The Perfect Pushup is a fitness product sold in several countries that is designed to make traditional push-up exercises simpler and more effective. It consists of two padded handles that swivel on the floor. The Perfect Pushup has three primary aims.

First, it eases tension on the wrist. Next, claims it will improve the exerciser's form. Finally, it promises to increase the range of motion of the arms, and therefore work muscles that traditional push-ups may not. Push-ups done using the Perfect Pushup use the pectoral (chest), tricep, bicep, abdominal and shoulder muscles.

To use the Perfect Pushup, form a traditional push-up position with your hands, holding the handles with your palms facing towards your feet, your back straight and your arms extended over your shoulders but slightly bent. Lower your body to the ground while rotating the Perfect Pushup handles. As your elbows reach a 90-degree angle, the handles should move to a 90- degree angle where they will become parallel with your body. To complete the push-up, exhale and raise your body while rotating the handles back to their original position.

Once you've mastered the Perfect Pushup, try hitting a treadmill for a great cardio workout.

Muscular development is dependent on resistance training, rest (i.e. alternating which muscles your daily weight-training routine will work out) and nutrition.

Resistance training -- typically, weight training, is the most important factor in building muscles. Lifting weights puts the muscles under repeated stress. This trauma to the muscle leads to tiny tears or injury to the muscle fibers. In an effort to repair or replace them, additional cells fuse to the fibers. The result is known as hypertrophy or growth of the muscle size.

Strength workouts need to be followed by a rest period to allow muscles to rebuild and get stronger so they can handle the stress again. It can take 36 to 72 hours for this to happen. That is why training the same muscles two days in a row is not recommended.

Nutrition also plays an important role in muscular development. Protein, in particular, is used by muscles for growth and repair. The recommended daily amount ranges from 36 to 72 grams. To calculate the amount of protein you need, simply multiply your weight by .36. Hard-core athletes will need a higher amount.

While muscular development is different for everyone, research shows that men and women respond similarly. However, genetics, body composition and gender play a role in the extent of hypertrophy that someone can attain.

For more ways to build muscle even faster, take a look at men's fitness columnist Matt Murphy's guide to Build muscles fast.

Deborah Dunham is a competitive runner, 10-time marathoner, four-time Boston qualifier, triathlete, certified RRCA Running Coach and ACE Personal Trainer.

Eating plenty of protein may be the key to building bigger and stronger muscles, but even if you're gobbling your fair share, you still might be guilty of making a few classic mistakes along the way. Mistakes that could be preventing you from seeing the kind of results you deserve.

For close to fifteen years now, I've had the pleasure of working with some of the world's top sports nutritionists, exercise physiologists and strength and conditioning coaches. In that time, nearly all of them seem to adhere to the same three basic rules when it comes to getting enough of this essential muscle-building nutrient. It's these three simple principles that keep their clients -- many of them professional athletes and celebrities -- in the best shape possible. Now, it's your turn. Here's how to always pick the perfect portions when it comes to your protein so your muscles never have to stop growing.

Photo: Globus

They're a regular fixture in physiotherapy clinics, and serious athletes and body builders have turned to them to help beat muscle fatigue, so will an electronic muscle simulator (EMS) help you take your workout to the next level? That's the question The New York Times recently asked NYC physical therapist Brendan Toner.

An EMS sends an electrical current through the muscle, causing it to contract, and they're most often used to relieve pain. But these days, they serve a few other functions -- like rejuvenating muscles after a tough workout, easing muscles spasms and strengthening weak muscles. Sounds like they're pretty useful -- but at $500 to $900 for a portable unit (the kind you use outside of a physio clinic), you'll want to be sure before you pick one up.

So what can it do for you? An EMS will help you fend off muscle fatigue that comes from an intense workout, as well as ease any muscle spasms. And, according to a study from the 2005 Journal of the American Physical Therapy Association, using a portable unit is just as effective as using the clinic one. It can also help you strengthen weak muscles, but Toner is quick to point out that it shouldn't be used in place of strength training, and the best way to increase strength is still by working out.

