This Review Originally Appeared in "Exercise for Men Only" written by Andy Troy, C.S.C.S.

At 10 a.m. each day, it’s wise to have a little something to keep those metabolic fires burning. Growing up, I always heard how bad it was to snack between meals. We now know that whether it’s good or bad depends on the snack and how much of it we cat. Since five smaller meals a day arc recommended by most health and fitness experts,

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This Review Originally Appeared in "Exercise for Men Only" written by Andy Troy, C.S.C.S.

At 10 a.m. each day, it’s wise to have a little something to keep those metabolic fires burning. Growing up, I always heard how bad it was to snack between meals. We now know that whether it’s good or bad depends on the snack and how much of it we cat. Since five smaller meals a day arc recommended by most health and fitness experts, a healthful snack at mid-morning can be a positive thing. Here are some good choices.

YOGURT

Lowfat yogurt is a great source of calcium. The types of bacterial cultures yogurt contains can help strengthen your immune system and also do wonders for your digestive tract. Before you buy yogurt, check for the Live and Active Cultures (LAC) seal. Issued by the National Yogurt Association (NYA), this seal shows that the product contains at least 100 million cultures per gram at the time of manufacture. For extra flavor and health benefits, try adding some fresh fruit like blueberries or raspberries.

NUTS

The health benefits that nuts provide have been well documented. Studies have shown that you can lower your risk of cardiovascular disease between 15-50 percent by eating just a handful of nuts five times a week. Nuts are also an excellent source of vitamin E, a powerful antioxidant. Good choices include the following:

A half-cup of walnuts: Walnuts have been shown to fight heart disease by raising your level of HDL. They are also rich in the antioxidant glutathione.

A half-cup of almonds: These tasty little kernels lower cholesterol and reduce the risk of prostate cancer.

Several Brazil nuts: Brazil nuts are high in the key antioxidant selenium, which strengthens the immune system and helps fight cancer. They are also a great source of thiamin.

SEEDS

Seeds are another snacking choice chock full of nutrients. Try the following choices:

Pumpkin: Long a fixture in many folk remedies, pumpkin seeds are now being taken seriously by the medical community. They contain a wealth of essential minerals, including magnesium, iron, copper and phosphorous. They have also shown promise in combating a number of serious health conditions such as heart disease, prostate cancer and arteriosclerosis.

Sunflower: Containing high levels of two key antioxidants, vitamin E and selenium, sunflower seeds also have an assortment of B vitamins and important minerals. The type of vegetable protein found in sunflower seeds may be effective in combating high blood pressure. Keep in mind, when it comes to seeds and nuts, it’s way too easy to eat way too many. They taste good, but contain plenty of empty calories. It is recommended that you limit your intake of these snacks to 1-2 oz. per day.

SNACKS

Whole-wheat pita: These Frisbec-like snacks contain no cholesterol or saturated fat and are rich in selenium. They are also high in insoluble fiber, a key weapon in battling colon cancer.

Rice cakes: They don’t have much flavor and look like coasters, but when snack time rolls around rice cakes are an excellent choice. They are filling, low in calories and many brands are high in fiber. Go with the whole grain variety whenever possible.

FRUIT

Fruit is loaded with heart-friendly soluble fiber and cancer-fighting antioxidants. Here are some great choices to consider:
Cantaloupe: Some experts consider cantaloupe to be the most nutritious fruit of all.

It is rich in both vitamins A and C, and is filled with a high concentration of digestive enzymes. Cantaloupe also contains a substance called myoinositol that is believed to be a key weapon in the battle against insomnia, anxiety and arteriosclerosis.

Bananas: There are several reasons why this tasty fruit is an ally in the anti-aging battle. The vitamin B-6 that a banana contains helps to prevent insomnia. This fruit also contains the amino acid tryptophan, a precursor of serotonin. Research has consistently shown that elevated serotonin levels help keep depression at bay. Bananas are high in potassium yet low in sodium, a combination that is helpful in preventing strokes. They also contain significant quantities of vitamin C, magnesium and fiber.

Apples: These are great sources of potassium and both soluble and insoluble fiber. Apples that are not organically grown are often waxed, making peeling them a smart choice. If you buy organically grown apples, eat the skin. Much of the vitamin C is located just beneath the skin, which also contains lots of insoluble fiber.

Oranges: A rich source of vitamin C, folic acid, potassium and magnesium. Peel them, but eat the pith between the rind and fruit. It is filled with bioflavonoids that improve the body’s utilization of vitamin C.

Grapefruit: This fruit is rich in pectin, a type of soluble fiber. Pectin has demonstrated the ability to improve glucose tolerance and reduce both blood pressure and levels of LDL. Pink and red grapefruit are high in lycopene, a substance with antioxidant — properties. Lycopene helps to keep skin from aging by countering the damaging effects of ultraviolet light, and is believed to have the ability to shrink tumors and reduce the risk of macular degeneration.

Grapes (red and purple): The synergy of 20 different antioxidants enables grapes to fight aging in a way that no pill can. There is a great deal of evidence to support the cancer-fighting properties of both red and purple grapes. Research has shown that they contain chemicals that keep cancer cells from spreading.

Strawberries: These sweet red berries are high in vitamin C, calcium, phosphorous and potassium. They also contain compounds called salycilates, which are natural painkillers, and ellagic acid, a substance that has demonstrated antioxidant properties.

VEGGIES

Vegetables are packed with vitamins and minerals and should make up a high percentage of our diet. They are also a key weapon in the fight against colon cancer. Vegetables, like fruit, are high in both antioxidants and fiber and low in fat. Here are some good choices:

Carrots: These decrease your risk of developing cancer. This is due in part to their high concentration of beta carotene, a key antioxidant.

