Height   Healthy        Under        Under        Under
             Weight          15%           25%          35%

5'           100lbs         85lbs         75lbs          65lbs

5'1         105lbs         89lbs         78lbs          68lbs

5'2         110lbs         93lbs      82.5lbs       71.5lbs

5'3         115lbs         97lbs         86lbs       74.5lbs

5'4         120lbs       102lbs         90lbs          78lbs

5'5         125lbs       106lbs         93lbs          81.lbs

5'6         130lbs     110.5lbs      97.5 lbs       84.5lbs

5'7         135lbs       114lbs       101lbs          87lbs

5'8         140lbs       119lbs       105lbs          91lbs

5'9         145lbs       123lbs       108lbs           94lbs

5'10       150lbs    127.5lbs    112.5lbs       97.5lbs

5'11       155lbs       131lbs       116lbs        100lbs

6'           160lbs       136lbs       120lb      110.5lbs

BMI: How do YOU measure up?

Emaciated = UNDER 15 BMI
Anorexic = Under 17.5 BMI
Underweight = Under 19 BMI
Normal = 19 - 24 BMI
Overweight = 25 - 29 BMI

Body mass index, or BMI, is a new term to most people. However, it is the measurement of choice for many physicians and researchers studying obesity. BMI uses a mathematical formula that takes into account both a person's height and weight. BMI equals a person's weight in kilograms divided by height in meters squared. (BMI=kg/m²).

40 reasons to starve today

1. You will be FAT if you eat today. Just put it off one more day.
2. You don't NEED food.
3. Fat people can't fit everywhere.
4. Guys will be able to pick you up without struggling.
5. You'll be able to run faster without all that extra weight holding you back.
6. People will remember you as the 'beautiful thin one.'
7. If someone has to describe you, they'll say, 'oh, she weighs like 100, 110 lbs.'
8. Guys will want to get to know you, not laugh at you and walk away.
9. Starving is an example of excellent willpower.
10. You will be able to see your beautiful, beautiful bones.
11. Bones are clean and pure. Fat is dirty and hangs on your bones like a parasite.
12. If you eat, you'll look like those disgusting, fat, ghetto and trailer-trash hookers on Jerry Springer.
13. The models that everyone claim are beautiful, the spitting image of perfection, are any of them fat? ... NO....
14. Too many people in America are obese.
15. People who eat are selfish and unrealistic.
16. Only fat people are attracted to fat people. Do you want pigs to like you because you are one of them?
17. Anyone can have 'inner beauty,' but few can earn real beauty, inside as well as out.
18. You'll be able to move as quietly and skillfully as a spider.
19. Only thin people are graceful.
20. If you slap a fat person, you can see a shockwave ripple over their skin. That's disgusting.
21. Do you want people to say, 'For god's sake get off of me, you're crushing me; I can't breathe!' or 'You are soo light.' ????
22. Underweight, a.k.a. perfect body.
23. Ballerina? Or beanbag?
24. I want to be light enough so a helium balloon could lift me and carry me to the clouds. . .like in my reoccurring dream :) I love that dream.
25. I want to walk in the snow and leave no footprints.
26. Starve off the parts you don't need. They're ugly and drag you down.
27. Nothing can't be fixed with hunger and weightloss.
28. Saying 'No, thanks,' to food is saying 'Yes, please,' to THIN!
29. Fat people are so huge, people see through them and it's like they don't exist.
30. The only time people notice a fat person is when they get in the way of that beautiful thin girl walking by. (I know that one sounds horrible)(Oh well)
31. Have you ever seen a person NOT notice a walking skeleton?
32. Nothing tastes as good as thin feels.
33. Is food more important than happiness in life? Your appearance to others?
34. Eating is conforming.
35. When you start to get dizzy and weak, you're almost there.
36. Hunger is your friend and it won't betray you like food.
37. Food is mean and sneaky. It tricks you into eating it and it works on you from the inside out, making you fat, bloated, ugly, and unhappy.
38. Think of anorexia as your secret weapon.
39. If you can name one reason to be fat, I will name a million to be skinny. I'll name them even if you can't find a reason to be fat.
40. Thin people look good in ANY kind of clothes.

