5 Diet Resolutions for New Year

Why overhaul your diet in a day when you can take small steps over time - and still reach your diet goals!

Are you making bold resolutions on January 1 to "eat right" -- whatever that means? Stop trying to overhaul your entire diet in a day! Resolve to think small and you can reach any diet goal -- one focused step at a time. Why not start with these simple tips?

 

New Year's Diet Resolution No. 1: Go Slow

Resolving to get more fiber in your diet this year? Maybe more fish or fresh fruit? Any diet change is easier if you take slow, small steps. For example:

1. Vow to add a piece of produce to your brown bag lunch daily.
2. Designate a day as fish day.
3. Package up a single serving of your favorite whole-grain cereal, then treat it as your midmorning snack.

New Year's Diet Resolution No 2: Water, Water, Everywhere

Water: It's cheap, fat-free, and gives your body a quenching boost. Find the idea of eight cups a day daunting? Think small:

1. Drink one glass first thing in the morning, before you brush your teeth.
2. Tempted by more soda? Another glass of wine? Drink a cup of water with a splash of your favorite beverage in it first.
3. Resolve to drink one more cup of water today than you had yesterday.

New Year's Diet Resolution No. 3: Go for the Gold ... and Red ... and Purple

Colorful produce is packed with disease-fighting plant compounds, so when you shop, reach for a rainbow.

1. Designate a color-a-day. Maybe Mondays are yellow, with grapefruit, golden apples, or corn starring in meals, while Tuesdays are purple with plum and eggplant.
2. Get the kids involved and go for a theme: Build a green pizza with emerald bell peppers and artichokes, or a red produce-infused chili.
3. Vary the rainbow -- pick up a new-to-you fruit or veggie the next time you shop.

New Year's Diet Resolution No 4: Tackle Mindless Munching

You're chatting with friends around the dinner table or watching a DVD -- and you just keep nibbling. Try these tips to reign in the munchies:

1. Pop a stick of gum or a sugar-free mint in your mouth.
2. Brush or floss your teeth.
3. Pay attention -- look at each piece of food you plan to eat.
4. Busy your hands with a glass of water, a cup of tea, or cleaning off the table.

New Year's Diet Resolution No 5: Stack the Odds in Your Favor

Don't forget to help yourself succeed, and to reach out for help when you need it.

1. Buddy up with a friend or family member with diet and weight loss resolutions. Then share your ideas, plans, and successes regularly.
2. Leave the temptations -- ice cream, chips, soda -- at the grocery store. Promise yourself you'll cater to cravings only outside the home, in one-serving portions.
3. Socialize with non-food events. Get your friends together in the park, for a hike, or at the movies.

Bonus New Year's Diet Resolution: Baby Your Body

Prevention: It's a lot less daunting than treating a chronic condition, so do the little things that keep your body thriving.

1. Get moving 30 minutes a day most days. Go for a walk, give the car a good scrub, take a hike. Whatever gets the blood pumping qualifies!
2. Get those tests you know you need. Cholesterol checks, prostate exams, pap smears -- stay ahead of the game by staying healthy.
3. Get all the snooze-time you need. Sleep helps body and soul recharge, stay healthy, and cope with stress

Take enough steps and you'll reach any goal. Resolve to make a few small diet resolutions this year and then just watch how far you'll go!

Eat More Food, Lose More Fat

Some things are sadly predictable. Extra winter poundage, for instance. Or holiday binges. Or the 3 o'clock slump, which sags before you like a hammock every afternoon.

Here's a happier prediction: Eat more often and you'll avoid all of those problems. Spreading six smaller meals across your day operates on the simple principle of satisfaction. Frequent meals tame the slavering beast of hunger.

The secret? Each mini meal should blend protein and fiber-rich complex carbohydrates. "Protein and fiber give you that feeling of satiety and keep you from feeling hungry," says Tara Geise, R.D., a nutritionist in private practice in Orlando and a spokeswoman for the American Dietetic Association (ADA).

Breakfast: 6-8:30 a.m.

You're sleepy, so we'll keep it simple: Mix protein and quality carbs. "When protein is included in a meal, not only does it help prevent overeating at other times of day, but it also sustains energy levels and improves concentration," says Bonnie Taub-Dix, M.A., R.D., C.D.N., an ADA spokeswoman.