Celery: High in fiber, vitamin C and potassium. The fact that you burn more calories just by eating and digesting celery than the actual vegetable contains makes it the perfect diet food. An added perk for men: Celery is said to cause men’s levels of pheromones, compounds thought to attract women, to rise.

Bell peppers: Whether red, green or yellow, all bell peppers are a great source of both beta carotene and vitamin C. They also help block carcinogens.

Broccoli: A potent cancer fighter that is high in vitamins A and C, broccoli is also a great source of calcium. Like other cruciferous vegetables, it is particularly valuable in fighting colon cancer.

Cauliflower: The key nutrients that are abundant in cauliflower include selenium, folate and glutathione. This combination helps fight cancer and _ arteriosclerosis, strengthens the immune system and regulates blood pressure.

This Review Originally Appeared in "Men's Exercise" written by Andy Troy, C.S.C.S.

Shiatsu, acupressure, Swedish, Rolfing ... whatever the style, massage has long been a part of many people's fitness and wellness routines. It has been used for over 3000 years throughout the world to medicate, relax and invigorate.

The Encyclopedia Britannica defines massage as, “The systematic and scientific manipulation of body tissues, performed with the hands, for therapeutic effect on the nervous and muscular systems and on systemic circulation.” While there are likely as many styles of massage as there are practitioners,

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This Review Originally Appeared in "Men's Exercise" written by Andy Troy, C.S.C.S.

Shiatsu, acupressure, Swedish, Rolfing ... whatever the style, massage has long been a part of many people's fitness and wellness routines. It has been used for over 3000 years throughout the world to medicate, relax and invigorate.

The Encyclopedia Britannica defines massage as, “The systematic and scientific manipulation of body tissues, performed with the hands, for therapeutic effect on the nervous and muscular systems and on systemic circulation.” While there are likely as many styles of massage as there are practitioners, it's worth taking a look at the major players in order to get a broader understanding of the subject.

Acupressure. Developed in China, this style of massage can correctly be described as acupuncture without the needles. Pressure is applied to points in the body called meridians to alleviate blockages that allow toxins to build up, thereby restoring homeostasis (balance).

Shiatsu. Literally translated as finger pressure, Shiatsu is similar in many ways to acupressure. Developed in Japan, it uses pressure from the fingers to rebalance the body's energy, thereby improving the body's Chi (lifeforce).

Anma. A Japanese word, it literally translates into “massage.” Many believe that Shiatsu sprung from one of Anma's several distinctly different techniques.

Swedish. This is the classic Western style of massage. Its development is generally attributed to the Swedish doctor Per Henrik Ling. Its primary goal is to increase the blood's oxygen flow and release toxins trapped in the muscles. To this end, pressure is applied against the muscles in the same direction as the flow of blood returning to the heart.

Deep tissue. This style is similar in many ways to Swedish massage, but using pressure that is often far more intense. Its goal is to reach deeper layers of muscle than can be reached by traditional massage and, once there, to break up scar tissue that may have formed (thus restoring normal muscular function).

Sports massage. This is a blend of several other styles that has become increasingly popular. It is used before and after activity to improve performance and prevent injury.

Rolfing. Named for Dr. Ida P. Rolf, this system of soft tissue manipulation was developed over 50 years ago. Its proponents claim that it enhances neurological functioning, thereby facilitating more efficient use of one's muscles. Treatment, usually consisting of 10 one-hour sessions, attempts to loosen the connective tissue, thereby allowing muscles to move more freely.

Like many things in our media-frenzied society, the success of today's masseuse has a lot to do with marketing. According to Mauro Hernandez, a New York State-licensed massage therapist, the difference between working in a medical office setting (as he does) or in a spa setting (as many do) is significant. "In a spa setting, people go for the ambiance and just to feel good and relax," he explains. "This is compared to working at a chiropractor's office where people go because they really need to deal with certain back or neck issues. Also, in a chiropractor's office I'm able to build a rapport with my clients and work with them to deal with their health issues - unlike a spa, where sometimes your really don't even talk to your therapist for more than two minutes."

Today, this ancient art is dealing with the complications of Western societ throuhg licensing requirements that vary state to state. New York and Nebraska's 1000 hours of training are perhaps the most stringent, while California's are arguably the most lax. Liability insurance is also required in many states, as are credits in continuing education. A national certification exam now exists and is also a requirement in many states.

Practitioners are often members of organizations like the American Massage Therapy Association (AMTA) which boasts some 52,000 members in 27 countries. Founded in 1943, the AMTA's stated goal is to advance the art, science and practice of massage therapy.

Today's athlete has come to value the benefits of massage, with many gyms and sports franchises having a massage therapist on staff. It has been proven helpful not only in relieving pain and soreness resulting from physical activity, but also in improving circulation and range of motion. This, in turn, helps prevent injury and prepares athletes to perform maximally. It also helps speed recovery from delayed-onset muscle soreness, as well as injury. In addition, massage is a valuable tool in reducing stress, thereby allowing athletes to focus better. On the scientific front, recent studies have provided evidence that massage positively alters the body biochemically, decreasing levels of substances that are detrimental to achieving peak performance.

In closing, it is safe to say that massage – while not a cure-all – does indeed have value. If you're an athlete, weight lifter or even weekend warrior, it may help you perform better. If a higher quality of life is your goal, consider including it. In either case, it definitely shouldn't be ignored.

This Article Originally Appeared in "Exercise for Men Only" written by Andy Troy, C.S.C.S.

