Dumbell Exercises for Every Major Muscle Group

Dumbell exercises are popular with recreational gym users right through to elite athletes. They can be used exclusively to form a wide variety of strength training programs, or they can be used to compliment a program that uses resistance machines, barbells orresistance bands for example.

Dumbells are often favored over weights machines and when performed correctly they are equally as safe. Dumbell exercises incorporate stabilizing muscles helping to develop a balanced posture and perhaps reducing the risk of over-use injuries. They also allow you to work through a potentially greater range of movement than resistance machines.

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General Guidelines For Dumbell Exercises

Dumbell exercises are extremely safe when performed correctly. The following guidelines are not only for your safety, they are important to maintain the quality of the workout helping you achieve the results you set out to.

1. Complete a warm up
Perform 5-10 minutes of light aerobic exercise followed by stretching exercises to all major muscle groups.

2. Start with a light weight
Correct form is essential in order to avoid injury and get the most from these dumbbell exercises. Start with a low weight and only increase the resistance is proper technique can be maintained.

3. Use a spotter
Ideally you should have someone 'spot' each of the dumbell exercises you perform. Spotting involves carefully watching the lifts and being ready to intervene should the lifter require help. This is particularly important when sets are completed to exhaustion or failure.

4. Avoid dropping dumbells
It may be tempting to drop or throw the dumbells to the floor once an exercise has been completed rather than lowering under control. However, whilst you are holding the weights your muscles are under considerable tension and suddenly dropping them will release this tension rapidly (like firing an elastic band) increasing the risk of muscle tears. Some dumbell exercises permit relatively heavy weights to be used that are awkward to lower safely. In this a case spotter should assist the lifter.

5. Designing a program
The dumbell exercises you select, the amount of weight you use and the number of sets and repetitions you complete depends on your training outcome. Dumbell exercises can be used to develop maximal strength, strength endurance, explosive power or increased muscle mass. For sample weight training programs that focus on different elements of strength see the strength training section

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Chest Dumbell Exercises

Flat Dumbell Press
Works the pectorals, triceps and the anterior deltoid (front of shoulder).
1. Lying flat on a bench, hold the weights directly above your chest, arms extended and palms facing towards your feet.
2. Lower the weights to your chest under control.
3. Press the dumbells back up to the starting position and repeat.
4. Avoid locking your elbows. This keeps the tension in your pectoral muscles and prevents joint damage.

Incline Dumbell Press
A variation of the flat press, this exercise works the upper pectorals, triceps and the anterior deltoid.
1. Adjust the bench to an incline of 30 to 45 degrees.
2. Perform a dumbell press as described above.

Flat Flies
1. Lying flat on a bench, hold the weights directly above your chest. Palms facing towards each other.
2. Bend your elbows slightly and maintain this flexion for the rest of the exercise.
3. Open your arms in an arc lowering the weights. Your elbows should remain 'locked' in a slightly bent position. Imagine opening your arms to give someone a hug and you won't go far wrong!
4. When your upper arms are parallel to the floor, use the same movement to return the weights to the starting position and repeat.

Incline Flies
1. Adjust the bench to an incline of 30 to 45 degrees.
2. Perform the exercise described above.

Seated Shoulder Press
Works all 3 heads of the deltoid (shoulder) muscle.
1. Sit upright on the end of the bench with the dumbells extended directly above your head. Make sure your back is not rounded. Adjust the bench so it forms an upright chair to support your back if necessary.
2. Lower the weights slowly and under control to your shoulders.
3. When your arms are bent to 90 degrees, press the dumbells back up without locking your elbows and repeat.

Lateral Raises
Most dumbell exercises are superior to the machine equivelent. This one is no exception. Out of all the dumbell exercises described this is also the one that is invariably performed badly. If you keep good form you cannot lift a heavy weight.
1. Stand upright, knees slightly bent and shoulder width apart, holding the dumbells at your sides.
2. Bend you elbows slightly and raise the dumbells out to the side. Keep you elbows slightly bent as you do this.
3. When your arms are parallel to the floor, slowly lower the weights back down and repeat.
4. If you catch yourself arching your back, dipping your knees or bringing your shoulders back use a lighter weight.

Reverse Flies
Works the posterior (rear) deltoid. The exercise is performed as its name suggests. It's simply a chest fly in reverse.
1. Sit on the edge of a bench, feet flat on the floor and knees bent at right angles. Bend right over so your chest is almost resting on your thighs.
2. Hold 2 dumbells next to your feet and bend your arms slightly. Open your arms out in an arc keeping your elbows bent.
3. When your arms are parallel to the floor slowly lower the weights back to the ground with the same motion.
4. You can and should only use a light weight for this exercise. If you find it places too much strain on your lower back try this variation...

Adjust the bench as though you are about to perform an incline dumbell press. Lie face down and let your arms hang down so your knuckles brush the floor. From here perform the movement described above.