This means choosing a milk-infused latte instead of plain coffee, or a slather of peanut butter along with the jelly on an English muffin. Do not leave home without breakfast—this is the foundation for the rest of your day.

1. 110 calories: Latte with reduced-fat milk
2. 140 calories: Skippy brand Squeeze Stick of peanut butter
3. 200 calories: 1 cup reduced-sodium cottage cheese with fresh peaches and cinnamon
4. 200 calories: 1 cup blackberries, blueberries, or strawberries with 6 ounces light yogurt and 1 tablespoon low-fat granola
5. 250 calories: Any-way-you-like-it egg on a whole-grain English muffin with melted cheese
6. 250 calories: Oatmeal made with milk instead of water; add brown sugar, walnuts, and/or any fresh or dried fruit
7. 260 calories: Cold whole-grain cereal, such as Kashi or raisin bran, with reduced-fat milk
8. 300 calories: Peanut butter and jelly on a whole-grain English muffin
9. 300 calories: Scrambled-egg burrito with turkey sausage and salsa
10. 300 calories: Two-egg omelet with spinach, mushrooms, and feta cheese

Morning Snack: 9:30-10:30 a.m.

Planning matters. If there's nothing but junk in your workplace vending machines, buy the foods you need—string cheese, granola bars, trail mix, whatever—and keep a stash at your desk.

1. 80 calories: Stick of string cheese
2. 100 calories: Hard-boiled egg with a handful of grape tomatoes
3. 180 calories: Nature Valley granola bar
4. 250 calories: Ready-made reduced-fat smoothie, such as Stonyfield Farm
5. 250 calories: Clif bar
6. 275 calories: 2 or 3 small handfuls of trail mix
7. 290 calories: Kellogg's Nutri-Grain bar with a handful of pistachios or almonds
8. 300 calories: Slice of whole-grain bread topped with peanut butter and banana
9. 300 calories: Small bagel with 2 slices of Muenster cheese, melted
10. 400 calories: Medium-size fruit muffin (best if made with whole-wheat flour)

Lunch: 12-1:30

Be careful here! If you've had only a latte, fruit, and some string cheese so far, go ahead and have a big lunch. But if you've already eaten 700 calories (an omelet and a muffin, say), keep lunch light. Whatever you do, eat slowly, no matter how un-American that seems. It'll help you feel satisfied—and keep you that way.

1. 175 calories: Canned tuna with balsamic vinegar on whole-grain crackers or bread
2. 300 calories: 3 corn-tortilla flautas stuffed with refried beans and dipped in salsa
3. 350 calories: Half an avocado, sliced, or ½ cup prepared guacamole with tomato and onion in a whole-grain pita
4. 375 calories: Baked potato with chopped broccoli and a slice of American cheese, melted
5. 400 calories: Seafood salad in a whole-grain pita with diced tomato, cucumber, and onion
6. 400 calories: 3 or 4 slices of bacon, reduced-fat Cheddar cheese, thin apple slices, and peanut butter on toasted whole-grain bread
7. 400 calories: ½ cup hummus with roasted vegetables
8. 400 calories: Small ham-, turkey-, or roast-beef-and-Swiss wrap with vegetables and mustard, in a whole-wheat tortilla
9. 400 calories: Fresh mozzarella and tomato slices on a bed of greens, with balsamic vinaigrette and extra-virgin olive oil
10. 450 calories: Six pierogi with salsa or reduced-fat sour cream

Afternoon Snack: 2:30-3:30

Steer clear of the candy bowl on your P.A.'s desk. "You could eat four small chocolates for 100 calories," says Geise, "or you could eat a cup of yogurt." The chocolate gives you hardly any protein; the yogurt delivers 8 grams.

1. 160 calories: Reduced-fat Cheddar melted on apple halves
2. 175 calories: 5 Laughing Cow cheese wedges
3. 200 calories: ½ cup baba ghanoush (roasted-eggplant dip) with vegetables
4. 210 calories: Half a container of Cracker Jack
5. 250 calories: 1 cup reduced-fat yogurt
6. 250 calories: Small handful of chopped pecans over a cup of fruit salad
7. 260 calories: Apple, pear, or banana smeared with peanut butter
8. 300 calories: Cup of chickpeas with a dash of cumin and fresh mint
9. 340 calories: 2 ounces roasted nuts
10. 350 calories: 1 cup each fat-free milk and frozen yogurt blended with a spoonful of peanut butter

 

Dinner: 5:30-7:30 p.m.