THERE IS A DISEASE MORE FEARED THAN  ALL OTHERS. IT AFFECTS MEN AND WOMEN ALIKE, CAUSING EVERY CELL IN THE BODY TO WITHER AND DIE.  IT PROVES FATAL IN ALL CASES AND, AS YET, THERE IS NO CURE. THAT DISEASE IS CALLED AGING. YOUTH MAY BE FLEETING, BUT SOMETHING WE WANT TO PRESERVE. IN SPITE OF THIS OUR LIVES OFTEN LEAD US DOWN A 

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This Article Originally Appeared in "Exercise for Men Only" written by Andy Troy, C.S.C.S.

THERE IS A DISEASE MORE FEARED THAN  ALL OTHERS. IT AFFECTS MEN AND WOMEN ALIKE, CAUSING EVERY CELL IN THE BODY TO WITHER AND DIE.  IT PROVES FATAL IN ALL CASES AND, AS YET, THERE IS NO CURE. THAT DISEASE IS CALLED AGING. YOUTH MAY BE FLEETING, BUT SOMETHING WE WANT TO PRESERVE. IN SPITE OF THIS OUR LIVES OFTEN LEAD US DOWN A  VERY DIFFERENT PATH. WE EAT THE WRONG THINGS, DRINK AND SMOKE, EXERCISE FAR TOO LITTLE AND GET WAY TOO MUCH SUN. AS BADLY AS WE WANT TO STAY YOUNG, WE SEEM TO DO EVERYTHING IN OUR POWER TO CUT IT SHORT. THIS IS ONE OF MODERN AMERICA’S GREATEST PARADOXES.

In this article, we're going to look at 20 things that we can control regarding how well we age. Using yesterday as your guide, read the following 20 questions and answer them honestly. It might be an eye-opening experience that leads to seeing a younger, healthier you.

Below is a hypothetical day based on a 9-5 workday with a 45-minute commute. 7 a.m.

7 a.m. Did you meditate? Those in the fitness world learn to weigh risk versus benefit when creating an exercise routine. Few things I've found in life have as positive an upside/downside ratio as meditation. A study done by the Medical College of Georgia found that meditation can help you maintain a healthy heart. In addition, the National Institutes of Health now recommends it as part of the first line of treatment for high blood pressure. It has been used for thousands of years to treat chronic pain, drug addiction and possibly the biggest killer – stress itself. Unless you do it on the subway traveling through a bad part of town, there is no negative.

But what is meditation? Patricia Monaghan, author of Meditation, The Complete Guide, defines it as "Activities (or lack of activities!) that center the person in the moment, that free the mind from the continual rant of the inner dialogue, and that promote (although often rather slowly) a more peaceful and serene approach to life.”

So how does one learn to meditate? If you're in a position to take a course like transcendental meditation, great. If not, here are some simple instructions: Close your eyes and sit quietly for about 30 seconds. Next, begin thinking a word that has as few associations as possible. Many people choose the number one, but anything will work. Let the word pass through your mind for the next 15-20 minutes. Next, stop thinking the mantra and sit quietly for a minute or two before slowly opening your eyes. While there are other methods to employ for meditation, the one I described is simple and has shown great results.

7:20 a.m. How much water did you drink? Our bodies are composed of over 50 percent water, and as little as a 1-2 percent loss of your bodyweight can sap your energy and make you tired. So how much water should you drink? Well, we lose about 2.5 liters every day through urination, sweating, etc. Since most of us get about 20 percent of that back in the food we eat, drinking two liters a day should replenish lost fluids.

Remember that physical activity, heat, and humidity increase your need for fluids, as do some medications and health conditions. No upper limits have been set for water consumption, so too much (fraternity hazing and the Spanish Inquisition aside) is rarely a problem.

7:45 a.m. Did you eat breakfast? This meal is the one most often skipped, but also the most important. Your body can only store glycogen (the storage form of carbohydrates) for about 12 hours. After that it starts breaking down muscle and using it for fuel. One good breakfast suggestion is a bowl of whole grain cereal (like Kashi GOLEAN) with a handful of fresh blueberries and a little one percent milk.

7:45 a.m. Did you take a multivitamin? This is good low-calorie nutrition; taken with a balanced breakfast, it will start your day off right. A word of caution: When it comes to vitamins, more is not better. In high quantities, fat-soluble vitamins (A, D, E and K) can be toxic. It is often thought that water-soluble vitamins can't be overdone since the excess is excreted in the urine. But if your body gets accustomed to an extremely elevated level of a water-soluble vitamin and the dosage is suddenly cut to a level more in line with the RDA, symptoms of deficiency can show up. This has been known to happen with vitamin C and can lead to an illness called rebound scurvy.

8:05 a.m. Did you use sunscreen? “Sunscreen helps prevent all those things that people worry about when they grow older, such as wrinkles, brown spots and 'loose skin." says Dr.York dermatologist. "It's good preventive medicine." And when combined with a moisturizer in products like NeoStrata, it provides additional benefit.

8:10 a.m. Did you start your day with music? I once dated a woman who made a point of listening to one of her favorite songs every day, just before leaving the house. That was 20 years ago, but it's a simple, logical idea that stuck with me. According to a Penn State study, whatever type of music you choose to listen to will improve your mood. In another study at Michigan and Florida involving 130 retirees, most claimed that taking keyboard lessons greatly diminished feelings of anxiety, depression and loneliness. Improving your mood reduces stress and thereby reduces illness. Talk about being proactive!

On the reactive front, music is being used by an ever-increasing number of hospitals to help patients cope with the trauma of surgery. In an article published by WebMD in November 2000, musician Kate Richards dealt with her childhood fear of surgery by listening to music immediately before and after the operation. She described her recovery room experience as follows: “I somehow felt my nerves were being massaged."

