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Vitamin C therapy is now being used to address a range of maladies including coronary artery disease, irregular heartbeat and cancer. The rationale centers around the body's ability to ensure the integrity of your cells and to make collagen, a primary building block in your body. Find out why Vitamin C therapy is looked upon as a promising treatment for coronary artery disease. Learning what's new in natural healing is The Natural Path to good health.

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Fitness Interview with JJ Virgin

LoveToKnow Exercise presents an interview with celebrity fitness and nutrition expert JJ Virgin. JJ, the expert from TLC's Freaky Eaters, shares tips for getting lean, toned arms from her new book, Six Weeks to Sleeveless and Sexy. She also offers tips on how to exercise for weight loss and keep the pounds off through exercise and nutrition.

JJ Virgin specializes in helping people overcome weight loss resistance. She talks to LoveToKnow about how to make lifestyle changes that include exercise, smart nutrition and healthy habits.

LoveToKnow (LTK): What does it mean to be weight loss-resistant? How do people overcome this obstacle?

JJ Virgin (JV): A person is considered to be weight loss-resistant if they are following the right diet and exercise program per their genotype and are still not losing 1-3 pounds of fat consistently each week despite being 20 or more pounds overweight. Note, while 70- 80% of the population is now overweight or obese, 50% of the other 30% is TOFI - thin outside, fat inside. Be sure to consider your body composition as it isn't what you weigh, it is what that weight is made up of. I have found that a significant group of the overweight/obese population is weight loss-resistant due to one or more of the following metabolic issues:

Poor sleep Chronic stress Food sensitivities Gut dysbiosis including small intestinal bacterial overgrowth Sex hormone imbalance Thyroid fatigue Insulin resistance High toxic burden

Our body is not a bank account, it is a chemistry lab and these aforementioned factors can make it harder to burn off fat and better at storing it while slowing down overall metabolism.

LTK: How important is diet and nutrition to an exercise plan for weight loss in order to consistently lose weight and keep off the pounds for good?

JV: For long-term weight management, you must take an integrated approach of balanced eating, consistent high-quality sleep, daily downtime to improve stress tolerance, burst-style cardiovascular exercise, more movement throughout the day and resistance exercise, good digestion and daily detoxification. On the outset, improvements in diet will make the biggest initial difference while in the long term, exercise helps shift your metabolism to support a higher resting metabolic rate and improved fat burning.

LTK: What are your recommendations for people who feel they are too busy for regular exercise?

JV: For anyone who feels they don't have time to exercise or eat right, you need to make time. You will either make the time now or pay for it later. Honestly, when you do make the time, you will find that your enhanced energy gives you more time anyway! I have also got some great tricks that I incorporate that will help.

One: I have people shift from "cooking" to assembling their meals - with the right supplies on hand you can make delicious healthy meals literally in minutes. You can grab my Ultimate Meal Assembly Guide.

I also teach people to wear a pedometer to motivate them to move more throughout the day. What you measure, you can improve. I have people shift from long endurance-style training to burst-style training to improve stress resilience and enhance metabolism and fat burning in half the time.

There are also a few stellar supplements that I love to have people use every day. To stay healthy and improve stress resilience, I love the product Wellmune WGP. It works to keep you healthy by mobilizing billions of innate immune cells that are part of your body's natural defenses and it helps maintain energy, vitality and mental clarity when you are stressed (which is usually when you get sick in the first place!).

Another product that I incorporate into my daily regimen and recommend to my clients is Wakunaga Kyolic AGE - this is known as the "social garlic" as it is odorless. Much as I love garlic, I don't really want it to become my new signature scent! I recommend Kyolic as it helps keep your GI tract healthy (along with your heart) so that you avoid getting an overgrowth of bad bacteria and/or yeast which can cause gas, bloating and weight gain.

Finally I have all of my clients start the day with a high-quality protein shake with added fiber. I find that most people fall into one of two categories at breakfast time and neither is good for weight loss, much less long-term health. They either skip it because they "don't have time" or they grab what is basically dessert on the run. Start the day with a healthy meal replacement shake and you set the metabolic tone for the day. You can grab my personal shake recipe free.

LTK: Do you have any fitness advice for people who have exercise limitations due to health issues?

JV: If you have health issues, the first place to go is your integrated health care professional who can give you clearance for what you can and can't do. Great resources for this are:

The Association of Anti-Aging Medicine The American College of Alternative Medicine The Institute of Functional Medicine

I have had five knee surgeries on my right knee; I have no ACL ligament and no meniscus. If it weren't for my diet and exercise regimen I don't know that I would be able to walk without chronic pain (or a limp). My point is that if you do have health issues, it is even more important to adhere to an integrated diet and exercise program, but ideally work with a trained professional to design it and support you through the process. Accountability is one of my top keys to success, which is why I hire coaches and experts for myself as well!

LTK: In your new book, Six Weeks to Sleeveless and Sexy, you break the common myth that strength training arm exercises can make feminine arms too bulky. Please explain why arm exercises won't build bulky muscles and instead build lean, defined arms.

JV: What makes women look bulky isn't muscle, it is fat! When you add muscle tone to your arms, you hold everything in tighter while boosting metabolism and improving fat burning. For this reason, I like to think of muscles as "metabolic Spanxs?."

LTK: The book also provides detailed exercises to improve arms. What type of exercises does the book recommend?

JV: I focus on multi-joint free weight exercises that use more muscles so you get more bang for your exercise "buck." Don't tone your arms in isolation, work them in conjunction with your upper body musculature including your chest, lats and shoulders and you will get even better results. Plus you won't ever have to wear shoulder pads again!

LTK: You offer many fitness and wellness programs and products through your website that customers all over the world can purchase. Which programs are best for someone new to exercise and nutrition who wants to adopt a healthier lifestyle?

JV: My signature program is my 28-Day Fast Track program. It takes you through how to eat, how to get fit fast, how to de-stress and sleep deep, and how to improve digestion and detoxify daily. I take people through this process by integrating a series of simple action steps so that over the month, they change the way they live, think and feel, forever. After all, if you live like a healthy fit and lean person, you will become one.

JJ Virgin is a fitness and nutrition expert with over 25 years experience. Her clients include celebrities such as Ben Stiller and Gene Simmons. She offers a number of fitness programs through her website and to private clients. An author and co-host of TLC's Freaky Eaters, JJ is a nationally recognized health expert. She graduated from University of California Los Angeles (UCLA) and is a Certified Nutrition Specialist and a Certified Health and Fitness Instructor with a number of advanced certifications, including personal training.

JJ offers a number of programs to the general public through her website, including a personalized fitness plan based on genetic testing. To learn more about JJ, her books or fitness programs, visit the official website.

