Important, often neglected body part. With all the exercising we do and everyone talking about "The Core" or "The Powerhouse" and usually allways referring to the stomach and side (oblique) muscles.

I don't hear of the great importance of exercising the muscles of the lower back. This is one of the most important muscle groups we have. The muscles in the region just above the buttocks at the bottome of the back are extreme stabalizers and take the brunt of an enormous amount of stress.

Some simple exercises to help strengthen them are reverse situps, or torso raises. Turn on to your stomach, put your hands behind your head or to your side, have someone or something hold your legs down and slowly raise your head, shoulders and stomack off the floor and get a good squeeze and repeat. Raising the legs is a good alternate exercise.

A bootcamp exercise consisted of raising your had and shoulders off the floor and your legs and thighs at the same time and simulate a swimming motion with your limbs. That, along with a company commander (drill instructor) yelling at you and telling you to swim for your life really strengthened the muscles of my back and the backs of countless other military members.

Don't forget about this region it can rid you or prevent several back ailments in the future. A good source of uncommon exercises can be found by clicking here. I love the fact that it focuses on unique unheard of way to get results. It takes the boring out of the repetition.

Just like forcing yourself to eat something you don't like, your should not be forcing yourself to exercise. If you don't find exercising as exciting as when you first started maybe you need to change what you do a bit. These peope can help overcome that with their unheard of exercises.

Good health,
Dan Gonzalez
Total Exercise (Mind, Body & Spirit)
www.MyLittleroomba.com
www.MDesignz.biz

Calves are beautiful when develped. Your calve muscles need a rude awakening when it comes to working them out. Men and women alike must work them hard in order to get deep into the muscle tissue that make up our calves.

Long burning sets form those wanting to slim and tone, and believe me I mean "Burn" with a warning. When exercising your muscles, especially the denser ones the burning sensation intensifies to a greater extent per rep. This burning sensation is caused by Lactic Acid. When working on your calves, if you've never felt it, it can literally feel like your have a fire inside of them. You just have to work them out to know what I mean but anyone who's exeperienced this will gladly explain it in detail.

DONT BE AFRAID. This burning is not normally going to cause any harm but you should definately gradually work your way up to more intense workouts because you will regret it if you go strong your first one or two days... I mean this so be careful. I couldn't get out of bed without almost crying, the first time I learned my lesson. I almost fell when I tried to get up and felt an intense pain in my calves.

I had worked them way too much for having just started weight training. Never again have I done that although I must say that in building muscle it sometimes happens but I think I'm used to it or just aware of it now.

For growth you must pack on weight and really show your calves whose boss. They are one of the densest muscle groups on your body... the only denser group are the muscles on the sides of your jaw.

Standing calf raises target the long outer portion more that gives the curve when looking at someones calves sideways.

Seated calf raises target a little deeper and the outer edges that when you facing someone or in back of them, allow you to see the beautiful curve that shows the width of the calf.

Remember to hit it, hit it hard then quit it. don't neglect your calves. Let someone massage them if they get sore. Make sure they are gentle... very gentle :) It hurts but it feels wonderful.

Blast your calves,
Dan Gonzalez
Total Exercise (mind, body, Spirit)
www.MyLittleRoomba.com
www.MDesignz.biz

Legs, legs, legs. While you're working out to lose weight or gain muscle don't forget your legs. Far too many men, especially neglect their legs. Women naturally have more shape to their legs and just have to done them for the most part. Not that it's easier for women but you hold more on the lower have due to the genetics on the female half of the species.

One of the most basic exercises to keep in your routine is the leg press or the Squat. This is a great overall leg-builder, working the front thighs (Quadriceps), adductors (inner thighs), hamstrings (back of your thighs) and your butt or (glutes) Yes, this one exercise can hit all three areas.

When performing the exercise it is important to remember to load it with appropriate weight. Make sure you back is pressed firmly on the back of the seat and your feet should be about shoulder width apart with fee high in the center of the press plate.

The most effective way to get results from this machine is to press with the heels not with the ball of the feet. Press all the way out but do not lock your knees, so stop just before this happens and return all the way down to get a good stretch so your thighs touch your chest but take great caution not to let your hips lift or you could risk serious lower-back injury.

Keep in mind that you legs are much stronger than you could imagine so push your self but don't beat yourself up and injure your self. Also keep your hands on the safety locks to pull them in in case you need them.