8:15 a.m. Did you pet the dog? Numerous studies have shown that pets reduce stress levels, leading to a longer, healthier life. In a University of Pennsylvania study, researchers reported that, “Quietly watching fish swimming in a home aquarium eases stress, and may offer a means of treating high blood pressure." In another study done by Karen Allen, Ph.D., of the State University of New York-Buffalo, it was discovered that heart attack survival rates were higher for pet owners. Keep that in mind when you head for work, and remem­ber to pet the dog. As for the fish ... maybe just wave. 

8:25 a.m. How did you breathe? Breathing is taken for granted by pretty much everyone, but how you breathe has a lot to do with how well and long you live. Proper breathing should come from your abdomen - not your chest. When you inhale, your stomach should extend. As you exhale it should move back towards your spine. So while on your trip to work, take a few minutes and focus on your breathing. 

10 a.m. Did you have a mid-morning snack? Eat a little some­thing to keep those metabolic fires burning. Growing up, I always heard how bad it was to snack between meals. We now know that whether it's good or bad depends on what that snack is and how much of it we eat. Since five smaller meals are recommended by many in the health and fitness community, a healthful snack can be a positive thing. Good choices include lowfat yogurt with some fresh fruit added or a half-cup of walnuts (which have been shown to raise your level of HDL, thereby fighting heart disease). 

Noon. What did you have for lunch? If you're brown bagging it, some good choices include brown rice and beans or pasta and broccoli (both combinations provide complete proteins). When eating out, Subway offers some good options. I like several of their heroes on honey oat bread. Make sure to get the full array of veg­etables (tomatoes, peppers, olives, etc.}. I also like their grilled chicken and baby spinach salad. 

3-5:30 p.m. Did you meditate again? It's recommended that you meditate twice a day. In some ways the second time is even more important. This break in the action allows your body to recharge. If you can find a quiet place in the late afternoon, do it then. If you take mass transit home, the ride is an excellent time for session number two. 

5:45 p.m. Did you stretch? Your workday is done and it's time to hit the gym. After a 5-10 minute warm-up, it's time to stretch. Here are some general guidelines: 

1. Hit all muscle groups you plan to work on;
2. Focus on those muscles that are especially tight, inhibiting normal range of motion;
3. Hold all stretches for a minimum of 15-20 seconds; 
4. Do not bounce. 

Flexibility training is important for improving performance and avoiding injury. But it is also important to remember that more is nut necessarily better. Athletes like mania! artists and gymnasts, who need tremendous flexibility to perform, often suffer from joint instability later in life when they reduce their strength training; the resulting lack of muscular strength can no longer support their joint's hypermobility. 

5:55 p.m. What about strength training? When I was a teenag­er, strength training was limited mostly to athletes and guys who wanted to impress the gals with their bulging biceps. Today the negative myths that once surrounded it have fallen by the wayside and have been replaced with reams of scientific evidence showing that regular strength training helps everyone. A recent study done at Tufts University showed that strength training benefits arthritis sufferers. I have had numerous female clients with early onset osteoporosis referred to me. The reason for this is because resistance training builds bone mass. 

The first decision you need to make is whether to work your entire body in one day (full body workout) or split it up (split rou­tine). Some who are really committed and can work out six times a week will work their legs alone twice a week. 

6:55 p.m. Did you do cardio? The fact that good cardiovascu­lar fitness improves both the length and quality of your life is no longer news. According to a study of 45,000 men done by the Harvard University School of Public Health, those who ran for at least an hour each week reduced their risk of death from heart dis­ease by 42 percent. There are many factors to consider when decid­ing on an endurance training program, but the minimum recom­mendations for cardio are 20 minutes 3-5 times a week. 

7:15 p.m. What was your second snack? After your workout is a good time for snack number two. Something with a high­glycemic index is recommended to help resynthisize glycogen back into your muscles. Good choices include a box of raisins or a baked potato (hold the butter and salt).

8 p.m. What did you have for dinner? While far too many of us skip breakfast, we usually work in dinner, often in the company of someone who raises the heart rate - therefore burning off a few calories in the process! This is also the meal where many of us poi­son ourselves with tons of salt, fat, cholesterol and other goodies that may well cut our dinner-eating future short. Try to get a sen­sible balance of nutrients here and keep portion sizes reasonable. Several times a week I eat at a restaurant near my gym that offers a salmon steak over brown rice with some grilled asparagus and a side salad. While you may not always be that vigilant, try not to live on Big Macs and fries, either.

8 p.m. Did you drink alcohol and, if so, how much? This one is tricky, since it can be a plus or a big minus depending on the type and quantity. It has been accepted bv the medical communitY that 1-2 drinks a-day has health benefits: the best choice being red wine. Caution: More than two is a negative - possibly a big one.

9:30 p.m. Did you have a cup of green tea? There is growing evidence that green tea can help prevent a number of health problems, including cancer. In a study done at UCLA and reported in the Feb. 15 issue of Clinical Cancer Research, green tea was found to target cancer cells ,vithout harming healthy tissue. According to Jian Yu Rao, ivLD., "In effect, the green tea extract may keep the cancer cells confined and localized, where they are easier to treat and the prognosis is better." Based on these and other findings, it seems safe to say that a cup or two a day is not a bad beverage of choice. 

11 p.m. Did you have sex? As the cre­ator of The Bedroom Workout For Men DVD, I'm in my element here. Sex (assum­ing it's safe) is as healthy an activity as it is an enjoyable one. Ir relieves stress, burns calories and gives many muscle groups in your body a workout. I also find that a spirited bout helps me sleep, thereby preparing me for our final component: 

Midnight. How much sleep did you get? Here, too, more isn't necessarily better. Studies have shown that people who sleep too little live shorter lives. These reports show the same for those who sleep too much. In general, it's safe to say that 7-8 hours a night is a good choice. This allows your body time to adequately repair itself 

Like exercise, however, there are more variables to consider than just duration. Quality of sleep is just as important and is affected by many factors, including a com­fortable mattress and not eating or con­suming alcohol, caffeine or nicotine for at least an hour or nvo before bed. 