Front Raises
Isolates the anterior (front) deltoids.
1. Stand upright, knees slightly bent and shoulder width apart. Hold the dumbells at against your thighs. Your palms should be towards your body.
2. Starting with your weaker side and keeping your arm straight, raise the weight directly in front of you.
3. When your arm is parallel to the ground lower the weight slowly back to the starting position. Repeat with the other arm.
4. Avoid the tendency to arch your lower back on the last few repetitions. You will be able to handle more weight on the concentric phase (lifting the weight up) of this exercise. Make sure you can lower (eccentric phase) the dumbell under control before you progress to a higher weight

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Back Dumbell Exercises

Dead Lifts
Works the lower back and hamstrings. Be very careful with this exercise. If you have a history of back pain leave this one alone.
1. Stand upright, feet shoulder width apart, knees slightly bent. Hold 2 dumbells against your thighs.
2. Use your lower back to lower the weights down your leg. Your back must remain flat, the lower back arched inwards slightly. Do not round it. Keep your head up, right throughout the movement.
3. Only lower the weights as far as is comfortable even if that's only as far as your knees.
4. Stand upright using your lower back, maintaining a flat back and bent knees and keeping your head up.

Single Arm Row
1. Stand upright with the bench next to your left leg. Bend your left leg and rest it on the bench. Bend from your lower back and support yourself by placing your left hand on the bench. Your upper body should be parallel to the ground.
2. Hold the weight in your right hand and let it hang down so it's just off the floor. Your palm should be facing towards the bench.
3. Keeping your elbow tucked into your side raise the weight up to your midsection.
4. Slowly lower the weight to the start position and repeat. After the desired number of repetitions repeat for the other arm.

Lying Bent Over Row
This is the same movement as the single arm row except you can work both arms at once whilst supporting your back.
1. Set the bench to a 30-45 degree incline.
2. Lie face down. Holding 2 dumbells let your arms hang down so your knuckles brush the floor. Your palms should be facing towards your feet.
3. Pull the dumbells up towards your chest and to the sides of the bench.
4. Slowly lower the weights back down and repeat.

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Trapezius Dumbell Exercises

Upright Row
1. Stand upright, feet shoulder width apart, knees slightly bent. Hold 2 dumbells against your thighs.
2. Keeping the weights close to your body, raise the dumbells up to your chin.
3. Hold for a count of 2 and slowly lower to the start position and repeat.

Shrugs
1. Stand upright, feet shoulder width apart, knees slightly bent. Hold 2 dumbells against your thighs.
2. Keeping your arms straight 'shrug' your shoulders as high as they will go and hold for a count of 2.
3. Relax and repeat.
4. Do not roll your shoulders backwards as you shrug up. This can cause damage to your rotator cuff muscles over time.

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Biceps Dumbell Exercises

Decline Seated Bicep Curls
1. Adjust the bench to a 45 degree incline.
2. In this 'declined' seated position hold a dumbell in either hand at your sides. Your arms should be fully extended.
3. Keep your elbows close to your body and curl the weight up.
4. Slowly lower the weight and repeat.

Hammer curls
1. Stand upright with a dumbell in either hand at your sides.
2. Turn your palms inward so they are facing your body. Your palms should be facingeach other right throughout the exercise.
3. Curl the weights up slowly keeping your elbows locked at your sides. There should be no movement from shoulder.
4. You can perform this exercise one or two arms at a time.

Preacher Curls
1. Set the bench so the back rest is at approximately 45 degrees.
2. Stand behind the bench. Holding a dumbell rest the back of your upper arm on the back rest, your arm fully extended.
3. Keeping the back of your upper arm firmly against the back rest curl the weight up towards your face.
4. As you complete the curl you will notice the movement becomes easier. Slowly lower the weight until your arm is not quite fully extended and repeat for the desired number of reps before switching arms.

Concentration Curls
Some dumbell exercises are difficult to describe on paper but eay when you see it. This is one of them (images for all dumbell exercises are on their way). For now let's give it a shot...
1. Sit on the very edge of the bench with your feet flat on the floor and about 2 feet apart.
2. Holding a dumbell in your right hand place your right elbow on the inside of your right thigh, just above your knee. Support your back by placing your left hand on your left knee. Your right palm should be facing towards your left ankle.
3. From here use only your biceps to curl the weight up towards your face. Do notswing back as you lift the weight.
4. Slowly lower the weight and repeat for the desired number of reps before switching to your left arm.

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Triceps Dumbell Exercises

Overhead Triceps Extension
1. Stand upright, feet shoulder width apart with a dumbell in your right hand.
2. Hold the weight directly above your head with your right arm fully extended. Clasp your right elbow with your left hand. Your left forearm should be infront of your face.
3. Slowly let your right elbow fold so that the weight is lowered behind your head. From this position extend your arm back to the starting position. Repeat for the desired number of reps and then switch arms.

French Press
1. Lie flat on a bench with a dumbell in either hand. Hold the weights directly above your chest with palms facing each other. The weights should be just about touching each other.
2. Keeping your shoulders locked, let your elbows fold so the weights are lowered down to either side of your head.
3. Extend both your arms back to the start position and repeat.
4. Make sure there is no shoulder movement on this exercise. The movement should come purely from your elbows.

Kickbacks
1. Stand upright with the bench next to your left leg. Bend your left leg and rest it on the bench. Bend from your lower back and support yourself by placing your left hand on the bench. Your upper body should be parallel to the ground.
2. Hold the weight in your right hand and raise your elbow so your upper arm is parallel to the ground. Your elbow should also be bent at right angles. Think of holding a pool cue ready to make a shot. In fact the movement is exactly the same...
3. Extend your elbow so now your entire arm is parallel to the ground.
4. Slowly return the weight to the start position and repeat for the desired number of reps before switching arms.