Recepite of the day :

Apple Spice Bread

Ingredients:

1 cup shredded apple (choose a sweet variety such as Red Delicious)

1/4 cup egg substitute

1/4 cup light sour cream

1 1/2 cups all purpose flour

2 Tbsp. packed brown sugar

2 tsp. baking powder

1/2 tsp. baking soda

1/2 tsp. salt

1/2 tsp. cinnamon

1/4 tsp. nutmeg

1/4 tsp. cardamon

To Prepare:

Preheat oven to 350*F.

Spray a loaf pan with cooking spray, dust with flour and set aside.

Mix apple, sour cream, and egg substitute in a large bowl.

Stir in remaining ingredients.

Spread batter in pan and bake 35 to 40 minutes or until golden brown.

Cool in pan 5 minutes, then turn onto a wire rack to finish cooling.

Cut into 20 slices. One slice (45 calories) per serving.

Quote of the day:

A momnet on the lips

Forever on the hips

ok thast enought for today stay strong <33

Hey everyone

Okay so I have been extremly sick this past week. and I went to the DR yesterday and you know how blood pressure is supose to be 120/80 well mine was 79/42  yeay very happy about that and then I thought I was 130 but no ive lost 7 and now im 123  ALOT better. yeay im so happy. okay well the Dr is getting conccerned again but didnt say anything more but reminded me a 5'10'' girl should weight around 137-143ish and the whole time im thinking wow fatass. but yeah anyways he said I either have mono or Toncilidous which sucks. but yeah thast my story.

100 calories or less

Here is a list of some foods that have 100 or less calories so then you have them on hand .

Food	Preparation/Details	Amount	Calories
Broccoli	raw	4 cups	98.56
Carrots	raw, baby	20	86
Tomatoes	raw, cherry	25	89.25
Cauliflower	raw	3 cups	75
Celery	raw	9 large stalks	92.16
Cucumbers	raw	2 large	67.2
Radishes	raw	50 large	90

Fruit

Food	Preparation/Details	Amount	Calories
Apple	raw	1 medium (approx. 1/3 lb)	81.42
Apricots	raw	5	84
Banana	raw	1 small (6 inches long)	92.92
Cantaloupe	raw	1/2 small (4 1/4 inches diameter)	77.17
Cherries	raw, sweet	20	97.92
Grapes	raw, seedless	25	88.75
Kiwi	raw	2	92.72
Mango	raw	1/2	67.28
Nectarine	raw	1	66.64
Papaya	raw	1 small	59.28
Peach	raw	1 large	67.51
Pear	raw	1 small (approx. 1/3 pound)	82.01
Pineapple	raw, diced	1 cup	75.95
Plums	raw	2	72.6
Watermelon	raw	2 cups	97.28
Grapefruit	raw	1 medium	81.92
Orange	raw	1 large	86.48
Tangerine	raw	2 large	86.24
Blackberries	raw	5 ounces	70.2
Blueberries	raw	5 ounces	78.4
Raspberries	raw	5 ounces	66.15
Strawberries	raw	5 ounces	40.5

Cereal

Food	Preparation/Details	Amount	Calories
Cheerios	no milk or sugar added	3/4 cup	82.13
Chex	no milk or sugar added	1/2 cup	67.47
Corn Flakes	no milk or sugar added	3/4 cup	75.65
Raisin Bran	no milk or sugar added	1/2 cup	85.9
Shredded Wheat	no milk or sugar added	1/2 cup	89.63 cals

Poultry

Food	Preparation/Details	Amount	Calories
Chicken	Boiled, Boneless, Skinless	2 ounces	91.63
Chicken Noodle Soup	Cooked, Chunky Style	1/2 cup	87.6
Turkey	Roasted, Light Meat, Skinless, Boneless	2 ounces	87.55