The above day is just a guideline, as peo­ple's schedules vary widely. Some work across the street from the gym and nvo blocks from home, while others have an over-hour commute. Still, the concepts here are valid and, if followed, might improve the length and quality of your life. Try incorporating some of them into your daily routine.

This Review Originally Appeared in "Exercise The Best Of Abdominals" written by Andy Troy

The human body is an amazing machine. It is a complex collection of moving parts carefully designed to get us where we want to go. It consists of 206 bones and over 600 muscles working together as one. At the core of this miracle of engineering are the abdominals.

The abdominal muscles, or abs as they're often called,

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This Review Originally Appeared in "Exercise The Best Of Abdominals" written by Andy Troy

The human body is an amazing machine. It is a complex collection of moving parts carefully designed to get us where we want to go. It consists of 206 bones and over 600 muscles working together as one. At the core of this miracle of engineering are the abdominals.

The abdominal muscles, or abs as they're often called, work together with their neighboring muscle groups to hold ic all together. They are the sole source of stability for the abdomen — a region of the body where no bones are present. In addition, they create or control a variety of movements taking our torso in an assortment of different directions.

The abdominals consist of several layers of muscle with fibers running in a number of different directions. The most superficial, or closest to the body’s surface, is the vectus abdominis, which means “straight abdominal.” ‘The rectus is a narrow, flat muscle and is also the muscle most visible to us. It is the one often referred to as a “six pack” — referring cto its cube-like appearance, which is actually the result of three tendons that cross the rectus’ vertical fibers.

This muscle has several key functions, most importantly spinal flexion. Any time you bend forward from the waist, whether you're doing a crunch or just getting off the couch, your rectus is a prime mover for that movement. It also assists in lateral flexion, which leans the corse to the side from a neutral spine position and, helps raise your torso back to neutral. Your rectus, along with your other spinal flexors, is crucial in maintaining a healthy back. In addition to offering support, each time your abdominals contract, your lower back muscles are effectively stretched.

Next we have the external obliques, a muscle on each side of the torso whose fibers angle downward diagonally and wrap around the side of your trunk. Not only is it a prime mover in pure spinal flexion, but also in both lateral flexion and rotation of your torso to the opposite side.

Beneath them lie the internal obliques. They attach in almost the same place, but their fibers run up instead of down, then wrap around the front of your trunk. This muscle also is a prime mover for spinal and lateral flexion and rotation to the same side. In essence, when rotating your torso, your internal and external obliques counterbalance each other, thereby improving stability. When both contract they compress the abdominal cavity to properly stabilize the region.

A good way to visualize these two muscles is to picture yourself wearing a pair of pants with both front and back pockets. Now picture the angled fibers of the external obliques running from your sides across your body into the front pockets while the internal obliques do the same thing into the back pockets of your pants.

When training the obliques there is one concern worth noting. People often labor under the misconception that by excessive resistance training through crunk rotation (broomstick twists, Nautilus machine) or lateral flexion (side bends with a dumbbell in your hand) you can specifically target the fat deposits that have developed along the sides of your waist (love handles) for reduction. This process is called spot reduction and is a physiological impossibility. You cannot target specific concentrations of bodyfat through a specific exercise.

The good news, however, is that exercise will help you reduce fat deposits by creating a calorie deficit. If you take in less calories than you burn, your body will draw on its fat stores to meet the demand.

An ab muscle we don’t often hear about is the guadratus lumborum, a square muscle that runs from the lower border of the ribcage to the upper border of the hip. However, its proper development is crucial to the health of your back. Its main func- tion is as a prime mover in lateral flexion. When it’s underdeveloped or inflexible it can contribute to lower back pain by pulling your hips out of alignment.

Finally there is the transverse abdominis — the deepest layer of abdominal muscle. Its horizontal fibers ring your abdomen, pro- viding belt-like support.

There are no specific movement patterns to develop this muscle since it's not directly involved in joint motion. But placing your body in an unstable environment, like exercising on a stability ball, forces this core muscle to “kick-in” and stabilize che movement.

There are other muscles that are not part of your abdominals, but because of their relationship to them, they are worth mentioning. They include the following:

Erector spinae: The primary muscle involved in lower back extension, its most important role is that of stability. Good posture, which holds you upright against the force of gravity, is effective in developing this muscle.

Ilipsoas: These are the primary hip flexors. Most people don't need to develop them, since a sedentary lifestyle often leaves them overdeveloped and tight, thereby putting pressure on the lower back. Stretching them, is therefore, important. This can be done through hip extension.

Multifitus: This muscle is a prime mover in back extension, as well as rotation of your spine to the opposite side. In addition, it serves as an important stabilizer during all functional movements.

While there are a variety of ways to effectively train your abdominal muscles, there are certain rules worth following in order to maximize the benefits and reduce the risk of injury. Below are several do’s and don'ts that will help you to get the most from this portion of your exercise routine.

Do abs last: The rest of your body counts on your abdominal muscles for support. Once you fatigue your abs by working them effectively, they will be less able to offer support. As a result, abdominal work is best done at the end of your routine.

Don’t neglect the core: While they lack the visual appeal of the rectus abdominis, your core abdominals are crucial to the integrity of all your movements. Remember to train them, using exercises like the plank.

Do vary your movement speed: Variety is the spice of life, and a key to effective abdominal training. Doing the same exact routine month after month will cause your body to adapt, minimizing benefit. Rotate your routines — it will help your body and your mind.

