Tips for whitening teeth

- Routine. Set up a routine using these remedies and stick to it, at all costs, to get the most out of them.

- While not “natural” per say, using 3% (I repeat, 3%) hydrogen peroxide as a mouth rinse can whiten your teeth through the process of oxidation. It is an active indigent in many OTC whitening kits, but is often times found in much higher (and expensive) combinations in them.

- It’s fairly common knowledge, and difficult in today’s world, but try to avoid dark drinks, such as coke and coffee that stain your teeth.

Why do teeth get yellow?

To figure out how to whiten our teeth, we have to know why they get yellow in the first place. There are several factors that play a part, including genetics, what kind of food and drink you consume, and how well you practice oral hygiene. A tooth is made up of 4 tissues-enamel, which is the strong white covering that protects the tooth, dentin, which supports the enamel and is a hard yellow material that carries nerves, pulp, which is at the center of the tooth and contains blood and lymph vessels, and cementum, which covers the root of the tooth.The enamel and dentin is what play the biggest role in color. Certain food and drinks will directly stain the enamel, yes, but over time the two biggest culprits are the nasty food and drink that actually break down the enamel, and weakening enamel as we age. As the enamel breaks down, it reveals the yellow dentin underneath. These remedies will focus on whitening teeth that have already lost some white enamel, but it’s also good to keep in mind that doing things to strengthen enamel is just as important so you can keep it from breaking down further. An ounce of prevention is worth a pound of cure (or whitening!)

1. Baking Soda and Lemon Juice Paste

Baking Soda isn’t a shocker here. Sodium bicarbonate (its official name) is mildly abrasive; gently scrubbing away surface stains to return teeth to a whiter shade. It’s also very alkaline (the opposite of acidic) so I would think if you have a very acidic mouth or eat a lot of acidic food, it could help balance out the Ph, which would be useful as acid breaks down enamel-this is strictly speculation on my part. It will also reduce the acidity of the lemon juice, which acts as a natural bleach of sorts. I use a mixture of baking soda and water on some days, and use the lemon juice on others, as I don’t want to overdo it.

You will need…
-Several teaspoons of baking soda
-Enough lemon juice or water to form a paste
-A toothbrush

Directions
Mix several teaspoons of baking soda with enough fresh lemon juice (or water) to make a paste. Wipe your teeth and any extra saliva off of them with a paper towel. Put a good amount of paste onto your toothbrush and apply.Leave the paste on for 1 minute, then rinse, so as to avoid the acid effecting enamel. If you are using just water you can leave it on for up to 3 minutes.         

2. Strawberry, Salt and Baking Soda Scrub

Strawberries are high in Vitamin C, which can help break-down plaque that is causing your teeth to look yellow. It also has an enzyme called malic acid, which may help to remove surface stains. The salt acts as an abrasive portion of the paste, physically scrubbing away stain-causing gunk, and the baking soda is an extra touch that you can choose to leave out if you’d prefer (I just like to add it to anything involving my teeth.)

You will need…
-1-3 large strawberries
-A pinch of seat salt
-1/2 teaspoon of baking soda (optional)

Directions
Mash the berries into a pulp, and add a pinch of sea salt and ½ teaspoon of baking soda, if you’re using it. Wipe any extra saliva off your teeth with a paper towel, and then apply a generous portion of the mixture to a toothbrush and apply. Let the mixture sit for 5 minutes, then rinse. Do this nightly.

3. Coconut Oil Rinse

I know this sounds absolutely mad (I thought it was crazy too when I first read about it) but rinsing your mouth with coconut oil (called ‘oil pulling’) is a unique, old, remedy that people swear by to help whiten teeth. It doesn’t sound like the most pleasant thing in the world, but I actually don’t mind the taste, and I think it does make a difference in the color of your teeth. It won’t make a difference by “bleaching” per say, but lauric acid in coconut oil can rid your teeth of bacteria found in plaque that can make them yellow. It is also supposed to promote gum health, and help keep your breath fresh.