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Leg Dumbell Exercises

Half Squats
One of the best dumbell exercises for working the entire lower body. Works the quadriceps, hamstrings, glutes and lower back.
1. Holding a dumbell in either hand at your sides, stand upright with your feet shoulder width apart.
2. Bend from the knees until your thighs are almost parallel to the ground.
3. It is essential that you keep your back flat (not rounded), lower back slightly arched inwards and your head up.
4. Return to an upright position and repeat.

Lunges
1. Holding a dumbell in either hand at your sides, stand upright with your feet slightly less than shoulder width apart.
2. Step forward about 2 feet with your right foot. As you plant your right foot bend your right knee to about 90 degrees. Your left knee will bend automatically and should just touch the floor.
3. Push off with your right foot to return to the starting position.
4. You can alternate legs or perform all the reps on one leg at a time.

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Calf Dumbell Exercises

Single Leg Calf Raise
1. Set the back rest if the bench to an upright position. Holding a dumbell in your right hand at your side, stand upright and place your left hand on the top of the bench for support.
2. Stand on just your right leg. Rest your left foot on your right calf muscle.
3. Stand up on the tip of right toe using the bench to balance yourself. Be sure not to push yourself up with your hand, that defeats the object!
4. Slowly lower your self to the ground and repeat.

Seated Calf Press
1. Sit on the edge of the bench, feet flat on the floor about 12 inches apart.
2. Rest a dumbell on either thigh while you keep hold of them.
3. While staying seated raise heels by just using your toes... in effect you are standing on your tip toes while staying seated.
4. Lower your heels to the ground and repeat.

Description: Dumbell Exercises for Every Major Muscle Group, Rating: 4.5, Reviewer: Unknown, ItemReviewed: Dumbell Exercises for Every Major Muscle Group

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10 Fat Burning Triggers and Blockers

You have 6 fat burning and 3 fat-making hormones, triggered by different things.

I’m sure you’ve heard, many times, that the only way to avoid gaining weight is to burn more calories that you consume.  “Calories in – calories out” is something you've heard, I'm sure.  Recent studies although have increasingly uncovered the effects that hormones play in affecting your metabolism, and ultimately your body’s ability to burn fat. 

Without having a good knowledge of hormones, it might appear that all calories are the same and if you eat less you will of course weight less.  But ultimately, accumulation of fat is the result of a failing endocrine system and the glands and hormones of which this system is composed.

Hormones are chemical messages produced by the glands.  These hormones are the primary driving forces affecting your metabolism, which in turn regulates fat burning.


You have six fat burning and three fat-making hormones, each is triggered by different things:

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Trigger #1:  The Absence of Sugar
    Of all the things that have an influence on your metabolism, the most relevant one is sugar.  Sugar triggers the powerful fat-making, fat-storing hormone insulin.  In the presence of insulin not only is fat blocked from being used as fuel, but sugar will be converted to fat.

Trigger #2:  Vegetables
    Vegetables have several qualities that aid healing.  When eaten raw, vegetables are one of the most concentrated sources of vitamins, minerals and plant chemicals.  They are also high in fiber, buffering the fat maker insulin.

Trigger #3:  Protein
    Protein is a powerful trigger for fat burning hormones.  Protein activates two hormones:  glucagon and growth hormone.

Trigger #4:  Fats
    Fats typically do not influence fat-making hormones; although, they do tend to stress the liver, which indirectly affects hormone flows through the liver.  Fat has little effect on fat-storing hormones, though, and although fats have the densest calories, they are neutral when it comes to fat making.

Trigger #5:  Skipping Meals, Reducing Calories or Allowing Yourself to Get Hungry
    When you skip meals your blood sugar decreases, stimulating several hormones.  The stress hormone cortisol increases.  This turns your body tissues into sugar fuel.  If this sugar is not burned up completely, it will be changed into fat and specifically deposited around your vital organs in the abdomen.

Trigger #6:  Gland Destroyers

•     Alcohol - Not only does alcohol trigger insulin and cause weight gain, but it also destroys the liver.
•     Caffeinated Products - Caffeine accelerates and weakens the adrenal glands and liver.  It also irritates the       gallbladder.  It will increase cortisol, which puts fat into and around the abdominal organs.
•     Drugs - Medications of all kinds have side effects on the glands, especially the liver.        
•     Growth Hormones - The animals whose products we eat, including farm-raised fish, are fed growth hormones.  
•     Endocrine Disruptors - Pesticides, insecticides, heavy metals, etc., can all mimic estrogen within your glands.
•     Food and Cosmetic Chemicals - Food preservatives, food dyes, synthetic sugars, and hydrogenated oils, all have a bad effect on our glands.  Also, skin creams, makeup, shampoos and perfumes can easily absorb through your skin and end up in your liver.

  
Trigger #7:  Water Retainers
    A big hidden cause of being overweight is water weight.  Monosodium glutamate is the big culprit in causing water retention.  Other causes of water retention are artificial sweeteners, sodium, refined sugars, carbohydrates and alcohol.

