If you do not have a lot of upper body strength yet, the weighted bench dips will help build it quickly. This exercise is going to require two benches. There will be one placed in front of you and one behind you. Squat down a little and place your hands on the bench behind you. Place your hands so they are aligned with your shoulders. Straighten your arms out and carefully lift your feet up on the bench in front of you. With your feet on the bench you now want to cross your ankles. Your bottom foot will be resting on the heel of your shoe.

The feet crossed at the ankles and your arms fully extended straight up and down are known as the starting position. Slowly start bending your elbows and lowering your body toward the floor. Make sure while you are lowering your body you are inhaling. You do not want to lower your body to far down. Your elbows will be pointing at the wall behind you. When your elbows are pointing you will have your arms in a little less then a 90 degree angle.

Now you are going to exhale and start lifting your body back up. Lift up until your arms are straight up and down again. You will continue doing these motions until you have completed the recommended repetitions.

After some time of doing the weighted bench dips your strength is going to build up. At some point it will fell like your body weight is just not enough of a challenge to you anymore. You are now ready to go a step farther with this exercise.

You will need a partner to help you out with this step. When you are in the starting position have your partner get a flat weight. They are going to place the weight on your lap. Once the weight is in place you are now ready to start doing your weighted bench dips. Do not put more weight on your lap then you can comfortable handle at once. If the weight starts to slide do not panic. Your partner will see it moving and will put the weight back in your lap.

Your triceps are burning as you have gone through the first two exercises. The burning means you are working the muscles correctly. Do not stop yet though. You are going to push the triceps even harder with the dumbbell tricep extension.

3 cans tuna in water

1 onion (chopped)

2 tbsp mustard seed

1 egg beaten

2 tbsp minced cilantro

3 gloves garlic

2 tsp olive oil

twist of lemon juice

Preparation

Put the olive oil in a sauce pan and turn on high 2-3 minutes. Mix the egg, tuna and onion first. After mixed by hand add the remaining ingredients in a bowl and form into 2 equal patties. Place patties in sauce pan and sear one side for about a minute. Reduce heat to medium and continue to cook for about 5 minutes on each side. When finished, give each patty a twist of lemon juice. Serve and enjoy!

1. Smoking or other tobacco products are one of the most significant risks for developing heart complications. No amount of smoking is safe for the heart. Medical studies have shown any form of tobacco products including smokeless tobacco and low tar or low nicotine

cigarettes are also very risky as well as second hand smoke. Tobacco smoke contains over 4,800 chemicals that are dangerous and harmful to the heart and body.

The chemicals hurt the blood vessels, making them narrow resulting in heart attacks. Smoking also makes the heart work harder when the vessels narrow, which then increases the blood pressure and heart rate.

Carbon monoxide is in cigarette smoke. It replaces the oxygen in the blood stream resulting in the higher blood pressure. Women that smoke and use birth control pills are at greater risks for having a heart attack of stroke compared to the women who do not smoke that use birth control. The risks increase for the smokers taking the birth controls when they are over the age of 35.

2. Regular activity reduces the risks of fatal heart disease. Combining the activity with a healthy diet decreases the risks even more. Physical activity helps to keep in control of weight that also reduces the risks of heart disease by avoiding becoming obese. The physical activity also reduces the risks of other health issues such as high blood pressure, high cholesterol, and diabetes as well as reducing the stress levels. Health guidelines recommend that the amount of physical activity for adults is 30-60 minutes at least four times a week. Simple acts of walking are one of the best ways to include physical activity daily to help reduce the risks of heart disease.

3. Eating a healthy diet helps to reduce the risks of heart disease. Limiting the fats in the diet while adding fresh fruits and vegetables, whole grains, and low dairy products protects the heart. Learning to eat a healthy diet is more about the types of foods consumed compared to the amounts of foods consumed. Omega-3 fatty acids help in the prevention of heart disease and lower the blood pressure. Some fish are natural sources of the Omega-3 that are great for the body and heart. It can be found in flaxseed oil, walnut oil, soybean oil, and canola oil. Reduce the alcohol consumption to lower the risks as well.

4. Maintain a healthy weight with a Body Mass Index or BMI within the limits of the healthy range. Any BMI rate over 25 is considered unhealthy and increases the chances of heart disease and other health related problems. When using the BMI chart, remember that fat weighs threes time more than fat so you will have a higher rate even when muscular.