Exercising you legs demands large amounts of growth hormone to be produced to supply such a large muscle group. Your other muscles experience better growth and jump on the band wagon to grow faster as well. Use leg exercises to your growth advantage.

Weigh loss by exercising the largest group of muscles is also increased. Bicycling, rollerblading, treadmill or running etc.

It is true that sometimes you can get nautious exercising your legs. If this happens take a break and see how you feel. I used to go to the bathroom and get dry heaves and get back to exercising. I didn't understand it until I read in a study that in some cases when the muscles swell from exercise they press on certain nerves that cause dizziness and nausea. Take it easy and good exercising.

Dan Gonzalez
Total Exercise
www.MyLittleRoomba.com
www.MDesignz.biz

The Sun, although everyone these days are telling us how damaging it is, is a very healthy natural resource. Similar to plants, we get nutrients from the Sun's rays and the are extremely healthy. *** Please take precaution for those with sensitive skin.***

In general you'll be surprised that after a workout of some type, in the Sun's presence, you may be addicted to it. I personally find it very rewarding. It's also a way to naturally tan without overdoing it. Many scientists have found the aside form family, genetic history, good nutrition plays a large part in how the sun affects us.

This is why countries that have the Sun upon them all the time an where almost no clothing don't have a high amount of Sun related illnesses any more than other countries. Of course Melanin (the darkening pigment that makes a tan) has something to do with it but nutrition is also a big part of it.

Biking, hiking, rock-climbing, rollerblading, running, walking, rowing, swimming, Basketball, Tennis, Badminton, Lifting weights, Breakdancing (He he, don't forget the cardboard) are just some suggestions. Get out there and do it.

It has been documented that bodybuilders that work out in places like Venice Beach, California, experience higher levels of energy while working out in the sun than those in the gym. Just as Superman gets power from the Sun... so do we. I know that sounded korny but where do you think they most likely got the idea from. Real-life! It's just exaggerated for the comic.

So, "People of Krypton, use the sun the way nature intended it" Ha ha, get out there and enjoy exercising and sweating and tanning all at the same time. Bring sun protection for the extended stays and sensitive skin but get out there and do it you'll feel great afterwards.


Thanks and good health,
Dan Gonzalez
Total Exercise

Starving for motivation?

At one point it hits us all, the doom of feeling like we just don't have the energy or the mental excitement to get us on our feet and exercising. This is the dawn of what we call "The couch potato". Whatever you do...

...Don't let it get the best of you!

Motivation can come from so many places and it's all ours for the taking. We see ads with healthy looking, fit individuals. We see TV commercials and magazines in the stores. We even see people in real life that we envy. Well, what if we do something to make we desire morph into fuel for our will. Remember a dream is just a dream unless you act upon it and make it a reality.

Think about this, some people say dreams are dreams because they are things most of us would not be able to have or accomplish... I say "Bullsh*t!", and you can quote me on that. Don't you dare believe that. Most of use graduate highschool while some in unfortunate situations verbally state that it would be a dream to get a diploma. Should they have given up? Of course not.

I sometimes trick myself into doing things I know I should do. I will tell myself when I'm tired, I'll just go to the gym and do something simple so I can at least say I went. When I get there I start doing small, simple exercises with fairly medium weight. Before I know it, my blood is pumping I feel better. I start upping the weight and reps because I just needed a small boost to remember how good it feels to exercise, then my desire and the enjoyment takes over.

Some of us have posters or pictures somewhere of people we long to look like. Some of us listen to audio motivation. Whatever it takes to accomplish our intended goal is what should be done (whithin legal and ethical means, of course).

Looking at Burn The Fat you will see that the author/professional trainer, is motivating as heck. I don't think you should have any problems with what's contained within. Of course, for any of you who require a more, mellow approach to losing weight or you might find Raw Reform of value to you.

I show you inexpensive yet effective products because as we all know, expensive does not automatically me better and I think we've all learned that by now.

Here are some motivational guidance publications that are also dirt cheap that will be of use, that I like.

• Motivational Success
• Take Action(less than $10)
• Super Success Library (great package)

If any of these can be of any help you should explore them. I've read many and listen to several motivational audios and books. I don't regret any of them. Each one has left me with another good nugget to achieving my fitness goals.

Until my next post. Eat well, get motivated and do it!

Dan Gonzalez

Total Exercise