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A poll of 1,000 American women revealed that we may not have a very good grip on how to take care of our bodies and ourselves. Half of the women surveyed said they were not…

Here in New York City, they passed a law saying that chains need to provide calorie counts for consumers right on the menu. It took affect this past April but I'm really just noticing the difference now.

Recently I walked into Pax, a chain that's a deli with fresh but premade sandwiches and lots of baked goods. As I thought about what I wanted, I looked around the glass cases.

True story: A coworker of mine had a bad ankle injury that kept her off her feet for months. When she finally got the go-ahead to exercise, she went at it like gangbusters, working out 2 hours at a time and taking ultratough classes, including one that required participants to sprint out…

Over the last ten years or so, carbohydrates have gotten a pretty bad rap.  Truth be told, however, carbohydrates are a real necessity to a healthy diet.  Carbs are…

Friday is National Bike to Work Day and I want YOU to try it. If Friday doesn't work, it can be any day—it's actually Bike to Work Month, so you can do it whenever your schedule allows. I tried it this morning and loved it.

Sea vegetables are nutrient dense treasure chests of vitamins, minerals and trace minerals and should play a much larger role in the American diet than they currently do.  These superstars are very high in calcium and iron as well as B vitamins, including the ever elusive B12,…

It's Karina again, hi! I was recently introduced to yet another reason to covet the iPhone and since this one is fitness related, I just had to share...

Surya Namaskar, or Sun Salutation, is a series of postures that warms, strengthens, and aligns the entire body. It's serves as an all-purpose yoga tool, kind of like a hammer that's also a saw and a screwdriver, if you can imagine such a thing.

This sequence might be considered the…

You've probably heard a million different tips on weight loss. And, while what works for some people may not work for everyone, it's fun (and instructive) to read about the little breakthroughs other women have stumbled upon in their journeys to slim down, isn't it? Here's one Vitamin G reader's story...

Ok people. It was that time again last night when all of our friendly, (or not so friendly) former fatties get all dressed up only to get stripped down minutes later and face the scale one last time.  Yes, it’s the "Biggest Loser" Finale! 

I’m always excited to…

The first step in achieving your goals is setting them. Try this excellent online goal setting and tracking site:

LULULEMON GOALTENDER

Madonna will never grow fat, says personal trainerQueen of pop Madonna still manages to look half her age even at 50, and it is all thanks to the rigorous diet and exercise regime her personal trainer Tracy Anderson has put her on.

Madge follows a gruelling two-hour workout six days a week, and Anderson, 33, remains at her side every moment of it.

The trainer had been helping the singer maintain her health even when she was divorcing her hubby Guy Ritchie.

“There are days when she doesn’t feel good and days when she’s having a hard time, but Madonna still works out for two hours whatever,” the Mirror quoted Anderson as saying.

“She’s consistent and she doesn’t ever make excuses. Nothing has changed since the divorce, Madonna hasn’t changed.

“Madonna will never look her age. She doesn’t even look half her age – she looks 19.

“I don’t have to scream at her because she’s so motivated. She organizes her time so she can train – she makes an appointment to do it and she keeps it, but two hours is the most she ever exercises in a day,” she stated.

Madonna was recently described as “half-starved” but Anderson claims that she eats well and even allows herself the occasional treat, which is sugar and gluten-free.

“All my clients eat. Madonna has a very healthy appetite. She doesn’t eat processed food, she’s very conscious of the quality of the things she eats but she has treats – she loves cupcakes,” she said.

“To say she is on a starvation diet is bull****. She burns a lot of calories.

“She will never get fat. Why would she let it go? She relaxes but she’s smart, she knows that if she stops exercising she will have loose skin tone. Why should we criticize someone who works hard, is consistent and gets results because they’re smart with their time?” she added.

source : mirror

This is a great exercise for your chest! As an alternative, continue the motion by crossing your forearms.

From shapefit.com

Exercise Advice: This exercise is performed using the cable pulley machine that has a pulley on two opposite sides. Set each pulley up so that it is locked in the high position (if you are not sure how to do this, ask a trainer at the gym you workout at to assist you). While standing, grab each high pulley using a small one-hand attachment for each hand. The position your body will be in will look like a giant letter “T.” Slowly bring your arms together in a slow and controlled fashion. While doing so, visualize that you are hugging a giant tree trunk. At the peak of this movement, really flex your pec muscles together for a one-count and then return to the start position and repeat.

