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Real Stories from Real People
Julie
I have read and re read the different e books when I need inspiration to do my work out. By the time I am 2 paragraphs in (to Female Fat Loss Over 40), I am ready to get my work out clothes on and go for it. I really enjoy the challenging work outs and the audio book with the different timing intervals makes it easy!! I am really enjoying your program, particularly these 2 months which are especially busy for me. I can’t always make it to Boot camp but I feel so much better when I exercise. It’s great to have the option of doing a challenging workout at home. I am looking forward to taking your program on my next vacation. Thanks!!

Becky M
Hey Shawna, I bought the FFLO about a month ago and have finally started using it on Tuesday. I quit waiting for Monday to start it. It's just been 3 days but I can already tell that it is working. I sleep better and want to eat better so that I'll see results. How can I mess up with menus and workouts spelled out for me? I know what I need to do and have worked with trainers over the years to know that your program will work. For me it has just been a matter of getting started. I gained 15 lbs over the winter and need to get it off. I was diagnosed 2 years ago with Type 2 diabetes so exercise is a key part of my health. I love to walk / run but I know that with the interval training I will not only see the results I want on my body but my blood sugar will be where it needs to be. The interval training is a great workout for me in the morning. Then in the evenings I can walk for stress relief and to just relax. I saw myself in your message yesterday about the woman who still tries to walk everyday for 2 hours - who has time for that? I enjoy your blogs and am glad that I found you on Facebook! To good health!

This Month In Body
  • Chest Day
    If you’re willing to put in the work, that superhero, bodybuilder chest doesn’t have to be a dream. With a few exercises and a dedication to a consistent weight-lifting routine, you can have strong chest muscles and a physique to match it. Read >>
  • Stretch Out Your Back Pain
    Many people make the mistake of avoiding exercise when their back aches. What they don’t realize is a few good stretches can do wonders for relieving back pain and regular exercise helps strengthen back muscles to prevent and treat pain. Want to fend off back pain with stretches? Check out these stretches. Read >>
  • Yes, You Can Run
    Do you ever see people running on the treadmill or jogging past you in the park and wish that could be you? It can be. If your body is in good shape for running and you’re ready to add it to your routine, here are a few tips to get started. Read >>
  • Past the Lactic Threshold
    As you exercise, your muscles begin to burn, it’s hard to catch your breath, and you feel nauseated. Chances are you’re experiencing lactic acidosis. What is lactic acidosis, what causes it, and how is it treated? Keep reading to find out. Read >>
Health and Fitness News
The Smart Woman's Guide to Fitness At Home

Chest Day

Build a bigger, stronger chest with these exercises.

Along with strong biceps and six-pack abs, men want their upper and lower chest muscles to stand out. If you’re willing to put in the work, that superhero, bodybuilder chest doesn’t have to be a dream. With a few exercises and a dedication to a consistent weight-lifting routine, you can have strong chest muscles and a physique to match it.
Variations of the bench press are the go-to exercise for building strong chest muscles, but other exercises make the list as well. Here are brief descriptions of a few of the most popular chest exercises you can do at the gym. The number of reps and sets you do will depend on your fitness level and fitness goals.

Flat Bench Barbell Press

Lie on a flat bench and place your feet flat on the floor. Hold the bar in an overhand grip with your hands a bit wider than shoulder-width apart. Lift the bar off the rack and gradually lower it toward your chest. When your elbows reach a 90-degree angle, use your chest and arm muscles to press the bar back up.
Incline Bench Dumbbell Press

Doing an incline bench press targets the upper chest. Using dumbbells rather than a barbell forces both sides of your chest to work independently, uses more muscles, and allows for a greater range of motion. Lie on your back on an incline bench and place your feet on the floor. Grasp a dumbbell in each hand and hold them outside each shoulder. Raise each dumbbell above your head but don’t let them touch. Lower and repeat.

Pec-Deck Machine

Chest flyes with cables or dumbbells are a great exercise but can be intimidating for beginners. For this reason, the pec-deck machine comes in handy to simplify the exercise for you. Sit on the platform, hold a lever handle in each hand or place your forearms against the levers (machine models vary), pull the levers together in front of your body, and release.

Dips

Another effective chest exercise is called the dip. Position your body between two parallel bars, place a hand on each bar, lock your arms straight, and hold your body up. Now, lean your upper body slightly forward, bend your elbows, and lower your body between the bars until you feel a stretch in your chest. Don’t allow your elbows to bend past 90 degrees. Using your chest muscles, raise your body back to the starting position.

Unilateral High Cable Fly

The cable crossover station provides several exercises that work your chest muscles. To do a high cable fly, attach a handle to the high pulley, hold the handle with one hand, and stand with your arm slightly bent out to your side toward the handle. Place your other hand on your hip and stabilize your hips and feet. Pull the cable handle down toward the middle of your torso, keeping your elbow in the same bent position. Pause and return to your starting position. Repeat with the other arm.

High Cable Crossover

Similar to the cable fly, the cable crossover uses both arms to work the chest muscles. Attach handles to pulleys on both sides of the station and stand in the middle. Hold a handle with each hand, keep your elbows slightly bent, and stabilize your feet and hips. Pull the handles together, making a wide arch in front of you. Your hands should meet about a foot in front of your abdomen. Pause, squeeze your chest muscles, and return to starting position in a controlled manner.


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