How to Do Pull Ups Right

Masters in Exercise and Sports Science

Pull ups are one of the best body-weight exercises you can perform. They work your back, core, arms and shoulders, all without requiring much in the way of equipment. If you have a hard time performing pull ups correctly (or at all), you may just need a few pointers on how to build up your strength to perfect your pull up form.

The pull up form itself is pretty simple - you grasp a bar and pull your body up to bar-height, then lower yourself back down, but that's easier said than done. Here's a more detailed description on how to perform pull ups correctly:

Grasp a pull up bar with your arms slightly wider than shoulder-width apart and your palms facing away from your body.Lift your feet off the floor.Tighten your back and biceps muscles, and squeeze your shoulder blades together as you pull torso toward the bar.Lower yourself back to the starting position in a careful and methodical manner, after your chin reaches bar-height.Repeat as many times as you can.

If you're not strong enough to perform a pull up, you may find yourself performing a pull up faux pas. If you notice yourself doing any of the following, it's time to re-address your pull up form:

Jumping off the ground to start your pull up - A tiny hop the first time might be acceptable, but if you're regularly using your body's momentum to start the movement, you need to develop greater upper body strength.Allowing your body to "fall" from the upward position; in other words, you don't control the downward movement. Not only could this increase your chance of injury, it's also robbing you of one of the best opportunities for improving your pull up strength. The downward motion requires that you work against gravity. Even if you struggle to pull yourself up, if you force yourself to lower slowly, your back and biceps muscles will gain substantial strength over time.Giving up because it's too hard. You don't have to perform a set of 15 repetitions to benefit from the pull up exercise. If you can't perform a full pull up, don't give up, just modify the exercise so that you can reap the benefits and gain more strength.

You can perform modified pull ups one of three ways:

Perform the downward phase only. Place a chair or a bench under the pull up bar and stand on the chair or bench so that you can start the movement with your chin at bar height. Grasp the bar and tighten your back. Lift your feet off the bench and very, very slowly allow your arms to straighten and lower your body toward the bench. When you reach the bottom of the movement, stand back on the bench and perform the exercise again.Use a modified pull up machine. Most gyms or fitness centers offer a modified pull up station. Using the machine, you can stand or kneel on an appendage and lift and lower a portion of your body's weight, rather than your entire bodyweight. This allows you to perform the full pull up motion, but with greater ease. If you choose this option, make sure you continue to push yourself to gain strength so you can wean yourself off the machine over time.Smith machine pull up. You can use a Smith machine or any other sturdy bar that's roughly belly-button height to perform this exercise. Grasp the bar slightly wider than shoulder-width apart, your palms facing down. Step your feet forward and under the bar until your shoulders are directly under the bar and your arms are perpendicular to the floor. Adjust your feet so your legs are straight and your body forms a straight line from your heels to your shoulders. Tighten your back and squeeze your shoulder blades together as you pull your chest toward the bar. When your chest meets the bar, lower yourself in a controlled fashion back to the starting position. Repeat as many times as possible.

Modified pull ups are the perfect precursor to traditional pull ups, allowing you to gain strength so that you can perform traditional pull ups correctly.

If you want to become better at performing pull ups, you need to regularly incorporate them into your workout. Plan on adding a pull up exercise to your regular strength training routine at least two to three days a week, allowing for a day of rest between exercises. Make sure you're always working yourself to exhaustion - the last one or two pull ups should be almost impossible to perform. Every week or so, add additional repetitions to your pull up sets or make the movement more difficult by adding weight or progressing to the next pull up modification exercise. You'll be surprised at how quickly you begin to see improvements in your pull up form and function.

Kettlebell Workouts

Kettlebells aren't just for hardcore bodybuilders, and the enthusiasm for them is backed by medical research. A study from the American Council on Exercise concludes that a 20-minute workout with a kettlebell can burn the caloric equivalent of running at a six-minute mile pace.

Try the following moves to get started. All you need is a single kettlebell and an exercise mat.

Grasp the kettlebell in both hands. Assume a squatting position, with your legs hip distance apart, your back straight, and your knees bent at a 90-degree angle. Hold the kettlebell between your legs. Straighten, stand, and swing the kettlebell outwards until it is at eye level. Contract your thighs. Return to the starting position. Do 10 to 15 repetitions.

Stand up straight with your knees slightly bent, feet hip-distance apart. Grasp the kettlebell in both hands. Raise it over your head, then swing it in a clockwise motion around your head. Repeat 10 to 15 times, then swing the kettlebell in the opposite direction.

Stand upright with your feet hip-distance apart and your feet turned outward 45 degrees. Grasp the kettlebell with both hands in front of you. Bend your knees, keeping your back straight, and place the kettlebell on the floor. Then stand and lift the weight up to chest height, your arms parallel to the floor. Grasp the sides of the handle and lift the kettlebell straight over your head. Lower the weight back down to your chest and return your hands to their original position on the top of the handle. Do 10 to 15 repetitions.

Lie down on your back with your legs straight. Hold the kettlebell in one hand with your arm extended in a straight line from your shoulder. Bend the opposite knee, prop yourself up with your other arm, and slowly rise off the floor, balancing the weight carefully above your shoulder. Stand, and reverse the movement to return to your starting position. Do five repetitions on each side.

Ready to torch those calories in a whole new way? While kettlebells provide stimulating exercise, don't get overeager. The challenge of a kettlebell can also be dangerous. Kettlebells offer a lot of bang for your fitness buck, but the reason they're effective is because they work your core and offset your balance in unexpected ways as you swing the weight around. That unsteady element means you risk injury if you aren't careful. Working out with a kettlebell can be more rewarding and more effective than using regular dumbbells, but the chance of pulling or spraining a muscle is greater.

If you've never used a kettlebell before, author of Kettlebells for DummiesSarah Lurie recommends starting with a lighter weight than you'd use for dumbbells. If you normally lift 8- to 10-pound weights, start with a 15-pound kettlebell.

Stand with good posture throughout your workout to prevent injury to your core. Maintain a natural S-curve in your spine to distribute the weight of the kettlebell correctly. Focus straight ahead, and keep your head and neck aligned with the rest of your spine.

If you're a beginner with the kettlebell, don't try to do too much at once. A short routine or circuit is more than enough. Since kettlebell exercises are so efficient at burning calories, you'll still be getting the level of workout you crave. Put together the kettlebell exercises above into a simple circuit, moving through each exercise one right after the other. Repeat the circuit two or three times. If you need more than that, repeat the circuit again, or do more reps in each circuit until you're ready to move on to a more advanced workout program.

When you're ready to move from a beginner's workout to a more advanced routine, consider outside resources such as kettlebell classes, personal trainers, DVDs, and books to guide you in building a more advanced workout while mastering proper technique and form. Kettlebell resources include books like Russian fitness instructor Pavel Tsatsouline's Enter the Kettlebell or the more advanced Return of the Kettlebell. Also consider DVD programs, such as Phil Ross's Power Body: Advanced Russian Kettlebell.