Get regular health screenings for high blood pressure and cholesterol. They can cause severe damage to the heart and lead to heart disease. The blood pressure rate should not be over 120/80 millimetres of mercury and the cholesterol should be within the range of 130.

Prevention pays off when wanting to avoid heart disease. Learning to live a healthy life style is one of the best methods to use to combat heart disease.

1. Atkins Diet focuses on controlling the levels of insulin in the body through the food consumed. It is based on the consumption of proteins in the diet to reduce the levels of insulin in the bloodstream. The increasing of the proteins leads to weight loss in many people.

2. Zone Diet creates a nutritional balance with 40carbohydrates, 30fats, and 30protein. The focus is to control the insulin levels that will result in weight loss. The diet consists of unrefined carbohydrates and fats including nuts, olive oil, and avocado.

3. Vegetarian diet concentrates on eating non-animal based foods except for eggs, honey, and dairy products. Vegetarians have a lower body weight; suffer from less diseases, and longer life spans, according to current studies. Since the meat products have been removed from the diet, vegetarians consume less fat according to the studies.

4. Your Vegan diet is more a philosophy and way of life since the diet does not include any animal-based products including eggs, honey, dairy, and meat products. The concept of the diet is based more on environmental and ethical reasons versus health related issues.

5. Weight Watchers Diet focuses on weight loss, exercise, and a support network or group. Dieters have the ability of meeting in person with the groups or using online services for support. The diet reduces the types of foods consumed while increasing the levels of exercise.

6. South Beach diet focuses on the levels of insulin and refined carbohydrates in the diet. The foods consumed are low in fat as a method of controlling the insulin, which leads to weight loss and better health.

7. Raw Food Diet involves eating foods and drinks that are not processed but are only in their original form and organic. There are four types of raw foodists, raw vegetarians, raw vegans, raw omnivores, and raw carnivores. The belief of consuming the food in the raw form is the food does not have additives or extras that will cause health related issues including weight gain.

8. Mediterranean Diet is a diet from Southern Europe that focuses on the eating habits of citizens of Crete, Greece, and southern Italy. The concentration is on a lot of plant foods, fresh fruits as dessert, beans, nuts, cereals, seeds, olive oil for the main source of dietary fats, cheese and yogurts for the main dairy foods, moderate levels of fish, consuming less than four eggs a week, limited amounts of the red meat, and limited amounts of wine. The Mediterranean Diet consists of fat with the saturated fat less than 8of the caloric intake.

There are benefits of each type of diet. Depending on the personal life style, there is a diet available for everyone.

You will need an Olympic barbell for doing the bend over t-bar rows. Place a weight only on one end of the Olympic barbell. Make sure the weight is something you will be able to lift up comfortably.

You do not want the barbell sliding backwards while exercising. In order to get the bar in place, lodge the end in the corner of a wall or put something heavy behind the bar.

Place each foot on the side of the bar, and make sure they are flat on the ground. Slightly bend your knees and lower your body until it is almost parallel with the ground.

Stretch out your arms and grab a hold of the bar. When grabbing the bar place your hands one in front of the other just behind the weight. Your palms will be facing in toward each other. Now slowly lift the bar up until you can rest your bottom hand on your knee. You are now in the starting position.

Best exercises for your back tip: Please make sure to drink plenty of water throughout this routine.

While exhaling and keeping your elbows close to your torso, start to slowly raise the bar up toward your chest. Keep raising the bar until the weight touches the lower chest. In order to help build strength in the middle back, while you are lifting the weight up, start squeezing the muscles in your back. When the weight is touching your chest hold this position for a couple of seconds. Do not arch your back while doing this. Keeping your back straight is very important otherwise you can easily hurt your back.

While inhaling, start lowering the bar back to the starting position. By lowering the bar slowly you will feel it pulling on your lats.

The bent over t-bar rows is not about seeing how much weight you can use. Be sensible and only use the 25 pound plate. This plate will give you the most range of motion and will give the desired workout to your middle back.

Take your time when doing this exercise and concentrate on what you are doing. If you are trying to see how quick you can perform the exercise, or are not paying attention your back will pay the price. If you do the bent over t-bar rows correctly your back will not get hurt and you will build the muscles on it.

When you are done exercising gently place the weight on the floor and slowly stand up. Stretch your back a little and even walk around for a minute.

Now that your back is stretched and the muscles have been warmed up you are ready to proceed with the next exercise. All of this is what makes bent over t-bar rows the best exercises for your back. This exercise is going to stretch some more back muscles.