5 Top Exercises to get your Booty Round and Big

No matter what you call it – butt, buns, glutes, gluteus maximus, booty, or derriere, getting a more shapelier butt seems to be on many o' wish list nowadays. Get your buns of steel with these 5 fail safe exercises proven to shape your gluteus maximus like no other. Don’t waste your time on exercises that don’t work. These exercises will definitely target your derriere and make them grow into the perfect size and shape you’ve always wanted. So whether you're a guy wanting to impress the ladies in your denims, or one of the ladies trying to firm up or round up that derriere, we can help you get there. So let's get that butt in gear.
The gluteus muscles are fairly large muscles connecting to the muscles in the back of your legs. As you use your gluteus muscles more and they become stronger, they will firm up, rise up higher on your backside and become larger or rounder, giving them a much shapelier appearance. Dieting, walking, jogging or running alone will not give you the results or appearance you are looking for. More resistance, or weight training is needed to get these muscles to grow and take shape. Below are some great gluteus building exercises proven to do just that.
1. Squats - one of the most proven weight exercises for building overall size with heavy weights is the squat. When done properly this exercise will definitely add roundness to your gluteus.
Standing with feet positioned shoulder width apart or slightly wider and angled slightly outward, rest a barbell across your shoulders with enough weight to do a maximum of 8-12 reps. Try to keep your back straight, looking forward, and always keeping good form while executing this exercise. Slowly bend your knees until your legs are at least parallel to the ground and feel your gluteus push outward and stretch before slowly pushing the weight back up; do not bounce the weight at the bottom position. Keep this movement steady and concentrate on stretching the gluteus and keeping good form. I recommend starting this exercise with a light weight for a set of 20 reps. Rest 1.5 – 2 minutes between sets, and perform a total of 5 – 6 reps. As you get more experienced, you can perform various routines with lighter weights and higher reps and sets, or heavier weights and lower reps and sets. When your finished, your gluteus muscles should feel tight, and soreness should kick in 1 -2 days later.
2. Standing Lunges - Lunges are my second favorite after squats when it comes to adding roundness to your gluteus. Position your feet straight ahead about should width apart. While holding a pair of dumbbells, step forward with your left leg, keeping your back straight, center your forward leg centered over your ankle. Never let your knee go beyond your toes to avoid extreme tension on your knee tendons. Pushing off with your heel, put yourself back into starting position focusing on putting yourself back into the upright position. Now repeat with the right leg. Do this exercise for a total of 5 - 6 sets of 8-12 reps.
3. Walking Lunges - The only difference here from the standing lunge is that you continue forward alternating legs, rather than pushing yourself back into a standing position. I find that wider strides target the gluteus better than shorter strides due to the extra stretch you get in the glute area.
4. Stair Climbing - There are various ways to climbing stairs. One would be a stairmaster, another would be climbing stairs or every other stair in order to target the gluteus, using a chair or bench and stepping up, or climbing bleachers at your local stadium. This is also a great way to get your cardio workout in to burn off any extra calories.
5. Plie Squats - This is an excellent exercise for targeting the inner thighs as well as the butt. Gripping two dumbbells with elbows at your side and dumbbells raised to shoulders, or grip one dumbbell with both hands with arms in front, let the dumbbell hang down between your legs. While standing with your back straight, legs slightly more than shoulder width apart and toes pointing slightly out, lower yourself until your legs are almost parallel to the floor. Make sure to concentrate and feel the stretch in your butt. When pushing back up, concentrate on using your butt muscles.
Always make sure to warm up and use strict form when performing these exercises. It is also important to eat plenty of protein to make those gluteus muscles grow. I recommend close to or more than your body weight in grams of protein. If, for example, you weigh 160 pounds, try to eat 160 grams of protein. A protein shake will help you get there.

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Obesity Causes Increased Risk of Kidney Cancer, Kidney Stones, and Stroke

Obesity is defined as a body mass index (BMI) of 30.0 or greater. BMI is a ratio determined by weight and height. With a large percentage of Americans classified as being obese, research is showing the effects extra weight and obesity have on a person's overall health. Recent studies show that obese people have an increased risk of developing common kidney cancer, kidney stones, and an increased risk of having a stroke.