If you're looking to kick your workout a few notches or find your way out of a fitness rut, a relatively simple set of kettlebell routines can lead to fast results and increased cardiovascular fitness. Remember to warm up and cool down with stretches before and after your workout. The kettlebell will challenge your muscles and core in new ways, so preventing injury and speeding recovery is key to an enjoyable workout.

Dr. Brian Arcement Talks About hCG

hCG is quickly gaining popularity in the weight loss world as the magic remedy for quick and easy weight loss. What are the facts about hCG? Is it safe? Does it really work? Recently, LoveToKnow had the opportunity to speak with Dr. Brian Arcement, Medical Director of Nuviva Medical Weight Loss Clinics in Florida, about how hCG works and why.

LoveToKnow (LTK): Dr. Arcement, can you provide a little background on yourself and what makes you qualified to speak on hCG?

Dr. Brian Arcement (BA): I am a graduate of the University of South Alabama College of Medicine and completed my residency in Internal Medicine, a Fellowship in Cardiology at the University of Florida Health Science Center-Jacksonville and a second Fellowship in Interventional Cardiology at Vanderbilt University Medical Center-Nashville. I am also a diplomat of the American Board of Anti-Aging Medicine.

As a Quad certified and Board certified interventional vascular cardiologist, I have been practicing for more than a decade. Through the course of my work, I have seen the physical devastation of poor lifestyle choices and the aging process on the human body. Therefore, during my years of professional practice, I now see weight management as a vital component in long-term health.

In addition, I have been utilizing hCG for over five years through my Hormone Replacement Therapy practice specifically for men with testosterone deficiency and most recently with the medically assisted weight loss program I designed through Nuviva Medical Weight Loss. In addition to my experience, I am comfortable with the Nuviva program's use of hCG for weight loss based on the anecdotal evidence we have seen through our clinics as well as the clinical experience other weight loss clinics nationwide have demonstrated through the successful treatment of thousands of clients.

LTK: What is hCG?

BA: HCG, or human chorionic gonadotropin, is a hormone produced by women during pregnancy. The hormone is primarily responsible for maintaining a viable fetus, particularly during the first trimester. Additionally, it is thought that hCG causes a physiologic occurrence making stored fat available as a nutrient source for the growing fetus.

LTK: Why does it help people lose weight?

BA: HCG is believed to help the body utilize stored fat for calories and to reduce the body's tendency to use lean muscle mass as an energy source when combined with a very low calorie diet.

LTK: In what forms is hCG available?

BA: Although hCG is available in several forms, including subcutaneous (or injectable), topical, sublingual and homeopathic, I recommend only the use of pharmaceutical grade subcutaneous hCG.

This is because the subcutaneous route is the only method known to directly control the proper amount of hCG given. hCG given sublingually requires at least double to triple the amount of injectable hCG to ensure that some hCG is absorbed. However, the amount absorbed can vary from client to client based on each individual's oral mucosa. This same reasoning applies to topical hCG and why I do not recommend its use.

Additionally, some clients are even incapable of absorbing any hCG topically or sublingually. Oral hCG has no biologic effect as the hCG is immediately broken down by acid in the stomach. The only method available to provide absolute certainty that the correct amount of hCG prescribed is given is to inject the hCG subcutaneously.

LTK: How is hCG best taken to be the most beneficial?

BA: My recommendation is found in the Nuviva protocol, which allows for a client to take 150 units of subcutaneous hCG daily six days a week. Also, we have seen through the course of our work with clients that hCG loses its effectiveness after a certain amount of time. Therefore, I recommend clients cycle on and off hCG in specific time frames in order to maximize its effectiveness.

LTK: Is the weight loss permanent or does a person have to keep taking hCG to maintain their weight loss?

BA: Once a client has reached their goal weight, they no longer need to take hCG to maintain their weight loss. As hCG is only utilized in one of the four phases of the Nuviva program, a mainstay of the program includes teaching our clients the tools and providing them with the resources they will need to maintain their weight loss gains for life.

For many people, weight loss is a chronic endeavor. All too often the shedding of pounds is a temporary event followed by a steady regain of lost weight. This is because most individuals do not learn how, what and how much to eat in order to properly fuel their bodies. They are not educated about proper food choices and effective exercise. Through the Nuviva program clients learn to count calories, eat real food and understand how their body will process food, the only way to maintain weight loss gains for the long-term.

A further component of the Nuviva program that assists people in maintaining their weight loss gains is through better understanding of each client's own body. In Phase Four, we utilize a Resting Metabolic Rate Machine to find the client's very own Resting Metabolic Rate (RMR). This is a number that is unique to each individual client. It is the number of calories their body will burn everyday even if they sustained no physical activity. From this number, we determine the right number of calories for the client and their metabolism. Knowing your Metabolic Rate helps you to know how to balance what you eat with what you burn. If this number and balance is adhered to, each client will be able to manage their weight for life.

LTK: How long before results are seen and what rate of weight loss is typical?

BA: Once a client begins taking hCG, it takes three days to become fully active in the body. For this reason, most people will see only moderate weight reduction within the first week on hCG. From this point on, weight reduction is unique to each client but can range from two to five pounds a week.

LTK: What research has been done on the safety of hCG for weight loss?

BA: For many years, physicians have safely prescribed hCG to assist overweight patients in reducing their weight. To date, however, these implications for hCG have not been proven in medical studies and the FDA has not approved the use of hCG for medical weight loss.

However, through our clinics, we have helped thousands of individuals with their weight loss goals and have seen the anecdotal evidence of the effectiveness of hCG for long-term weight loss. Studies are currently being conducted on the use of hCG for weight loss, and I believe these studies are a direct result from proven success of individuals utilizing hCG for safe and effective weight loss.

LTK: What side effects are typically seen?

BA: Typical side effects associated with hCG diets include hair loss, headaches and nausea. However, these side effects are often signs of nutritional deficiency. We have addressed this issue through supplying clients with specially blended supplements, vitamins, minerals that correspond with each phase of the Nuviva program. Patients who experience these symptoms would have their calories increased or have their diet and supplements reviewed to make sure they are appropriate.

LTK: Who should not use hCG?

BA: Women who are pregnant or who are actively trying to become pregnant should not use hCG. Also patients with a prior history of DVT (deep vein thrombosis), especially women with a history of DVTs while receiving hCG for infertility treatments should not take hCG. Additionally women with active breast cancer and men with active prostate cancer should not take hCG.

As with all weight loss programs, I recommend anyone considering a hCG diet consult their physician to determine if the program is appropriate based on health, medical history and personal weight loss needs.

LTK: What else can you share about the safety of hCG and weight loss?