Trigger #8:  Exercise
    A very interesting yet rarely understood fact about exercise is that few calories are actually burned during exercise.  Although, the delayed fat burning effects from this exercise are quite significant.  You will experience the majority of the fat burning 14 to 48 hours after the exercise.

Trigger #9:  Stress
    Stress can have a severe affect on your weight.  Stress increases the hormone cortisol, which can often lead to fat being deposited in and around the abdomen.  This happens because the adrenal hormone releases a good supply of stored sugar into the bloodstream, causing insulin to change it into fat.

Trigger #10:  Sleep
    The fat burning growth hormone is active throughout the night while you sleep; although, it will accelerate during the first two hours of deep sleep, especially between midnight and 4:00 a.m.  Omitting this period of sleep often prevents the fat burning effect.

Obviously you have to trigger your fat burning hormones, but even more importantly, you should avoid the things that prevent fat burning and proper mineral balance to begin with.  

Description: 10 Fat Burning Triggers and Blockers, Rating: 4.5, Reviewer: Unknown, ItemReviewed: 10 Fat Burning Triggers and Blockers

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12 Most Fundamental Habits of the Super Fit

The super fit. What makes “them” different? They really are no different. They have jobs, kids, mortgages, school, pressure, but one thing does set them apart. Mindset. This mindset is what leads them to create solid habits, a solid mind, that lead to keeping their body “solid.” 

1. They don’t think of their fitness as work, but rather a way of life

It’s kind of like taking a shower, sure you can go without one, but you just don’t feel right the rest of the day.

2. They don’t skip workouts

They take training days as seriously as a Dr.’s appointment.
Appointments and meetings get scheduled around their workout time, not the other way around.

3. They take their rest as seriously as their workouts

They know that in order to perform at their best and to get the most out of their body, they have to give it a rest. Rest days and sleep are as essential as the workouts themselves.

4. They eat to fuel their goals

Everything they eat serves a purpose. Protein for muscles, carbs for energy, and produce for vitamins,minerals and antioxidants. Treats are done, but never over-done.

5. They tune everything out when they work out

Focus. They know that anything you give your undivided attention to works out better. Being in tune with your body allows them to make tweaks, and know which tweaks to make.

6. They push through frustration

If you think it’s easy for the super fit to get fit, and stay fit, you’re wrong. They’re highly competitive and always striving to hit new goals. They struggle like everyone else with busy lives, stress, plateaus, fatigue, and frustration. But there isn’t a thought of giving up, it’s just a matter of finding their answer.

7. They prepare their food in advance and don’t leave hunger to chance

They know what they’ll be eating the whole day. If they don’t bring their food, they know what they can order off menus and what they can find at a grocery store. Drive-throughs don’t exist in their world.

8. They use their flaws as motivators, not a reason to give up

They see their flaws (even if you don’t) and despise them like everyone else. But rather than letting their flaws bring them down, they use them to motivate them UP.

9. They envision the win-goal-finish line every day

The goal is crystal clear in their mind. The thought of the sculpted body, or winning the race always keeps them motivated. Regardless of life’s pressures they race towards the winner’s tape.

10. Persistence, persistence, persistence

Yes…they are persistent!

11. There are no excuses

They learned early that excuses are time-suckers and don’t get you anywhere near your goal. Better to get it done then whine about why you didn’t.

12. There is no giving up

Enough said.

Description: 12 Most Fundamental Habits of the Super Fit, Rating: 4.5, Reviewer: Unknown, ItemReviewed: 12 Most Fundamental Habits of the Super Fit

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Kickoff to the Eating Season Just In "Your Needs"

Leaf-changing season fills my calendar with more activities than Christmas. Fall festivals, raking, homecomings, raking, apple orchards, raking, pumpkin patches, raking, day trips on the Harley, raking…I pack my days with things that keep me outdoors before the cold comes and chases me indoors.

That makes a lot of sense…on paper. What’s really going on in my head is a little darker. Packing my days with busy distracts me from thinking, or more specifically, thinking about and acting on that which is most important to me. I’ve convinced myself that all the walking and raking excuses me from a formal workout. And, of course, with festivals, fairs, and homecomings come cheap eats on wheels: food booth upon food booth of candied apples, caramel apples, steak sandwiches, fries smothered in cheese and bacon bits, cinnamon almonds, kettle corn, sausages, fudge, gyros, wings, pizza, deep-fried pickles, “homemade” lemonade, pierogies…did I miss anything? This does not bode well for maintenance, especially when that little voice whispers in my ear, “It’s OK…It’s only once a year.”

Splitting a Poor Man’s Caramel Apple with my daughter at Clarion’s Autumn Leaf Festival OR eating a few fries at the Indiana County Fair OR a pierogi at Homer City Days won’t break the scale. But this year, those “or”s have become “and”s, and for the first time in 8 years, I’m struggling with making good food choices in all the busyness, and am a little freaked out by the ease with which I justify the cheap eats.

I could simply say I’ve gotten lazy and vow to put on my mindful eating cape again, but there are more deep-seated reasons for my actions than simply, “Ooops! I forgot!” As I strive to find comfort and normalcy amongst some of the physical challenges I’ve been facing this year, Old Habits are always there, happy to offer me their services, and sometimes I accept their “helping hand.” I understand the immaturity of the thought, ‘If she can eat that, why can’t I?’ But lately, more often than not, that understanding comes after I’ve eaten the goat cheese crostini.