115ml red wine dry 80 cals

115 ml sweet red wine...100 cals

115,ml rose' 85 cals

115ml sparkling wine 90cals

115ml dry white... 75 cals

50ml port 80 cals

50 ml sherry...54 cals

25ml brandy ..50 cals

25 ml gin.....50cals

25 ml rum,,,,50 cals

25ml vodka....50 cals

25ml whiskey....50 cals

1 oxo cube(all flavors)(bullion cubes) 15 cals /but high salt content

100g tuna in brine....95 cals

1 prawn cracker...15 cals

1/3 cup kellogs all bran cereal.... 70 cals

1 slice white bread ...70 cals

2 oz ebi-sushi (shrimp)....45 cals

2 oz  Kani- Sushi (crab).....62 cals

2 oz  sashimi (tuna fish)....62 cals

Tekka  Maki (tuna fish).......25 cals

Tamago-Yaki (wrapped in egg).....50 cals

1 pork dumpling....70 cals

2 cups Miso soup with tofu.....75 cals

1oz  Blue Cheese.... 100 cals

1 oz Brie....95

1 Oz  Camembert.....85 cals

1 oz Derby.....100cals

1 oz feta....75 cals

1 ozGruyere.....72 cals

1 oz  Jarlsberg.....100cals

1 oz Limburger.....95  cals

1oz Mozzarella .....80cals

MILK: all 1 cup servings

1/2 % low fat milk .....90 cals

fat free skimmed.....85

buttermilk cultured.....99

carnation skimmed(1/2 cup)....100

lactose reduced milk 1%..100

lactose reduced milk fat free....90 cals

soy milk .....90 cals

14fl oz cappuccino with skim milk ....60 cals

1 tablespoon coffee creamer regular liquid.....20

1 tablespoon coffee creamer fat free liquid....10 cals

1 tablespoon coffee creamer liquid amaretto ......40 cals

1 tablespoon sugarfree liquid coffee syrup..... 0 cals

16 fl oz Starbucks Caffe Americano....15 cals

6 fl oz Cafe au lait......60 cals

expresso coffee.....0 cals

Cottage cheese 1/2 cup unless stated

creamed 1 TBS....13 cals

1% fat ......82 cals

fat free.....80 cals

weight watchers brand....90 cals

CREAM CHEESE:
1 tablespoon regular.....50 cals
1 table spoon low fat ...32 cals
1 tablespoon fat free ...16 cals
1 egg boiled or poached....75 cals
TOFU: 4 oz unless stated
regular....80 cals
soft silken.....60 cals
firm....80 cals
low fat ....100cals

Biscuit digestives	86 calories (per biscuit)
Jaffa cake	48 calories (per biscuit)

Cream crackers	35 calories (per cracker)
Crumpets	93 calories (per crumpet)

Cheese Substitutes (1 slice unless stated)	Calories
Formagg, American white	60
Formagg, Cheddar	60
Formagg, Mozzarella	60
Formagg, Swiss	60
Formagg, Parmesan, 1 tablespoon	22
Nu Tofu, Mozzarella, 1oz	70
Nu Tofu, Fat-free, all varieties	40
Sargento, Cheddar, 1oz	90
Sargento, Mozzarella, 1/4 cup	80
Smart Beat, all varieties	35
Tofutti Better Than Cream Cheese, 1oz	80
Weight Watchers, all varieties	30
White Wave, Singles, all varieties	60
White Wave, Fat-free, all varieties	40
White Wave, regular, all varieties	80

Cream (1 tablespoon unless stated)	Calories
Cream, whipped, heavy	50
Cream, whipped, light	45
Cream, half & half	20
Cream, coffee/table	30
Cream, sour, cultured	25
Cream, sour, imitation	28
Cream, sour, fat-free	20

Egg Substitutes (1/4 cup: equiv to 1 egg)	Calories
Egg Substitute (Liquid)	40
Egg Substitute (Frozen)	95
Egg Substitute (Powder)	45
Egg Beaters	30
Eggo	35
Scramblers	35