A study involving 1,640 participants studied the effects of weight on kidney cancer. The average age of patients was 62 and all participants had kidney tumors. The study showed that patients with a BMI of 30 or higher were 48% more likely to develop clear-cell renal cell cancer (RCC). With every 1 point increase in BMI, obese patients increased their odds of getting kidney cancer by 4%.

Out of all the participants, 67% of the obese patients had kidney cancer compared to 57% of non-obese patients. Researchers do not know why there is a link between obesity and kidney cancer. Researchers are looking into a secondary link involving diabetes, hypertension, hormonal changes, and decreased immune function.

A recent study shows that obesity increases the risk of developing kidney stones. Kidney stones are solidified deposits of minerals that are very painful when passing through the urethra. Researchers studied more than 95,000 medical records and 3,257 people had kidney stones in a 4 year period. They found that 1 in 40 people at normal weight or overweight experienced kidney stones compared to 1 in 20 obese people.

Researchers at Johns Hopkins University are not clear as to the exact link between obesity and kidney stones. However, they theorize that perhaps people who are obese have different levels of substances in their blood that lead to kidney stones.

Another recent study shows that people who are obese have an increased risk of suffering from a stroke. The study included 13,549 middle-aged participants. Researchers looked at BMI and waist circumference. They found that three factors highly influenced the development of a stroke: sex, ethnicity, and weight. The study found that obesity leads to diabetes and hypertension, which then increases the likelihood of a stroke.

These studies provide a closer look at obesity and its impact on health. Although none of the studies conclude a definite cause-effect relationship, the link is definitely there. Obesity has a negative impact on health and people with a BMI of 30 or higher need to take action to reduce their weight to improve their health.

Back Laser Hair Removal

The biggest problem with back hair removal for men is the process of removing it. Shaving presents the obvious problem of reach, it’s nearly impossible to shave your own back, and it can be even more frustrating and embarrassing to find someone to do the job for you. Waxing Back Hair and depilatory creams also offer their own sets of problems. Like shaving,hair removal depilatories can be hard to apply to your own back, and waxing can be extremely painful, especially for men with excessive back hair. Unfortunately, more hair translates to more pain. In recent years, the simplest solution for removing hair from the back and shoulders has become advanced laser treatments.

The Benefits of Laser Back Hair Removal

Today's hair lasers represent an efficient hair reduction method that can be used on just about every part of the body. Common areas include the lips, chin, cheeks, necks, shoulders, underarms, bikini lines, thighs, hands, and even toes. Among men, popular regions include the “unibrow,” the nape of the neck, and, of course, back laser hair removal. The advantage of laser treatments for back hair removal over waxing or depilatories is that lasers represent permanent hair reduction. Laser back hair removal is also less painful than waxing and more efficient than shaving or depilatories.

What is the Cost of Laser Hair Removal for the Back?

Laser back hair removal pricing usually runs a little higher than other parts of the body. Compare prices of the removal of back hair with other areas and you’ll see a noticeable difference. For back treatments you should expect to pay anywhere from $200 to $500 per treatment, whereas smaller treatment areas like facials may only cost $150 per treatment. Different factors can affect both the effectiveness and the cost of back laser hair removal. Things like skin and hair color combinations can play a major role; lasers and dark skin tones in particular have a history of problems. Newer technology is making it possible to remove these follicles, however, it may require more treatments than average. When it comes to back hair removal prices, consumers also need to consider hair density and surface area, both of these factors can raise the cost of a back laser hair treatment, depending on how the clinic prices their sessions.

How many Laser Hair Removal Back Treatments are Required?

