Diet Fitness Questions and Answers
Help beside workout agenda!?
I necessitate some websites that I can progress to that will enjoy a workout diary for a beginer. Please minister to!!Answers:
if you're serious and want a upright atmosphere later turn to muscleandstrength.com
great site, interweave the forums and ask any query you want. there's also a few beginner's workout routines as economically. i'm on nearby and own duplicate username, so anytime you hold a interview post it up. :)
detox diet is the best diet to loose solidity at home minus exercising..it help u to lose 5 lbs appox contained by 2 weeks time by merely shifting ur consumption habbits..
http://www.medifastdetox.blogspot.com...
the best place to find detox diet recipe and tips to loose freight
Sparkpeople dot com is a free and informative website. It give you an hypothesis of some cardio but more importantly informative demo video and a series of exercises to complete! Good luck.
Does drinking coffee hurt likelihood of solidity loss?
I have my second child 3 months ago and i seem to be to be stumped at my shipment loss. I drink a cup of coffee w/2 pack of Splenda and low stout creamer. Some diets suggest staying away from caffeine such as coffee. So have anyone else be successful beside mass loss while drinking coffee or anyother caffeine products?Answers:
Yup, I drink 2 diet sodas every daylight and I've still lost 20 pounds by making simple change to my diet (wheat bread fairly than white, fruit a bit than chips for a snack, never skip breakfast, etc). Coffee is truly pretty right for you surrounded by moderation (much better for you than diet soda), but I would still save it down to one or two cups a light of day.
splenda is bleak for you..
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yes weakly unless u put nil surrounded by it
caffeine in actuality help immensity loss, drink up!
I hold never have to lose substance and I drink coffee every time.
There are bennifits to drinking coffee regularly- but i would try to stay away from the splenda. NO artificial sweetener is honest for you.
It will not hold back you counterweight loss if you drink it within moderation.
Ive be lubricant adjectives my time how can i lose immensity like greased lightning and save it past its sell-by date?
Answers:
Diet + cardio + shipment lifting
Try to consume around 1200 calories a light of day, do cardio 4-5x a week for 45 minutes to an hour and heave weights 3-4x a week.
I lost 50 pounds doing this. It works, but its not straightforward, sick let somebody know you that.
Try to hang on to your meal impartial, and own something to chomp through every 3 hours, this is deeply historic because it will oblige from letting your blood sugar be in motion too low. Its when your blood sugar go low that you start craving adjectives the doomed to failure foods approaching mcdonalds. Drink tons of wet. Get a multi vitamin and EFA's also.
The weightiness lifting will sustain you hang on to most of your muscle so you dont gain the weightiness stern, but you entail to appreciate this is a lifestyle convert. You can never progress posterior to the stuff you drink, you may be capable of enjoy it every once contained by a while and not gain it posterior, but you other enjoy to get through on top form for the rest of your vivacity. You other own to goto the gym and do cardio.
Do your research, I would explain to you more but I dont enjoy the time, sorry. But of late start bad next to what I told you.
How much should I weigh?
altitude: 5'0sexual characteristics: F
age: 15
Answers:
According to the American Medical Association Family Medical Guide you should weigh around:
Small Frame ==> 103 to 115
Medium Frame ==> 112 to 126
Large Frame ==> 122 to 137
So I am hoping that this does backing to know what you should weigh.
That depends on your bone structure, how muscular you are, and frequent other things. My sister and I are the exact same size and she weigh 25 pounds more than I do. Weigh what make you comfortable and delighted.
dude ummm really it doesn't business ur age but u should weigh around 90-100 somewhere around near
Everything you involve to know roughly speaking healthly freight you can find here. Calculate your BMI or Body Mass Index, Because a wholesome mass for you is really dependent on you;)
http://www.cdc.gov/nccdphp/dnpa/bmi/chil...
Please check below.
Height (Feet Inches) Small Medium Large (Frames)
5'0" 104-115 113-126 122-137 lbs
Help?! Does my friend own a problem?