BA: If someone is considering a weight loss program that incorporates hCG, I recommend they do so in a medically supervised environment and use only pharmaceutical grade hCG as one component in a comprehensive weight loss program that emphasizes proper nutrition, exercise and healthy lifestyle changes to sustain long-term weight loss.

Additionally, a common misconception regarding hCG is that it introduces high amounts of hormones into ones body. hCG is given in very small doses during third phase of the Nuviva program, the hCG diet phase. To put this into perspective, women using hCG for medical purposes, such as fertility treatment, would inject between 50 and 100 times the dose that we prescribe through the Nuviva program or what you may find in a typical hCG diet.

Interestingly, hCG is currently being studied for implications beyond weight loss, including reduction of breast cancer occurrences for women and prostate issues, including prostate cancer, for men.

It is important to note that at this time hCG usage in the above-mentioned ways is only in the research phases. It is not recommended that hCG be used for the treatment of breast cancer or prostate cancer. Additionally, until further studies have been conclusively conducted, hCG should not be prescribed to patients who have active breast cancer or prostate cancer. However, I am encouraged by the potential that one day hCG may prove to be a new and exciting treatment for both of these life threatening diseases.

LoveToKnow would like to thank Dr. Brian Arcement for taking the time for this interview. If you think you'd like to try hCG for weight loss, talk to your doctor to see if it is a good idea for you. You can also learn more by visiting NuvivaWeightLoss.com.

Cognitive Behavioral Therapy Weight Loss Tips

Cognitive Behavioral Therapy (CBT) uses thinking and rationale to help change behavior. It is not considered just a method of "positive thinking," but rather focuses on balanced thoughts and how they contribute to a situation. CBT may be used in conjunction with diet and exercise for weight loss.

According to the Weight-Control Information Network, 68 percent of people in the United States are considered to be overweight, with over 33 percent of these people classified as obese. Losing weight and keeping it off long term can be extremely difficult, as people tend to return to habitually negative patterns of eating. Overweight and obesity is linked to numerous chronic health problems, many of which can be avoided or significantly reduced by managing weight levels. By using CBT while making positive physical changes, you may be more likely to succeed with permanent weight loss.

When trying to lose weight, CBT may help you to consider your motives for overeating and to overcome thoughts that take you away from making the right choices. A behavioral therapist or coach can work with you to teach CBT and provide guidance for making good choices. You may learn about how to incorporate healthy eating habits into your lifestyle, and how to develop an exercise plan and a schedule to keep track of how often you are working out. These lifestyle modifications are used in conjunction with CBT in order to have a higher rate of success. The goal is to change your lifestyle and physical habits and to support those changes through your thinking.

You may meet with a therapist or behavior coach once a week, although some people may need more frequent contact. Some therapists offer weekly meetings in person but are also available for contact through emails or phone calls if you find that you are struggling. Your therapist will help you analyze what situations you find yourself rationalizing unhealthy behavior. She can then teach you about how to reorder your thinking to fit with your weight loss goals. For example, you may be tempted to overeat at a party, rationalizing that it is a celebration, so you will let yourself cheat for one occasion. With CBT, you may learn how to change your thinking habits to consider the consequences of your behavior and to remember your overall goals. You can then combine this thinking with your healthy eating habits to move closer to your goal weight.

According to the Association for Cognitive and Behavioral Therapies, CBT is a form of therapeutic intervention that is effective in treating many different types of psychological disorders. Additionally, CBT can help you lose weight by teaching you to:

Determine how your thoughts influence your feelings, both negatively and positively Understand the difference between your thoughts and your feelings and how that affects your eating patterns Consider other rationale to counteract some of your automatic, negative reactions to eating Learn how to break into negative thinking patterns as they occur to replace them with positive associations

Although you may work with a cognitive therapist to help you achieve your weight goals, you must still learn many tactics to do the work on your own. Because you are responsible for your own thoughts, you can learn CBT techniques to use, practice them on your own, and then meet with your therapist to discuss your results and your weight loss progress.

Judith Beck, PhD., the director of the Beck Institute for Cognitive Therapy and Research, states that there are several successful CBT techniques that can be incorporated into diet and exercise regimens that can help you become more successful at losing weight and keeping it off:

Providing education about how to modify your approaches in response to negative thought patterns about eating Monitoring your environment and planning ahead for times when you may struggle with overeating Using a diet coach or therapist initially and then gradually transitioning to a supportive friend who can keep you accountable in your weight maintenance Experimenting with feeling hungry or having a craving, so you learn that you do not have to be afraid of feeling hungry Writing down the skills you have learned and tactics to employ so that you will make permanent lifestyle changes, keeping your weight off for the long-term

CBT helps you to be mindful of your eating practices by being aware of not only how much you eat, but why you are eating. You may choose to eat out of boredom or depression, rather than true physiological hunger. By thinking about your reasons for eating, you can determine if you really need food for hunger or if you are eating for emotional reasons. You can then choose to eat only if you feel physically hungry, and reduce your overall intake, leading you closer to your weight loss goals.

Prescriptive Stretching Interview

A regular stretching routine is an easy way to prevent injuries, eliminate pain, and improve balance and flexibility. However, it is essential to understand how to stretch properly. In the book Prescriptive Stretching, author Kristian Berg outlines the fundamentals of proper stretching and explains how to use stretching to ease pain and minimize injuries.

Kristian Berg lives in Svartsjo, Sweden. He maintains a clinic in Stockholm where he practices as a doctor of naprapathy, helping to ease the pain of his patients though the manipulation and stretching of connective tissues.

Recently, LoveToKnow was able to speak with Kristian Berg about the benefits of stretching.

LoveToKnow (LTK): Why is stretching important?

Kristian Berg (KB): Our natural range of movement has decreased because we are less active and sit for longer hours. Stretching could be one way to increase our range of movement and reduce different kinds of pain.

Depending on your goal, stretching can help you perform certain movements that you haven't been able to do before because it increases your flexibility. But it can also help reduce/remove pain that is caused from inactivity.

LTK: Is stretching just for athletes or people who are very active?

KB: No absolutely not, stretching is for everybody! Inactivity will cause a reduced range of movement which is directly linked to different kinds of pain. Sometimes stretching is even more important if you are inactive.

LTK: How can stretching prevent injuries?

KB: Stretching will help to elongate tight muscles. A tight muscle will affect the way we move and our posture which in itself could cause an injury. But it will also affect how we perform an exercise; a tight muscle will change our range of movement which will strain the joint capsules and put pressure on other muscles.

Some research shows that regular stretching performed in a correct way during at least one year will decrease the risk of injury amongst soccer players.

LTK: If someone is in pain, should they avoid stretching?

KB: It all depends on what kind of pain. If you have a fracture, acute torn ligament/muscle or a dislocated joint, stretching should be avoided.