Don't ignore the isometric component: It is important to keep in mind that the lack of movement, in the presence of resistance, is a key to effectively developing any muscle group.

Do control the points of movement: Limiting motion to specific joints is a key performance of any exercise. Movement elsewhere shifts the load to places where it was never intended to be. This not only minimizes gains, but to the proper given increases the risk of injury.

Don't pull on your head: Make sure not to pull on your head to raise your upper body. This will take pressure off your abs where it belongs, and places it on your biceps. It can also stress your neck muscles and spinal joints. Always remember when doing crunches, you are doing abs, not arms. Crossing your hands over your chest might help avoid cheating.

Follow these rules to get your abs into shape — the right way.

This Review Originally Appeared in "Exercise For Men Only" written by Andy Troy, C.S.C.S.

Few things are as important to modern man as sex. Just turn on your computer and you'll instantly be bombarded with dozens of unsolicited slices of spam offering to make it bigger, keep it up longer, and show you what to do with that big, hard thing. Yet ever since the birds first chased the bees and failed to catch them,

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This Review Originally Appeared in "Exercise For Men Only" written by Andy Troy, C.S.C.S.

Few things are as important to modern man as sex. Just turn on your computer and you'll instantly be bombarded with dozens of unsolicited slices of spam offering to make it bigger, keep it up longer, and show you what to do with that big, hard thing. Yet ever since the birds first chased the bees and failed to catch them, physical fitness has played an important, though often neglected role in good sexual performance.

There have been countless books on the market teaching us how to improve our sex lives, each with a different angle. They teach us how to dress, how to act, where to go and what to say. All with one goal in mind: Getting women into bed.

The problem I've seen, however, is that great sex is strenuous exercise and a high percentage of American men are in pretty bad shape. You can read the Kama Sutra all you want, but you're not going far with no gas in your tank. That was the motivation behind my creation of The Bedroom Workout for Men. It is a Fitness DVD dedicated to improving a man's sexual performance through flexibility, strength and endurance exercises specific to the task. So, let's see how time spent in the weight room can spruce things up in the bedroom.

Flexibility

Like any contact sport, sex requires good flexibility, both to improve performance and to avoid injury. According to chiropractors I've spoken to, most sex related injuries occur in the lower back. Improving flexibility in that area will, therefore, help keep you in the game. Stretching your hip flexors, muscles that are often overdeveloped and tight, is also important. Tightness there leads to weakness in their opposing muscle group, the hip extensors. This is problematic since efficient hip extension is the key to good sexual performance.

Strength

Numerous muscles, other than the obvious one, are used by men when performing sexually - either to create motion (concentric), or to maintain one's position against the force of gravity (isometric). We will divide the body into upper middle and lower section to better understand the challenges faced by each.

Upper Body. During sex, a man's upper body is often called upon to hold a position, allowing movement to occur elsewhere. The demand here is isometric, a Greek word meaning "same length." During an isometric action, a muscle neither lengthens nor shortens, yet there is resistance. Many women like it when you keep your arms fully extended while in the missionary position. It frees them of the weight of your upper body, provides a greater range of motion at the hip and provides an appealing visual. To train your body for this, perform push-ups holding the "up" position for 3-5 seconds before slowly descending.

Mid-body. Sexually speaking, the midsection of your body- from your hips to your sternum - faces challenges of both stability and movement. This included the postural muscles deep inside your torso, often called your "core," as well as those of your abdominals and lower back. Extension in the lower back is where much of the movement takes place, so hyperextensions should joing crunches as part of your core training.

Lower Body. While some stability demands are placed on the lower body, our primary focus is movement. This included prolonged and rapid hip and knee extension, placing a premium on stamina. Rest periods for squats or deadlifts, traditionally done the build size and strength, are shorter. To train for success in the sack, do four sets of 15-20 reps, with 30 seconds between sets. Movement speed should be rapid - one second up, one second down.

Endurance

It is clear the good cardiovascular conditioning is a big plus when planning a long, energetic night between the sheets. Studies have shown it increases blood flow to the penis, just like a slew of popukar drugs, but without the side effects. In addition, regular aerobics condition your whole cardio respiratory system rather then just giving an out-of-shape 50-year-old man an erection. Viagra has perked things up a but, so what do guys do with that sward now that it's drawn?

The minimum recommendation for cardio is 20 minutes, 3-5 times a week. What about your heart rate during exercise? Since working too hard can be dangerous and not hard enough gives you too little benefit, it's important to find the level that's right for you. One popular method is finding and maintaining an ideal percentage of maximal heart reate. Here you take 220, subtract your age, and multiply the remainder by between .5 - .9 (to find a particular percentage of your max HR between 50 - 90 percent), depending on your individual fitness level and number of cardiac risk factors. Always keep in mind that three or more risk factors indicate the need for a trip to the doctor before beginning any exercise program.

Another popular method is the talk test. Try carrying on a conversation while exercising. If you can talk comfortably, chances are good you're working at a safe level.

Which mode of cardio training is best? Make sure there's a lot of hip and knee extension. Fortunately, most popular equipment will satisfy that requirement. Good choices include the StairMaster, exercise bike or rowing maching. Whatever mode your choose, vary it periodically. Do not use a treadmill on the five setting for four years straight, three times a week for 30 minutes each. Your body will adjust and you'll lose much of the benefits. Also change speeds periodically, even within a given session. You probably dont have sex at the same speed all the time - sometimes it's slow and sensual, other times it's hard and fast. There is an old saying in the fitness community: "Form follows function." If your want to be efficient at several speeds in the sack, then train your body that way.