When I pulled my head out of the proverbial candy bowl in 2005 and started eating mindfully and with a plan, I found comfort in healthy habits rather than a bag of Doritos, and I placed more value on the positive effects of eating a salad than I did on a few hours in a chocolate coma. Those new behaviors and ways of thinking served me well for 8 years, but I got careless by thinking those changes were permanent just because I wanted them to be. Permanent change doesn’t work like that. It takes constant vigilance to maintain change. Old Habits know that, thus the reason they are so quick to offer us their help. They know we prefer the path of least resistance.

It was in the circuitous writing of this month’s AIM post that I discovered just how much my Old Habits have influenced my food choices recently. I started off writing a “Rah rah! Isn’t fall great!” post, and then yesterday, the Irishman and I took the Harley out for a spin and we ended up at Luigi’s in Clymer for lunch. After we ate, he said to me, “I don’t remember you eating so much white bread and pasta before.” He wasn’t judging me, but I can see how he’d be confused, especially after I went on and on last week about how the fall eating frenzy had to end and I needed to get back on my food plan. I see now that my rant was merely me blowing smoke. They were words without a plan of action. Rote, like reciting the multiplication table. 

Bottom line: I don’t like that my body hurts, but feeding it crap is like lying to Santa. It knows, and it responds with negative consequences. So the Pirates will have to win the World Series (or at least today’s game) without me eating my way through a bag of Pop Chips and the leaves will have to fall without me munching on apple crisp. It’s time to show Old Habits the door. Again. Description: Kickoff to the Eating Season Just In "Your Needs", Rating: 4.5, Reviewer: Unknown, ItemReviewed: Kickoff to the Eating Season Just In "Your Needs"

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Weight Loss Diet Program

The following diet and health program was developed for employees and dependents of General Motors, Inc. and is intended for their exclusive use. This program was developed in conjunction with a grant from U.S. Department of Agriculture and the Food and Drug Administration. It was field tested at the Johns Hopkins Research Centre and was approved for distribution by the Board of Directors, General Motors Corp. at a general meeting on August 15, 1985. General Motors Corp. wholly endorses this program and is making it available to all employees and families. This program will be available at all General Motors Food Service Facilities. It is management's intention to facilitate a wellness and fitness program for everyone.
This program is designed for a target weight loss of 10-17 lbs per week. It will also improve your attitudes and emotions because of its cleansing systematic effects.
The effectiveness of this seven day plan is that the food eaten burn more calories than they give to the body in caloric value.

This plan can be used as often as you like without any fear of complications. It is designed to flush your system of impurities and give you a feeling of well being. After seven days you will begin to feel lighter because you will be lighter by at least 10 lbs. You will have an abundance of energy and an improved disposition.

During the first seven days you must abstain from all alcoholYou must drink 10 glasses of water each day

Day One All fruits except bananas. Your first day will consist of all the fruits you want. It is strongly suggested that you consume lots of melons the first day. Especially watermelon and a loupe. If you limit your fruit consumption to melons, your chances of losing three lbs. on first day are very good.
Day Two All vegetables. You are encouraged to eat until you are stuffed with all the raw or cooked vegetables of your choice. There is no limit on the amount or type. For your complex carbohydrate, you will start day two with a large baked potato for breakfast. You may top the potato with one pat of butter.
Day Three A mixture of fruits and vegetables of your choice. Any amount, any quantity. No bananas yet. No potatoes today.
Day Four Bananas and milk. Today you will eat as many as eight bananas and drink three glasses of milk. This will be combined with the special soup which may be eaten in limited quantities.
Day Five Today is feast day. You will eat beef and tomatoes. Eat two 10 oz. portions of lean beef. Hamburger is OK. Combine this with six whole tomatoes. On day five you must increase your water intake by one quart. This is to cleanse your system of the uric acid you will be producing.
Day Six Beef and vegetables. Today you may eat an unlimited amount of beef and vegetables. Eat to your hearts content.
Day Seven Today your food intake will consist of brown rice, fruit juices and all the vegetables you care to consume.

Tomorrow morning you will be 10-17 lbs. lighter than one week ago. If you desire further weight loss, repeat the program again. You may repeat this program as often as you like, however, it is suggested that you are allowed two glasses of white wine in addition to the instructions on the program. You may substitute champagne for white wine. Under no circumstances are you to drink any other alcoholic beverages with the exception of beer which is allowed. Any liquor (bourbon,vodka, rum) is forbidden. Cream drinks are especially forbidden. You may have an occasional cordial such as creme de menthe or schnapps, but you must always limit yourself to two drinks. If you wine, drink only wine that day. If you have beer, drink only beer that day, etc. Alcohol adds empty calories to your diet. However, after the first week it will help your digestion and settle your stomach.

