You can also adjust the weights used to suit personal preference and fitness levels.

The first exercise we will discuss is the Low Cable Tricep Extension.

Choose the weights needed, and position yourself face up on a row machine seat with a rope attached to it. Ensure that your head is facing the attached rope.

Take hold of the rope ends, with your palms facing together in a neutral grip.

Bend your elbows until they are at a 90-degree angle with your upper arms at 90 degrees to your torso.

Tip: Make sure you keep your elbows tucked in and your upper arms pointed towards the ceiling, while at the same time ensuring that your forearms face towards the pulley over your head. This will now become your starting position.

Keep your upper arms and shoulders static throughout the exercise, and as you exhale, stretch your lower arms out until they are vertical and straight. The forearms are the only part of your arms / shoulders that should move throughout the movement. Make your Tricep contract hard for the count of 3.

As you inhale, return slowly to your starting position.

Do the required number of repetitions of the same movement.

Another variation of the same exercise can be conducted while in the sittingor standing position. This will sometimes help to lessen possible back strain, and if you are recovering from a strain or injury, it is a good way to get back into the Cable Tricep Extension exercise.

Use a bench or a seat that has back support. Sit or stand on the seat or bench, and position yourself so that the back support reaches to just below your shoulders.

With the cable bar situated behind your back or neck, take an overhand, narrow grip, with your elbows positioned overhead.

Stretch forearms slowly until they are straight overhead. Lower arms slowly until they touch the back of the shoulders.

Do the required number of repetitions of the same movement.

Tip: In order to maintain full shoulder flexibility, let the rope or cable attachment pull your arm back.

Yet another variation of the Cable Tricep Extension, can once again be performed while standing. This version of the exercise is probably the least aggressive.

Stand facing your rope or pulley equipment, with the desired weights attached.

Taking hold of the bar in a wide grip, with your palms facing downwards, push the bar down until your arms are extended.

Slowly let your arms rise until they reach chest level.

Do the required number of repetitions of the same movement.

These are just 3 ways in which the Cable Tricep Extension can be utilized. There are many more, all of which benefit arm and chest strength.

1/2 cup frozen blackberries

1 cup frozen strawberries

1/2 cup frozen blueberries

1/2 cup plain nonfat yogurt

2 ice cubes

1 scoop vanilla whey

1 tbsp honey

1/4 cup water

Preparation

Combine strawberries, blueberries, blackberries, and ice into a blender and blend on high for 1 minute. Next, add the remaining ingredients and blend on high until creamy. Serve and enjoy! Ingredients

1/2 cup frozen blackberries

1 cup frozen strawberries

1/2 cup frozen blueberries

1/2 cup plain nonfat yogurt

2 ice cubes

1 scoop vanilla whey

1 tbsp honey

1/4 cup water

Preparation

Combine strawberries, blueberries, blackberries, and ice into a blender and blend on high for 1 minute. Next, add the remaining ingredients and blend on high until creamy. Serve and enjoy!

How to do the squat

You will want to start off with your legs shoulder width apart and your back straight. You want your toes to be facing straight ahead so that they are perpendicular to your shins.

While holding in your abdomen and keeping your back straight, you will bend your knees as if you were sitting on an imaginary chair

3. Without arching your back you will then stand back up to return to the starting position to start the next repetition

Tips for getting the best results when using the squat

It is very important to remember to breathe while you are doing this exercise. You can exhale while you squat and inhale while you stand back up

There are many ways that you can challenge yourself with this exercise and you can get very creative in what you do for this, though adding dumbbells or wrist weights are a great way to increase the intensity of this workout and can be done while holding them at your side

One way to work your entire body all at once with this exercise is to include some sort of upper body exercise with this. You can do anything from bicep curls or overhead presses (which are actually cool because it is basically the same motion on the top and bottom of your body). The important thing is to make sure that you do not sway while you are doing these exercises and interfere with proper posture as this can cause significant injury to you

Also keep in mind that the lower you sit, the more you will be working all these muscles. This is great for getting beautifully sculpted butts and thighs, but make sure that you do not go past what you can do as this can also cause serious injury

Make sure to take your time while doing the squat in order to get the full effect. Do not try to rush this as it can also damage your muscles.

Another great way to add a little extra to this exercise is to do a jump after you squat and are on your way back up. This is a burst that is made in place and helps to get your heart pumping a little more and incorporate more of your calf muscles into the exercise

First of all, you need to make a very large pot of the soup. This recipe makes about 12 servings. You will probably make 2 to 3 pots during the seven days of the diet:

- 6 large green onions

- 2 green peppers

- 1 or 2 cans of tomatoes (diced or whole)

- 3 Carrots

- 1 Container (10 oz. or so) Mushrooms

- 1 bunch of celery

- half a head of cabbage

- 1 package Lipton soup mix

- 1 or 2 cubes of bouillon (optional)

- 1 48oz can V8 juice (optional)

- If V8 juice is not used, put in 12 cups of water

Saute the onions and take the seeds out of the green peppers. Then boil the whole thing for 2 hours. Refrigerate the soup and then reheat on the stove or in the microwave every time you get hungry. This recipe is at the heart of the fat burning soup diet.

But you will get to eat other foods on the fat burning soup diet. But, each day brings about its own rules. Here’s the plan:

Day 1: All the fruit you want except bananas.

Day 2: All the vegetables you want plus one big baked potato with butter.

Day 3: All the fruit and vegetables you want except bananas and potatoes.

Day 4: Bananas and skim milk plus the soup only.

Day 5: 16 oz. of beef and up to 6 tomatoes.

Day 6: 2 to 3 steaks and all the vegetables you want. No baked potato though.

Day 7: Brown rice, unsweetened fruit juices and vegetables

Eat the foods on the diet until you are full, even stuffed. The diet is bland, but you shouldn’t be hungry on it.

The fat burning soup diet works because even if you eat your fill, you still will only intake about 1000 calories a day. So the plan is essentially a modified fast.

Because the plan is only 7 days long, that doesn’t give your body’s metabolism enough time to slow down. So, in order to make up for the reduced calories, your body will start burning the fat thus the name.

You shouldn’t stay on the fat burning soup diet for more than 7 days at a time though. That would actually defeat the purpose. After your initial week is up, go back to a regular meal plan that includes at least 1500 calories. Then, after a week or so, you can go back on the soup diet if you need to lose more weight. At no time should you go more than 7 days on the program without 7 days off.

And that’s the fat burning soup diet made simple.

1 tablespoon olive oil

1 large onion, chopped

1 stalk celery, chopped

2 carrots, chopped

4 cloves garlic, chopped

2 tablespoons chili powder

1 tablespoon ground cumin

1 pinch black pepper

4 cups vegetable broth

4 (15 ounce) cans black beans

1 (15 ounce) can whole kernel corn

1 (14.5 ounce) can crushed tomatoes

Directions

Heat oil in a large pot over medium-high heat. Saute onion, celery, carrots and garlic for 5 minutes. Season with chili powder, cumin, and black pepper; cook for 1 minute. Stir in vegetable broth, 2 cans of beans, and corn. Bring to a boil.

Meanwhile, in a food processor or blender, process remaining 2 cans beans and tomatoes until smooth. Stir into boiling soup mixture, reduce heat to medium, and simmer for 15 minutes.