Eating Fruit on Summer Diets

Those who enjoy fruit anytime of the year will particularly love the benefits of eating fruit as a part of their summer diets. Not only is fresh, summertime fruit a delicious addition to any meal, but fruit offers a multitude of nutritional and physical benefits.

The U.S. Department of Agriculture's Dietary Guidelines for Americans recommends fruits and vegetables as valuable sources of a variety of nutrients. In fact, the 2010 Dietary Guidelines for Americans, released by the U.S. Department of Agriculture (USDA) and the Department of Health and Human Services (HHS) emphasize the importance of adopting a plant-based diet. The guidelines suggest consumers fill half their plates with fruits and vegetables and limit solid fats and added sugars. Fruits offer a wide variety of nutrients, including the following:

Calcium - Calcium is essential for healthy teeth, bones, and muscle function. Fruits that are a good source of calcium include blackberries, black currents, dates, grapefruit, mulberries, orange, pomegranate, and prickly pears. Fiber - Fruits that are high in fiber can help reduce the risk of coronary heart disease and certain cancers and aid in the digestive process. Fiber-rich fruits include apples, boysenberries, dates, grapefruit, guava, mango, oranges, papaya, pear, persimmons, raisins, and raspberries. Iron - Iron is essential for healthy blood and normal cell function. Iron-rich fruits include black berries, black currant, cherries, grapes, kiwis, lemons, mulberries, passion fruits, pomegranate, raspberries, strawberries, and watermelons. Magnesium - Magnesium is essential for healthy bones and enzymes. Magnesium-rich fruits include avocado, banana, blackberries, dates, guava, kiwi, mulberries, passion fruits, pomegranate, prickly pear, raspberries, and watermelon. Potassium - Potassium can help maintain a healthy blood pressure. Potassium-rich foods include avocado, bananas, black currants, breadfruit, cherries, dates, grapefruit, guava, kiwi, papaya, passion fruit, pomegranate, prickly pear, and watermelon. Sodium - While most people get too much sodium in their diets, sodium in the right amounts is an essential nutrient for maintaining blood function and ensuring proper function of muscles and nerves. Almost all fruits contain some amount of sodium, but passion fruits are rich in sodium. Vitamin A - Vitamin A is an essential nutrient that keeps eyes and skin healthy and helps the body fight infections. Vitamin A can be found in fruits such as apricots, prunes, and tangerines. Vitamin C - Vitamin C is essential for healthy teeth and gums and aids in the healing of cuts and wounds. Vitamin C can be found in fruits such as mangoes, oranges, papayas, peaches, pears, plums, persimmons, and strawberries. Zinc - Zinc is an essential nutrient needed to maintain protein and carbohydrate metabolism and the body's immune system. Zinc is found in fruits such as avocados, blackberries, dates, pomegranates, and raspberries.

The Center for Disease Control lists a number of fruits that provide a variety of physical benefits. These include the following:

Apples - Loaded with fiber, apples can help with constipation and weight loss. Bananas - A great source of potassium, bananas aid in lowering and maintaining a healthy blood pressure. Blueberries - Not only can blueberries help protect against certain cancers, but they are also believed to increase brain power and function. Cranberries - While many people are aware that cranberry juice can help rid the body of painful urinary tract infections, they may not be aware that cranberries can lower cholesterol levels and protect against certain cancers and the risk of stroke. Pineapples - Rich in vitamin C, pineapples also serve as an anti-inflammatory, perfect for those who suffer from painful joint problems. Raspberries - Raspberries are a great source of folic acid, which is an essential nutrient for pregnant women. In addition, raspberries may protect against certain cancers. Strawberries - Loaded with a host of nutrients, strawberries help the body guard against certain carcinogens and protect against some cancers.

How can you incorporate fruits into your summer diet? While fresh fruit is always a first choice, it isn't always available. Don't worry! Good nutrition can be found in all forms of fruit, including canned, dried, fresh, frozen, and juices. In fact, most fruits are processed within a few hours of harvesting, so the majority of their nutritional values are preserved whether they are canned or frozen. If you want to enjoy the fresh taste of summer fruits, however, the following fruits are typically in season during the months of June, July, and August.

Apricots Asian Pear Black Currants Blackberries Blueberries Boysenberries Cantaloupe Casaba Melon Champagne Grapes Cherries Elderberries Figs Grapefruit Grapes Honeydew Melons Jackfruit Key Limes Limes Loganberries Mulberries Nectarines Passion Fruit Peaches Pears Persian Melon Plums Raspberries Strawberries Sugar Apple Watermelon

To find fresh fruit in your area, visit your local farmer's market or check out the produce in your grocery store. In addition, consider growing your own fruit, which will continue to give you delicious produce year after year. Fruit should be a necessary part of your family's diet, so give your loved ones the gift of fruit today and every day!

