These easy 3 exercises will get you strong defined sexy chest. Stop hiding in your T-shirt and get that strong muscular chest you have always wanted. Perform these personal trainer approved exercises 3 to 4 times a week, doing 3 set of 8 to 10 repetitions of each exercises for best results. For fast results follow a muscle building diet as well.
#1. Alternating Dumbbell Chest Press
Exercise Purpose
This exercise strengthens the muscles of the chest (Pectoralis Major/Minor), while also developing stability. 
Details
Body Part: Chest
Level: Advanced
Execution
- Lie down and grab a dumbbell in each hand on either side of your body.
- Lift your right arm only straight up to the ceiling while keeping the other weight close to your shoulder.
- Slowly lower your right arm while your left begins to press up at the same time.
- Try to time the exercise so as one elbow locks at the top, the other arm reaches the starting position and continue on alternating like that until the desired number of repetitions is achieved.
#2. Incline Push-Ups
Exercise Purpose
This exercise strengthens the muscles of the upper chest (Pectoralis Major). 
Details
Body Part: Chest
Level: Intermediate
Execution
- Place your hands on a step or stair and lie face down on your stomach with your hands on either side of the shoulders and your fingers spread.
- With your feet together, get up on your toes by pushing your upper body away from the step until your arms lock at the top (exhale).
- Slowly lower yourself back down to the floor making sure to keep the entire body straight like a board (inhale), and then repeat without letting your upper-body touch the step in between.
#3. Standing Dumbbell Fly
Exercise Purpose
This exercise strengthens the muscles of the chest (Pectoralis Major/Minor) and shoulder (Deltoid Group). 
Details
Body Part: Chest
Level: Advanced
Execution
- Grasp a dumbbell in each hand, feet shoulder-width apart.
- Hold them up in front of you parallel to the ground, elbow locked in a semi-bent position.
- Spread your arms as wide as you can in a wide arc along the same plane (inhale).
- Return your arms along the same path back to the starting position (exhale) and then repeat.
©2009 One80.com. All Rights Reserved.
This tasty dessert recipe is a sweet treat without the sugar and calories. Honey is a great way to get a satisfy your sweet tooth, and the yogurt is a great low fat substitute for ice cream with all the flavour.
Heavenly Honey Parfait
Level: Easy
Ingredients:
- 1/4 cup Low Fat Yogurt, plain or vanilla
- 1 tbsp Granola
- 1 tbsp Honey
Directions: Layer granola, and yogurt in a tall glass. Top with honey and serve chilled.
Nutrition Info:
- Carbohydrates: 25
- Fat: 2.80
- Protein: 4.40
- Calories: 140
©2009 One80.com. All Rights Reserved.
Finding a buddy to go on your weight loss journey with is the best thing you can do. Whether that person is a good friend, your partner, a family member or even a virtual buddy you met on a social network geared at fitness, exercise, diet and weight loss you will be much more likely to achieve your goals and maintain them.
Researchers at the University of Pittsburgh School of Medicine found that dieters who set goals in teams were 40% more likely to meet their goals and 10 months later were more likely to have keep the weight off.
Remember there is power in numbers, you can dine out together without the risk of being pressured into cheating on your diet. Enjoy trying new and exciting sports and exercise routines together. Or even just discuss your progress, temptations and stresses through a social networking site. To meet a weight loss buddy 24/7 try www.one80.com
©2009 One80.com. All Rights Reserved.
The legs carry a large amount of muscle and are very important to attaining a symmetrical body shape. Training the legs must be taken seriously and here are the 4 exercises that you should do at least twice a week for maximal growth in the leg muscles.
1. Squats
Purpose:
One of the most fundamental exercises for the legs, squats develop the mass and strength of the entire lower-body mainly, the thighs and buttocks (Quadriceps group, Hamstrings group, and the Gluteal muscles).
• With your feet slightly wider then shoulder width apart and your toes pointed out, bend your knees and lower yourself until your upper thighs are just lower then parallel with the ground while keeping your head up and back straight (Inhale).
• Maintaining your upper body in the same upright stable position, push yourself back up to the starting position (Exhale). Make sure that your shoulders remain in line with the feet throughout the entire movement so as to limit the stress on the lower back.
2. Lunges
Purpose:
To develop the front of the thighs (Quadriceps) and the butt (Gluteus maximus).
Execution:
• With both hands on your waist and feet together, take a big step forward with one leg keeping your head up and back straight.
• After you have taken your step, bend both knees bringing your trailing leg close to the ground (Inhale) and your front leg to 90 degrees.
• Make sure not to thrust too far forward by bringing your front leg over your front knee but instead, ensure your momentum is continued straight down thereby preventing injury to the knee.
• From this lowered position, bring yourself back up (exhale) by extending both legs back to the starting position and then repeat the movement for the desired # of reps and then don’t forget to switch legs and repeat on the other side.
3. Calf raises:
Purpose:
To develop the overall mass of the calf muscle (Gastrocnemius and Soleus).
Execution:
• Stand up straight with your feet together and rest your hand on a wall or chair for support.
• From there press up onto the tippie toes (exhale) and hold for 1 second.
• Slowly lower yourself back down to the starting position (inhale) and then repeat for the required number of repetitions.
4. Dumbbell step-ups
Purpose:
To improve the strength of the quadriceps muscle group.
Execution:
• Grasp a weight in each hand and stand facing a step.
• Step up onto the stair starting with the right leg, tap your left foot on the step (exhale), and then step down (inhale) with your left foot followed by your right.
• Continue stepping with the same starting leg until desired rep range is achieved and then switch starting legs and repeat.
©2009 One80.com. All Rights Reserved.
If you have reached a standstill in your weight loss despite continuous exercise or have noticed that your muscles have stopped growing despite continued training, then you have reached a workout plateau. The body is naturally programmed to become immune to the stresses of exercise, adapting to repetitive training and stopping the progress of weight loss, strength and endurance. Fortunately, there are ways that you can trick the body’s systems and bypass a workout plateau.
The easiest way to start seeing improvements again is to change your workout routine often. Once your body gets used to your present workout, it is not being challenged anymore and will therefore have no reason to improve. Make sure to keep checking in with your one80 profile each week for new program updates.
©2009 One80.com. All Rights Reserved.