Onions dried	89
Onions raw	10
Parsnips boiled	19
Parsnips raw	18
Peas dried	31
Peas raw	24
Peas Split boiled	36
Peas Split dried	94
Peppers green raw	4
Peppers yellow raw	7
Potatoes chips	54
Potatoes French fries	80
Potatoes boiled	21
Potatoes roast	43
Pumpkin boiled	4
Sauerkraut	3
Spinach raw	7
Squash Acorn raw	11
Squash Butternut raw	10
Swede raw	7
Swede boiled	3
Sweet potato raw	25
Sweet potato boiled	24
Sweet corn kernels boiled	32
Tomatoes raw	5
Turnips raw	7
Turnips boiled	3
Yam raw	33
Yam boiled	38

How many calories do I need to eat in order to maintain my weight?

The amount of calories you need to maintain your weight varies for everyone. While most people presume 2,000-2,500 is the right amount, often times these numbers are way too high, especially if you are relatively short, thin or underweight. Conversely, many overweight and obese people need a lot more calories if they want to maintain their present weight. To figure out the precise amount of calories you need to maintain your weight, multiply your present weight by 15. The total sum equals the amount of calories you should eat every day, on average, to keep your weight the same. For instance, someone who weighs 105 pounds needs only 1575 or so calories to maintain her weight and will gain weight if she eats 2,000 calories regularly. However, someone who weighs 175 pounds can afford to eat 2,625 calories and stay the same weight.

Multiplying by 15 works for most people. However, if you are extremely sedentary, such as someone who is mostly bedridden, you would want to multiply your weight by 13. If you are extremely active and work out at least a couple hours a day, or do heavy physical labour for your employment, multiply your weight by 17. An anorexic in recovery who weighs 80 pounds and doesn't get to walk around or move much would need only 1050 calories or so to keep her weight the same, but a very active track star who weighs 120 can eat 2040 calories a day to keep her weight the same. If you suspect yourself of a very slow metabolism, you might want to multiply your weight by 13 or 14 even if you are moderately active. However, if you've got a great metabolism and seem to struggle to hold onto your weight even though you don't exercize more than an hour a day or so, multiply your weight by 16 or 17.

Here are a couple of averages that should help you if you don't want to multiply, or if you just want to estimate.

If your weight is somewhere in the 90-pound range, you'll want to eat between 1150 - 1550 calories to maintain your weight.

If your weight is 100 pounds, you'll want to eat between 1,300 - 1,700 calories to maintain your weight.

If your weight is 115 pounds, you'll want to eat between 1,500 - 2,000 calories to maintain your weight.

If your weight is 125 pounds, you'll want to eat between 1,600 - 2,200 calories to maintain your weight.

If your weight is 135 pounds, you'll want to eat between 1,700 - 2,300 calories to maintain your weight.

If your weight is 150 pounds, you'll want to eat between 1,900 - 2,500 calories to maintain your weight.

Remember, everyone's body is different. Figure out some averages for yourself by multiplying your weight by 13, 15 and 17 and then experiment to find out where your metabolism is. Take into account everyday activities too. On a day you feel sick and don't move around, you'll want less calories then on an active day. If you find yourself gaining weight, lower your calorie intake by 100 until you find the right place. If you find yourself losing weight, add 100 calories until you find the place where your weight stays the same.

How many calories should I eat to lose weight?

The formula for weight loss is really quite simple. In order to lose one pound, a person needs to have a deficit of 3,500 calories. In order to lose one pound in a week's time, a person needs to have 500 calories less then they need each day, and to lose two pounds there needs to be a daily deficit of 1,000 calories, and so on. In order to figure out how many calories you need to eat in order to lose one pound a week, you'll need to subtract 500 calories from the total calories you need to maintain your weight. For example, if you weigh 115 pounds, you need 1,725 calories a day to maintain your weight, so you should eat 1,225 calories a day to lose a pound in a week. (115x15=1,725-500=1,225). If you weigh 115 and want to lose two pounds a week, you should eat 725 calories a day. Losing three pounds a week will require eating no more than 225 calories a day.