Celebrity Dieting Tips

The idea that "celebrities are just normal people" doesn't seem to hold up in view of the svelte figures that appear on the red carpet. If you have ever wondered how these public icons remain slim and well-preserved over the course of a lifetime, you may be in for a few radical surprises. Celebrities are public figures, and it is their job to look appealing and fit at all times. While the end result may look the same, diet tips and secrets of the rich and famous may range from healthy lifestyle choices to some extremely unhealthy decisions.

When it comes to maintaining a trim figure, diet is at least half the focus. The trouble with mirroring celebrity weight loss methods, however, is that not all celebrities employ the same regimens. Celebrities lose weight and maintain muscle tone through a variety of means, some of which are actually dangerous. Whereas some A-list celebs employ a personal chef, a restricted diet, and a personal trainer to keep up their glamorous appearance, others may look to prescription medication, dangerous drugs, and even end up with eating disorders.

It can be daunting for the average housewife and mother to see a celebrity give birth and then, two months later, appear primed and ready for a bikini shoot. ABCNews.com brings the issue to light, stating celebs often have a lot of help, even that of the surgical variety. There are so many tricks and tools available to celebrity budgets that simply aren't feasible for the typical American. In fact, the diet tips and secrets of many celebrities simply aren't much of a secret.

A svelt Gwyneth Paltrow on the red carpet.

Gwyneth Paltrow: Gwyneth Paltrow appeared onOprah in 2008 claiming that she "just cannot diet." Instead, her post-pregnancy figure is attributed to a rigorous training program. For some celebrities, a restricted diet plan can be traded for intense physical workouts under the supervision of an experienced trainer. According to People, after many years as a devout macrobiotic, Paltrow now espouses a more fun and balanced nutritional program that features much fewer restrictions.

Miranda Kerr: In interviews, Victoria's Secret Angel Miranda Kerr attributed her sleek physique to a love of organic foods, particularly green vegetables. However, in 2011, Kerr claimed her postpartum weight loss was supported by a special blood-type diet that minimized meat consumption and also by a consistent regimen of coconut oil.

Drew Barrymore:Good Housekeeping keeps tabs on the dietary habits of many current stars. Drew Barrymore recommends enjoying favorite foods, and simply eating less of them, whereas Jessica Alba extols a more structured regimen of produce, lean sources of protein, and the avoidance of sugar and carbohydrates.

It is important to note that the healthy balanced diet of a celebrity is frequently a far departure from the standard American's eating program. Celebrities have the funds to purchase organic foods and upscale brands that allow for no additives and preservatives. They often consume diets that are high in fresh produce and low in processed foods and unnecessary carbohydrates. The secrets of many stars are actually very popular and well-recognized dietary principles: eat healthy enzyme rich foods as close to their natural form as possible.

CelebrityDiets.org is a fun website to visit when you desire a more detailed look into your favorite celebrity's eating habits. Though the dietary practices vary from star to star, one principle remains fairly concrete: the slender fit stars are not exactly eating "whatever they want." Most celebrities have to work to achieve their supernatural frames, and the celebrities that don't will often become to victims of tabloid articles.

The pressures of Hollywood can be severe. Some stars, whose so-called diet tips are touted as Pilates and a vegetarian diet, have much darker secrets to hide. Hollywood is a breeding ground for eating disorders and dangerous fad diets. People magazine has spotlighted the "Red Carpet Cleanses" of many A-list stars. These liquid diets are often used to slim down and detox a celebrity before she steps into the limelight, but such programs are not recommended for long term usage. Unfortunately, weight loss can be every bit as addictive to Hollywood icons as being in front of the camera. Some celebrities will employ laxatives or severe willpower leading to starvation in order to stave off pounds. Diet pills and other dangerous drugs are amongst other methods used to keep celebs camera ready.

An article in Daily Mail encloses the testimonies of celebrity trainers regarding the unhealthful and fanatical measures that some celebrities will take in order to maintain a chiseled look. While Renee Zellwegger reportedly only ate boiled eggs on set during the filming of Cold Mountain, her protein rich program may actually be one of the more innocuous regimens.

