Sitting hunched over a keyboard for 10 hours a day trains your muscles and connective tissues to adapt to that position, adding a hunch to your posture. But you can unravel your slump with an exercise called the prone cobra, which helps counteract the damage of your daily grind.

How to do it: Sit on a foam roll on the floor, with your feet up and your hands on the floor for balance. Now slowly roll your butt over it, stopping on the tenderest spots (these are knots) for 20 to 30 seconds or until the pain subsides.

Exercise 3: Wide-grip Pushup

Get into pushup position, but with your hands placed about twice shoulder-width apart.
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Foods with bright, rich colors are more than just nice to look at. They’re also packed with flavonoids and carotenoids, powerful compounds that bind the damaging free radicals in your body, lowering inflammation. (Sadly, skittles do not count.) Eat nine fistfuls of colorful fruits and vegetables each day and you’ll reap the benefits without having to give up other foods. Whenever I shop the produce aisle, I’m reminded that these foods are often more powerful than the drugs sold in pharmacies. My favorites are arugula and blueberries.

Most guys excel on the leg press because it’s a guided movement. The squat is different; it challenges your legs, but it requires balance and coordination and involves strong upper-body muscles. Your core strength influences how much weight you can carry, because when you squat with a heavy weight on your back, your core muscles must keep your spine stable and protected.

Strengthen your core and add weight to your squats by performing exercises such as Romanian deadlifts, planks, or woodchoppers. After about a month of consistent training (3 days a week), go back to the squat. You’ll be amazed at your improvement.

There is more to weight training than just lifting the weights.  Some people lift on a consistent basis but still don’t see the results that they want to achieve.  Some look worse than when they started.  One reason could be that the person lifting weights is not in the zone.  The Zone Tone method shows you how to get maximum results from your weight training.

Learning proper form when lifting weights is important.  For one thing, lack of form can cause injury.  Swinging the weights is not safe or correct.  Lifting heavy weights to build larger muscles is a common misconception.  Weights that are too heavy can also injure you.

Proper technique is also important when lifting weights.  Using weight machines when you are just starting out doesn’t encourage proper technique.  The machine does most of the work for you which doesn’t teach you form.  Free weights give you the opportunity to learn how the exercises are done. more…