From bodybuilding.com

By: David Robson

In bodybuilding everybody wants big biceps, as they are a most impressive area to develop, and given their high visibility and superficiality, signify strength perhaps like no other body part. When someone asks, “flex a muscle” they do not want to see your calves. It is the biceps that are usually requested.

Also, the greatest professional bodybuilding champions are usually those who are known for tremendous biceps size and shape. From the Austrian Oak, Arnold Schwarzenegger, through to current Mr. Olympia, Ronnie Coleman, great champions usually possess great biceps.

The biceps grouping (anatomically known as the biceps brachii), of which there are two heads (the short head or outer biceps, and the long head, or inner) comprise the upper portion of the upper arm and are responsible for elbow flexion (moving the hand toward the shoulder), elbow supination (rotating the palm upwards), and shoulder flexion/transverse flexion.

Also associated with the biceps, although not part of their anatomical structure, are the brachialis and brachioradialis, muscles that are situated on the side of the arm between biceps and triceps, and connect the main bicep muscle to the forearm respectively.

Training the biceps will involve training these muscles also, as they allow for greater overall upper arm size, and the illusion of a larger biceps from top to bottom.

To become a bodybuilding champion, or just someone who would like to look great on the beach, training the biceps and associated muscles is a must. This article will provide an overview of the best exercises currently available, a full training program and tips to get the most from the methods presented.

The Best Biceps Exercises

Personal experience – through training numerous clients and myself – has shown me that certain biceps exercises are superior to others. The best biceps movements, collectively known as the “mass-builders,” are those that provide the greatest stimulus across both the long and the short heads.

Therefore, using the four exercises shown in this article – the standing barbell curl, one-arm preacher curl, incline dumbbell curl and hammer curl (in my experience, by far the best for building massive size) – will help you to achieve your size building goals at a faster rate.

Isolation exercises, such as various cable and machine movements, do have their place, especially as a contest approaches and one wants to etch more detail, or when a bodybuilder has sufficient mass and seeks to create more definition, but for building a good base of solid muscle they are largely unnecessary and it is best to stick with the basics initially to build the best foundation.

In addition to building great biceps size, the basic exercises will also create the type of shape your biceps will adopt (which is largely determined by genetics) as they will stimulate a greater cross-section of the muscle. Here are the best exercises, an explanation on how to perform them and they reasons why they are used.

1. Standing Bar Curls:

The biceps curl can be performed a number of ways: standing with dumbbells (both hands curling or alternating), one arm resting on inner thigh as with the concentration curl, preacher curl variations (including the one arm version featured in this article), and seated with dumbbells.

Given the main role of the biceps is elbow flexion, the logical movement for stimulating the most amount of muscle in this region is the curl, and the most basic of all the curling movements is the standing barbell version, universally known as the greatest biceps exercise ever.

To Perform:

o Hold bar with a shoulder-width grip, with arms straight towards the floor and elbows locked an
inch from your sides.

o Curl weight towards the chest, while keeping the elbows and back fixed.

o Contact the biceps as the bar reaches the front of the chest.

o Resist weight as it slowly lowers to the floor for a full stretch.

Exercise Data
Main Muscle Worked: Biceps
Other Muscles Worked: None
Equipment: Barbell
Mechanics Type: Isolation

2. One-Arm Preacher Curls:

This exercise could be considered an isolating movement as it really focuses stress on the peak (which is found on the short head and is genetically determined) and adds to fullness at the lower portion of this muscle. However, as mentioned it does add to fullness and I have found it to be one the best movements for enhancing overall size.

To Perform:

o Using a regular preacher bench, hold dumbbell with an underhand grip while locking elbow
firmly in place in an extended position on the bench.

o Slowly curl the dumbbell up, trying to touch the shoulder of the arm being worked.

Exercise Data
Main Muscle Worked: Biceps
Other Muscles Worked: None
Equipment: Dumbbell
Mechanics Type: Isolation

3. Incline Dumbbell Curls:

Another good overall mass builder (second only to standing bar curls in my opinion) is the incline dumbbell curl. It allows one to achieve a full range of motion while getting a maximal stretch at the bottom of the movement. The amount of weight used will be less than with the bar curl, but providing the form is kept strict it will produce an amazing pump.

To Perform:

o Lying back on an incline bench, hold two dumbbells with arms extended down and back.

o Curl the dumbbells up and out with both hands, being sure to turn the wrists as the weights
are raised.

o Slowly return to start position.