Not all celebrity diet tips are secrets. Moreover, some secrets should remain secret. Severely restricting your diet or "Master Cleansing" yourself down a dress size may affect your metabolism negatively in the long run. Unhealthy dietary and lifestyle practices will take their toll on both your appearance and general wellness. Whereas many celebrities can afford the costly surgical and dermatological practices that keep their skin tight and glowing, the typical American will suffer greatly from crash diets and harmful chemicals. Instead, focus on keeping your weight loss healthy. Connect with a nutritionist or a dietician to ensure that you are eating adequate levels of nutrients to support metabolic processes. If it is within your budget, follow the celebrity principle of hiring a trainer that can tailor-make a workout regimen to fit your body's needs.

How to Get Bigger Glutes

Masters in Exercise and Sports Science

Not everyone naturally gains weight or muscle in their glutes, and if you struggle to add size to your backside, you may have to put in a concentrated effort to make that happen. Plan on practicing resistance training at least two times a week, focusing largely on lifting heavier weights with your lower body.

You can get bigger glutes one of three ways: gaining muscle, gaining fat or a combination of those two things. If you think that gaining fat will be the easier way to add size to your derriere, think again. Some people naturally gain weight in their lower half, while others do not. If you don't naturally put on weight in your butt and hips, trying to gain fat in your butt could just leave you with a bigger waist or plumper arms. It will take more effort to increase muscle mass in your glutes, but you'll have more success targeting the exact areas you want to shape and tone.

At least twice a week, on non-consecutive days, lift weights with a major focus on your butt and thighs. Perform compound exercises that target multiple muscle groups. These types of exercises include all variations of squats, lunges and deadlifts. After performing compound moves, target your glutes specifically with hip extensions and bridges.

A butt-targeting workout may resemble the following:

Barbell squats - Use the squat rack to perform this exercise. Load the barbell with a weight you expect to be able to lift only 8 to 12 times. If you don't know how much you can lift, start light and add weight as needed. Place the barbell across your shoulders and perform a squat, keeping your chest upright and your heels flat on the ground. After performing a set, rest for 30 to 60 seconds, then repeat two more sets. You want to make sure that you're working each set to exhaustion. By the time you've completed the last repetition, you shouldn't be able to perform any more while maintaining proper form.Walking dumbbell lunges - Hold a dumbbell in each hand and perform walking lunges, taking at least 10 steps with each leg. Like the squat exercise, you should be holding enough weight so that the last lunge you perform takes you to exhaustion. Rest for 30 to 60 seconds and perform two more sets.Plie squats - This exercise will target your butt from a different angle. Hold a barbell across your shoulders or hold a single dumbbell between your hands, hanging down in front of your body. Spread your legs wide and point your toes outward. Concentrate your weight in your heels and bend your knees, squatting down while keeping your chest upright. Perform 10 to 12 repetitions, rest, then repeat two more sets.Curtsy lunges - Curtsy lunges will target the outside of your buttocks and your hips. You can perform this exercise while holding dumbbells or you can use your body weight only. Step your left leg at an angle behind your right leg, placing the ball of your left foot two to three feet behind your right foot, and slightly to the right of your right foot. Keep most of your weight on the heel of your right foot and bend your knees, lowering yourself toward the ground while keeping your chest upright. Return to center, and perform the same exercise on the opposite leg. Continue lunging until you've performed 10 to 12 repetitions on each side. Rest for 30 to 60 seconds, then repeat a second set.Deadlift - Deadlifts effectively target your buttocks and hamstrings when performed correctly; just remember, this movement must be initiated by your legs, not your back or upper body. Stand holding a barbell in both hands in front of your body, your legs hip-width apart. Sqeeze your glutes and tip forward at the hips, running the barbell in front of your body until it almost reaches your knees. Make sure your torso remains straight and stable throughout this movement. Starting the upward motion from your butt and hamstrings, pull your body back to standing. Repeat 8 to 10 times, rest, then perform a second set.Quadruped hip extensions - Also known as donkey kicks, quadruped hip extensions really target your glutes. Kneel on your hands and knees on the ground and lift your right leg off the ground, keeping your knee bent at a 90-degree angle while extending your foot toward the ceiling from your hip. When the sole of your foot points toward the ceiling, reverse the movement and repeat 12 to 15 more times, then alternate legs. Perform two to three sets.Bridge - The bridge primarily targets your butt, but you'll probably feel it in your core and hamstrings as well. Lie on your back with your knees bent and your feet flat on the floor. Lift your hips off the ground until you form a straight line from your knees to your shoulder blades. Hold for five seconds, then lower your hips back toward the ground. Perform 15 to 20 repetitions, rest then repeat.