The numbers of treatments required for body hair removal depends entirely on the individual patient. Because there are different hair growth cycles, this means that the follicles grows at different intervals. Since, hair grows in 3 cycles; patients typically need, at least, 3 laser treatments to see permanent results. The number of treatments required also depends on the density of the hair and the area of the body. For instance, removing pubic hair may only take as few as 3 treatments to complete, whereas a full back hair removal can take up to 8 treatments to achieve permanent results. During a free consultation with a laser clinic, you’ll get an approximate idea of the number of treatments that will be required and an exact idea of the cost of back hair removal.

Is Laser Treatnment on the Back Painful?

The hair laser process, while efficient, is not pain-free for everyone. In short,medical lasers can and do hurt.Back laser hair removal requires more time than smaller areas and a topical numbing cream is recommended for this area. Compared to waxing, however, laser treatments are considered considerably less painful. Laser hair removal works by targeting melanin (the dark pigment that gives hair its color), and as the melanin absorbs the laser’s light, the heat generated destroys the follicles in that growth cycle. What this amounts to is a sensation comparable to a rubber band snapping against the skin. The process can be uncomfortable without a numbing cream and/or cooling device on the laser, but much more bearable than the follicle being ripped out from the root.

Skin Care

Skin, being the largest organ of the human body, is very important to daily living. It not only covers and protects our insides, but it essentially holds everything together. It can also make sure we maintain the right temperature to survive, and gives us the sense of touch.

The skin is made up of three layers, the epidermis, the dermis and the subcutaneous. The epidermis is on the bodys surface, where new cells form and dead ones fall off. The process of skin cell rejuvenation can take anywhere from two weeks to a month, and the entire layer of the epidermis is in a constant state of flux: newer cells move up through the layers and during that process, the older cells rise to the surface and die.

Old skin cells are strong, and they act by covering your body and protecting it. Every minute of the day we lose 30,000 to 40,000 dead skin cells off the surface of our skin. The process of shedding cells in the epidermis is ongoing, and 95 percent of the cells in that layer are always at work to make new skin cells. The other 5 percent contains a substance called melanin, which gives skin its color.

The darker your skin, the more melanin you have. The cells that contain melanin also provide extra coverage to prevent burning from ultraviolet rays emitted from the sun. Despite having melanin, we still need to be sure and cover up with a sunscreen to protect from skin cancer and sunburn.

The second layer, or dermis, contains nerve endings, blood vessels, oil and sweat glands. It is also where collagen is made, which is important for elasticity and skin durability. The nerve endings in the dermis are responsible for understanding how things feel. The nerve sensors send messages to the brain when things feel too hot or cold, and they transmit messages of pain. The dermis is also filled with blood vessels that keep the skin healthy by supplying it with oxygen and nutrients.

The third and final layer of the skin is called the subcutaneous layer. This layer is mostly fat, and works to provide the body warmth and protection. This is the same layer where our hair follicles originate. These follicles act as roots for each hair as it grows up through the dermis. Hair follicles tend to grow over the entire body, and more than 10,000 follicles are located on the head alone.

Your skin also works to keep your internal temperature from getting too hot or cold. Blood vessels, hair and sweat glands work together to keep the body at an optimal temperature, and to reduce risk of overheating.

Keeping skin in good health is just as important as any other organ or body part. Make sure skin stays clean with water and gentle soap, and clean wounds to keep them from becoming infected. Since we only have one skin, we need to always make sure it is healthy and clean, and see a doctor when abnormal growths appear.

Breastfeeding For Beginners

Breastfeeding is one of the most beautiful and most natural things you, as a women, can do, yet no one really tells you of the struggles ahead. It is a roller coaster ride of emotions and while many are glorious, it really helps to talk about the issues on breastfeeding with other women, so you are prepared and ready for this exciting and challenging time ahead.

As a business owner I have struggled with balancing working and breastfeeding but I am very pleased to have been able to successfully breastfeed all three of my beautiful daughters. However, I also totally appreciate how hard it can be with issues ranging from a lack of milk supply, to incorrect positioning, sore nipples, flat nipples and mastitis to name a few. Yet the benefits of breastfeeding are so important. Not only are you providing your baby the perfect mix of nutrients but you are also sharing the antibodies of your own immune system with your baby, who as yet has none of their own, thus helping them to stay healthy and strong and giving them the best start possible.