So, there you have it - a sport-specific training program for every man's favorite contact sport. But remember that the key to being good at any activity is practice, so first chance you get grab your partner wherever she likes it most and get to work!

This Review Originally Appeared in "Exercise For Men Only" written by Andy Troy, C.S.C.S.

Supplements are all the rage these days, with annual sales topping $15 billion. Still, not every supplement is meant for everyone. The following are several circumstances that may alter your nutritional requirements. If you have a specific health concern, it is wise to check with your healthcare provider before using certain supplements. He or she will be able to tailor your vitamin and mineral intake to your specific needs.

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This Review Originally Appeared in "Exercise For Men Only" written by Andy Troy, C.S.C.S.

Supplements are all the rage these days, with annual sales topping $15 billion. Still, not every supplement is meant for everyone. The following are several circumstances that may alter your nutritional requirements. If you have a specific health concern, it is wise to check with your healthcare provider before using certain supplements. He or she will be able to tailor your vitamin and mineral intake to your specific needs. Some portions of this article are reprinted from my book, Living — Young: 32 Habits of Ageless People, recently published by Portable Fitness Media

ADVANCED KIDNEY DISEASE

People on dialysis quickly learn that they must not only restrict fluid intake, but also the intake of several essential minerals. These include potassium, magnesium and phosphorous — or as one of my friends who suffers from this affliction put it, “All the things that other people need.”

ANTICOAGULANT MEDICATIONS

Certain individuals suffer from hypercoagulation, a tendency toward excess clotting of the blood. This condition can lead to stroke, heart attack or pulmonary embolus — life-threatening conditions that are often treated with medication such as heparin or warfarin.

Some supplements that are also helpful in preventing these ailments should not be combined with anticoagulant medications. This is because they may cause the medication to work too well, leading to excessive bleeding and putting the individual at risk for a hemorrhagic stroke. These substances include vitamin E and fish oil, and should not be taken by individuals who are taking anticoagulant medications without first consulting their physician.

DIABETES

Osteoarthritis affects 80 percent of Americans ages 65 and older. It is a condi- tion where the cartilage that lines the joints begins to wear away, resulting in pain and inflammation. Glucosamine is a supple- ment that has shown promising results for arthritis sufferers, due to its apparent abili- ty to preserve and rebuild cartilage.

In spite of glucosamine’s apparent benefits, diabetics should be cautious when using this supplement. There is evidence that glucosamine may impair glucose tolerance, thereby exacerbating their condition. In addition, some studies have found that these products may reduce the effectiveness of other supplements believed to allow the body to better utilize insulin. While the evidence is not conclusive, diabetics should seek the advice of a physician or registered dietician before taking any type of supplements that may contain glucosamine.

HEART DISEASE

We have all heard about the importance of having enough calcium in our diet, often leading to regular consumption of calcium supplements. What we don’t often hear about is the critical importance of enough magnesium in the diet of those taking calcium supplements. Calcium is required by the body for a muscle to contract, while magnesium is needed in order for a muscle to relax. If a muscle has too much calcium and not enough magnesium, it could go into spasm. Remember that the heart is a muscle and you can see the importance of keeping these minerals in the proper proportion. In addition, taking calcium without enough magnesium can lead the blood to clot, a prelude to heart attacks and strokes. The ideal ratio of calcium to magnesium is 2:1. Keep this in mind when purchasing supplements.

EXCESS IRON

Supplemental iron is important to pre-menopausal women. But, for the majority of men, this is not the case. Too much iron can be damaging to your body, putting you at risk for heart or liver damage. This is due to iron’s relationship with free radicals and their tendency to attack healthy cells. Because of this, men should take vitamins that are iron-free, unless otherwise advised by their physician.

PROSTATE CANCER

Next to his crusty bulldog, zinc can be a man’s best friend. Zinc is an essential trace mineral, and a deficiency can lead to both sterility and impotence. In contrast, excessive zinc supplementation has been linked to an increased risk of prostate cancer. Because of this, supplementation in excess of 100 mgs. per day should be avoided unless recommended by your physician.

SMOKERS/CANCER SURVIVORS

We all know chat antioxidants are our friends due to their well-documented ability to combat the cancer-causing effects of free radicals. Because of this, a diet rich in beta carotene, a potent antioxidant, is an excellent choice for both lung cancer survivors and smokers looking to avoid developing the disease. The same can't be said for beta carotene supplements. Several studies have found a link between the consumption of these products and an increased lung cancer risk. One such study involving over 29,000 smokers found an 18 percent increase in the lung cancer rate of those taking beta carotene supplements.

TANNING

Despite the risks, many people still tan. Unfortunately, some individuals neglect the sunscreen, hoping to protect themselves by consuming antioxidant supplements. Those people would be wise to note the results of several studies that have shown a link between regular use of antioxidant supplements and an increased risk of developing skin cancer. Bear in mind that the same is not due of foods that naturally contain these nutrients.

This Review Originally Appeared in "Habibi" written by Andy Troy, C.S.C.S.

Personal trainer, group fit ness instructor, dance instructor, whatever your title, one problem faced by all of us is keeping our students/clients motivated.

According to the American Council on Exercise (ACE), over 50 percent of those who begin a new fitness program will quit in the first six months. Other studies list the number as higher still. ‘That leaves us as instructors with a dilemma: You can be the best teacher in the world,

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This Review Originally Appeared in "Habibi" written by Andy Troy, C.S.C.S.

Personal trainer, group fit ness instructor, dance instructor, whatever your title, one problem faced by all of us is keeping our students/clients motivated.