Okay, this isn't dinner as you used to know it. But don't panic. At first, reining in meal sizes will seem strange. But portion control can make or break the plan. "This is crucial, whether you're looking to control weight, manage blood sugar, or maintain energy levels," says Tallmadge. And remember—you'll be eating again in 2 hours.

1. 200 calories: 2 cups mixed vegetables (fresh or frozen) with ½ cup marinara sauce and some grated Parmesan cheese
2. 275 calories: 3 or 4 large handfuls of greens sautéed in olive oil with a handful of walnuts and ½ cup raisins
3. 300 calories: 6-piece sushi meal with a cup of miso soup
4. 325 calories: Buffalo burger topped with coleslaw, onion, and tomato
5. 350 calories: Quesadilla made with a small corn or whole-wheat tortilla, cheese, beans, shredded chicken or lean ground beef, onion, and jalapenos, and dipped in salsa
6. 400 calories: Slice of pizza topped with cheese and ground beef or ham
7. 400 calories: Turkey London broil cut into strips, sautéed with onion, red and orange bell pepper, and teriyaki sauce
8. 450 calories: Small plateful of nachos—baked tortilla chips, shredded reduced-fat cheese, refried beans, and salsa (plus some corn or black beans, if you want)
9. 500 calories: Lentil, minestrone, or tomato soup with a grilled-cheese sandwich on whole-grain bread
10. 550 calories: 1 cup pasta tossed with browned ground turkey breast, black olives, diced onion, a drizzle of olive oil, and 1 ½ tablespoons crumbled Gorgonzola cheese

 

Evening Snack: 8:30-10 p.m.

Famished? Feeling as if this was the longest day of your life? Maybe your calorie count is too low. Adjust it by adding more sensible foods to your plan. Or try choosing higher-fiber foods; they're digested slowly, so they'll help you feel fuller longer.

1. 150 calories: 5 cups Jolly Time light microwave popcorn sprinkled with hot sauce and/or 1 tablespoon Romano cheese
2. 150 calories: 1 cup rice pudding
3. 150 calories: 6 or 7 strawberries dipped in yogurt and drizzled with chocolate sauce
4. 150 calories: 1 cup cocoa made with skim milk
5. 175 calories: Sliced sweet potato (with skin), tossed in olive oil and baked
6. 175 calories: 1 cup skim ricotta cheese sweetened with Splenda, vanilla flavoring, and a dash of nutmeg or cinnamon
7. 175 calories: Seltzer with 2 scoops frozen yogurt, a handful of berries, and a shot of flavoring syrup, such as strawberry or cherry
8. 200 calories: Root-beer float with 2 scoops frozen vanilla yogurt
9. 200 calories: 2 handfuls olives
10. 275 calories: 2-ounce Snickers bar

THE LEBRON JAMES WORKOUT: LEAP LIKE LEBRON

Build strength and get mad hops with the King's workout plan

Edited by Liesa Goins, photograph by Carlos Serrao

Stan Kellers doesn't have much to do with LeBron James's leaping ability. "The most important component of jumping ability is who your parents are," says Kellers, strength and conditioning coach of the Cleveland Cavaliers. But Kellers does have a workout that can help King James--and us mere mortals--make the most of what we were born with. The exercise will improve your quickness and explosiveness under the boards.

Stand under a basket or next to a wall. Grab a medicine ball and hold it over your head. Bend your knees and quickly bring the ball down to your waist. Explode straight up as you lift the ball above your head, trying to touch the ball to a target--the rim, the backboard, the bottom of the net, or a point on the wall.

After you land, pause for a second or two and jump again. Perform three to five sets of three to six jumps, resting 2 to 3 minutes between sets.