You will need…
-About a tablespoon of coconut oil

Directions

In the morning, before you brush your teeth, scoop out a tablespoon or a little less (depending on the size of your mouth) of coconut oil. You can either soften it, or just put it in your mouth (I usually do the latter, and just let it soften.) Push, swish, and “pull” the oil through and around your teeth for 10-15 minutes, then spit it out, rinse with water, and brush your teeth.

3. Coconut Oil Rinse

I know this sounds absolutely mad (I thought it was crazy too when I first read about it) but rinsing your mouth with coconut oil (called ‘oil pulling’) is a unique, old, remedy that people swear by to help whiten teeth. It doesn’t sound like the most pleasant thing in the world, but I actually don’t mind the taste, and I think it does make a difference in the color of your teeth. It won’t make a difference by “bleaching” per say, but lauric acid in coconut oil can rid your teeth of bacteria found in plaque that can make them yellow. It is also supposed to promote gum health, and help keep your breath fresh.

You will need…
-About a tablespoon of coconut oil

Directions

In the morning, before you brush your teeth, scoop out a tablespoon or a little less (depending on the size of your mouth) of coconut oil. You can either soften it, or just put it in your mouth (I usually do the latter, and just let it soften.) Push, swish, and “pull” the oil through and around your teeth for 10-15 minutes, then spit it out, rinse with water, and brush your teeth.

10 tips to keep your teeth Strong

Follow our 10 tips below for an overview of how to keep your teeth strong and healthy and how you can improve your oral and overall general health.

1. Nutrition
What you put in your mouth can affect the health of your teeth and gums. Choosing the right foods early in life can be especially beneficial throughout your whole life. Your mouth is full of germs and bacteria (plaque) that thrive on the starches and sugars produced that are found in the food you eat. When you don’t remove the plaque an acid is produced that attacks your enamel and eventually causes decay. Choosing foods that are low in sugar and starches will reduce the acids produced.

2. Floss
Whichever ‘gizmo’, gadget or bit of tape you choose to use – will do nothing to reduce your risk of tooth decay or gum disease if you don’t use it properly. Majority of the population that do use floss on a regular basis do not use it correctly. I liken bad flossing to trying to clean a pool with a scrubbing brush. If you don’t clean between the teeth, you’re cleaning only 60 per cent of the tooth’s surface. To effectively remove plaque, you need to hook the floss like a C around the tooth, so it hooks out the plaque from between the contact points of the teeth. The dental profession has been pushing it for 20 years, yet we’ve got only five per cent of the population to do it — because it’s fiddly. Most dentists recommend interdental brushes — small brushes that can get right below the gum line. They are much easier to use, and get into the curves of teeth so it’s easier to clean each side of the tooth.

3. Regular dental visits
There are two reasons people do not visit their dentist regularly. One is ‘The Nervous Patient’. A bad experience and fear of injections are the two most common reasons for this nervousness. And then there’s the ‘patient dreading the pain to hip pocket’. However, spending money on maintaining your oral health now will save you big bucks in the end, and your teeth will thank you for it by staying put!

4. Grinding and clenching
You have a 3 o’clock deadline and your boss just throws more work at you. Clench! You’re concentrating so hard on that cross-stitch you’re going cross-eyed. Grind! Now not all of us know that we do this. Sometimes it happens while you sleep. Clenching and grinding can make you wake up in the morning with sore facial muscles and can also crack, chip and wear your teeth. Not many people know that your dentist can help with this. If you experience any of these problems, ask you dentist how they can help.

5. Smoking
You don’t have to be a genius to know that smoking is bad for your general health but did you know that smoking reduces the blood flow to your mouth, resulting in greater chances of developing periodontal disease and oral cancers. Not only that, if you are a smoker and have any type of surgery or dental treatment, smoking reduces the ability of revasularisation (healing) of bone and soft tissue. Plus don’t forget the bad breath, stinky clothes and yellow teeth.