Exercise Data
Main Muscle Worked: Biceps
Other Muscles Worked: None
Equipment: Dumbbell
Mechanics Type: Isolation

4. Hammer Curls:

The hammer curl, although not strictly a biceps exercise, will develop the brachialis, lending a greater degree of overall size to the biceps area. The brachialis, the strongest flexor of the elbow, runs along the side of the upper arm and comprises much of the lower biceps area.

It conveys the impression, in those with full development, of a tennis ball stuck under the skin between the biceps and triceps. Developing it to its fullest will help to push the biceps up therefore creating the illusion of a peak, and fill out the lower portion of the biceps, providing overall thickness in this area.

To Perform:

o With elbows fixed at the side of the body, place the palms in a neutral position (palms facing
one another).

o Curl the dumbbells up, the same way you would for a regular dumbbell curl.

o Lower dumbbells slowly and repeat.

Note: Ensure elbows are fixed at sides throughout the movement, as this will eliminate any shoulder movement, thus placing a greater load on the brachialis.

Exercise Data
Main Muscle Worked: Biceps
Other Muscles Worked: Forearms
Equipment: Dumbbell
Mechanics Type: Isolation

Variation:

A hammer curl variation I have found to work well is the alternate version. Simply perform the movement as instructed, one arm at a time. This will allow for a greater focus to be placed on each brachialis muscle.

Exercise Data
Main Muscle Worked: Biceps
Other Muscles Worked: Forearms
Equipment: Dumbbell
Mechanics Type: Isolation

From fitnessmagazine.com

Beginner Exercises

1. Cobra
targets lower back

* Lie face down on the floor with arms at sides, palms down.
* Keeping abs and glutes tight, lift chest off floor and raise arms up and back toward hips, rotating thumbs up.
* At the same time, lift legs about 3 inches off floor. Hold for 3 counts and lower back to starting position.
* Repeat for 8 to 10 reps.

2. Dumbbell Shoulder Shrug
targets upper back

* Stand with your feet hip-width apart, arms at sides with your knees slightly bent.
* Hold a 5-pound dumbbell in each hand with palms facing in.
* Keeping abs tight, slowly shrug your shoulders up toward your ears, keeping elbows straight. Hold for 3 counts and lower.
* Repeat for 8 to 10 reps.

3. Seated Row with Bands
targets upper back

* Sit in a chair and tie a resistance band around a sturdy structure, such as a doorknob, at elbow height, 2 to 3 feet in front of you.
* Hold one end of band in each hand, palms facing each other.
* Bend elbows and pull band toward your ribs, pressing shoulders back and together. Hold for 3 counts.
* Repeat for 8 to 10 reps.

Intermediate Exercises

1. Stability-Ball Leg Raise
targets lower back

* Lie with your hips on top of a stability ball with legs extended behind you, hands shoulder-width apart on floor.
* Lift both legs toward the ceiling as far as you comfortably can without overarching spine. Hold for 3 counts and lower.
* Repeat for 8 to 10 reps.

2. Stork-Stance Flye
targets upper back

* Stand with your feet shoulder-width apart, holding a 5-pound dumbbell in each hand, palms facing in.
* Bending from the hips, lean forward, keeping your lower back flat, then raise right leg off floor with left leg slightly bent. Extend arms out to the sides to about shoulder height, elbows straight.
* Lower arms to center. Do 8 to 10 reps.
* Switch legs and repeat.

3. Rolling Ball Pull
targets upper back

* Kneel on the floor with hands and forearms resting on a stability ball about shoulder-width apart.
* Roll ball away from you and extend arms forward, dropping chest and pelvis toward floor. When you’re fully extended, hold for 3 counts.
* Roll ball back to starting position, contracting shoulders.
* Repeat for 8 to 10 reps.

Advanced Exercises

1. Quadruped on Ball
targets lower back

* Lie on top of a stability ball, legs extended behind you, hands on floor about shoulder-width apart.
* Lift and extend left arm and right leg simultaneously. Hold for 3 counts and return to start; switch sides.
* Repeat for 8 to 10 reps.

2. Lower-Trap Dip
targets upper back

* Sit on floor between two sturdy chairs. Place a hand on the edge of each chair, legs extended, arms straight.
* Press up, legs at a 90-degree angle.
* Shrug shoulders toward ears and lower body toward floor.
* Repeat for 8 to 10 reps.

3. Single-Leg Row on Ball
targets upper back

* Place right knee and right hand on a stability ball, left foot on floor.
* Hold a dumbbell in left hand, palm in.
* Keeping your back flat and arm close to your body, squeeze your shoulder blade and bring elbow back toward your hip. Do 8 to 10 reps.
* Switch sides and repeat.