The bottom line? If you're really serious about your workout and have a few hundred to spend, one of these could really help your recovery. However, I suspect most of us will stick to stretching.

Photo:Matrix/Flynet

Madonna's incredibly toned biceps have been a topic of debate for years. She follows a strict diet and a grueling workout schedule, and as a result, has very low body fat and plenty of muscle. Her dedication to fitness has always been impressive.

However, a photo taken of Madge earlier this week leaving London showed her arms looking, well, a little scary -- they were uber-ripped and veiny, and her skin looked like it was suctioned to the bones. As you can see in the picture, they looked totally unreal.

Some speculate that the singer exercises too much and eats too little. Others speculate that the photographer had a bit of Photoshop fun with the image before releasing it. After all, just the week before, she looked buff, but far from frightening.

Photo: MiikaSFlickr

There's nothing risky about sweating it out in the sauna after a workout, guys. Saunas are perfectly safe for the majority of men. In fact, the sauna is really quite beneficial -- it can relieve sore muscles, can flush toxins from your bod and can alleviate arthritis, asthma and chronic fatigue. It might even help you cut down on colds.

Now saunas are not recommended for heart patients (it'll cause your heart rate to jump), and if you have dad plans, you might want to steer clear of the hot box for a while, becasue it might temporarily affect sperm quality and mobility. But if you're healthy and not planning for parenthood, saunas won't do you a bit of harm.

So, step out of your running shoes and into the sauna. Twenty minutes is all you need in the cedar room, plus two to four glasses of water afterwards to rehydrate.

Source

Erin from "Fit Bottomed Girls" works out for several reasons. She wants to be strong. She wants to fit into her jeans. And yes, she wants to look good too. Nothing wrong with a little fitness vanity. I mean, we all want to look good, right?

Find out what else Erin has to say right here. She's dishes on why she doesn't like to shop and tells us what she really thinks about toxic orange tans.

Source

Let's face it: Divorce is stressful. Particularly if you're the one who has to pay out. So how do you deal with having to fork over around $50 million to your ex? If you're Paul McCartney, you cope by doing yoga. A LOT of yoga ... as in, six times a day.

OK. OK, let me clarify. The 66-year-old mega star doesn't spend his entire day doing downward dogs, but he does spend a significant amount of time doing eye yoga. As in, yoga for eyes. In a recent television interview, he demonstrated the workout -- which he learned in India -- and it basically involves a bunch of different eye movements. So, obviously, it's not going to help you burn calories or look good in that sleeveless dress.

Nonetheless, it's easy to do and you don't even need to lace up your sneakers. Want to know more about Eye Yoga? Click here.

Source

If you push yourself in your workouts, you know what sore muscles feel like. And you know that there's a difference between being satisfyingly sore (so you know you worked hard) and being so sore you can't sit down on the toilet without a loud groan and a thud. And forget getting up -- if you don't have a counter or something handy to help you rise, you're in trouble.

I'm not shy about using a muscle rub -- Ben Gay, Nuprin, whatever's available. Even though it stinks -- sometimes, a girl just needs relief.

There's a new product available from Sweet Grass Farm called Spring Chicken Muscle Rub. It smells like cinnamon and is made with pure cassia, peppermint essential oils, and heat expressed calendula oil. Basically, all kinds of good stuff to help you soothe your poor, overworked muscles. And, you can get a 2 oz. jar for just $7.95.

Do you have a favorite muscle rub that provides relief? Or are you going to give this a try?

I'm sure you're sick of hearing about the economic slump by now, and I won't go on about it or anything except to say this: If you're using it as an excuse to not get fit, don't. You might think that you need a membership to a fancy gym or expensive fitness equipment to get in shape, but in all honesty, the best exercises are the ones you can do for free. Like the plank.