6. Chewing Gum
If you watch television you know that chewing gum after meals produces saliva flow, but did you know that chewing gum can actually improve your alertness by 10% by improving blood flow to the brain according to a recent study in Japan. So besides neutralizing acids and cleaning your teeth, chewing gum improves motor skills. Happy chewing!

7. Soften your toothbrush
You should never use a hard toothbrush. Hard toothbrushes cause abrasion to your enamel, which then exposes your dentine making your teeth appear more yellowish. Rinse your toothbrush with hot water before using it to soften the bristles.

8. Change your toothbrush
Changing your toothbrush is vital in keeping your oral hygiene in a good condition. Toothbrushes should be changed every 3 months due to the ineffectiveness after this. Also your mouth is full of bacteria, which transfers to your toothbrush after every use. And did you know that 80% of bacteria found in your mouth is not on your teeth? They are in the hard to reach places and soft tissues in your mouth such as the tongue cheeks and gums.

9. Use a straw
When drinking every dentist’s worst nightmare – soft drink or soda; use a straw. Using a straw will bypass the acid to your teeth. You still need to rinse your mouth with water after drinking these nasties, and if you are regular consumer you should use fluoride toothpaste and see your dentist for regular check-ups.

10. Limit snacks
If you eat 3 meals a day with no carbohydrates or sugar in between meals, then no need to read on. However, if you are like most of the population and cant resist a bit of snacking between meals then continue reading. The more snacks with sugar you have between meals (fruit, juice, sugared coffee, soft drinks etc.) the more holes you are likely to get. If you are a compulsive grazer it is important that you remember these 10 keys to keeping your teeth strong

Fresh juices are good for health

Whole fruits are great to eat because they have insoluble fibre that helps with digestion. Author and natural medicine expert Dr. Michael T. Murray says as a complement to eating fresh fruits and vegetables, we should also consider drinking fresh juices to get our recommended seven to 10 fruits and veggies a day. Fresh juices are also packed with soluble fibre -- a type of fibre that's been shown to lower cholesterol.

Juice Helps With Digestion 
If you're having digestion problems, drinking fresh juice may help. Murray says since juice is easier for our bodies to digest than whole fruits, we're more likely to get the nutrients we need to help us poop.

Your Body Saves Energy 
There's a reason why your body feels good when you eat healthy foods — and why you feel so tired after eating junk. According to Murray, our bodies use energy to convert the foods we eat into liquids to be absorbed. When you drink juice, your body is essentially skipping this step and saving energy.

More Nutritious Than That Store-Bought Stuff 
Fresh juice contains more vitamins, minerals, and other nutritional compounds like enzymes and flavonoids than the canned or bottled options you find in grocery stores. Store-bought juices also often have added sugar -- an ingredient the World Health Organizations says we should be reducing.

More Antioxidants For Your Body
Homemade juices contain increased antioxidant, antiviral, and anticancer properties, Murray says. One study comparing commercial apple juice with freshly squeezed apple juice found fresh, raw juice had more antiviral compounds than the store-bought versions. Another study found that fresh, raw apple juice and berry juice (especially those made with raspberries and blackberries) had more ellagic acid — an anticancer and antioxidant compound that's stripped from juice when it's processed.

Can It Help You Detox? 
Murray says fresh fruits contain glutathione, a small protein composed of three amino acids which aid our bodies in the detoxification of things like lead and pesticides. Most processed fruit juices, however, do not contain this protein.

It Can Help With Weight Loss 
Studies have found diets containing a high percentage (up to 60 per cent of calories) of uncooked foods are associated with weight loss and lowered blood pressure in overweight individuals. Murray suggests making a juice with two whole apples and 1/2 cup each of raspberries and blackberries to help with weight

what is Eye Cancer?

Cancer starts when cells in the body begin to grow out of control. Cells in nearly any part of the body can become cancer, and can spread to other areas of the body. To learn more about how cancers start and spread, see What Is Cancer?