Working out won't result in bigger glutes all by itself. You also need to consume a healthy diet with approximately 100 to 200 calories more per day than you need to maintain your weight. This will put you into a state of positive caloric balance, enabling you to gain both muscle and size. After each workout, make sure you eat a protein-rich snack within two hours - milk or chocolate milk make an excellent choice. This two-hour window is the timeframe in which your body best responds to muscle growth, and the added protein will help your body build and repair your skeletal muscle.

Don't expect results overnight. It may take weeks or months before you start seeing major results, but you should begin noticing small changes in your body shape within 8 to 12 weeks of starting your plan.

Most Effective Fat Burning Exercises

Masters in Exercise and Sports Science

When you are trying to lose weight, learning which exercises burn the most fat can help you reach your goal faster. All exercise burns calories but some types are more effective than others. Discover the most effective fat burning exercises that can help you achieve your weight loss goals.

While all forms of exercise will help you burn fat, exercises that continually target your major muscle groups while increasing your heart rate will help you burn fat more effectively. Keep in mind that when you're trying to burn fat, calories are the key to success. You can increase your calorie burn, thereby increasing your fat burn, by playing with the "FIT" principle - frequency, intensity and time. If you exercise more frequently, with greater intensity and/or for a longer period of time, you will increase your fat burning capability. Consider the following exercises:

Jogging and running are good aerobic exercises that burn calories much faster than simply walking. A light jog for an hour will burn approximately 500 calories while an hour-long run can burn between 550 to 1125 calories, depending on your speed, weight and body composition. The great thing about this type of exercise is you don't need any equipment, just well-fitting athletic shoes and comfortable clothing. According to the Mayo Clinic, an hour-long session of 5 mph jogging burns about 584 calories while a 8 mph run burns 986 calories. If you really want to burn more calories and fat, try running intervals or running up hills - by switching between high-intensity and moderate-intensity exercise throughout your routine, you will actually burn more calories and fat as your body has to work to recover from each high-intensity interval.

Biking engages the calf, thigh and gluteal muscles, while providing a great fat burn workout. Depending on the intensity, an hour-long bike ride can burn between 500 to 1125 calories. The Mayo Clinic found that even a leisurely hour-long bike ride of <10 mph can burn about 292 calories for a 160-pound person. Remember, by working harder or performing intervals, you can increase your calorie and fat burn. If you don't want to bike outdoors, most gyms offer group cycling classes that enable you to exercise under the supervision of a trained instructor who will push you to increase resistance and challenge yourself during every workout.

Fun sports activities that provide intense cardio workouts include basketball, soccer, squash, volleyball, racquetball or football. They all get the heart pumping and eliminate hundreds of calories as you run, jump, twist, reach, slide and backpedal to play the game. In one hour, basketball can burn about 700 calories, football and squash can burn as much as 800 calories, and soccer and racquetball may burn around 600. The Mayo Clinic estimates that a person of 160-pounds will burn between 500 to 584 calories during most leisurely hour-long sports games. If you choose to participate in sports to increase your fat burn, remember that the accumulated time you spend being active is extremely important - avoid counting water breaks, timeouts or team huddles toward your total exercise time.

If you like the idea of skating, try rollerblading for exercise. It provides a total body workout because of how you lead with your lower body, using your arms and abs for balance. The Mayo Clinic's exercise chart indicates that a 160-pound person can burn as much as 913 calories when rollerblading for an hour. If you're just starting out, look for smooth, flat concrete trails to get the hang of this skill. Skating does require a significant amount of balance, and you may have to work on your ankle and calf strength before you feel comfortable.

Use a rowing machine or join a rowing team to get a good workout that wipes away fat fast while strengthening the entire body. Rowing for 30 minutes can burn about 300 calories on average. The Mayo Clinic found that rowing on a machine for an hour burns 511 calories in a 160-pound person. The great thing about rowing is that you have to push backward with your legs while pulling with your core and back, essentially engaging your entire body throughout the exercise. The harder and faster you row on the machine, the more strength you will gain and the more fat you will burn.

Group exercise classes include everything from step aerobics to cardio kickboxing and Zumba. The great thing about these workouts is that an instructor will lead you through the movements while pushing you to work your hardest. If your goal is to burn fat, look for cardio classes that incorporate high-intensity full-body movements like kicking, jumping and dancing with strength training exercises. By challenging both your cardiovascular system and your muscular strength, you will ultimately burn more calories and fat as you exercise and recover. Thirty minutes of exercise can burn between 200 and 400 calories.

Your current health condition will determine your best exercise routine for optimal weight loss. Always consult your doctor before beginning a new exercise routine to make sure that you are healthy enough for the new workout. Enjoy exploring a variety of exercise options. For more information on effective fat burning exercise, Cardio for Fat Loss contains additonal ideas.