LeBron James's workout plan is about what you'd expect from the most precocious superstar in sports--a blend of cutting-edge training techniques and classic muscle-building exercises. For example, James does his squats standing on a vibrating platform, which sounds strange, but scientists have found that training this way can boost strength and power. (Low-level frequencies may help the central nervous system activate more muscle cells.) But his staple moves are pushups and pullups, and his favorite cardio workout, other than hoops, is simply riding his bike. And this goes to show that you don't need our cover guy's endorsement deals to build marquee muscle. Use the power plan below--the weight-lifting portion of James's athletic-training regimen—for a body that looks and performs like a pro's.

Begin each session with calisthenics and core moves. Then do the exercises specified for each day as pairs, or supersets, moving from one exercise to the next without rest. Do each superset three times, resting 45 seconds between supersets.
  
THE LEBRON JAMES WORKOUT

The King’s workout plan blends cutting-edge training techniques with classic muscle-building exercises.

MONDAY

Superset 1
1) Pushup
Do as many reps as you can.
2) Pullup
Aim for 10 reps.

Superset 2
1) Dumbbell Snatch
Aim for 5 reps with each arm.
2) Single-Arm Cable RowDo 10 reps with each arm.

TUESDAY

Superset 1
1) Dumbbell Squat
Do eight to 12 reps.
2) Swiss-Ball Hip Raise and Leg Curl
Do 12 reps.

Superset 2
1) Dumbbell Stepup
Do 10 reps with each leg.
2) Single-Leg Standing Dumbbell Calf Raise
Do 12 reps with one leg before repeating with the other leg.

THURSDAY

Superset 1
1) Dumbbell Incline-Bench Press
Do 10 reps.
2) Lat Pulldown
Do 10 reps.

Superset 2
1) Single-Arm Dumbbell Shoulder Press
Do six to eight before repeating with the other arm.
2) Single-Arm Neutral Grip Dumbbell Row and Rotation
Do 10 reps on each side.
FRIDAY

Superset 1
1) Single-Leg Squat
Aim for five reps per leg.
2) Single-Leg Swiss-Ball Leg Curl
Aim for 10 reps with each leg.

SUPERSET 2
1) Dumbbell Side Lunge
Do 10 reps in each direction.
2) Unstable Jump Rope
Skip rope for 45 seconds on a cushiony surface, such as a stretching mat. The instability will help strengthen your ankles.

Get your freak on, to get the fat off!

Having sex uses a lot of tiny muscles you don’t normally use during the course of the day unless you happen to be a gigolo or an alligator wrestler.

“You’ll definitely have more enjoyable sex if you don’t have to worry about getting fatigued or pulling something,” says trainer Jeff Bell, owner of Bell Fitness Company in New York City. Bell is a weight-loss and fitness expert with a specialty in exercise for sexual health benefits. So we asked Bell to put together a workout that’s not only a terrific calorie-burning and fitness-boosting routine, but one that preps the body for better performance in bed. It incorporates general fitness, sex-specific training, and moves that can give you more stamina for longer lovemaking sessions. Bell developed this program with men in mind, but women can use it, too.

The Logic Behind the Workout

Upper body strength. Building the muscles of the shoulders, triceps, chest, and back will make it easier to support your body weight for longer periods of time when you are on top or supporting her body weight during moves like standing sex positions.

Flexibility. A cramp in your piriformis at the most inopportune time can do more to cramp your style than her mother walking in on you while you are doing the downward dog to her daughter. By stretching and lengthening your muscles regularly, you’ll be more likely to move into more challenging positions.

Core power. The abdominals and low back muscles are used for the thrusting motions of sex. You won’t be attempting any of those moves if you are laid up with lower back pain. Finnish researchers say that people with weak core muscles are more than three times more likely to suffer from lower back pain. Strong abs also girdle your belly so it won’t flop over and get in the way of business. She wants to wrap her legs around your six-pack, not a keg.

Aerobic stamina. Big, strong muscles may make her swoon, but if you are huffing and puffing you won’t have the stamina to maintain your rhythm. Shaping up with endurance workouts like interval training sessions and resistance-training circuits can prevent weaker muscles from quitting too soon.

Try this free workout that'll help you lose weight, build muscle and last longer in bed. It's fast, easy, and you can do it all at home.

The Top 7 Myths In Muscle Building And The Real Deal

Why is it that everyone swears they're an expert when it come to weight lifting and toning up just because they have a gym membership? When your first starting out at weight training its hard to get advice on how to do it the right way. You get conflicting information from everyone around you,which lead to you doing all the wrong things. you ultimately end up quitting because you're not seeing any results. Stop following bad advice! Mens Health gave a list of 7 myths when it comes building muscle and what the real deal is..

