That's Fit

There's more than one type of squat you can work into your routine to train for The Perfect Squat. Outside Magazine guides you along a four-squat circuit to get your lower body, back and core flexible and strong enough to correctly perform this king of exercises.

Four-Squat Circuit:
Grab a stick or unweighted bar for Depth Squats; a medicine ball and wall for Target Squats; two dumbbells for Split Squats; then face the wall with a kettlebell or dumbbell to aim for perfect technique in the Wall Squat.

Master this squat circuit and your stronger glutes and core will improve in both speed and form.

How often do you really test your balance? Adults rarely skitter across balance beams or jump from rock to rock -- that's kid stuff, unless you're hiking. Yet in order to retain good balance, we need to practice losing it in a controlled manner.

To activate those smaller, stabilizing muscles in your knees, ankles and hips, try balance training on unstable surfaces such as:

• Rocker boards -- A flat board with a base design capable of tilting forward/back or side to side. Good board to start on.
  
• Wobble boards -- A trickier board that teeters 360 degrees. I used one often after a knee surgery. Pick up one of these and wobble like a Weeble during phone conferences at work. Practice enough and you won't fall down.
• Indo Boards -- Even tougher, this skateboardish platform slides on top of a plastic roller. Be safe, the roller can turn into a projectile, and so can you. Start slowly and have a chair or spotter standing by. When the board is balanced, you're "in trim" and likely getting trimmer.

Most of us meet Mr. Rocker Board at the physical therapist's office. Beyond better fitness, strong stabilizers are a smart insurance plan against injury or re-injury. Stick with these balance training tools and avoid those therapy bills.

Eating 100 less calories per day adds up to real weight loss over time. Same goes for adding a little fat-burn to your resistance training. Try one or more of these five fat-burning moves next time you lift:

• Less Rest Between Sets -- Gradually taking away seconds from your rest period can up your metabolism, but don't go lower than 30 seconds. One exception: Circuit training.
  
• Whole Body Training -- Instead of splitting your upper/lower body workouts across different days, combine them. It can spike your fat-burning growth hormone levels. Good, I do this already.
• Alternate Sets -- Do a lower-body exercise, then an upper-body one. One muscle group will be recovering while you're working the other.
• Lifting Speed -- Explosive plyometrics can burn more calories (e.g. box jumps). Maggie's got some plyos to try. You can even switch to lighter weights to add an explosive lift in the upward phase of movement.
• Add A Set -- Instead of 10 reps a set, lower your reps and add a set.

I'm often under-enthused about weight training, thanks to pain felt during repetitions 10-12 -- I'm definitely checking out Add a Set to reduce my overall number of successive reps.

If you're keeping up with the fitness trends, you'll have noticed that Kettlebells are all the rage these days. Made of cast-iron and shaped like tea pots, these fitness accessories are the newest 'must have' in your home gym, and it's not because they look so cute. They'll turbo-charge your workout (and your heart-rate) and give you more than your money's worth.

OK, so you're interested, but what do you actually do with these hunks of weight? Simple -- squats, dead-lifts and curls. Once you've got the hang of the kettlebell, you can try some specific kettlebell workouts. Here are a few helpful sources to get you started:

• The Kettlebell Fat Burning Workout from Nutrition Data
  
• A review of the Kettlebell Workout from the Times Online
• The Total Body Kettlebell Workout from Women's Health

As for prices? You're looking at anywhere from $25 to $125 per kettlebell, but it's money well-spent if you ask me.

As winter finally gives way to spring, I'm guessing the urge to spend your weekends on patios with friends is winning out over the winter tendency to curl up on the couch with a DVD.

Having drinks with friends is a great way to spend the evening, but recent research says you should stop after one to truly have a great night. Why? Apparently, one drink releases feel-good endorphins into your bloodstream, but more than that reverses the effect.

There's another reason to stop after one: Calories. A pint of beer can have upwards of 200 calories, and a margarita can run you around 300. Yeesh. That's not all -- drinking relaxes your inhibitions, meaning you're much more likely to see that 2 a.m. chili cheese dog as a good idea. Plus, who works out when they're feeling hungover?

By all means, do have fun -- just do your best to limit your 'fun' to a waistline-friendly amount.

Now that spring has officially sprung, maybe it's time you spring yourself free from air-conditioned gyms. The best gym on Earth -- also known as the great outdoors -- awaits with lots of fresh air and fresh terrain -- the stuff working out on the treadmill can't give you.

But if you're thinking about taking your runs outdoors, there are a few things to keep in mind:

• Running outside is more difficult than running on the treadmill -- it's not just in your head! So take it slow and work up your pace gradually.
• Please your knees. Running on pavement is not great for your joints, so consider heading to an outdoor track or on a grassy area. If possible, head out of the city and take on some trails.
  
• Don't wear yourself out -- you'll be more prone to injury.
  
• Be wary of the elements -- always wear sunscreen and bring something breathable but waterproof -- you never know what kind of weather could pop up!
• Stretch. Before and after. And as always, drink lots of water!
  

Want more great tips? Head over to "Fitsugar".

If you're not a natural bean pole, you can still rev up your metabolism. High metabolisms aren't solely connected with good genetics and youth. Sure, metabolism slows as you age -- at 41, I must eat eat less per day to keep my weight steady -- but there are ways to fight back.

The "Chicago Tribune" suggests a variety of strategies to keep your metabolism humming through the day, at any age:

Eat Three Almonds -- To reassure your body you're not starving, eat small and healthy every 90 minutes: three almonds, celery, a couple carrots. Don't forget to eat breakfast, and avoid skipping meals.