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.

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.

Most Effective Tricep Workouts

Woman using a dumbbell to perform triceps extensions

Your triceps muscles is the muscle group running along the back of your arms, forming a horseshoe-shaped muscle between your elbow and shoulders. Triceps muscles are responsible for elbow extension and pushing motions. You should work out your triceps at least two times per week as part of a balanced muscle conditioning routine.

When people work their arms, they often focus on biceps and skip the triceps. This can lead to injuries and strength imbalances. A balanced arm workout includes both biceps and triceps.It is important to balance workouts so that complimentary muscle groups develop strength and flexibility equally. Doing this can help you avoid injury and present an overall anesthetically pleasing appearance. In your arms, your biceps and triceps are complimentary muscle groups. While your biceps flex the elbow and help with pulling motions, the triceps extend the elbow and help with pushing motions. A balanced workout involves equal work of both sets of muscles.

The most effective triceps workout depends on your goals and fitness level. Some options for triceps workouts include:

If you pursue a regular weight training routine, then chances are you use your triceps to lift weights, even when you aren't performing specific triceps exercises. Triceps work is involved when you perform chest or bench presses and push ups, as well as when you work your shoulders. For this reason, it is best to perform your triceps workout on the same day you work your chest and shoulders. If you split your strength training routine into multiple days, you may wish to work legs, back, and biceps on one day, and chest, shoulders, and triceps on another. With strength training, it is essential that you leave at least 48 hours between workouts for a particular muscle group in order to allow the micro-tears you place in your muscles through strength training to heal and grow stronger muscle.

This is the area where you can tailor your workout routine to meet your goals and level of fitness.

Beginners need to gradually build strength in both muscles and connective tissue before pursuing a hardcore workout. Because of this, beginners should select a resistance that allows them to perform 12 to 15 repetitions. Select just one triceps exercise and perform two to three sets of 12 to 15 reps. After about six weeks, you will have reached the intermediate level. At this level, you can begin to lift slightly heavier weights and complete your exercises to failure. Choose one to two triceps exercises. If your goal is to build muscle, then perform two to three sets of six to eight repetitions. If you would like to tone and strengthen, perform two to three sets of eight to 12 repetitions. Once you have reached the advanced level, you may wish to try some techniques to spur even more growth like arm supersets. Advanced exercisers may also get more out of using free weights, which require additional work from supporting musculature. Advanced strength trainers should work every set to failure, selecting weights that allow them to perform between six and twelve repetitions for two or three sets.

Each of the following exercises are effective for isolating the triceps. Select one or two of these exercises for your workouts.

Skull crushers: Select a short barbell of the appropriate weight. Lie on your back on a bench with your feet flat on the floor. Grip the barbell with your elbows bent and your palms facing up. Tuck your elbows in close to your sides. Start with the barbell across your mid-forehead just above your eyebrows, holding the bar an inch or two above the forehead. Slowly extend (unbend) your elbows, carefully controlling the bar until your arms are fully extended at a 90 degree angle to your body. Lower the bar to the point just above your forehead again, and repeat. In this exercise, make sure your elbows remain stationary and only serve as a pivot. Kickbacks: Select a dumbbell of the appropriate weight. Grasp the dumbbell in your right hand with your palm facing inward. Place your left knee on a bench, and bend over to place your left hand on the bench in front of your knee. Tuck your right elbow into your side, bending your arm forward at a 90 degree angle. Now, use your elbow as a pivot and slowly extend the weight all the way back until your arm is fully extended. Lower the weight and repeat. Perform the same exercise for your left triceps. Pushdowns: Use a cable pulley machine with a straight bar attached to the upper pulley. Stand facing the machine with your elbows tucked into your side and your arms bent in front of you at a 90 degree angle, with your palms down over the bar. Grasp the bar with a loose grip and slowly extend your elbows, pressing the bar towards the floor. When your elbows are fully extended, Slowly return the bar to its starting position and repeat. Dumbbell triceps extensions: Select a dumbbell and sit on a bench with your feet flat on the floor. Grip the dumbbell in both hands and hold it up above your head with your arms extended to the ceiling. Using your elbows as a pivot and keeping your upper arms tucked into the sides of your head, lower the dumbbell behind your head and then extend the weight to the ceiling again.

Other exercises may contribute to a triceps workout, as well. For more variations try:

While strength is important, maintaining flexibility is also essential. After a triceps workout, be sure you incorporate slow stretches of the muscle group.

Working your triceps is an important part of an overall strength training program. Any of the above exercises will contribute to an effective triceps workout that will help you tone and strengthen this important arm muscle group.