Don't like how low your calorie intake needs to be in order to acheive your weight loss goals? You can increase your exercize instead of reducing calories, or you can increase your exercize and decrease your calories. For example, if you weigh 115 and want to lose two pounds a week, you can eat 1,225 calories a day and burn off 500 additional calories by exercize. Just make sure you're arriving at your deficit somehow, and you'll lose weight.

Here's the formula...your weight x 15 = y. (or see above for a more accurate estimate)

y - 250 = the number of calories you need to eat daily to lose a half pound in a week.

y - 500 = the number of calories you need to eat daily to lose one pound a week.

y - 1,000 = the number of calories you need to eat daily to lose two pounds in one week.

y - 1,500 = the number of calories you need to eat daily to lose three pounds in one week.

y - 2,000 = the number of calories you need to eat daily to lose four pounds in one week.

Remember, exercize burns calories. If you weigh 130, y = 1,950. You can eat 950 calories a day (y - 1,000) and exercize off another 500 and lose three pounds a week.

Recepite for the day (new)

Easy Quesadillas

1 low-carb tortilla (80 cals)
1 jar of mild or hot salsa (10 cals per 2 tbsps)
fat free cheese slices (25 cals)
crushed garlic (0 cals)

Top one half of tortilla with a 1-2 pieces of cheese (cut up to fit), 2 tbsp salsa, and a very small dollop of garlic. Spread garlic evenly into salsa. Microwave for 1-2 mins, or until melted. Fold over top half of tortilla, let cool, and enjoy!

Total cals: 115-140

Quote of the day:

Sticks and stones my break my bones,

But words could make me starve myself to death.

The End.

Make a list of all the foods that you crave. Each day, pick one to take out of your diet. No matter what, you absolutely cannot eat again. Take one off until there are no bad foods.

Eat in front of a mirror naked except for tight underwear. Do you want him to see that?

Curl up in a ball if you have hunger pains. Look at those rolls! You aren’t near hungry enough to get rid of those!

The smell of coffee suppresses appetite.

Don’t carry extra money, you’ll be tempted to spend it on food.

Avoid alcohol, tons of calories. Luckily, alcohol is intolerable if you’re chewing peppermint gum.

Chew gum while you cook for others so you won’t sample.

Smoke a cigarette if you’re hungry. Starting the habit for this reason- bad idea. Symptoms of withdrawal from cigarettes include RAPID WEIGHT GAIN.

Caffeine speeds up metabolism, but you can become dependant in the same way as diet pills.

Before you eat, count to 100. Usually that’s all it takes to realize you don’t want it.

Spin in circles: burns calories, induces nausea.

If hungry, follow the 4D’s:
Distance yourself from the food;
Delay eating;
Distract yourself;
Decide what your goals really are.

Diet soda works like a miracle at filling you. No calories, obviously. Drink one on a walk, your stomach will hurt a bit and you won’t want to eat for a while.
 

Think of something disgusting and put the food you crave beside it mentally. Recall a mortifying event and tell yourself that it was caused by the food. Soon you will automatically associate the two.

It takes twelve hours for the body to start feeding off its own fat.

Make a plan for the week. Buy only food on this plan. Have nothing laying around except for what you have pre-calculated into your allowed daily calorie budget.

If you’ve eaten an acceptable amount of food but are still hungry, wait twenty minutes and you’ll probably feel full.

Eat with your non-dominant hand.

Cut your food into tiny bites and eat very slowly. After you swallow a bite, chew on nothing for a little while, and then take another bite.

Give yourself tiny portions. If you put more than you need or even want on your plate, you’ll feel obligated to eat it.

Weigh yourself before and after eating.

Put your food money in a jar; buy something inedible at the end of the month as a reward for everything you didn’t eat.

 Negative Calorie Soup

1 pkg frozen beans
15 oz can diced tomatoes
3 cups diced onions
2 cups chopped celery
4 cups chicken broth made from low cal bullion cubes

Make the chichen broth first and bring it to a boil. Then add all ingredients in a large pot. Bring to a rapid boil. Then reduce heat and let simmer for 10 minutes or until veggies are tender. This soup only has 42 cal per 1 cup serving. Your body will burn more calories trying to digest it.