1.Slow Lifting Builds Huge Muscles

 Lifting super slowly produces super long workouts—and that's it. University of Alabama researchers recently studied two groups of lifters doing a 29-minute workout. One group performed exercises using a 5-second up phase and a 10-second down phase, the other a more traditional approach of 1 second up and 1 second down. The faster group burned 71 percent more calories and lifted 250 percent more weight than the superslow lifters.

The real expert says: "The best increases in strength are achieved by doing the up phase as rapidly as possible," says Gary Hunter, Ph.D., C.S.C.S., the lead study author. "Lower the weight more slowly and under control." There's greater potential for growth during the lowering phase, and when you lower with control, there's less chance of injury.

 

2. More Protein Builds More Muscle

 To a point, sure. But put down the shake for a sec. Protein promotes the muscle-building process, called protein synthesis, "but you don't need massive amounts to do this,"

The real expert says: More important is when you consume protein, and that you have the right balance of carbohydrates with it. after your workout, have a shake of three parts carbohydrates and one part protein. Eat a meal several hours later, and then reverse that ratio in your snack after another few hours, says Ivy. "This will keep protein synthesis going by maintaining high amino acid concentrations in the blood." 

 

3. Squats Kill Your Knees

 A recent study in Medicine & Science in Sports & Exercise found that "open-chain" exercises—those in which a single joint is activated, such as the leg extension—are potentially more dangerous than closed-chain moves—those that engage multiple joints, such as the squat and the leg press.

The real expert says: "The knee joint is controlled by the quadriceps and the hamstrings. Balanced muscle activity keeps the patella in place and appears to be more easily attained in closed-chain exercises," To squat safely, hold your back as upright as possible and lower your body until your thighs are parallel to the floor (or at least as far as you can go without discomfort in your knees). Try front squats if you find yourself leaning forward. Although it's a more advanced move, the weight rests on the fronts of your shoulders, helping to keep your back upright, the expert says.

4. Never Exercise a Sore Muscle

Before you skip that workout, determine how sore you really are. "If your muscle is sore to the touch or the soreness limits your range of motion, it's best that you give the muscle at least another day of rest," says Alan Mikesky, Ph.D., director of the human performance and bio-mechanics laboratory at Indiana University-Purdue University at Indianapolis.

The real expert says: If you're not sore to the touch and you have your full range of motion, go to the gym. Start with 10 minutes of cycling, then exercise the achy muscle by performing no more than three sets of 10 to 15 repetitions using a weight that's no heavier than 30 percent of your one-rep maximum. 

5. Stretching Prevents Injuries

 Maybe if you're a figure skater. Researchers at the Centers for Disease Control and Prevention reviewed more than 350 studies and articles examining the relationship between stretching and injuries and concluded that stretching during a warmup has little effect on injury prevention.

The real expert says: Warming up is what prevents injury, by slowly increasing your blood-flow and giving your muscles a chance to prepare for the upcoming activity. To this end, Dr. Gilchrist suggests a thorough warmup, as well as conditioning for your particular sport. Of course, flexibility is a good thing. If you need to increase yours so it's in the normal range (touching your toes without bending your knees, for instance), do your stretching when your muscles are already warm. 

6. Use Swiss Balls, Not Benches

Don't abandon your trusty bench for exercises like the chest press and shoulder press if your goal is strength and size. "The reason people are using the ball and getting gains is because they're weak as kittens to begin with," says Craig Ballantyne, C.S.C.S. You have to reduce the weight in order to press on a Swiss ball, and this means you get less out of the exercise, he says.

The real expert says: A Swiss ball is great for variety, but center your chest and shoulder routines on exercises that are performed on a stable surface, Ballantyne says. Then use the ball to work your abs.

7. Always Use Free Weights

Sometimes machines can build muscle better—for instance, when you need to isolate specific muscles after an injury, or when you're too inexperienced to perform a free-weight exercise.

 The real expert says: "Initially, novice athletes will see benefits with either machines or free weights, but as you become more trained, free weights should make up the major portion of your training program.Free-weight exercises mimic athletic moves and generally activate more muscle mass. If you're a seasoned lifter, free weights are your best tools to build strength or burn fat.