If the pain is caused by other factors, stretching could definitively help as long as it is performed in a correct way. It is also important to remember that the stretch can be felt in other areas than where the pain is.

LTK: What is the best way to stretch?

KB: You should follow these four rules:

Stretch slowly The stretch should be pain free (good pain, not negative pain) Stretch the right muscle Do not affect the joint capsule or other muscles

You don't have to warm up, however, it all depends on which activity you are about to perform. If you are very stiff/stale it will probably feel much better to stretch when you are warm than cold.

If you are about to do a training session with very explosive movements, stretching has shown a negative effect. But if it comes to warming up before a normal training session or a long run it has the opposite effect.

LTK: Are all stretching exercises the same?

KB: There are different ways to stretch, for example, a hamstring muscle. In the end it is the stretch that takes the origin as far away from the insertion as possible without affecting other muscles or joints that will be the most effective stretch.

Further, there are also different techniques that can be used. PNF stretching is one of the most effective techniques when it comes to increasing the range of motion. The technique is simple, safe and has three phases:

Stretch the muscle for 10 seconds Contract the muscle for five seconds (which will facilitate muscular inhibition) - this is a very important phase! Relax the muscle for five seconds, then try to stretch even further

LTK: Can people rely on stretching exercises for a total fitness routine?

KB: No, but it will help. Stretch exercises will not improve your cardiovascular or muscular fitness (strength). A good fitness routine should entail stretching and some training each day which involves both the heart and the muscles.

LTK: Anything else you'd like to share on the benefits of stretching?

KB: The most important thing is to not "just stretch." To "just stretch" with a bad technique or done haphazardly will not help in the same way as a properly performed stretch that is done on a regular basis. To get the most out of stretching it should be done properly and on a regular basis, i.e. up to 10 times each day depending on the pain and intensity.

If you'd like to learn more about the proper way to stretch, check out Prescriptive Stretching by Kristian Berg.

LoveToKnow would like to thank Kristian Berg for this interview.

Oblique Workout

Masters in Exercise and Sports Science

If you want to work the internal and external oblique muscles that run diagonally across your torso, you need to focus on twisting exercises that engage this portion of your abdominals. Targeting these muscles several times a week can help enhance your core strength, posture and balance, so add three to four oblique exercises to your regular exercise routine to start seeing results.

Even if you don't focus on exercising your obliques very often, they actually work constantly to help you perform basic functions. Your obliques engage every time you take a breath, helping to expand and contract the chest cavity as your lungs take in and exhale air. They also engage during torso rotation and flexion, as you bend, twist and move throughout the day. By including three to four oblique exercises two to three times a week, you can help increase your abdominal strength, improve posture and balance while also enhancing your functional fitness. Consider trying the following four exercises as part of your regular fitness routine:

Lie on your back on the floor with your knees bent and your feet flat on the ground. Bend your elbows and place your fists next to your ears. At the same time, lift your feet off the ground so that your hips and knees form 90-degree angles. Engage your abdominals and crunch your head and shoulders up off the floor. As you crunch up, engage your obliques and begin twisting your torso until your right elbow touches your left knee. As you perform this twist, simultaneously extend your right leg without allowing your foot to touch the floor. Twist back to center as you bring your right leg back to its bent position. Perform the same exercise, this time trying to touch your left elbow to your right knee as you extend your left leg. Continue "bicycling" your legs as you twist your torso to the left and right. Perform two or three sets of 10 to 15 full repetitions (twisting to the right and left is a single repetition). Lie on your left side with your feet stacked on top of each other and torso propped up on your forearm so that your elbow is positioned directly below your shoulder. You can place your right palm on the floor in front of your torso for additional balance. Engage your abs and lift your hips off the floor so that your body forms a straight line from your feet to your head. After gaining balance, lift your right hand off the floor and extend your right arm up toward the ceiling. Hold the position for five seconds. Keeping your body in the side plank position, slowly and steadily sweep your right arm down in front of your body, then reach it under your left side, twisting your torso so your chest faces down toward the floor. Hold this position for a second, then twist back to the side plank, sweeping your right arm back up toward the ceiling. Repeat three to five side plank twists before performing the exercise on the opposite side. Stand with your feet hip-width apart and your knees slightly bent. Hold an eight- to ten-pound dumbbell in your right hand, hanging at your side. Place your left hand on your left hip. Engage your abs and gradually flex your torso to the right side as you slide the dumbbell down the outside of your right leg. This should be a steady, controlled movement. When you've flexed as far as you comfortably can, continue engaging your obliques as you slowly return to the standing position. Perform 10 to 15 repetitions on your right side before switching sides. Sit on the floor with your knees bent, your feet flat on the ground. Hold a three- to ten-pound medicine ball in both hands at your midline. Keeping your torso straight and tall, lean back slightly so that your body forms a "V" shape. You can flex your ankles and lift your toes off the ground if you like. Keeping your hips stationary and the medicine ball tracking with your belly button (i.e., not twisting your arms), twist your entire torso to the right as you attempt to touch the medicine ball to the ground. After twisting as far as you comfortably can to the right, continue to engage your abs as you twist your torso back to center. Continue the twisting motion by twisting your entire torso to the left side, attempting to touch the medicine ball to the floor on your left. Perform eight to 12 full twists to each side while maintaining proper form.

When it comes to performing abdominal exercises, form is more important than the number of exercises you perform or the amount of weight you use. Start with light weight and fewer repetitions and work your way up to a more advanced routine. Improperly performing ab exercises could lead to back pain or injury; plus, you'll actually see greater results when you perform the exercises with the correct form.

Why Metabolic Burnout Makes It Hard to Lose Weight?

If you struggle to lose weight, you may suffer from metabolic burnout. What is metabolic burnout, and why does it make weight loss difficult? LoveToKnow recently spoke with Valerie Berkowitz, registered dietitian and author of The Stubborn Fat Fix, to learn more about metabolism burnout and how it may be affecting your weight.

LoveToKnow (LTK): What is metabolic burnout and how is it caused?

Valorie Berkowitz (VB): Metabolic burnout is a term described in my book, The Stubborn Fat Fix, and it is exactly what the name implies. Metabolic burnout is the result of many years of abuse (stress, lack of sleep, prescription and over-the-counter medications, poor diet and exercise patterns) that cause your organ(s), i.e. your adrenal glands, pancreas or thyroid, to work less efficiently. Your internal balance is thrown off and the body struggles to bring itself back into equilibrium.

LTK: How can someone know if they have metabolic burnout?

VB: There are many different symptoms but a few are: fatigue or inability to fall asleep, hunger and difficulty losing weight. In chapter five of The Stubborn Fat Fix there are easy to answer questions that help identify and categorize the factors that cause metabolic burnout and lead to "Stubborn Fat" such as yeast overgrowth, thyroid, adrenal and hormone issues and insulin imbalance.