Quote of the day:

okay I really would like more comments but I guess it takes a while to get back <33

stay strong beautiful

THE 10 LAWS OF GUARANTEED WEIGHT LOSS

1. EXERCISE -- A minimum of 20 minutes of aerobic exercise to increase the heart rate three times per week. Talk to your doctor and start slowly. More exercise is OK as long as it is sensible and balanced.

2. EAT HEALTHY -- Have balanced meals, more fruits, vegetables and fish, less red meat and far less junk food. Vitamin supplements are OK if guided by a nutritionists or doctor.

3. EAT LESS -- Conscious eating always produces a significant decrease in food consumption. This can mean as much as 50- to 75-percent difference in some compulsive eaters.

NOTE: One's ability to consistently fulfill and practice Laws 1, 2 and 3 is dependent upon the practice of ALL 7 Laws below. Will power and denial are no substitutes. The ability to sustain the practice of the first three Laws is a direct result of practicing Laws 4 through 10.

4. SELF-EXPRESSION -- Being and doing your true self in action, words and thinking is essential. Say what you mean, do what is right for you and live a life that reflects your best talents and skills. This Law is highly dependent upon the practice of Laws 5 through 10.

5. SELF-ACCEPTANCE -- A willingness and ability to love and accept yourself as the imperfect and wonderful person that you are. Overcoming crippling self-hate and extreme self-judgment and replacing them with compassion and a realistic assessment of your true value. This Law is dependent upon the practice of Laws 7, 9 and 10.

6. MANAGE EMOTIONS -- The ability to identify, observe and productively focus and/or express your intense emotions. This Law is dependent upon the practice of Law 7.

7. HEAL EMOTIONS -- Identifying, experiencing and working through your emotional wounds so they no longer dominate your behavior, your relationships and your sense of self. This Law is dependent upon the practice of Laws 8, 9 and 10.

8. MANAGE THINKING -- The ability to identify, observe and productively focus your thought processes. Includes the awareness that most thinking is perceiving as opposed to knowing. This Law is dependent upon the practice of Law 9.

9. HEAL THINKING -- Identifying, experiencing and working through your mental wounds so that they no longer dominate your emotions, your perceptions, your relationships and your sense of self.

10. SPIRITUAL NURTURE AND DEVELOPMENT -- A willingness and ability to connect and relate to the Divine Source  An ability to allow that Source to guide your life and nurture your deepest needs. This Law affects all other Laws. Your ability to practice it effectively can be limited by issues either healed or avoided in Laws 7 and 9.

EXERCISE TIPS:

• Drink plenty of water about a half hour before you plan to exercise. Don't drink it immediatly before or you'll get cramps. Drink alot of water when you finish too.
• If your lifting weights to bulk up then you want to use heavier weights and lift 12-15 reps. If you want to make muscles long and lean then you need to lift lighter weights and do reps until your arms give out.
• Remember to breathe evenly when you exercise, especially in jogging. It keeps cramps away.
• Don't lift weights while your fasting and not getting any protien at all. You'll end up destroying more muscle then you create.
• Jumping rope helps to get rid of cellulite.
• Do crunches not sit ups because sit ups will actually make your stomach larger, while crunches just tone it up.

Tricep Extenders

Slow and steady wins the race with this exercise, designed to strengthen the back of your arms.
Directions:
1) Stand up with your body leaning slightly forward but your back flat and your abs pulled in tight.
2) Grasp each weight over the top, palms pointing down.
3) With your right elbow bent, lift your arm back so that your arm is almost completely straight. Hold, then release your arm slowly back down.
4) Repeat for 10-12 lifts. Then exercise the other side.
5) Do two sets of 10-12 lifts, building to 3 or more sets as you feel stronger.
Variation: Increase the heaviness of weight.