The plank is excellent for working your core muscles, and even though you're not moving, it's more effective than a sit-up. And it only takes a few minutes of your time. Take a hint from the folks at Sister Skinny and do the plank during the commercials while you're watching TV. Hey, it worked for them.

Click here for more information on the benefits of the plank and how you can properly do it yourself.

Source

Kilts aren't exactly a mainstream clothing choice nowadays. But, Twilight's Cam Gigandet was recently spotted wearing a kilt and, frankly, I think he looks pretty hot. I'm not alone in thinking that, either. Most of the comments People readers left at this site are positive, too. But to sport a kilt, a guy has got to have some pretty rocking calf muscles ... not to mention guts.

Designer Marc Jacobs says that wearing kilts makes him happy and that he "just can't stop wearing them." And just think of the movie, Braveheart -- if anyone can look hot in a kilt, it's Mel Gibson.

Men's Fitness has some great exercises to help get your calf muscles in great shape:

• The Siff Squat
• Calf Raises
• The Justice Routine (American Gladiator, Winston Justice's routine which includes several calf exercises.)

Source

Sit-ups may seem old school. But, when done correctly, they're effective and that's why they've stood the test of time. Late-night infomercials and different workout programs have tried to improve upon the basic sit-up for years. But you don't need any $19.99, plus shipping and handling, tool to get the job done.

Safe and effective sit ups are as simple as ABC ... and D. (Though that darn 'D' makes the whole shtick a lot less catchy.)

• A is for Alignment. Lie on your back with your knees bent. Keep your feet flat on the floor and don't hook them under your couch or anything else. Position the small of your back flat on the floor. With your hands resting lightly on your temples (not behind your head -- pulling can injure you), lift your head, neck and shoulders off the ground.
  
• B is for Body control. When lifting up, make sure your abs are doing the work. Go slowly. Remember to breathe while doing the sit-up.
  
• C is for Consistency. Don't expect a few sit-ups once a month to do the trick. Try doing sit-ups every other day, and remember that quality is better than quantity -- 10-20 with proper form are better (and safer!) than many sloppy ones.
  
• D is for Develop all the abdominal muscles. Traditional sit-ups don't target the lower abdominal muscles and you don't want them to feel left out, do you? Try lying on your back with your knees bent, then bring one knee toward your chest and hold for a few seconds. Bring the other leg up and then slowly lower the first leg, then the second. Repeat on both sides.
  

Source

Running isn't just an effective form of exercise, it's cost-efficient (you need nothing more than a good pair of shoes), you can do it anywhere and it's an excellent way to work through life's little stressors. If running is your exercise of choice, you may want to fuel yourself with these four foods, recommended by running coach Jenny Hadfield:

• Almonds. The vitamin E in almonds helps to prevent achy muscles. Grab a small handful for a snack -- but watch your portion sizes. Even though almonds are rich in healthy fats, they still pack quite a few calories.
• Oranges. Vitamin C helps repair muscle damage caused by running.
  
• Sweet potatoes. A great source of healthy carbs, sweet potatoes are rich in potassium and magnesium -- minerals that runners lose through sweat.
• Tuna. Serious runners need 60-90 grams of protein a day to help repair muscle. Tuna is a convenient and lean source of protein.

Source

If you're in search of sexy legs and a curvy can, squeeze these three moves into your workouts a few times each week. In fact, even if you aren't going to do a "full workout," just do these moves and your lower body will shine. I do these often myself and often incorporate them into the training sessions of my personal training clients. Each move works a variety of lower body muscles, and all of them will provide results quite quickly!

Squat Jumps: Squat down like a frog and explosively jump up as high as you can. This exercise will also crank up your heart rate, so begin with several sets of five jumps in a row with a short break in between. Increase your reps each workout.

Walking Lunges: Find a stretch of open space like a sidewalk or group fitness room. Alternating legs, take huge steps forward dropping your back knee close to the ground. Keep your back straight and avoid driving your front knee past your front ankle. Begin with 20 lunges and progress by adding steps or distance each time your train.

Source