LTK: How can metabolic burnout lead to cravings?

VB: This is a good question. There are many different ways but here are a few scenarios:

If your tired, you may crave food to give you energy If your blood sugar is not balanced and it dives too low, you get hungry Poor food habits can lead to too many calories but not provide enough nourishment to help the body function properly, so cravings are signals from your body to communicate that it is hungry

LTK: Why is it so difficult to lose weight, if someone suffers from metabolic burnout?

VB: The body is shifting its energy to help maintain balance of the organ systems that are affected by metabolic burnout because health, not weight loss, is its priority.

LTK: How important are supplements and why?

VB: Supplements are very important because they provide reinforcement of the nutrients that have been missing or are not being utilized appropriately. They help restore balance to the organ systems that have been dealing with metabolic burnout for so long.

LTK: What specific supplements do you recommend for balancing metabolism and weight loss?

VB: Use brands that have a GMP (good manufacturing practice) seal or ask your healthcare expert on the brands they recommend and are reliable such as Nordic Naturals, Solgar, Puritan's Pride or Rainbow Lite.

Supplements cannot trigger weight loss without a proper weight loss diet. With that said, I suggest a multivitamin, Omega-3, calcium with vitamin D, magnesium and boron, L-carnitine, COQ10 and alpha lipoic acid. A probiotic can be useful if you have yeast overgrowth.

LTK: What are some tips you can share to help balance the metabolism and start losing weight?

VB: Change bad habits, it is not easy but it is necessary. A quick fix will not work. Get more rest and practice stress management techniques. Follow the nutrition plan in The Stubborn Fat Fix - avoid commercially prepared foods and eat a variety of unadulterated whole foods and supplements that provide nutrients that build good health.

LTK: Anything else you can share about metabolism burnout and losing weight?

VB: If it's difficult to lose weight it may not be your fault. You may be following your nutrition plan and not getting results because your body is not on board with your plans. Take care of your body and it will take care of you.

Cutting fat and calories does not always work; nourishing your body with nutrient dense foods like fiber rich healthy carbohydrates from non-starchy vegetables, protein and healthy fats will bring your body back into balance and get you the weight loss you deserve. Lowering fat is not always good for weight loss because fat fills you up and helps to curb hunger. It also helps support the immune function, hormone balance, nerve and heart function and inflammation.

LoveToKnow would like to thank Valerie Berkowitz for sharing her insight on metabolism burnout. To learn more, check out The Stubborn Fat Fix. If you are in the New York area, you can also visit the Center for Balanced Health where Valerie serves as a registered licensed dietitian, certified diabetes educator and certified lifestyle counselor.

StreetStrider Elliptical Cross Trainer Interview

Dr. Dave Kraus, Inventor/President of StreetStrider

LoveToKnow welcomes Dr. Dave Kraus, the inventor of the the StreetStrider elliptical cross trainer to discuss the unique exercise machine. The StreetStrider is a mobile elliptical device that can also provide green transportation. Learn about how Dr. Kraus developed the StreetStrider and the fitness benefits of the exercise device.

Fitness expert Dr. Dave Kraus is the inventor of the StreetStrider elliptical cross trainer and president of StreetStrider International, LLC. Dr. Kraus taught science for years on the faculty of the University of Alabama at Birmingham and has been published in a number of scientific publications. His lifelong interest in fitness, science background and spending 20 years traveling 20 miles to work by bicycle led to the invention of the StreetStrider. He recognized a need for combining the benefits of both biking and elliptical workouts in one device.

Dr. Dave Kraus's personal experience with biking to work and working out on stationary elliptical machines inspired the invention of a device that provides the total body workout of biking with the more low impact benefits of elliptical trainers.

LoveToKnow (LTK): What exactly is the StreetStrider and how does it work?

Dr. Dave Kraus (Kraus): The StreetStrider is an elliptical cross trainer on wheels designed to use the excellent motion that you get with a stationary elliptical cross trainer to propel yourself down the road. The elliptical path of your feet on the StreetStrider's foot platforms drives a crank system much like a bicycle crank, providing torque to the rear hub either by a chain sprocket connection or directly via a chainless hub, depending on the model. Reciprocating arm motion of the strider poles connected to the strider skis (on which the foot platforms rest) adds an additional 30% more torque to the rear wheel. Because the arms and legs are used together for propulsion, steering is achieved by a lean-to-steer mechanism - leaning the vehicle to one side causes the wheels to be steered in that direction. In this way, the upper and lower body muscles are used for propulsion and the core body muscles are used to steer the vehicle, providing an excellent cardiovascular, low impact, total body workout.

Woman riding a StreetStrider

LTK: How does the StreetStrider differ from riding a bike or using an elliptical machine as a workout?

Kraus: The StreetStrider provides a natural, weight-bearing, jogging-like exercise that is ideally suited for humans, as we are designed for jogging. In fact, StreetStriding is even better than jogging because it is low impact and full body, providing exceptional cardiovascular benefits. The ability to carve while steering the StreetStrider gives the exhilarating sensation of skiing downhill, so the fun factor is substantial, providing motivation to maintain StreetStriding as part of a daily regimen.

A bicycle, although an efficient means of human-powered locomotion, is propelled almost exclusively by the legs, so it does not offer the same full body workout as the StreetStrider. The cyclist's posture, although providing minimal air resistance, is anatomically quite stressful due to pressure on the soft tissues of the groin and the ulnar nerves of the wrist, as well as sharp unnatural angles of the vertebral lumbar and cervical regions. In addition, cycling is not weight bearing, while the StreetStrider is.

Stationary elliptical cross trainers, while providing jogging-like exercise suitable for the human anatomy, are designed with a large inertial fly wheel for smooth, constant motion. Once this fly wheel is rotating, it requires less effort to maintain the rotational momentum of the fly wheel mass, allowing the indoor elliptical rider to reduce upper body work. Core muscles are not used for steering or stability, as they are with the StreetStrider. In addition, there is no adventure or fun associated with a stationary device.

LTK: What inspired you to invent the StreetStrider?

Kraus: As a professor at the University of Alabama at Birmingham, I rode my bicycle to work almost 20 miles a day for nearly 20 years, mainly because I liked the physiological efficiency of bicycling and the low carbon footprint. But our bodies are not designed for the cycling posture, with the uncomfortable bike seat, hunched over back, and bent wrists and neck. During the rainy months when I worked out in the gym, I discovered the elliptical cross trainer when it came on the scene about 10-12 years ago. These were the most popular pieces of equipment in the gym, and they gave the best overall exercise, very much like cross country skiing. But I didn't want to be stuck in the gym. So I decided to make a few tests for balance and torque development, and came up with the idea of the StreetStrider, which was called the Elliptical Traveler in my original patent application. With the help of my patent lawyer, I submitted the application in 2005 and we got the patent in 2010.