French Curls

Loose arm flesh gets a quick tightening with this exercise that benefits the triceps, or back of the arms. Be sure to hold the weights tightly so they don't fall.
Directions:
1) Sit on the floor with your legs crossed. Sit up tall with your back straight.
2) Hold the weights so that your palms are in. Extend your arms over your head, with your elbows slightly bent.
3) Holding your upper arms still, slowly bend your elbows so that your hands lower to shoulder level. Do not let them dip further back behind you.
4) Raise the weights back up to the starting position and repeat, doing two sets of 8-12 reps each. Rest for 15 seconds between sets.

Push-Ups

There's a reason the phys-ed teachers always made us do these. They work. You'll strengthen your pectorals (the chest muscles) and your anterior deltoids or shoulders, plus, of course, your triceps.
Directions:
1) Kneel on a mat or towels with your ankles crossed and your hands out in front of you, square with your shoulders.
2) Keeping your back straight with your abs tight and your head parallel with your back, slowly bend your elbows and lower your chest to the floor.
3) Straighten your elbows and return to the starting position.
4) Repeat, doing two sets of 8-12 reps each. Rest 15 seconds between sets.

Bicep Curls

This exercise strengthens the biceps, or the front of your arms. As you improve, lift heavier weights.
Directions:
1) Sit on the floor with your legs crossed. Sit tall.
2) Using an underhand grip, hold the weights at the sides of your body with your arms straight.
3) Bend your arms, bringing the weights toward your shoulders.
4) Hold the position for a few seconds, then return your hands to your sides. Keep your elbows close to your body throughout the movement.
5) Repeat, doing two sets of 8-10 reps each. Rest for 15-20 seconds between sets.
Variation: Work one side, then the other.
Tip: Keep the movement tight and controlled. Don't swing the weights or you will lose the full benefit of the exercise.

Front Lateral Raises

Your delts, or shoulder muscles, get the workout with this exercise. You'll feel it in your upper arms, too.
Directions:
1) Stand with your feet shoulder-width apart, back straight, knees slightly bent. Be sure to stand straight.
2) With your hands holding the weights, palms down, place your hands in front of your thighs.
3) Slightly bend your arms, then lift the weights up to your shoulders.
4) Return to starting position, completing two sets of 8-12 reps. Rest 12-15 seconds between reps.
Variation 1: Work one arm at a time.
Variation 2: Start instead with your hands at your shoulders and lift the weights over your head, then lower to your shoulders and repeat.

Upright Rows

This exercise benefits your upper back. You'll feel proud as your ability to hold heavier weights and do more repetitions increases.
Directions:
1) Stand with your feet wider apart than your shoulders. Your abs should be tight and your knees should be slightly bent.
2) Hold the weights with your palms facing in.
3) Inhale as you lift, raising the weights so your elbows are parallel to your shoulders and your elbows are bent fairly tightly.
4) Hold the weights in position for a few seconds, then slowly drop your arms to the starting position and repeat. Try for 2 sets of 8-10 reps each. Rest for 12-15 seconds between sets.
Variation: As you get stronger, use heavier weights.

Upper Back Firmer

Lifting light weights in short repetitions is a great way to strengthen the upper back and shoulders. Move slowly, and do not swing the weights.
Directions:
1) Sit in a chair, each hand holding a 1-pound weight at the side of your body. Lean forward so your chest is pulled close to your thighs.
2) Slowly lift your arms straight out to the sides, your pinkies up.
3) Squeeze your shoulder blades together. Return to the starting position and repeat the movement. Complete 2 sets of 8-12 reps each, building to more sets with more repetitions.
Variation: As you get stronger, use heavier weights.

Back Strengthener

This exercise strengthens the extensors, muscles that tend to be underused and weak at the base of your back. It also strengthens and tightens your buttocks muscles.
Directions:
1) Lie on your stomach with your arms folded in front of you and your chin resting on your arms.
2) Lift one leg up about 4 to 6 inches off the floor. Plant your hips and pelvis on the floor as you do the lifts.
3) Hold for a count of 10 seconds. Then switch to the other leg, holding for a count of 10.
4) Repeat for 5 times on each side.
Tip: When lifting each leg, tighten your buttocks and be careful not to arch your back.
Variation: Shorten the amount of time you hold each leg up but do more repetitions.