Get A Toned Body Like A 'Sex In The City' Star

We all love the well toned bodies of our fav "Sex in The City" stars, now you can be well on your way to having one of your on. Kristin Davis one of the stars of the hit show gives Fitness Magazine and you a step by step on how she stays fit with her full-body toning routine.

Squat with Leg Lift  Targets: but and legs

• Stand about 3 feet behind a chair with feet slightly wider than shoulder-width apart, toes pointing forward, arms by sides.
• Lower into a squat as you bend forward from hips and reach arms to lightly hold seat back in front of you so that your back and arms are parallel to floor. (Keep shoulders down so that blades kiss in back and knees behind toes; squat no lower than 90 degrees.) 
• Maintaining bent-over position of torso with arms extended, straighten legs and lift left leg, toes pointed, behind you so that it's parallel to floor.
• Return to squat and repeat.
• Do 30 reps. (MAKE IT EASIER: Do 15.)
• Switch legs, repeat. 

 Shoulder Rotation Target: Shoulders

•   Stand with feet hip-width apart and raise straight arms directly out to sides slightly below shoulder level, palms facing up and fingers spread apart.

• Keeping arms stretched out to sides and without twisting wrists, rotate arms forward at shoulder joint until palms face behind you. Really reach outward with fingertips throughout move and keep shoulders down.
• Rotate arms back to start position to complete 1 rep.
• Do 30 reps. 

 Iron Jumping Jack Targets: Shoulders, abs, and legs

•  Stand with feet together, holding a 2-pound dumbbell in each hand, elbows bent so that weights are in front of shoulders, palms facing each other.

• Jump feet out to sides, landing with feet wide, as you press dumbbells overhead to form a V-shape with arms.
• Lower weights to shoulders as you jump feet together.
• Do 30 reps. 

 Scissor Crunch Targets: Abs and obliques

•  Lie face up on floor, legs extended with toes pointed, right leg crossed over left at ankles.

• Place hands lightly behind head, elbows bent out to sides, and pull in abs as you crunch up.
• Do 10 reps. Switch legs (cross left leg over right) and repeat. 

 Plank Reach Targets: Back, abs, and obliques

•  Start on floor in plank position, balancing on forearms and toes, forming a straight line from head to heels.
• Lift right arm off floor and extend it forward at shoulder height as you lift left leg behind you so that it's parallel to floor, toes pointed. Hold for 10 counts, then lower to return to plank. (MAKE IT EASIER: Raise right arm, hold for 10 counts, lower. Raise left leg, hold for 10 counts, lower.)
• Switch sides and repeat to complete 1 rep. Do 10 reps. 

Add some music to the routine to make it a little more fun. Set tha tone for a sexier more tone you.

Want A Sexy Midsection? Try These Top 5 Ab Exercises!

 Most women find it extremely hard and frustrating to lose the fat around their bellies especially after having a baby. It almost becomes depressing to see a woman walk by in a sexy mid drift top with flat toned abs and you look down at yourself to see rolls and muffin top poking out of your T shirt. All women want a sexy midsection but most have no clue on what type of routine works best at getting one.

Here are the top 5 ab exercises  you can do to put you on your way to sexy mid section.

1 - Bicycle Crunches

The idea is to mix both the lower and the upper abs in one exercise. You fully extend out one leg while the other is bent and you touch your opposite elbow to the bent leg as if you are doing a twisting crunch. Then you repeat for the other side without taking any rest or dropping your torso back down so the whole time you are doing them your upper body is in a crunch position. It may be tough but with practice you'll get the hang of it.

2 - Hanging Knee Raise

The hanging knee raise is the best exercise for the lower abs by far. Your legs are quite heavy objects and using your abs to lift them up and then to do a reverse crunch is an excellent method of targeting and punishing the lower abs.The hanging knee raise should be done slowly whilst hanging from a chin up bar. Never swing your legs in place instead the motion should be controlled and your abs should be tensed throughout the whole ROM.