She hate her body and desires to lose almost 12 pounds. She's currently 5'3'' and 111 pounds, she desires to lose 12 pounds because she feel fleshy. But i don't see this. She go on regular one or two light of day fast. And When she feel exspecially bleak give or take a few her body she'll nifty for close to an entire week on nil but dampen and green tea. If it be up to her she wouldn't guzzle any more than 300 calories a afternoon. But her parents repeatedly push her to put away dinner. Sometimes when she eat a typical sized feast or snack, she will purge, because she does want to gain cargo.Her hope freight is 99 pounds, at 5'3''. She disclosed this information to me because she's alarmed and needed someone to have a word to. I know this is some sort of drinking disorder, but what is it?!?! And can she procure treatment in need anyone knowing? appreciation contained by creditAnswers:
ur friend have anorexia, a markedly serious eatin disorder, n i no becoz i have it.
first of adjectives support her, speak about her she is not curvy, she wont believe u at first bt eventually she may. give an account her that lookin similar to uve purely get out of a concentration military camp is not attractive nor nourishing. the mass that she want to be is far from fit. bein this below shipment have a little strength problems bothe physically and mentally :
1) no vim which can front to faintin
2) ur period stop, as it cannot support havin a child (not sayin that she is goin to go and get pregnant bt the body doesnt no this)
3) u can stunt ur growin
4) u paucity important nutrients contained by food, especially calcium which can front to oestioprosis contained by subsequently duration (brittle bones that crumble away)
5) cud possibly prevent her fertility surrounded by subsequent years,
6) the creature become impressively next to drawn n doesnt want to become a cut of society
7)every wakin moment is spent thinkin nearly food, nothin else matter
8) if ur friend is bein sick, next the bitter within the stomach is brought up n erode away the teeth
9) continually bein sick become a middle-of-the-road entity, so even when ur friend doesnt force herself to be sick she still may b sick as the muscles of her stomach are used to throwin up the food.
essentially livin similar to this is hell!
bt yes she can receive serve bt she wishes it ASAP!
if u can obtain her to turn to the doctor as they can refer ur friend to a domestic clinic or child phcarhatrist which does not aim that she is crazy, bt requests alot of suport.
also if u can any carry her to narrate her parents bt if u can mayb u cud detail them only so that they can realise wot their daughter is goin through n can back n support her.
trust me wot she is goin through is not worth it, becoz even if she does procure over it , for some it never really go or not for a long time, bt it really is not worth it i cant stress this adequate, i've be here n done it, n lookin stern in a minute i cnt believe i be so stupid to do it.
bt try to procure ur friend to love her body, give an account her she is incomparable n if she become more confident next guys are purely goin to love her! bt plz give support to her to stop back it get worse, i conjecture she sats this shipment as a aspiration that she desires to realize as somethin to aim for, so instead of her aimin for this try to achieve her to devise more positivly n aim for somethin else, resembling flawless grades, or if shes into sport similar to gettin better at it, bt simply obtain her mind past its sell-by date the cargo, run her shoppin! that other works for me bt not so that she is surrounded by size 0 culture if u no wot i propose,
i hope this help, bt yes ur friend seriously wants facilitate!
if u want any more guidance touch free to email me.
hope ur friend get better! within is so much more to duration than worryin just about wot u look close to.
Its really complicated but yes she may enjoy a problem adjectives she really desires is your assurance and support thast what get me through my consumption disorder and not a soul even know except one individual. it may be a form of anorexia but i dont really know.
Anorexia, cause by body dismorphia.
I'm the exact same agency. I usualy try to put away roughly speaking 300 cals a daylight.
I deem she might own Anorexia or EDNOS. I would report to her parents if you're that concerned. Otherwise purely agree to her collaborate to you, don't criticize her going on for not ingestion. When populace criticize me it make me even more determined to not devour.
I don't muse she can win actual treatment in need anyone knowing but if you look online a bit you will find some phone numbers so she can speak to professionals give or take a few this.
Good luck, its MUCH harder to carry out of anorexia than it is to obtain into it.
this poor girls gonna really back up hurting herself. If she requirements to loose shipment she wants to give somebody a lift the responsibility of exercise and diet resembling a regular entity. You can't merely not put away and expect to look resembling the model on the cover of cosmo. It's not gonna arise. Fasting may create her get the impression thinner b/c she is literally adjectives herself. But it will solitary fold her metabolism. when she starves herself...and afterwards eat the subsequent afternoon..she'll gain extra pounds because she's deprived her body of the fat and nutrients that she requests. She requests to get through in good health...Exercise and she will tone herself other w/o putting her strength at risk.
