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•  If you want to get stronger without gaining much muscle mass, then use a range between 1 to 3 reps where you reach muscular failure in that range. Alternatively, if you use a rep range of 15 or more reps per set, you will build muscular endurance and very little muscle mass.

 
•  Exercises such as squats, lunges, leg curls, stiff-legged deadlifts, leg extensions, and calf raises are all excellent for toning your legs.
   
•  Cardiovascular training such as running is very good for keeping the thighs from gaining much muscle while still losing fat. Not too many runners have big legs but most have very lean legs. The same is true of cycling or the stair machine.

Defining Success 

World-renown motivational speaker Zig Ziglar says that to define success, you should stand on the goal line of life and look into the end zone. What you want to see there sets the parameters for your definition of success.

If happiness is a goal you have, then you must schedule time every day to do something that makes you happy. As Annie Dillard, the author of Pilgrim at Tinker Creek, said, "How we spend our days is, of course, how we spend our lives."

The question to you then, is how are you spending your days? The reality is that what you have right now is exactly what will be in that end zone on your last day here. Is this what you want?

If so, congratulations! If not, you can start right here, right now to make a new ending. Decide today what will be in your end zone, and then make the changes to get that in your life today. You deserve it, but don't put it off. You don't have a second to waste.
 

"Optimism is essential to achievement and it is also the foundation of courage and true progress."

 –  Nicholas Murray Butler

Healthy Recipe

Watermelon-Ginger Cooler-Smoothie

Makes: 4 servings

Ingredients:
4 cups pre-cut seedless watermelon in a container from the produce section (put the watermelon in the freezer when you get home)
1 cup vanilla low-fat yogurt
1/2 cup orange juice*
1 tsp. minced crystallized ginger


Directions:
Combine all of the ingredients in a blender or a food processor and puree until smooth

Nutritional Information: Calories:109 Kcal,
Total fat- 1 g. (<1 g. saturated fat),
Carbohydrate-26 g ,
Protein= 4 g ,
Dietary fiber-1 g ,
Sodium-46 mg.

*You may substitute pomegranate or white grape juice for orange juice.

Uncovering The hCG diet
 

In a 2010 press release, the American Society of Bariatric Physicians indicate that it is "...officially not recommending..." hCG injections for weight loss, once again pointing to numerous studies that fail to demonstrate efficacy.

What is hCG diet?

hCG stands for Human Chorionic Gonadotropin, a hormone naturally produced by the placenta in pregnant women and almost completely controls the metabolic function through the hypothalamus throughout the pregnancy. The HCG diet (using daily hcg injections) will help you lose 1-3 pounds per day.

The hCG diet combines extreme calorie restriction - typically 500 calories a day of unprocessed organic foods - with daily doses of a pregnancy-related hormone called human chorionic gondatropin, a.k.a. hCG. The hormone is typically administered via injections or under-the-tongue drops. hCG signals the hypothalamus (area of the brain that affects metabolism) to mobilize fat stores. In pregnancy, this helps the body bring nutrients into the placenta, fueling the fetus with the energy to grow.

 

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