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You know, the gym is like a sandbox....everyone has to play in it, so be nice. Don't assault people and risk jail time over an innocent thing like "Woo Woo-ing". And don't assault a guy in the middle of a spinning class.

That's just not cool, man.

Fly Away

"You got a reaction, didn't you?" The White Stripes, Blue Orchid

Whenever I do this exercise at the gym, I imagine myself as The Incredible Hulk. Minus the green skin. And ripped clothes. Oh, and I don't growl. I might grunt now and then (the shame!) but I most certainly do not growl.

This cable fly will primarily work your pectorals but you'll also work your deltoids and lats, as well as a small handful of other muscles in your arms and back. And ladies, remember that old ditty from grade school, "I must, I must, I must increase my bust"? When you were pushing your hands together you were working your pecs. To think, you started your bodybuilding career at such a tender age!

I like to perform this exercise with one leg forward, one leg back so I can work my abs (pull your belly button in toward your spine and compress your tummy). I'll switch legs after one set. If I'm going for that third set I'll position myself like this guy. Only difference is that I wear a shirt to the gym. Most days. ;)

Silly but true benefits of weight loss

There's less surface area to deal with when you shave your legs.

Showering for two becomes more roomy. (Remember, you're saving water!)

Snap button pants no longer pop in public.

It's now possible to hook a bra from the back instead of doing it in front and then twisting it behind you.

(Women)
Young guys will let a glance linger over you for second longer.

(Men)
Young gals will let a glance linger over you for a half a second longer. ;)

Do you have any silly but true benefits of weight loss?

Squatting

What you gonna do with all that junk? All that junk inside your trunk?" Black Eyed Peas, My Humps

To squat or not to squat? That is the question you should be answering a resounding YES! to. Squats, if done properly, can be the end all, be all of your butt strengthening moves. Tightening, toning, lifting, sculpting. It's got the potential to do all that and more. One of the best parts about this exercise is that the only thing you really need to do it is YOU. Sure, you can add weights to this exercise...but in a pinch you can do mighty fine by yourself.

When you perform a squat it's important to be sure that your knees don't shoot out past your toes. That's keeping your body in proper alignment. Overextending your knees can lead to injury, and I don't want anyone coming back at me and bitching that they hurt themselves doing something I recommended. My suggestion? 1. Read my disclaimer (Ha! Gotcha!) and 2. Don't overextend your knees!

Also don't round out your back. Be sure to keep your back in neutral alignment. This means that you want to keep the natural curves of your back in place while performing the movement. Because I don't want to hear how you hurt your back. Proper alignment will take care of that.

Lastly, to really knock this exercise outta the park...when you come up from your squat squeeze your butt cheeks together. Yes, I really said butt cheeks (I could have said ass but I didn't want to be too crass). Squeezing those muscles together will ensure that your are working your butt. A healthy set of these might be 3 sets of 8-12, depending on your level. Add a dose of lunges and you will be gingerly sitting down for at least one day.

If you would like to see a squat done in real time, check this out. This guy is squatting with a barbell, but you should get the idea of how the movement should go.

Happy Squatting!

Where does fiber rank in your diet?

"Can he walk at all? Or if he moves will he fall?" Black Sabbath, Iron Man

Most folks know that fiber helps keep the inside of your body flowing and, er, regular. Sorry, I just had to go there. But there's other reasons to stock up on high fiber foods, the most important being lowering the risk for diabetes and heart disease. High fiber foods also help you stay fuller, longer. Powerhouse sources of fiber include peas, kidney beans and raspberries. There are two sources of fiber: Soluble and insoluble. Each has a specific benefit to bestow upon you. You can find those benefits here.

Don't dive headfirst into a high fiber diet. If you are just starting to pay attention to the fiber in your diet add it in slowly but surely, and keep the water coming! Too much fiber too soon can cause some rather bothersome side effects such as gas (a la "Beans, beans, the magical fruit...") and bloating. Don't worry though... your body will get used to the changes in your diet and those effects will disappear. For a complete look at the benefits of dietary fiber, check out this article from the MayoClinic.

It's believed that most people eat far less than the recommended 25-30 grams of fiber in their daily diet. Perhaps that's why everyone's so tense! Next time you see someone overly cranky you can ask them if they are getting enough fiber in their diet. ;)