My guidance is to detail her what she requirements to be doing within lay down to loose consignment the right way- and if she continues to starve herself and quick, consequently she really have a problem...Its especially unbelievably harmful to do those things!
Your friend does enjoy an drinking disorder. It sounds approaching she have a distorted body figurine. While everyone else see her as skeletal (at 111 lbs she is terrifically thin) she see herself as solid. Although she requests to be 99 lbs, once she get to that desire it won't be satisfactory, she'll want to lose more mass. Your friend requests lend a hand because purging and not drinking can trademark her tremendously sick, and even execute her. You should gossip to her parents give or take a few what is going on, if she get foolish, oh powerfully, you are positive her energy by bringing it to people's attention.
Her parents have need of to go and get her some facilitate soon.
I be surrounded by a simular situation, but the out come turned for the worse. My friend is in a minute 42 and deeply off-colour, she is 5'11 and a whopping 92lbs. There really is no underground cure for this, Your friend is surrounded by serious trouble. 111lbs is almost her impeccable counterbalance for her size, she loses anymore weightiness she will lose strength and coat and eventually can result in other serious vigour problems. My friend completed up near what they appointment Gullians Barre', it cause short-term paralysis, the numbness and tingling are fundamentally aching, nerves are drastically sensitive. I longing you and your friend powerfully and report to her to get through and exercise specifically much well again for her than staving herself.
i expect she have an drinking disorder. sermon to an developed you trust in the region of getting her some assistance. you'll be positive her duration.
What is the best process to gain muscle on your body?
Answers:
Weight training markedly. Do 3 sets for respectively muscle group.Lift every other light of day, similar to Mon. Wed. Fri.
Light, heavier, heaviest, and increase the cargo respectively time. This give them a nice shape too.
swimming or mass machines
you dont really gain muscle you increase its size if you appropriate contained by more protein and as you would expect erect weights also it help if you dampen margarine content surrounded by your body to kind that simple generate adipose cells(fat cells) smaller and increase your muscle size
Do you believe within positive affirmations?
I'm roughly to embark on a immensely busy calendar for the subsequent 7 weeks...I'm going fund to conservatory (2 classes online), working 3 12hr shifts a week and training near a personal trainer to get hold of contained by shape, oh and following a modified "drinking plan." It sounds approaching I enjoy alot on my plate. I don't want to catch discouraged and want solely the best. I'm starting by truism "I CAN AND WILL GET THROUGH THIS."Answers:
I believe when you are positive you will enjoy positive outcomes, it seem resembling you own trained greatly so far so you will be fine, keeping alive is a biddable article. If you tolerate things discouraged you will not get your final hope of of one outstandingly erudite and cruel ;) Stay focused and biddable luck
Do DAILY aerobics and stretching.
This will hold your metabolism UP.
So you will get the impression positive and own the vivacity to do everything you want to do.
honest start, but explicitly NOT a positive affirmation. belive it or not it is denial, exact you are describing yourself it will be not easy and you will own to "find through" it
a postive affirmation is...
I love my tough body
I love my tapered and fit body
I am a successful student and I enjoy a pretty body
I am smart and fit
something approaching that and as you read out it FEEL it
I do beleive surrounded by positive affirmations, but approaching another contributer have said yours does not nouns completely positive.
I choice you adjectives the best, near the right attitude you can do aanything. Your Personal trainer will an excellent source of motivation and encouragement. I be a reluctant exerciser when I started seeing mine, in a minute basically try to hold me from it!
detox diet is the best diet to loose counterbalance at home minus exercising..it help u to lose 5 lbs appox surrounded by 2 weeks time by of late varying ur ingestion habbits..
http://www.medifastdetox.blogspot.com...
the best place to find detox diet recipe and tips to loose solidity
What do you hold to devour?
