a proper workout plan that allows for sufficient workout frequency and volume, and do it consistently. Now for my second answer, which is geared less towards what’s better in general and more towards what’s better for YOU specifically. First of all, the exercises you pick need to match your goal. If your goal is being a competitive powerlifter or increasing performance at a certain sport, your potential list of exercise choices would be different than someone who is only working out to build muscle, lose fat, and just look really good overall. That should be obvious, and for the sake of keeping this article to a sane length, the rest of this is geared towards that second group of people… the ones whose goal is just looking good. Now, if you posted a question on a typical weight lifting forum asking what the best exercises are for each muscle group, you’d get a list like this the majority of the time: Chest: barbell bench press Back: pullups or bent over barbell rows Legs: squats or deadlifts Shoulders: standing overhead press Arms: dips or barbell curls Now that’s definitely a fantastic list, and those are all exercises that were on my own list above. People have used them all for years with tremendous success. But… are they REALLY the best exercises for YOU? To explain what I mean, let me tell you a story about me. Squats are great, they really are. Most people would agree that squats are the king of leg movements. Tons and tons of people have built some awesome quads thanks to nothing but squats. Here’s the thing though. When I do the traditional back squat, it tends to serve as much more of a hamstring and glute exercise for me than it does a quad exercise. Why? It could just be the mechanics of my body. It could also be that my hamstrings/glutes are stronger than my quads and tend to take over during the movement. It could be other things, too. Whatever it is, the back squat for me never really worked as one of the supposed best exercises for my quads, and my legs always sucked because of it. You know what, though? At some point I started squatting a lot less, and started doing single leg work (like split squats and lunges) and leg presses a lot more. And, wouldn’t ya know, my legs finally began to suck a whole lot less. For me, THESE were my best leg exercises. Not squats.

Think you need a fancy gym setup to develop superhero strength? Think again. While kettlebells can look deceptively easy to move around, but with the right kettlebell workouts, you can target every muscle in your body and build strength while increasing endurance. In fact, kettlebell workouts are so effective they’ve been a primary tool in Russian bodybuilding and stronglifting since the 1700s . The term, traditionally used for only the strongest Russian men, actually translates to “kettlebell man.” The types of popular kettlebell workouts vary widely. Some people enjoy using kettlebell exercises as their primary form of resistance training, in which case heavier weights are used. Others prefer to use kettlebell workouts as a form of whole-body circuit cardio, which calls for lighter weights and more repetitions. They’re just extremely versatile, they require very little equipment (2 – 6 kettlebells is all you’ll need), and they are a very effective way to build muscle and strength outside the weight room. So, let’s now look at 8 of the toughest kettlebell exercises out there–exercises that will, quite frankly, kick your ass. 1. Double Kettlebell Squat This one is easy to describe, but not so easy to do. You’ll be squatting with two kettlebells held up in front of the shoulders. To get them there, clean them into position. Squat as low as you can go, but point the knees out to the side instead of straight ahead. Keep your spine straight and stacked on top of your pelvis. Don’t let your shoulder slump forward. Stand all the way back up and repeat. Shoot for 15–20 squats. 2. Turkish Get-Up Turkish Get-Ups are challenging, but they’re not just for building strength; they correct muscle imbalances. Make these a regular part of your workout regimen and you’ll see gains in whatever else you’re doing. Start by laying down and extending your right arm straight to bring it in front of your chest. Keep your shoulders down with your back flat on the ground. Bend your right knee in and slowly raise up your right shoulder to prop yourself up on your left elbow. Sit up carefully, keeping your arm straight to raise the kettlebell above you head. You will end up with your right foot flat on the ground near your seat. Push up from your left elbow to your hand, straightening that arm while lifting your chest. Great, you’re halfway there!