With my first child I definitely found it the hardest. We had to go home from hospital on the day my daughter Aria was born, due to the crowded hospital situation, something I was happy about initially as I was so tired and I just wanted peace and quiet. But without that expert help to ensure I was putting my baby on the breast properly, things quickly deteriorated. I didn't really have any idea about whether I was meant to feed from one breast then the other, or was it just from one side per feed, and then swap at the next feed. Every book had a different answer. Then my breasts hurt so much, it got to the stage I would cry if my husband would tell me my baby needed to feed. The pain of her latching on was so horrible, and the after pains were so intense I felt like I was in labour all over again. Day four was the day I wanted to give up, it was ten o'clock at night and I had to send my husband out to get those plastic nipple protectors just to get through the next feed. To be honest, I don't really think they helped me physically, but mentally they did help me get through that night, and the next day it was a little bit better, then the next a little more. It actually took six weeks for it to stop hurting completely, which sounds like an eternity, but time passes quickly.

Choosing the right breastfeeding bra is important too, not only for fit but also for 'feel-good factor!'. Spoiling oneself with sexy new lingerie can really brighten a woman's day and can actually give you more confidence and a more positive outlook; all essential in this complex time in your life. But sexiness aside, a good breastfeeding bra has specific requirements too. Look for a bra that :

• Fits well and offers support while still allowing room to move

• Has cotton lining which allows the breast tissue to breathe

• One without a harsh seam running across the nipple
  

• Also strongly recommended is a soft cup bra as an under wire can apply too much pressure to the milk ducts, therefore further increasing the risk of problems arising.

I now have three beautiful daughters and I was fortunate to be able to breastfeed them all. Second and third time around was so much easier. I won't say it was all smooth sailing, but it really was a great deal easier and this gave me the time to really enjoy the experience and the wonderful closeness it creates with you and your child. I actually found it quite hard to stop with my third child as it was just such a wonderful bond.

The main advice I would offer to people is simply to ask for help. Ask the nurse or midwife to come and check out how you are positioning your baby etc. People are there to help, we just need not be afraid to ask. As rewarding it can be, breastfeeding can also be a tough time in your life, but not one you need to go through alone.

Post Pregnancy Tummy

Having a baby is one of the most exciting times in a woman's life. There is nothing sweeter than looking at your newborn baby for the very first time. Usually one of the very next things that women look at is to see how much flatter their tummy is after delivering the baby. It is so depressing when you stand up for the very first time and see the sagging skin on your belly. It just hangs there like a deflated sack. Many women desire to get flatter tummies after pregnancy and to lose pregnancy belly fat. There are a few ways that women can go about losing weight after having a baby.

The first and most important way to lose weight is to breastfeed. It is optimal nutrition for your baby that no formula can ever duplicate. Breastfeeding also makes your uterus contract which makes you stop bleeding and the uterus to shrink back to its normal pre-pregnancy size. It will eventually descend back to the lower pelvis once it has gone back to its original size. Breastfeeding also helps you burn more calories. You will only need to eat about 300 extra calories a day when breastfeeding. Make sure you watch your calories and don't make the mistake that some women make by thinking that they can eat whatever they like because they are nursing. If you want to lose pregnancy belly fat, breastfeeding is an easy and natural way to lose weight after pregnancy.
Another way to lose unwanted pregnancy belly fat is to exercise. Exercise helps you to lose weight, shape up your body, and it also helps to decrease postpartum depression. You should weight at least six weeks after a vaginal birth and eight weeks after a C-Section to begin exercising. Once your doctor has given you the OK to exercise, start out slow. You can begin by stretching, walking, doing Yoga, or other low impact exercises.

Lastly, give it time! It took you nine months to gain your pregnancy weight, so don't expect to lose all your pregnancy belly fat in one month. Just remember to eat sensibly, exercise, breastfeed if you are able, and the weight should gradually fall off over the next few months.