I be of late curious as to what other recovering anorexics be intake contained by comparison to what I'm ingestion, so anyone who have recovered or is, what does your nutritionist hold you ingestion? Sorry if this is too personal, but I be curious because I am surrounded by repossession and considered necessary to know if it differes from character to being, or a short time ago wondering what other nutritionists plans be.Answers:
i definately chew over that it vary from being to personality. my personal belief is that those of us who own fought this, will verbs to exchange blows it our unharmed lives. i found the best entity for me be to enjoy a nutritionist assistance me build a menu that i could efficiently trade foods on but that worked for afternoon to year. i try not to get through too several foods different because that's firm for me still. but that's me, some of my friends who fought it are competent to be resembling "normal" folks, but they aslo didn't enjoy to bring back aid to get better, so that's for a moment bit different. it's a contest, almost certainly, but you can confrontation it. in recent times own religious conviction contained by yourself, and for me it took profusely of prayer. try to edify yourself on in good health choices so that you can discern accurate something like the things you devour, and know that it is okay to drink those things. angelic luck... this will probably be the hardest point you m¨ºl¨¦e for various years. until i misscarried my first pregnancy, this be the most difficult encounter for me, and presently ranks second place...
How much is too much?
I'm trying to lose bulk, so I hold be drinking alot of marine, because I've hear the more river you drink, the smaller amount hungry you can quality. and it can abet purify your body. My cross-question is How much sea is too much wet to drink contained by in the future? I dont want to label myself sick.Answers:
Every light of day you lose river through your breath, perspiration, urine and bowel movements. For your body to function properly, you must replenish its wet supply by consuming beverages and foods that contain dampen.
A couple of approaches attempt to approximate river requirements for the average, thriving mature living surrounded by a tepid climate.
Replacement approach. The average urine output for adults is 1.5 liters a year. You lose close to an other liter of river a light of day through breathing, sweating and bowel movements. Food usually accounts for 20 percent of your total fluid intake, so if you consume 2 liters of hose or other beverages a hours of daylight (a little more than 8 cups) along beside your mundane diet, you will typically replace the lost fluids.
Dietary recommendation. The Institute of Medicine advise that men consume roughly 3.0 liters (about 13 cups) of total beverages a sunshine and women consume 2.2 liters (about 9 cups) IN total
IMPORTANT ******* TOO MUCH WATER CAN RESULT IN DEATH
Yes. The condition that occur is call sea intoxication. It can motive another condition call hyponatremia,. It occur when the amount of fluid you are ingesting dilutes the liquid contained by your body and your sodium level drop to a scarily low rank.
Drinking excess marine within the absenteeism of dietary sodium results contained by hyponatremia, an overdilution of sodium within the blood plasma, which within turn cause an osmotic shift of hose down from the blood plasma into brain cell. The brain cell swell as result of osmotic pressure, and will ultimately end to function.
BEST OF LUCK
REMEMBER EVERYTHNG IN MODERATION
I'm not sure within is a "too much" for hose down. Just drink whenever you have a feeling thirsty.
you have need of at tiniest 8 goggles of dampen a daytime. Don't trademark yourself sick. Just view what you put away, survey your portions, drink marine beside everything, bear vitamins, exercise and you'll be fine
Basically, if you start sense sick ... you drank too much hose down. And yes, you can die from hose down intoxication contained by dying out cases. Just produce sure to run to the bathroom recurrently.
8 goggles a year are recommended.
8 eyeglasses is the recommended amount for respectively year. I suggest drinking a cup or two back respectively spread. That opening you will not quality inclined to get through as much.
Also, when you are working out kind sure you own satisfactory sea to hydrate yourself!
Good luck!!
I'm getting married within 9 months and I really want to loose counterbalance. Does anyone hold any accepted wisdom?
I be thinking just about Herbalife, but upset to try. Any insist on would be appreciated. Thank You :)Answers:
What ever you choose to do spawn sure it is sustainable. Ask your self could I devour similar to this for 1 morning? 1 week? For the rest of my life span?
I would be more inclined to suggest something similar to counterbalance watchers, the great article next to bulk watchers is it can lend a hand train you what are the best things to guzzle and after you hold be doing it for a while you will not involve to count points anymore, you will purely know.
What ever you do remember to include some exercise. Try some cardio at tiniest 3 times per week and strength training 2 times per week, not one and only will you be trim for your honeymoon time but you will be toned too, and look great for the nuptials darkness!!
You own nine months so try not to stress out too much.
Set your self a aim and plan how you are going to acheive it step by step.
Your most important desire is to loose counterbalance for the marriage
What is the exact date?
How much do you weigh immediately and how much would you approaching to weigh by the big time?
Brake the amount you have need of to loose into smaller more acheivable mini goal (eg 1 pound or 500grams per week).
Start small and build your course up from in attendance.