An intense, calorie-burning workout can do wonders for your physique, but it doesn’t give you the green light to go to town at the nearest Burger King once you’re done. If you’re serious about building muscle and losing fat, you need to get serious about your post-workout meals. After an exhausting workout, the body sends a signal to the brain that says something to the effect of “feed me dammit, I’m starving!” In an effort to quickly satisfy that demand, many choose the wrong foods, which are full of the wrong ingredients. While this is a bad move for anyone trying to maintain good health, it‘s especially harmful after exercising, since it will negate the efforts of your hard training. To get the biggest bang from your workout buck, it’s vital to replenish calories and nutrients with the right combination of protein and carbs. On the other hand, it’s also important to limit calories that come from unhealthy foods loaded with fat and sugar. Avoid eating these types of foods after putting your body through the paces, and chances are good you’ll achieve your fitness and weight loss goals much faster. Raw Vegetables It might seem shocking that raw vegetables are a no-no after a workout, but on their own, they're just not enough. Carrots, celery bell peppers, and broccoli might be great as a healthy, low-fat, party snack, but as a post-workout recovery food, forgetaboutit. These minimal calorie foods just aren’t substantial enough to help you restore energy and maintain a healthy metabolic rate. Make them more substantial by combining them with healthy, protein-packed dips like yogurt dip, nut butters or hummus. Stay away from fatty cream dips. High Fat, Fast Food French fries, cheeseburgers, chili-dogs and nachos sound like a worthy cheat and may satisfy the spikes in your appetite after a tough workout, but they can also wipe out the fitness progress you made while exercising. All that fat slows down digestion, which is the exact opposite of what you want to happen after working up a sweat. The goal after exercise is to replenish your body's glycogen and reduce, not add to, the amount of fat your body stores. Salty Snacks Downing salty snacks like potato chips and pretzels can lower your levels of potassium, which is of greater importance to your recovery phase than salt. Potassium, a mineral essential to your body for cell function, is a more important electrolyte than sodium. Because your body loses electrolytes during a workout, the last thing you need is to deplete more potassium with a salty chip binge. Bacon This breakfast treat is actually OK in moderation, but only if you eat it at the start of your day when it can prepare you to burn calories throughout the day, not at the end of your workout. That’s because it’s slow to metabolize after a high-octane, calorie-burning workout, and will slow down the metabolism spike you got from exercising. If you want a protein fix, go for eggs instead. Pizza Sorry, but this food favorite is another no-go for an after-workout meal, especially if topped with fatty sausage or pepperoni. Dripping with grease, just one slice can instantly cancel out the gains made during your sweat soaked routine. Opt for a whole-wheat English muffin with cheese if you're craving a cheesy snack. Soda and Fruit Drinks Yeah you’re thirsty, but whatever you do, don’t replenish lost fluids with sweetened beverages—including sugary sports drinks. Whether it’s soda, or fructose filled fruit juices, downing sugary drinks after intense exercise is counterproductive for anyone seeking to lose weight, due to the slowing effect on the metabolism. Reach for sports drinks only if your workout required you to sweat profusely to replace the electrolytes you lost. But to quench your thirst, rehydrate and replenish electrolytes, go with plain water and eat a potassium-rich banana. Milk Chocolate High in sugar and calories, milk chocolate offers virtually nothing of what you need in order to recharge after training. The negative effects to your fitness results are far more damaging than the brief burst of energy you may get from scarfing down a Snickers bar. Dark chocolate (at least 70% cacao), however, has healthy antioxidants that fight free radicals and act as anti-inflammatories, which can help you recover post-workout. Just be sure to consume it in moderation. Doughnuts and Pastries Yes, you need carbs to replace the muscle fuel (glycogen) lost after a vigorous workout, but not artery clogging ones like these nutrient deprived, mega-fat carriers. Better carb options after a workout would be a bagel or whole wheat toast with peanut butter or fruit preserves.

