They are more than just decorative. They are in fact responsible for body posture and stability.

For a shapely well-toned gluteus, recommended exercises include squats, lunges and kickbacks. Quadriceps Femoris: also known as quads. They are found in the front of the upper leg (thighs). High resistance workouts such as squats, running, biking will help thicken and strengthen these upper leg muscles. Hamstrings: also known as hams, are back leg muscles which run from the hip joint to the knee joint. They support lifting of heavy objects as well as movement of hips and knees, enabling the body to walk, run, jump and cycle. Hamstring injuries are common and can be avoided through regular exercise e.g. leg curls, leg dead lifts and glute ham raises Regular exercise promotes growth, strength, endurance and flexibility of muscles. As a result, the body is less likely to feel weak and tired or suffer injury in the case of a fall or when engaging in physically demanding work. It's important to be aware that not every kind of exercise will have the same impact on the body. For example, endurance exercises (i.e. long distance trekking, running, swimming, cycling) are great for developing stamina but not ideal if seeking to develop a heavy muscular body. 

Bodybuilding exercises require Black Diamond Force high resistance, (e.g. lifting heavy weights, cycling uphill, sprints) which cause the muscles to contract as hard as they possibly can, and subsequently increase size of muscle cells. Intense workouts demand attention from the rest of the body - the heart quickens to supply more oxygen and nutrients to your muscles and even the digestive system saves up extra energy for your muscles to use. This is why healthy eating is extremely essential for exercise and body building. A severe shortage of nutrition in the body can lead to muscle loss and breakdown. A stretch routine is something most regular exercisers give a complete go-by. But reading this might make it your prime goal. It is hard work no doubt. But the results make it well worth the efforts involved. A stretch involves a lengthening of the muscles, ligaments and connective tissue that surround a joint and make the movement of the joint possible. The muscles, ligaments and the connective tissues could be considered the drivers and the joint could be seen as the vehicle that makes the movement. So stretching each part of your body will make you more pliable and prepare you for effectively adapting to any situation that may require movement. Here are the main reasons why you need to include stretching as part of your routine: o Increases the range of motion (ROM) Experts agree that flexibility forms the very base line of fitness. 

Pliable muscles and flexible joints function at a higher level of efficiency. Each set of joints have different planes in which they move; some move in the forward and back plane, some move from side to side plane, and there are also some that rotate round their own axes. Our everyday functioning does not ensure that the joints and muscles move in all the planes they are supposed to, nor do our daily movements guarantee that the body is moving to it's fullest capacity. Thus it is very essential that we train it according to increase and improve its range of motion very regularly. After all, not using it leads to losing it. o Prevents injury An active body is less likely to get injured because it gets accustomed to the out-of-the ordinary actions it makes and learns during a stretch routine. Consequently, joints and muscles that have a higher ROM are less likely to get injured. During a demand (exercise) or a sudden action (emergency), the muscles that have been regularly stretched, adapt to work by a previous memory and have less chance of getting injured. o Improves posture, balance and coordination Tight muscles are known to have a negative effect on posture. In most cases this can be corrected with awareness and posture training. For example tight hamstrings pull into the pelvic area that could cause an excessive arch in the lower back. 

This in turn can be a leading causative factor of back pain. Muscular balance and kine sthetic awareness have to form the base line for any fitness program; and correcting afflictions are of paramount importance before setting on a fitness trail. Research shows that greater flexibility also increases neuro muscular coordination. The muscular system in the body function with the involvement of the central nervous system, and regular stretching enhances the speed of the nerve impulses that serve the muscles. o Aids strength and cardiovascular training A number of people mistake stretching for flexing. However, remember that both perform opposite functions. When a muscle flexes, it is shortening in length to complete its function. For example: a forearm picks up a pencil from the desk that is driven by the shortening of the biceps in the front of the upper arm, on the signal of the neuro muscular system. For the biceps to work efficiently, the opposing muscle i.e. in this case, the triceps (located in the back of the upper arm) need to be flexible enough to allow for the biceps to contract or flex fully. Now if the triceps were tight, the biceps cannot flex to its maximum. That is why there is a symbiotic relationship between strength training and flexibility. If one muscle or muscle group is strong, it is so because the opposing muscle or group has allowed it to be so, during the contraction phase. 

Thus for imbalance not to occur (which can lead to injury of the weaker muscle) and for the opposing muscle to be equally strong, you need to work at both shortening and lengthening equally. The same can be explained for the cardiovascular work. If the legs and the lower body (which work during the aerobic phase) have enough flexibility, they can contract with more efficiency. When training for a 6 mile, half or full marathon our bodies gradually get fitter and fitter until we're ready to reach our goal. However to achieve optimal fitness our bodies need rest. Exercise (exertion) needs to be balanced with rest. This includes good sleep patterns plus days of less (or no) exercise. It is during the rest days that the body recharges, repairs and heals itself. Typically, this repair is not simply to restore the body to its former state but to move it to an even stronger state. Our bodies are absolutely amazing. Once our body is put under strain it says "What! What was that all about? You must be kidding me. That pain, that panting. You sure gave me a good whipping." And so our amazing bodies get to work to repair the damage. But not only do they repair the damage, they also don't want to go through that experience again so they say "Right cells....this body owner sure gave it to us. Well, we're not going to be caught off guard like that again. We need extra reinforcements. We need stronger muscles. Bigger heart....Go do it!" And that is exactly what happens. 

The heart gets stronger, the muscles get stronger - you get fitter. And so fitness develops during these rest periods. So would running only 4 times a week be enough in order to successfully complete a 5 mile, half or full Marathon? The answer is a resounding Yes! As this allows you one day off after each day of exercise to rest, recover, grow stronger - to get FIT! Four day programs are designed to give you the optimal balance between developing your cardio fitness and structural fitness. Especially when you train for your marathon using a "Running Easy" approach. First of all there are so many techniques you have to decide which ones will work for you. It is also a good policy to change up your routines about every 6-8 weeks. I going to talk about negative reps first because I feel that this is the most important kind of repetition that you can do. It's also the most over looked. The negative reps is the movement that is preformed by the lowering phase. The positive rep is the push against the resistance The negative rep helps build the tendons and strengthen the muscle more. You can preform negative reps. with any exercise or and movement including body weight movements. Drop sets here one that is a little more popular. 

You very the weight of the on the bar or dumbell. Usually you start heavy and go lite. You do this until you have totally depleted your muscle strength. Then give yourself a well deserved rest. You also can go from lite to heavy with the same format The split system workout is where you do two body parts a workout four times a week. You would workout your muscles four times a week with three days off. You can workout one body part a day for five days. There are so many training methods. I thought I would just give you a little in-site to a few. What ever you decide to do you need to do the research. There is plenty of good information out there. Although it is true that losing weight is a matter of calories in - calories out, that is only partially the case. Eating less isn't always the best idea. What many diet programs and fitness gurus tend to leave out one promoting their products if your own unique physiology. Another response to overweight is to make the decision that you're going to get out on the road and do a lot of cardio in an effort to reduce your body mass.