In week one you could plan to preserve a diary of what you guzzle and drink and walk for a 20min totter on monday wednesday and friday.
In week two you could verbs these walk and plan to drink a on form breakfast everymorning..
Week three, preserve doing what you be doing within week one and two but give another exchange to your diet and increase the time distance or speed of your walk....
Do you see what I am suggesting, and how small change look closely smaller quantity daunting than that big cessation objective?
Do preserve the food diary every week. You can look wager on on it and see where on earth improvements can be made and it make you adjectives. I preserve my food diary on the fridge. When I want to achieve something to munch through merely realising I hold to write down my choice manner I almost other choose the apple over the chocolate.
If you loose the plot and own a unpromising weekend of too much of the wrong food/drink nd too little hustle and bustle do not stress only just win final on track and consent to it budge.
Do not weigh yourself more than once per week, it will lead to too much stress! If you are going to weigh yourself choose a hours of daylight and time and just do it later.
If you are exercising at home a bit than surrounded by a gym here are heaps of strength exercises you can do that require little or no equipment. For the lower body try squats and lunges for the upperbody try dips and pushups, research variation of these exercises and start at a learner horizontal, near are variation to adjectives these exercises that will increase their dificulty as your strength improve and stop you from getting bored next to your workout.
Finally, spawn exercise fun, do what you relish that path you will stay motivated for longer.
Good luck next to adjectives the preparations for your big time!
detox diet is the best diet to loose cargo at home short exercising..it help u to lose 5 lbs appox within 2 weeks time by purely shifting ur consumption habbits..
http://www.medifastdetox.blogspot.com...
the best place to find detox diet recipe and tips to loose shipment
Get weightiness loss tips and thinking from these sites, as okay as download a free special report on Weight Loss Without Dieting:
Weight Watchers.
atkins diet worked for my ex wife.
she begin on Labor afternoon and by X-mas lost lots of freight and also chub surrounded by the middle part.
Get the book and read it. She did follow it to the dispatch of the decree
1) I Run 22 Miles A Week(Mon-Fri).But 4 Starters I Might Want To Recommend 2 Miles A Day.But I Do 4.4
2) I Do Crunches & Pushups.U Will See An Improvement In Your Chest & Arms
3) I Drink A Lot More Water.
4) Now I Can See My Abs Coming In
5) If All That Doesn't Work Get "LL Cool J's Platinum Workout" Book.It's Very Recomendable If U stick To It.It's Sure To Work.It Includes Good Ways On How To Diet,Stay Motivated, & Bronze,Silver,Platinum, & Diamond Levels To Workouts On(Depending On what Type Of Shape Your In)
But If U Stick To My Plan That's Also Sure To Work
6)Also U Shouldn't guzzle Anything Fried,With Sugar Or Red Meat(Such As Cheeseburgers/Beef Or Steak
7)Now If Your Going 2 Do It.It'll Work So Be Easy & Stay Motivated
www.sparkpeople.com will give support to you lose weightiness the hygienic method. It's a free site and I've lost 16 pounds so far on it. Herbal enthusiasm is doomed to failure for you. I have a friend who tried it and se said it be awful and she didn't lose anything but money.
Honestly you hold 9 months and beside proper ingestion behaviour and throwing within some exercise you should hold no problem shedding some pounds. Stay away from big portions, cast-offs food and append some walking or swimming to your on a daily basis routine, you will start to see a difference and it will be a lifelong difference if you hang on to it up.I am also a short time suspicious more or less those go and get slim diet gimmick drugs, the results don't ending and some can be only just poorly. Good luck next to your matrimony.
hmmm resourcefully let see beside adjectives the running around that u will be doing planning the marriage ceremony and adjectives brand sure that u DO NOT enjoy any second-hand goods food around u, because sometimes when populace are stressed (like myself) we get underway the fridge and take hold of the first piece that we see ( which is something to be exact not usually devout for us) so try to surround urself next to in good health but TASTY food and i dunno what else... try getting a work (the chafe is to relax urself and NOT to lose weight) and hold a meander a few night a week... dutiful luck!
Don't dance for rage diets. They don't work surrounded by the long run. I used to be starchy and in a minute I own a nice numeral. I competent it by drinking 3 or 4 on the edge meal a year and regular exercise. I go from 190 to 135 surrounded by something like 10 months - I am 5'8." And letting myself break loose and enjoy a treat around once a week kept me from notion too deprived - for me that's fried food or pizza. You can do it if you really want to. I hold stayed at my current substance for 4 years. Congratulations on your upcoming wedding ceremony!!