Last updated: Don’t cover your arms with sweaters and T-shirts. Have the confidence to bare your arms! Here’s the workout that will help you do it. What does a set of tight, toned, and sleek arms say about you? It says that you're a fitness badass who's prepared to hit the weights or rock a sexy tank top! Whether your goal is to enter a physique competition or just tone up, building awesome arms should be on your "to do" list. "But Jen, " you might be thinking, "what if I don't want my guns to rival those of a world-champion arm wrestler?" Don't worry, weight training isn't going to make you massive. Women don't produce enough natural testosterone to get huge. But I will say that you won't get rid of that under-arm jiggle by pedaling away on a bike or pushing the handles on the elliptical. To develop tight, sculpted arms, you've got to pick up those weights and get to work! JJ's Arm Training Advice / For my arm workouts, I include a combination of exercises that hit my muscles from various angles. I use dumbbells, barbells, cables, machines—you name it. The point is to stimulate as many muscle fibers as I can to allow for maximum development. Lately, I've been including supersets to make my arm workouts fun, fast-paced, and efficient. I also "remix" my sets and rep ranges so I don't become bored or hit a plateau. Remember, you train your arms any time you do compound chest and back movements. (It's impossible to bench press without using your triceps, for example.) Even if you don't dedicate an entire day to arm training, a proper training regimen should still promote biceps and triceps development. Make sure that you're challenged through the entire duration of the workout. Yeah, that might seem obvious, but I've had many female clients throw down their weights after they feel that "pump." Go beyond what's normally challenging. If you stick with a solid arm workout regimen, results will come fairly quickly. When I gear up my training for a photo shoot or a competition, I make noticeable progress within the first couple of weeks. With hard work, you'll do the same! Leave the hot pink weights for Barbie and head into the weight room with confidence. Soon, your friends will be begging for your workout secrets! Bonus Boxing Burnout / If your arms aren't completely toast by the end of the superset frenzy above, finish them off with this bonus circuit: Heck, even if they are toast, try a round or two of this anyway. 2-3 rounds, 60 sec each 30-60 seconds rest between rounds Hold 5-pound dumbbells and punch (alternate between jabs and uppercuts). If you want, do 30 seconds of jabs followed by 30 seconds of uppercuts. Engage your abs—they'll get a workout, too! 2-3 rounds, 30 seconds each Begin in a standard plank position, holding onto dumbbells. While in the plank position, punch one arm up and forward then return to the starting position. After, punch forward with the opposite arm. Keep your abs tight and alternate arms for 30 seconds.

Fitness icon Denise Austin shares healthy lifestyle tips that work for her. — Denise Austin's 360 Plan En español l Denise Austin's voice on the phone is just as vibrant and full of inspiration as it is on her workout videos. It's that same cheerleader-like you-can-do-it enthusiasm that has helped make her a legend in the fitness industry for 30-plus years. A former college gymnast, she burst into the national consciousness in the early 1980s as cohost of the long-running Jack LaLanne Show . But it was the California native's own popular TV programs, such as Getting Fit With Denise Austin, and a collection of workout DVDs that cemented her status as a fitness star. "People still feel my tummy. It's rock hard!" says Austin, who lives with her husband and two daughters in Alexandria, Va. "I am blessed to be in good health." Here, she shares her top tips for getting in the best shape of your life after age 50. 1. Start "It's all about establishing a routine. Squeeze in just 10 minutes to move, and then add five minutes the next time. If you just do that, you'll see a huge difference." 2. Shake things up "I'm a big believer in mixing up your routine. I do [ballet-inspired exercises at the] barre, yoga, cardio, high-intensity circuits. I like intervals. I will turn a walk into a workout. For example, I walk for five minutes at an easy pace, then power-walk for two minutes and repeat. Intervals blast the fat." 3. Find the joy in getting healthy "I'm motivated because I love what I do. It's positive. Helping people keeps me going." 4. Be consistent "I'm just like everyone else — I'd rather sit on the couch and eat doughnuts. But I exercise to feel good, and I know how I feel when I don't. I only work out for 30 minutes, but I do it almost every day. Consistency is key." 5. Try new music I have daughters who are really into mixing it up for me. It's very eclectic — from Drake to Bruce Springsteen. I love "What a Wonderful World" to stretch to. Music helps motivate people and makes it fun." 6. Eat well 80 percent of the time "I'm into eating whole foods. I don't starve myself, and I don't think other people should either. But I give myself "cheat meals" 20 percent of the time. It's about balance. If I do indulge, it might be on a glass of red wine or dessert if I'm out. And I love Mexican food." 7. Keep superfoods on hand — and banish the junk "Foods I'll always have in my kitchen are parsley [high in vitamin C], quinoa [a high-protein whole grain], walnuts [good for heart health], olive oil and avocados [both are healthy fats]. I try not to have junk food in my kitchen at all, or I will see it and eat it. My favorite is ice cream, so when I really want it, we walk to the ice cream shop and get either a scoop of coffee ice cream, gelato or frozen yogurt. That way it's perfectly portioned, unlike a carton of ice cream, which I could down in one sitting while mindlessly watching TV. I also usually have a dark-chocolate bar handy for a sweet-tooth attack — but a healthy one that is high in antioxidants and at least 70 percent real cocoa."