G.M.'S Wonder Soup
The following soup is intended as a supplement to your diet. It can be eaten any time of the day in virtually unlimited quantities. You are encouraged to consume large quantities of this soup.
28 oz, Water, 6 Large Onions, 2 Green Peppers, Whole Tomatoes (fresh or canned), 1 Head Cabbage, 1 Bunch Celery, 4 Envelopes Lipton Onion Soup Mix, Herbs and Flavouring as desired.
Additional Comments
Vegetables as may be taken in the form of a salad if desired. No dressing except malt, white or wine vinegar, squeezed lemon, garlic, herbs. No more than one tea spoon of oil.
 You have been given a recipe for the WONDER SOUP which can be eaten in unlimited quantities. This soup is a supplement while you are on the program and it should be a pleasure to eat. Not everyone likes cabbage, green peppers, calory etc. This recipe is not inflexible. You may substitute vegetables according to your taste. You may add any vegetables you like: asparagus, peas, corn, turnips, green beans, cauliflower, etc. Try to stay away from beans (lima, pinto, kidney, etc.), however, because they tend to be high in calories even though they are very good for you.
Beverages you may consume while on the program :

1. Water (flavoured with lemon/lime if desired).
2. Club Soda is OK.
3. Black Coffee. No cream or cream substitute. No sugar or sweetness.
4. Black Tea = Herb or Leaf.
5. Absolutely nothing else except the fruit juices which are part of day seven. No fruit juices before day seven.

How and Why It Works
Day One you are preparing your system for the upcoming programme. Your only source of nutrition is fresh or canned fruits. Fruits are nature's perfect food. They provide everything you could possibly want to sustain life except total balance and variety.
Day Two starts with a fix of complex carbo-hydrates coupled with an oil dose. This is taken in the morning for energy and balance. The rest of day two consists of vegetables which are virtually calorie free and provide essential nutrients and fibre.
Day Three eliminates the potato because you get your carbohydrates from the fruits. You system is now prepared to start burning excess pounds. You will still have cravings which should start to diminish by day four.
Day Four, bananas, milk and soup sound the strangest and least desirable. You're in for a surprise. You probably will not eat all the bananas allowed. But they are there for the potassium you have lost and the sodium you may have missed the past three days. You will notice a definite loss of desire for sweets. You will be surprised how easy this day will go.
Day Five, Beef and tomatoes. The beef is for iron and proteins, the tomatoes are for digestion and fibre. Lots and lots of water purifies your system. You should notice colourless urine today. Your allowance calls for the equivalent of five "quarter ponders". Do not feel you have to eat all this beef. You must eat the six tomatoes.
Day Six is similar to day five, Iron and proteins from beef, Vitamins and fibre from vegetables. By now your system is in a total weight loss inclination. There should be a noticeable difference in the way you look today, compared to day one.

Day Seven finished off the program like a good cigar used to finish off Victorian meals, except much healthier. You have your system under control and it should thank you for the flushing and cleaning you just gave it. Description: Weight Loss Diet Program, Rating: 4.5, Reviewer: Unknown, ItemReviewed: Weight Loss Diet Program

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100 Simple, Effective Tips for Losing Weight and Getting Fit

Tips for losing weight – one of the most searched for weight loss phrases on the internet. It’s even possible that you arrived on this page searching for that very thing. Well, you’re in luck, because I’ve assembled my top 100 Tips for Losing Weight that I know will help you reach your goals. Enjoy!