According to the American Council on Exercise (ACE), over 50 percent of those who begin a new fitness program will quit in the first six months. Other studies list the number as higher still. ‘That leaves us as instructors with a dilemma: You can be the best teacher in the world, but if your students don’t come to class consistently then you're not going to be of much help to them. Granted, as bellydance instructors you have a distinct advantage over other forms of fitness. Students often take your classes for the joy of the dance itself, and the fitness benefits are merely a perk. Still, we live in a complex world with myriad distractions and other obligations. What strategies can you use to motivate your students/clients to adhere to the game plan, a goal that is clearly in their best interest, as well as your own?

We need to look at both what motivates people and the flip side, what causes them to avoid something that’s clearly good for them. Ilere are some of the pitfalls we'll encounter as well as some strategies to get us over each hurdle.

PROBLEM: Other Responsibilities

Let's face it: We live in a busy world, especially for the busiest of us all, the working mother. There are numerous obstacles we face each day that make it quite easy to put off our intended workout.

STRATEGY: Plan for It. Reminders are handy tools. Have your students write their classes on a calendar located in a place they see every day. Also, have them get in the habit of laying out their exercise wear the night before in a visible place.

STRATEGY: Avoid Feelings of Guilt. A key to this problem is enlisting family support. A little encouragement from home helps calm guilt about not being around for a while to GO exercise.

PROBLEM: Procrastination

Why put off until tomorrow what you can just as easily put off today? We've all found ourselves in the grip of this enemy of productivity.

STRATEGY: Make It Fun. It is obvious that we're less likely to put off things that we enjoy. I always think of the example of kids on a basketball team who will run up and down the court all day playing game after game but will groan when their coach asks them to run a few laps. ‘Talk to your students. Find out what part of the class they like most and do more of what they enjoy. Be friendly and warm, and always make sure you know everyone’s name. When someone new comes to class, ask them their name and write it down afterwards.

STRATEGY: Don’t Let Them Off So Easy. Remember to call them after a missed session. This not only shows them that you care but also lets them know they'll have to deal with the call the next time they do the same.

PROBLEM: Post-Workout Soreness

Delayed Onset Muscle Soreness (DOMS) occurs 24-48 hours after exercise to which we're unaccustomed. This phenomenon is believed to be related to microscopic tears in muscle fibers that take place during exercise, most likely in the eccentric, or negative, phase.

STRATEGY: Educate Them. especially those new to exercise, Educate your clients, that what they're feeling is normal and will soon pass. Inform them that the discomfort is the result of progress and that they should be proud rather than discouraged. A word of caution: Keep your eyes open for signs of injury, which unlike DOMS is neither normal, nor welcome.

PROBLEM: Unrealistic Expectations

Many exercisers, especially new ones, have unrealistic fit- ness goals. ‘These goals, often bolstered by unscrupulous claims in the media, can lead to discouragement when more realistic progress is made.

STRATEGY: Set Realistic Goals. Both short- and long- term goal setting can help. It not only replaces those unrealistic goals but is a great motivational tool. The key here is to make the goals challenging but clearly attainable. Setting the bar too high can often do more harm than good. Examples might be mastering a particular movement (short term) or an entire choreography Offering meeting predetermined goals (long term). token rewards for can also work wonders; after all, everybody loves a free t-shirt. A shirt with your school’s or business’s name on it is also a good source of free advertising.

PROBLEM: Plateauing/ Boredom

We've all been there. You've spent a considerable amount of time mastering something and then, all of a sudden, you hit the wall. You're not progress- ing, and you don't know why. Before long you get frustrated. This is a problem that leads some to slack off or even give up. ‘There’s a better approach.

STRATEGY: Change. Everyone needs variety and dance/exercise is no exception. If you do the same thing for long enough, your body adapts. We all know it, but sometimes we get in a rut. Make sure to keep this in mind and change things when the time is right. A word of caution: Sometimes teachers/trainers in an attempt to keep things fresh vary them too much or too often. Just remember that more is not always better.

STRATEGY: Refer Them. Referring your students to other instructors may not be some- thing you see as a good business decision, but sometimes it’s the smart and ethical thing to do. It could give them a different perspective or train them in a specific area in which you're not as accomplished. Many students will respect you for it and keep studying with you, or at the very least speak well of you to others (more free advertising).

STRATEGY: Challenge Them. For those of you who Challenge teach a fitness-oriented class, encourage your students to take a performance class. It might not only broaden their horizons but also challenge them in a new and exciting way.

For those who teach a performance-oriented class, consider planning a student showcase in the near future. This gives them a goal to work toward. Also, for those who are so inclined, entering a competition can do the trick. It too can give them the motivation to take their game to the next level.

In conclusion, your role as an instructor is a complex one with a wide variety of responsibilities. Teaching technique is, of course, important. Still you must not neglect one of the most powerful tools in your toolbox, the ability to motivate your students to be the best they can be.

Check out how this unnamed fellow navigates the singles scene in this promo video for my Dance and Ring party coming up on Friday, March 23rd from 6-11PM @ NYC's best rooftop lounge. 230 Fifth! We'll have great drink specials & admission is FREE! for Our Dance and Ring Party @ 230 Fifth! Great drink specials, Free Admission! For more info and to RSVP: AndyfTroy@aol.com OR 917-754-4329 The video features: Melissa D. Gordon, Jenisa Jeblee &

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Check out how this unnamed fellow navigates the singles scene in this promo video for my Dance and Ring party coming up on Friday, March 23rd from 6-11PM @ NYC's best rooftop lounge. 230 Fifth! We'll have great drink specials & admission is FREE! for Our Dance and Ring Party @ 230 Fifth! Great drink specials, Free Admission! For more info and to RSVP: AndyfTroy@aol.com OR 917-754-4329 The video features: Melissa D. Gordon, Jenisa Jeblee & Yvonne Chung. Thanks to Carola Rey, for her work behind the camera!