3 - Fitness Ball Crunches

Fitness ball crunches take the pressure off of your back and target your abs so well that the other muscles that usually come in to play during a crunch are left alone. This is a great thing for people who are struggling to get the movements right. This exercise also minimizes the work on your waist so if you already have a big waist, you don't have to worry about it getting any bigger.When you get the motion of the fitness ball crunch right you are in for some serious growth. The idea is to roll the ball backwards as you crunch down so that your butt gets closer to the ground and then do the opposite on the reverse part.

4 - The Decline Crunch

If you have a decline sit up board at your gym you should use it every time you train your abs. Doing a sit up or a crunch on a decline board is one of the best ways to to work your abs harder and it is a very effective exercise for strengthening your mid section.
There are several different ways to mix up this exercise to make it more fun For example, you can:

• alter the height of the board
• do a crunch or a full sit up
• add a twist to the top of the motion
• add a weight to your chest
• perform super slow declines

5 - Sprinting

Real Women's Fitness says sprinting is a great abs exercise. It is a mixture of the faster weight loss and the massive amounts of hormones that are released when the fast running is done. Also, the art of running is quite beneficial to the abs.

Try these 5 ab workout methods and watch those muffin tops burn right off!

Why Are Young Black Men Suffering From Old Man Issues?

Normally when you hear of a man having a stroke or heart attack you automatically assume he is very old, but it seems like now in the African American community this is not the case. Over the last 10 years its seems black men have been suffering from  these health issues at a much younger age. In 2003 R&B singer Luther Vandross suffered a stroke at the age of 52 he died 2 years later do to complications. Comedian Patrice Oneal(pictured top left) who was only 41 also died just this week due to the same complications. R&B Crooner Gerald Lavert and 42 year old rapper Eric Sermon both suffered heart attacks Lavert passed in 2006 while Sermon (pictured  top right right) is now doing well.

  It has always been an issue getting black men to take care of their health. Why is this? could it be that black men feel that their main focus should be on hustling and taking care of the family? What most men don't realize is that if they're are not in good health they are in no condition to help the family. You make think your life is too busy or hectic but it doesn't take alot of time or energy to be fit and healthy.

  There are some simple things you can do to try to get and stay healthy. The first thing is exercise. A few hours out of the week does wonders! Also maintaining a good diet. Stop eating so many greasy foods and drink plenty of water. Last but not least find vitamin supplements, these can be a great way to give your body whatever its lacking i.e. iron, calcium, nutrients and so on.

Black men you are the major force in the family unit. "Set" Tha Tone and Stay Strong for the fam!

How Many Pounds Can A Night On The Town Pack On?

Ever wonder how many calories are in your favorite glass of wine or vodka? Well here's a list of some popular alcohol beverages and how many calories each glass contains....
For the full list of all alcohol beverages go to http://www.hornetjuice.com/calories-alcohol.html

Calories in Alcohol - Wine

Description	Serving Size	Calories (kCal)	Fat(g)
Red Wine	175ml Glass	119	0
Red Wine	250ml Glass	170	0
Red Wine	1/2 Bottle (37.5cl)	255	0
Red Wine	Bottle (75cl)	510	0
White Wine - Dry	175ml Glass	116	0
White Wine - Dry	250ml Glass	165	0
White Wine - Dry	1/2 Bottle (37.5cl)	248	0
White Wine - Dry	Bottle (75cl)	495	0
White Wine - Medium	175ml Glass	130	0
White Wine - Medium	250ml Glass	185	0
White Wine - Sparkling	175ml Glass	130	0
White Wine - Sparkling	250ml Glass	185	0
Rose Wine	175ml Glass	124	0
Rose Wine	250ml Glass	178	0
Rose Wine	1/2 Bottle (37.5cl)	266	0
Rose Wine	Bottle (75cl)	532	0
Champagne	175ml Glass	133	0
Champagne	250ml Glass	190	0
Champagne	1/2 Bottle (37.5cl)	285	0
Champagne	Bottle (75cl)	570	0
Port	50ml Glass	78	0
Port	Large Glass	157	0
White Wine Spritzer (lemonade)	Reg Spritzer (175ml wine)	138	0
White Wine Spritzer (lemonade)	Lge Spritzer (250ml wine)	193	0
White Wine Spritzer (soda)	Reg Spritzer (175ml wine)	130	0
White Wine Spritzer (soda)	Lge Spritzer (250ml wine)	186	0