Tips for Losing Weight

1. Eat less and move more.
2. Change your lifestyle.
3. Don’t diet.
4. Set realistic goals.
5. Focus on fat loss, not weight loss.
6. Take control of your bad habits.
7. Keep a food journal.
8. Lose weight for YOU.
9. Surround yourself with people who support your goals.
10. Make fitness a priority.
11. Set your excuse limit to zero.
12. Avoid processed food.
13. Don’t eat too few calories.
14. Don’t eat too many calories.
15. Start. Those first steps are the hardest.
16. Get rid of your scale.
17. Buy body fat calipers to measure your body fat percentage.
18. Be consistent.
19. Don’t compare yourself to others.
20. Use food for nutrition – not self-medication.
21. Tell everyone you know that you’re changing your life.
22. Download my Free eBook – The 10 Forgotten Rules of Weight Loss.
23. Take before and after pictures.
24. Realize weight loss is an emotional challenge, and not so much a physical one.
25. Enjoy your journey.
26. Be a better you. Focus on setting and breaking your own records.
27. Don’t beat yourself up for making a mistake.
28. If you make a mistake, get right back on track.
29. Don’t wait until tomorrow or Monday to change your life. Start now.
30. Make small changes until they become habits, and then make another small change.
31. Find someone to hold you accountable.
32. Lose weight because you love your body, and not because you hate it.
33. Weight loss happens the moment you don’t give up.
34. Read these 101 ways for how to get motivated to lose weight.
35. Reward yourself for a job well done with something other than food.
36. Sleep at least 7-9 hours a day.
37. Pay attention to how your clothes are fitting.
38. Drink water. Save your calories for nutrient dense foods.
39. Include strength training in your weight loss program.
40. Allow yourself the occasional cheat meal.
41. Look at these healthy recipes and realize healthy food tastes amazing.
42. Find exercise that you enjoy doing. If you don’t like it, you won’t stick with it.
43. Limit flour and sugar, or get rid of them all-together.
44. Pick the right time to exercise – at a time you will always do it.
45. Don’t buy what you don’t plan on eating. If you buy it, you’ll eat it.
46. Shop the perimeter of the grocery store.
47. Keep the intensity of your exercise high. Work hard.
48. Don’t grocery shop on an empty stomach.
49. Pay attention to portion sizes.
50. Count calories – at least at the beginning.
51. Walk or ride your bike wherever possible.
52. Follow me on Twitter for motivation and fitness tips.   
53. Eat more veggies.
54. Play a sport.
55. Plan out your meals in advance.
56. Don’t eat from the bag or container. Measure out your food before you eat it.
57. Make new friends with other active people.
58. Take the stairs.
59. Be happy about all that you’ve accomplished instead of getting down about what’s left to do.
60. Eliminate stress from your life.
61. Get a BodyMedia FIT Armband so you can accurately determine how many calories to eat.
62. Eat your essential fatty acids (EFAs).
63. Use spices on your food instead of sauces.
64. Eat slowly. Chew your food.
65. Try to get on a consistent sleeping schedule. Wake up and go to bed at similar times each day.
66. Plan out an exercise routine. Don’t just wing it.
67. Reduce your alcohol intake. However, the occasional drink is not going to hurt you.
68. Eat low-glycemic foods that provide a slow and steady release of glucose.
69. Understand the difference between hunger and cravings.
70. Eat the majority of your meals at home. You’ll have complete control of all that you eat.
71. Don’t be afraid to ask questions or make requests when eating at a restaurant.
72. Say goodbye to fast food.
73. Don’t eat your kids’ leftovers.
74. Get rid of diet products such as diet sodas.
75. Hire a good personal trainer until you have the hang of things.
76. Read the food labels of everything you buy.
77. If you don’t know the ingredient, don’t buy the product.
78. Avoid trans fats and partially hydrogenated oils.
79. Play fitness based video games.
80. Don’t let your significant other dissuade you from trying to get healthy.
81. Say goodbye to high-fructose corn syrup.
82. Forget about taking fat loss supplements.
83. Download these fitness apps to make your life easier.
84. Ignore your body mass index (BMI), and instead use body fat percentage as a better guide.
85. Try losing 1-2 pounds per week for healthy and maintainable fat loss.
86. Eat a variety of foods.
87. Calorie quality is just as important as quantity.
88. Add lemon, lime, orange or cucumber to your water for added flavor.
89. Avoid artificial sweeteners.
90. Read other peoples’ body transformation stories.
91. Get rid of all the bad food in your house. Don’t temp fate. If it’s there, you’ll eat it.
92. Don’t confuse thirst and hunger. Drink a glass of water when you feel cravings.
93. Discover your emotional relationship with food.
94. Focus on other progress measurements besides weight – blood pressure, cholesterol, confidence, etc.
95. Ask for to-go boxes when you go out to eat. Restaurant portion sizes tend to be large.
96. Base your meals around protein. Have protein at every meal.
97. Be patient. It took a long time to put the weight on, and it will take some time to take it off.
98. Allow yourself enough rest time between workouts for recovery.
99. Work out first thing in the morning if you have a tendency to talk yourself out of it by the end of the day.
100. Have a competition with a friend.

5 Bonus Tips for Losing Weight

1. Pack your lunch for work or school.
2. Build up your exercise workload. Don’t go from 0 – 100 overnight.
3. Start a weight loss blog and make it public. You will motivate yourself, and inspire others.
4. Buy new, smaller clothes as your weight loss progresses.
5. Put the ultimate emphasis on being healthy!

Did I miss any tips for losing weight? Leave your weight loss tips in the comments below.

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50 Things to do Instead of Snacking

Prior to having weight loss surgery in June 2006, I was a big time mindless snacker. Every time I walked in the kitchen, I walked out with something in my hand, a handful of chips, a cookie, or just a bite of something or other. During certain times of the day it was like an eating monster took over my body; late afternoon and just before bed were the worst. I wasn't even hungry most of the time, sometimes I was just bored or it was just there. Every year, I packed on the pounds because those "just a bites" and mindless snacking meant I was consuming hundreds of extra calories a week.One of the keys to post weight loss surgery success for me is being mindful each day of what goes in my body. I plan my meals and my snacks and if it's not in my plan for the day, it's not going in my mouth. The old mindless eating monster still comes a-calling, I just choose not to feed the beast. Instead, I pick an idea from my "instead of snacking" list to send me off in a positive direction. I have a copy of this on my fridge and in my office. Hope it helps you as much as it helped me.

• 50 Things to do Instead of Snacking

1. Imagine the new healthier you

2. Walk around the block

3. Call a friend

4. Make a list of your Top Ten Reasons to Lose Weight

5. Make a To Do list

6. Turn on music and dance

7. Jot a thank you note to someone

8. Go to bed early or take a nap

9. Read a book

10. Blog or journal

11. Give yourself a manicure or pedicure

12. Plan a healthy meal for your family

13. Surf the Internet

14. Finish an unfinished project

15. Walk your dog, pet your cat, feed your fish

16. Brush your teeth

17. Balance your checkbook

18. Say a prayer

19. Chop veggies to keep on hand

20. Give a massage

21. Clean out a junk drawer

22. Play a game with your kids

23. Try a new route on your walk

24. Drink a glass of water

25. Kiss someone

26. Try on some of your clothes

27. Look at old pictures

28. Rent a video

29. Wash your car

30. Take a hot, soothing bath

31. Update your calendar

32. Work in your yard

33. Start your holiday shopping list

34. Count your blessings

35. Write a letter

36. Fold some laundry

37. Check your e-mail

38. Give your dog a bath

39. Send a birthday card

40. Meditate

41. Hug someone

42. Rearrange some furniture

43. Light a fire or some candles

44. Put your pictures in an album

45. Plan a trip (real or imaginary)

46. Straighten a closet

47. Clean out files

48. Visit a friend

49. Clean out your trunk

50. Do something nice for someone

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TOP 10 SNACKS TO LOSE WEIGHT