Biggest Loser show contestant Sherry Johnston riding a StreetStrider

LTK: What is the story behind the StreetStrider ETX 8r and its connection with the hit TV show, The Biggest Loser?

Kraus: As we were developing the StreetStrider, we realized we had a device that provided an effective and healthful exercise with low anatomical stress yet a high calorie burn rate. Because of our desire to help reduce the obesity epidemic, we approached the producers of The Biggest Loser (BL) show and engaged in discussions with them, as well as the contestants, about trying some of our first prototypes. They were immediately attracted to the concept and requested that we work together to develop a StreetStrider model that could support the contestants' weights. We worked with the BL show for approximately 4 seasons to assure that the design could sustain the contestants' weight during vigorous workouts. As a result of our combined efforts, the current StreetStrider ETX 8r model satisfies the development goals: it gives individuals up to 400 pounds a safe, extremely beneficial exercise to help them achieve their weight loss goals while having fun, which is most important.

LTK: How can people use StreetStriders for green transportation?

Kraus: According to the Sierra Club, nearly half of all car trips in the United States are three miles or less; more than a quarter are less than a mile. To reduce carbon footprint, these trips could easily be made with the StreetStrider. Aside from a helmet, no special clothing is necessary to ride a StreetStrider, and it is fairly easy to achieve 10 mph on level ground. When StreetStriding, you are upright and elevated, with excellent visibility of your surroundings, plus everyone can easily see you. By outfitting the StreetStrider with baskets or a cart, you can carry groceries, laptops or even kids, so the StreetStrider is perfect for green transportation.

LTK: What advice do you have for a beginning exerciser who wants to use the StreetStrider to get in shape?

Kraus: When beginning exercisers want to use the StreetStrider to get in shape, we first ask them if they are able to use a stationary elliptical machine - this will indicate if their range of joint motion is adequate. If so, we show them the how-to-ride basics. Many people learn how to ride the StreetStrider in less than 5 minutes, and even customers who do not ride bicycles and are not regular exercisers often become comfortable with StreetStriding in a matter of 15-20 minutes. Then we advise the customers to start out with short strides, including practicing in open, level parking lots. After becoming familiar with their StreetStriders, many customers are amazed at how fast their performance and endurance levels increase.

LTK: Can people of all fitness levels use the StreetStrider?

Kraus: People of all fitness levels have found that the StreetStrider provides excellent exercise, notably even the best exercise some of them have ever tried. It's been successfully used by all kinds of people, from overweight individuals trying to avoid bariatric surgery to world class athletes looking for alternative performance conditioning. The StreetStrider has also been used by people of all ages, including even nonagenarians, who want to maintain a healthy, fit lifestyle.

To learn more about the StreetStrider, visit the official website. Customers can purchase the cross trainer at the site or find dealers that sell the device at locations throughout the USA and internationally through the site's "Find a Dealer" locator map feature. People can also demo the StreetStrider with sales affiliates at the StreetStrider LA Fitness and Demo Center in Venice Beach, California - 310-491-7975. The company also offers StreetStriders for sale at the operational headquarters in Fresno, California - 559-892-1943.

Thank you Dr. Kraus for the interview and introducing the StreetStrider.

What Can Too Much Working Out Do to Your Body?

Masters in Exercise and Sports Science

Sometimes a good thing can go bad, and too much exercise is no different. The problems associated with over-exercise, or overtraining, range from mild discomfort to severe, sometimes life-altering physical damage. While most people don't experience overtraining very often, if you're regularly working out hard and you start experiencing symptoms associated with overtraining, back off and allow your body to get some much-needed rest.

Individuals who experience overtraining typically fall into one of three categories:

They're just starting an exercise programThey're competitive athletes who exercise at a high intensity several hours a dayThey're regular exercisers who decide to bump up or change their workout significantly.

If you fall into one of these three categories, watch for the following symptoms of overtraining:

Decreased performance - You're just not able to go as long and as hard or play as well as you have in the recent past.Irritability and moodiness - When your body is tired, your hormones can get out of whack, causing unusual moodiness or agitation.Nagging aches and pains - If your knee just won't stop aching or your back muscles never seem to loosen up, it may be time for a rest.Insomnia/restlessness - Overtraining can throw off your sleep cycle and prevent you from resting or relaxing...which then prevents your body from repairing itself.Loss of appetite - Exhaustion that accompanies overtraining can stimulate hormones that suppress appetite; if you're eating less, chances are your body isn't receiving the nutrients it needs to repair itself.Elevated heart rate - Check your heart rate several hours after exercise; if it never seems to drop to the expected resting level, it's probably chronically overworked.More frequent infections - If you can't seem to rid yourself of a nagging cough, or you pick up every cold bug that gets passed around, it could be due to a suppressed immune system cause by too much exercise.Musculoskeletal injuries - When your body is tired and worn out, your bones and joints are more prone to injuries like stress fractures, strains and sprains.Menstrual disturbances - Women who exercise excessively may experience alterations in sex hormones that affect their periods.

It's one thing to be chronically fatigued and experiencing aches and pains. In that circumstance, you can take a week or two off from exercise, or simply back off your exercise schedule and monitor your condition until your resting heart rate returns to normal and your other symptoms seem to have improved. It's quite another thing to experience menstrual disturbances. Here's why:

Young, active women sometimes get into a cycle referred to as the Female Athlete Triad. It's a three-pronged condition including disordered eating, amenorrhea (or menstrual dysfunction), and bone loss that leads to stress fractures. If these three factors appear together, there's a chance that the young woman could experience bone loss that could lead to early osteoporosis, sometimes seen in women still in their 20s. Women have to build their bone supplies up in their teens and 20s to help prevent bone loss later in life, so suffering bone loss at such an early age can cause life-long problems. Other signs of the female athlete triad include: persistently excessive exercise, low calorie intake, very low body fat percentage and body dissatisfaction.

If you think you or someone you know could be experiencing the Female Athlete Triad, talk to your doctor and the athlete's coaches and trainers. Women suffering from this disorder often don't want to change their habits for fear that their performance will suffer or they'll gain weight. It usually takes an intervention from multiple sources for changes to take place.

Sometimes the negative effects of too much exercise don't arise so much from physical symptoms as they do from mental symptoms. As with the female athlete triad, sometimes a person begins believing that they're obligated to exercise. This obligation becomes an obsession that can eventually begin taking over the person's life. If you find yourself skipping out on activities or events you used to enjoy, or if you push yourself to exercise through an injury, you may want to consider the fact that you could be a compulsive exerciser. If you don't learn to manage your compulsion, it could lead to overuse syndrome and severe bone and joint injuries down the line.

