NO MORE CHICKEN FEET

#051 - Legs Work Out

It's the time of year again, everyone all of the sudden is ready for the beach body. The guys are wearing tank tops and the ladies are literally walking with their bikini top. With a still high metabolism and genetic inherited lean body, I don't strive to become the next 'situation'. Instead I choose to work out particular body part, and yes,  mostly the upper body. 

Given the more relaxed fit trending for the next year, I decide to let go that Dior Homme body and start working out like a man. In other words, no more skinny chicken legs and really strengthen the core and the foundation. 

I come across to this exercise routine that turns out to be quite challenging to me. But I am still going to try it for a week and see if my muscles are pumping. For all you readers out there, share with us how do you work out your leg muscles and what's the most effective work out for you. 

1/ Box Jumps (pictured, above)
Stand facing an 18-inch box with feet hip-width apart, arms at sides. Jump up and land with feet simultaneously on top of box. Step or jump down to starting position. Do 10 reps.

2/ Lateral Band Walk

Stand with feet hip-width apart, a resistance band tied around both legs at the ankles. Bend knees slightly. Take a wide step to the left with left leg, then step right leg toward it, keeping the band taut. Do 30 reps, then switch sides to complete set.

3/ Sprinter Starts

Stand facing a wall 2 to 3 feet away, extend arms at shoulder height in front of you, and lean forward, resting hands on wall. Bend right knee and drive left knee forward and up to chest as you rise onto ball of right foot. Immediately lower leg. Do 15 reps, then switch sides to complete set.

4/ Curtsy Lunge

Stand with feet hip-width apart and hold a 20-pound dumbbell in right hand, left arm at side. Step back, crossing right leg behind left. Bend knees so left thigh is nearly parallel to floor. Return to start. Do 15 reps, then switch sides to complete set.

ARE YOU NUTS? YOU SHOULD WISH YOU ARE.

028 - Benefits of nuts

No one seems to question why eating nuts is healthy to us. Researchers are still looking for the causes. However, the researchers from the Harvard has confirmed from a study which they followed 119,000 medical professions for 30 years. The one who ate nuts daily had 29% less deadly heart disease, and 20% less likely to die of any cause. It is believed nuts reduce inflammation and impact metabolic pathways in a way that lowers the risk of obesity, type 2 diabetics, and certain cancers. The effect is constant regardless of body type or diet. 

Since the study did not focus on particular type of nuts, your advised dose of nuts is one ounce of varieties. Mark this on your shopping list for the next supermarket visit.