Back Stretch

Often known as a toe touch, this exercise wakes up your spine and helps release tension in the back and neck.
Directions:
1) Stand with your feet shoulder-width apart, knees bent and arms relaxed.
2) Tuck your chin in to your chest and slowly roll down until your hands reach the floor. You knees should be soft, not locked.
3) Let your body hang loosely forward from your hips. Hold for 10 seconds.
4) Slowly roll up to an upright position -- one vertebra at a time. Repeat 10 times.
Tip: Move slowly. You'll get maximum benefit if you stretch into the exercise.
Variation: As you get stronger and your leg muscles lengthen, bend your knees a little less. Also, try touching your fingertips and even the palms of your hands to the floor.

Oblique Crunch

Work your lower abdominals with this exercise that will flatten your stomach.
Directions:
1) Lie on your back with your knees bent, feet on the floor. Position your knees about 6 inches apart.
2) Lifting your back off the floor about 6 to 8 inches, reach your hands to the right side for 3 seconds. Rest.
3) Now, reach to the left side.
4) Repeat, doing 10 reps. Build to 25 reps.
If your neck hurts, hold it with your hands, with elbows bent. Keep arms open, not crunched at the ears.

Stomach Crunch

Here's the classic, performed by athletes for centuries.
Directions:
1) Lie on your back with your hands behind your head, elbows bent and open to the ceiling.
2) With legs bent at the knees and feet firmly on the floor, sink the small of your back into the floor and raise up, so that your shoulders leave the floor.
3) Repeat for 25 reps. Build to 100 reps.

Raised Leg Crunch

This exercise has cardiovascular benefits in addition to strengthening your abs.
Directions:
1) Lie on your back with your right leg fully extended. Your left leg should be bent at the knee, foot on the floor.
2) Place your hands behind your head with elbows bent, taking care to keep your elbows open to the ceiling.
3) Lift your head slightly off the floor while lifting your right leg 2 feet off the floor. Keep your leg straight as you lift.
4) Repeat for 10 reps. Then switch legs. Build to 25 repetitions.

Toe-Touch Crunch

Work your abs and strengthen your thighs with this exercise.
Directions:
1) Lie on your back with your arms extended behind your head and knees bent, with toes touching the floor.
2) Keeping your right knee bent, lift it while bringing your left arm up and out to touch the right toe.
3) Alternate, bringing right arm up to touch left toe.
4) Keep the non-moving leg firmly on the floor.
5) Repeat for 10 reps; build to 25 reps.
Tip: If your neck hurts, modify the exercise by holding your head with your hands and lifting it up towards the ceiling for each repetition. Continue to alternate legs.

Bicycle Toner-Pickup

This familiar exercise tightens the abdominals and has a side benefit, too: It strengthens the thigh muscles.
Directions:
1) Lie on your back with your legs in front of you.
2) Prop yourself up by positioning your arms at your sides with your hands at your side or under your lower back or buttocks for back support, elbows to the floor.
3) Alternate legs. First, bring your right knee toward your chin, then lower it to the floor. Then, bring your left knee forward and do the same.
4) Do a minimum of 10 cycles to start, building to 50 cycles.
Variation: For a tougher workout, keep your feet closer to the floor.

Negative Calorie Soup

1 pkg frozen beans
15 oz can diced tomatoes
3 cups diced onions
2 cups chopped celery
4 cups chicken broth made from low cal bullion cubes

Make the chichen broth first and bring it to a boil. Then add all ingredients in a large pot. Bring to a rapid boil. Then reduce heat and let simmer for 10 minutes or until veggies are tender. This soup only has 42 cal per 1 cup serving. Your body will burn more calories trying to digest it.

Quote for the day:

&& She cries

Am I perfect yet?

Because the pain has gotten then best of me

I am going to try to update more. Leave comments please.

& im sorry for my lack of updation in the past couple of months.

im just trying to survive.