The fact is, exercise is a good thing. It can build your bones and muscles, keep your heart healthy and help ward off other chronic diseases, but moderation is still the key. Aim to get between 150 and 300 minutes of exercise each week, and always allow yourself to rest if you're feeling overtrained.

Best Workout Songs Ever

Some people genuinely love working out, but even they will often tell you that the time spent exercising goes by much more quickly and pleasantly with an upbeat, motivating playlist. The best workout songs ever show up time and time again on fitness magazine recommendations and fitness professionals' blogs and YouTube videos.

Workout songs get your blood pumping, your adrenaline going, and they can motivate you to start your workout, make it through a boring section of your exercise routine, or even finish that last mile, set, or just one more rep. Some of the songs are merely upbeat while others make you feel the singer's anger and power through your task with an "I'll show you!" attitude. Still others make you want to keep running simply because the song is too good to stop.

Depending on personal preference, some songs will be best for running or other means of cardio exercise while others will suit your strength training best. The common theme throughout all the songs, though, is an energetic, powerful beat. It crosses multiple genres of music, from metal to country. Some of the best workout songs seem almost as if they were made to exercise to, and speak of getting stronger as time goes on. The best workout songs make it almost impossible to sit still, slow down, or give up.

According to a study that Gold's Gym conducted, the absolute best workout song is Kanye West's 2007 hit, "Stronger." Other songs that were in the running in that same study included:

Eminem's "Lose Yourself" Black Eyed Peas "Boom Boom Pow" Guns N Roses "Welcome to the Jungle"

A few of Fitness Magazine's favorites include:

Aerosmith "Walk This Way" C + C Music Factory "Gonna Make You Sweat" Kelly Clarkson "Since You Been Gone" Beyonce "Crazy in Love" Beck "Loser"

YouTube fitness guru, Sarah Dussault recommends:

Alien Ant Farm "Smooth Criminal" Fatboy Slim "The Rockefeller Skank" Cyprus Hill "Superstar" Onyx "Slam" David Guetta with Chris Willis "Getting Over You" Nelly Furtado "Maneater"

Other workout songs that will get your blood pumping and help you finish that exhausting workout include:

The White Stripes "Seven Nation Army" Green Day "American Idiot" Black Eyed Peas "Let's Get Retarded"/"Let's Get It Started" (The former was the original and the latter was the PC version released later) Britney Spears "Stronger" Carrie Underwood "Before He Cheats" Pink "Raise Your Glass" Outkast "Hey, Ya!" Queen "Fat Bottomed Girls" Christina Aguilera "Dirty" Survivor "Eye of the Tiger" Drowning Pool "Let the Bodies Hit the Floor" Metallica "Enter Sandman" Taylor Swift "Picture to Burn" Daft Punk "Harder, Better, Faster, Stronger" Def Leppard "Pour Some Sugar on Me" AC/DC "You Shook Me All Night Long" Justin Timberlake "Sexy Back" Britney Spears "(I Got That) Boom Boom" Destiny's Child "Lose My Breath" Ram Jam "Black Betty"

Regardless of your music preferences, there are workout songs that will suit your tastes. You may even find that a song that you would normally not enjoy makes the perfect powerful selection to push you through the last few minutes of cardio. These songs can keep you going when you really just want to quit, so don't disregard one based on genre right away. Perfecting your playlist will take time, but discovering new songs and learning how they motivate you could be fun.

Muscles Targeted in Squat, Curl and Press

Weight training burns a significant amount of calories, while at the same time building up muscle bulk. For this reason, weight training is popular with those who want to increase the size of their legs, arms and torsos. There are three free weight exercises that are the most popular and target these areas: squats, curls and presses.

Squats are classic, multi-joint (knees and hips) exercises that target a variety of the body's muscle groups, with emphasis on the back and lower body. There are several variations of the squat, but the most common is the parallel back squat. This squat involves placing a barbell across the upper shoulders and back, squatting until the thighs are parallel to the floor, and returning to a standing position. Squats burn a tremendous amount of energy, and activate the following muscle groups:

Many people don't think of the squat as a back exercise, but the erector spinae group of muscles plays a vital role in lateral stability while squatting. They contract isometrically (without shortening or lengthening) to control rotation of the torso.

The gluteus maximus muscle plays a vital role during squats. During the downward phase of the squat, the gluteus maximus contracts while lengthening. This allows the squatter to control the speed and range of descent. During the upward phase of the squat, the muscle contracts while shortening to transfer power to the quadriceps and hamstrings necessary to return to a standing position.

Along with the quadriceps, hamstrings provide the power needed to perform squats. In concert with the gluteus maximus, the hamstrings contract while lengthening during downward movement and contract while shortening on upward movement to facilitate hip extension.

The quadriceps muscle group turns muscle activity into knee extension, which provides the motion necessary to perform squats. While in the downward motion of the squat, the quadriceps contract while lengthening, and contract while shortening when returning to the starting posture.

Curls are a classic weight lift that involves holding a weight in an upward facing palm at a dead hang and then raising the weight to the shoulder. This exercise is used to develop arm musculature and is utilizes these muscle groups:

The goal of curls is to develop the biceps; therefore, it is logical that this is the primary muscle group used. The bicep muscles contract while shortening during the upward lifting phase of the exercise. The muscles contract while lengthening as the weight is being lowered back to the starting position. In this manner, they control the angle of the elbow, which controls arm movement.

Within the range of motion where the biceps is at a mechanical disadvantage, the brachioradialis muscle assists in maintaining elbow motion and control. Like the biceps, the brachioradialis contracts while shortening during lifting and contracts while lengthening as the weight lowers.

The bench press is a very simple motion wherein an individual removes a weighted barbell from an overhead position with arms extended, lowers the weight to his or her chest, and pushes the weight back to the extended position. The bench press is an intense exercise, and makes use of several muscle groups:

The pectoral muscles allow a weight lifter to lift by controlling the motion of the shoulder. As the pectoral muscles contract while shortening, they pull the shoulders forward, which in a supine position, moves the arms upward. While controlling the downward rate of descent and range of motion, the pectoral muscles contract while lengthening.

The deltoid muscles, being much weaker than pectoral muscles, assist the pectoral muscles in shoulder rotation.

The triceps muscles provide upper arm extension and control during the lifting phase of the exercise as they contract while shortening.

The biceps provide lateral stability during the press exercise, alternating between shortening and lengthening as necessary to control the weight which is being lifted.

The human body is a fascinating piece of machinery. An individual's ability to lift or control weight is dependent upon the angles of joints which are connected to rigid bones. It is change of these angles that makes limbs move. These angles are controlled by gravity and muscles, which often oppose each other. By working out the muscles listed above, they grow stronger and can exert more force on these joints, which translates to more strength and an increased ability to lift heavier objects.