Many of us are trying to start off 2010 with some health related New Year's resolutions. One of the best ways to stay on a healthy eating plan is to enjoy what you are eating and to never let yourself get too hungry! As a way to help you do just that, I am sharing my top 10 favorite healthy snacks. Snacks are vital to a healthy diet; they help keep blood sugars stable, prevent you from getting too hungry at your meals (and then over-eating), and they are a great way to get in lots of needed nutrients. Here are my favorite snacks that you can ring in 2010 with (in no particular order):

Nuts:
Pistachios, almonds, walnuts…you name it! Check out the bite titled "Ready, Set, Go Nuts" to learn all about the health benefits that nuts offer. If you like to eat large portions, go for pistachios – they are your best bet by far – you can have around 50 nuts for just 160 calories! Learn more about the health benefits of pistachios atThe Green Nut.

Chips:
PopChips, that is – these healthy chips are "popped" with heat and pressure, not baked or fried. They come in a ton of delicious flavors and are definitely the best tasting healthy chip out there. Better yet, you get more chips per 100 calories than any other chip on the market, so having a single serving will feel like a satisfying snack. Remember to pair these chips with some dip to help stabilize blood sugars. Think hummus, black bean dip or guacamole as great pairing options.

Bars:
High fiber bars are a very satisfying (and if you choose wisely, delicious) snack option that are portable and great to have on hand for emergency snack situations. Bars should contain no more than ~200 calories, have at least 3grams fiber, no more than 2grams saturated fat, and sugars should mostly be natural (check ingredient list). Some of my favorite brands are Lara, PURE, KIND, Gnu Flavor and Fiber, and Think Organic.

Fruit and Yogurt:
Greek Yogurt and Pomegranate Seeds: Greek yogurt is actually higher in protein than regular yogurt and has a delicious thick consistency. To counter the naturally sour taste, add some sweet, anti-oxidant rich pomegranate seeds. The sweet taste and crunchy texture are the perfect complements to the yogurt.

Peanut Butter Sandwiches
Trader Joe's Peanut Butter with Roasted Flaxseeds on Whole Grain Bread. Enjoy the creamy taste of peanut butter with the added crunch of flaxseeds, giving you a boost of omega 3's. Nothing beats peanut butter on toast if you ask me! If you can't get the Trader Joe's product, there are other natural nut butters on the market that are equally delicious. If you are extra hungry, add some banana for a very filling and wholesome treat.

Low-fat Chocolate Milk:
Often thought of as just a kid's indulgence, chocolate milk is a great snack that can be enjoyed by all. Low-fat chocolate milk is a great source of protein, calcium and many vitamins and minerals. It is an especially great post-workout snack for athletes because it can quickly be absorbed by the body and replenish fuel stores. It is a great on-the-go snack because it is sold in some individual cartons that don't have to be refrigerated (i.e., Horizon Organic); and, of course, it tastes great!

Muffins:
Zen Bakery high fiber muffins have very few ingredients and no preservatives so they go bad quickly if you don't eat them up! Sold at Whole Foods and Trader Joe's, these are delicious muffins that are actually healthy for you. Try any of the bran muffin varieties. Hard to find substitutes here, so if you don't find this brand, don't buy just any bran muffin—they tend to be loaded with fat and calories.

Lite Popcorn:
Popcorn is a naturally high fiber food because it is actually a whole grain! As long as you avoid the buttery movie theatre popcorn varieties that have a ton of added fat and calories, popcorn is a great snack option. For an added twist, kettle corn has both sweet and salty flavors, which will get all of your taste buds kicking (Trader Joe's makes a great single serving bag of this).

Cheese and Crackers:
Ak Mak Crackers are 100 percent WHOLE GRAIN crackers...not just "made with whole grains", but 100 percent whole grain. This is rare to find in a great tasting cracker! Add some delicious, Light Laughing Cow Cheese Wedgesand you have a great snack to keep you going.

Shrimp with Cocktail Sauce: This snack can be a great pre-dinner snack to tide you over to the main meal without having a big impact on your calorie intake. Shrimp is a high protein, low fat and low calorie food. In fact, 4 ounces (about 20 small) shrimp only have about 100 calories and 23 grams protein! For a perfect complementary dip, add some cocktail sauce. The main ingredients in cocktail sauce are ketchup and horseradish – both low in calories and fat – so the sauce is naturally healthy. A standard 2 ounce serving has ~50 calories. Even better, if you have the time, make your own cocktail sauce—take a good dollop of ketchup and add a teaspoonful of horseradish from the jar; add an equal pinch of salt, pepper, sugar and a splash of lemon; mix it up and add more horseradish (or ketchup!) to your liking—tastes so much better than premade.

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