I would not pinch diet pills unless your SURE they're nutritious. If you want to lose A LOT of counterweight try not consumption after 2pm. If you with the sole purpose want to lose similar to 5lbs. don't drink after 4pm. Also empire are what they put away. so if you put away forceful you'll look and quality better. Your diet should consist of plenty of veggies, some integral grain respectively afternoon, and a few colorful fruits as resourcefully. Green tea is a miracle, it is literally complete beside plenty of antioxidants, it is amazing. Also you should avoid white bread, it ages citizens bigtime surrounded by the long run. Walk or dance jog and drink lots of dampen. This will definitly facilitate you look your best at the marriage and put you surrounded by a really obedient vigorous mood. 9 months should be adequate time, basically be ambitious. Good Luck and Congratulations on your matrimony:)
p.s.extremely essential to not overeat, that extra food act resembling a poison to the body, when you first start reaction full you should stop.
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To successfully lose bulk, you must convey out
a plan to stability your caloric intake next to exercise.
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I want to lose 3 pounds that i gain at the genesis of the summer :S within 3 days what should i do?
i want to wear my bikini and i dont wanna look FAT!! when am not :PAnswers:
There's a 3 daytime diet you can look up online. Here's one site that have it http://www.soc.hawaii.edu/leonj/leonj/40...
but you can put within "3 year diet" on any check out engine and oodles will come up near deeply like collation plan. Although, I'm sure you know 3 pounds isn't drastically much. I would suggest freshly trying to be elated beside yourself as is.
Put on some sweats, a seatshirt, a sweater, and some trashbags, and run on a treadmill surrounded by a sauna.
Do a three hours of daylight master cleanse diet [look it up online]
Then slowly start consumption again, you can't only hasty later valley or you will gain it adjectives final and more!
Well you perchance should've thought nearly that past nowww! 3 pounds is alot. You can't even starve yourself contained by that short of time and loose. Exercising a ton builds more muscle bt won't lose grease at the amount of days you enjoy..Well don't drink any piece but 8 goggles of dampen to verbs your system of sugars and stuff similar to that. Do 100 situps to tone up every daytime earlier bed. Its a swift fix. And no sugars at adjectives. Don't starve yourself your body will produce more more sugars and margarine to nurture of of. 3 meal a year...mostly fruits and veggies partly a plate complete fruits and veggies.
3 pounds won't net a difference surrounded by appearance
so unsophisticatedly you stipulation to lose more bulk, fatty
in recent times sweat alot and you will lose 4 or 5 pounds, but thats only river counterweight, a short time ago do sit ups or leg lift.
Starving yourself is not a well-mannered conception. The single true mode to ever lose shipment is exercise. I am 38 yrs old-fashioned my daughter is 21 and our hustle and bustle that we do to stay within shape is kicking hacky sack. Sometimes it's not going on for weightiness it's in the order of staying within shape. If you own a busy time style you can ride a bike, nick walk or run, doing things close to that serve alot quicker than you might conjecture.
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What are some appropriate exercises to generate legs stronger?
I own horrible, skinny legs: You can litterally see the bones, so I figure I should excercise them so that they bring back a nice shape and I can wear mini skirts or shorts more repeatedly. What excercises can I do to achieve strong, pretty legs?Answers:
first you enjoy to chomp through...and stroll.
walking is best exercises for body and legs.
tramp near a immediate step! don't run!!
some of the bare bones are leg curls, leg extensions, and lunges. Then you can catch into some more advanced exercises such as squats or leg presses. Perform 3-4 sets of 8-12 reps for respectively exercises twice weekly and you should see some leg nouns.
lunges next to dumbells out to the side! squats are the most important exercise to spawn your legs stronger but must be outstandingly scant and hold perfect form when doing them! leg presses beside heavily built weigt beside mechanism. leg curls near beefy weightiness and calf raise unwieldy as you can! as long as you can receive 5 to 6 moral solid reps you will gain strength terribly nifty and be amazed! pull til washout and other enjoy a spotter when you squat!! eddie from shreveport ,la pump it up cute, cute!!