Avoid Blogger Disease -- Your morning run doesn't justify desk-job behavior the rest of the day. Continue moving by walking around the office, take the stairs, unobtrusively flex your muscles during a meeting.

Muscle, Muscle, Muscle -- You can fight aging's effect on your metabolism by lifting weights. Your body burns significant calories to maintain those muscles. The more muscle mass, the more calories burned. Cross-training not only avoids a fitness plateau, it keeps you from resting on a metabolism plateau, too.

Don't Be a Vampire -- Uh oh, one metabolism expert says sitting inside all day is like sitting in the dark, stimulating the same physiological process as sleeping and gaining weight. Outdoor smoke breaks are not the solution here, take your lunch outside.

Agave nectar is a sweetener made from the desert plant Agave tequilana -- yes, the same one that produces those tequila shots "Biggest Loser" contestants binged on this week. Considering agave is four times sweeter than sugar and has a lower-glycemic index, does this mean it's healthy?

"RealAge" says this claim is more false than true. Agave is still a high-fructose syrup (75 percent fructose), and many health experts state too much high-fructose is simply not good for you, potentially increasing the risk of metabolic syndrome and diabetes.

When Dr. Oz raved about agave over at "The Oprah Winfrey Show," I ran out and bought a pricey little bottle. But I used it sparingly, only on oatmeal. So a big red light to piling on the agave: It's still a processed form of fructose and moderation is best. Check out this Dr. Oz webcast transcript on one of his favorite breakfasts -- steel-cut oatmeal with agave or raisins for sweetness, and a tablespoon of flaxseed oil instead of butter.

Now that it's mid-March, winter should be coming to a close, though for many of us, spring is but a mere dream we hang onto. But whether or not it feels warmer where you are, one thing is certain: Bathing suit season will be here before you know it, and the time to start shaping up is now.

Problem is, research shows that we crave carbs when it's chilly out, which means that we need to get a handle on our cravings first. Here are a few tips:

• Purge your pantry. Get rid of sugar and unhealthy carbs like white rice and pasta. Stock the fridge with fresh veggies and healthy things like hummus. Believe me, you'll snack on the healthy stuff when you don't have a choice.
  
• Find filling alternatives. Nuts, for instance, are a great source of energy and -- in small doses -- are waistline-friendly.
  
• Give in ... wisely. If you can't live without your morning toast, don't beat yourself up -- just have whole wheat bread and make sure you only stick to one slice.

Got any tips of your own?

When finances are tight, expensive fitness gear is probably a luxury that doesn't make the monthly budget. You might be surprised, then, to hear that each and every day, you're walking right past one of the most effective fitness devices ever invented, a device that you are free to use at will, and one that will surely help you burn off the morning pastry you just downed.

I'm talking, of course, about the stairs. Most days, we pretend they don't exist and walk swiftly by in favor of the elevator. You might think there's no point, but research has found that short 10-minute bouts of intense exercise are actually very effective. Plus, taking the stairs can:

• Burn calories (duh!).
• Tone your legs.
• Score an energy boost by getting your blood pumping.
  

So tomorrow morning, don't walk on by. Conquer the stairs and reap the benefits of this fantastic -- and free -- workout.

Like that reality check from stepping on the scale, you should also slip into a swimsuit to view the true you before summer hits. The mirror doesn't lie. It may prove just the dose of truth you need to cut a few calories and start exercising to reach your best look at the beach this summer.

Go swimsuit shopping now to get a good look at your bod. If there's a roll of fat sticking out from underneath that gorgeous new tankini, put the suit back on the rack and re-direct your disappointment into motivation to lose weight responsibly through diet 'n fitness.

Try SwimOutlet and Speedo to view the latest sport swimwear and consider this swim training program for fast results in four weeks. Once you drop a few, that hot suit is the perfect reward.

I'm not a kid anymore -- I faithfully warm-up a few minutes before any cardiovascular endeavor, unless it's an all-out sprint chasing down a cab. But I never thought about warming up before getting out of bed.

One expert over at "purehealthMD" says that's exactly what you should do. Overnight muscles can stiffen up, lubricating joint fluid can actually thicken and ligaments are less stretchy. I know my reconstructed achilles tendon says a stiff 'hello' to me each morning.

So before you swing your legs over the side of bed, try these five stretches first:

• Trunk rotation -- Lie on back with knees bent, feet on bed. Roll knees side to side with knees together. Ten reps, each side.
• Ankle pumps -- Lie on back with legs straight. Pump feet down, then up as far as possible, hold each position about 10 seconds. Ten reps. Back off a bit when pointing down if your calves cramp.
• Single knee to chest -- Pull one knee toward chest and hold for 20 seconds. Repeat on opposite side. Three times per side. This move is safer for your back than the double leg version.
• Arm slides -- Lie on back with knees bent/feet on bed. Slide back of arms up over your head slowly -- like an arm-only snow angel. Ten reps.
• Foot slides -- On back with legs out straight, slowly slide one heel toward your rear, then straighten. Repeat on other side. Ten reps per leg.

Now slip into your favorite fitness outfit and take your limber self to the gym.

If you're used to pounding the pavement, here's an easy way to mix up your routine and reap some additional benefits.

Want rock-hard abs? Don't bother with crunches. Instead, here's a better suggestion:

You know that sharp pain you sometimes get when you're running?