An eye cancer starts in the eye. There are different types of eye cancers. To understand eye cancers, it helps to know something about the parts of the eye and what they do

Eyeball

The main part of the eye is the eyeball (also known as the globe), which is mostly filled with a jelly-like material called vitreous humor. The eyeball has 3 main layers: the sclera, the uvea, and the retina.

Sclera: The sclera is the tough, white covering over most of the outside of the eyeball. In the front of the eye it is continuous with the cornea, which is clear to let light through.

Uvea: The uvea is the middle layer of the eyeball. It is where most melanomas of the eye develop. The uvea has 3 main parts:

• The iris is the colored part of the eye (most often blue or brown). It surrounds the pupil, the small opening that lets light enter the eyeball.
• The choroid is a thin, pigmented layer lining the eyeball that nourishes the retina and the front of the eye with blood.
• The ciliary body contains the muscles inside the eye that change the shape of the lens so that the eye can focus on near or distant objects. It also has cells that make aqueous humor, the clear fluid in the front of the eye between the cornea and the lens.

Retina: The retina is the inner layer of cells in the back of the eye. It is made up of specialized nerve cells that are sensitive to light. These light-sensing cells are connected to the brain by the optic nerve. When light enters the eye it passes through the lens, which focuses it on the retina. The pattern of light (image) appearing on the retina is sent through the optic nerve to an area of the brain called the visual cortex, allowing us to see.

Cancers that affect the eyeball are called intraocular (within the eye) cancers.

Orbit

The orbit consists of the tissues surrounding the eyeball. These include muscles that move the eyeball in different directions and the nerves attached to the eye.

Cancers of these tissues are called orbital cancers.

Adnexal structures

Adnexal (accessory) structures include the eyelids and tear glands. Cancers that develop in these tissues are called adnexal cancers.

Cancers in the eye (intraocular cancers)

Two types of cancers can be found in the eye.

Primary intraocular cancers start inside the eyeball. In adults, melanoma is the most common primary intraocular cancer, followed by primary intraocular lymphoma. These 2 cancers are the focus of this document.

In children, retinoblastoma (a cancer that starts in cells in the retina) is the most common primary intraocular cancer, and medulloepithelioma is the next most common (but is still extremely rare). These childhood cancers are discussed in Retinoblastoma.

Secondary intraocular cancers start somewhere else in the body and then spread to the eye. These are not truly “eye cancers,” but they are actually more common than primary intraocular cancers. The most common cancers that spread to the eye are breast and lung cancers. Most often these cancers spread to the part of the eyeball called the uvea. For more information on these types of cancers, see our documents on them.

Intraocular melanoma (melanoma of the eye)

Intraocular melanoma is the most common type of cancer that develops within the eyeball in adults, but it is still fairly rare. Melanomas of the skin are much more common than intraocular melanomas.

Melanomas develop from pigment-making cells called melanocytes. When melanoma develops in the eye, it is usually in the uvea, which is why these cancers are also called uveal melanomas.

About 9 out of 10 intraocular melanomas develop in the choroid or ciliary body (which are parts of the uvea). Choroid cells make the same kind of pigment as melanocytes in the skin, so it’s not surprising that these cells sometimes form melanomas.

Most of the other intraocular melanomas start in the iris (also part of the uvea). These are the easiest for a person (or their doctor) to see because they often start in a dark spot on the iris that has been present for many years and then begins to grow. These melanomas usually are fairly slow growing, and they rarely spread to other parts of the body. For these reasons, people with iris melanomas generally have a good prognosis (outlook).

Intraocular melanomas are generally made up of 2 different kinds of cells.

• Spindle cells: These are long, thin cells.
• Epithelioid cells: These cells are almost round but with some straight edges.

Most tumors have both kinds of cells. The outlook is better if the tumors are mostly spindle cells as opposed to mostly epithelioid cells. Epithelioid tumors are more likely to spread to distant parts of the body (such as the liver). If you have intraocular melanoma, your doctor can tell you which type of cells were found.

Primary intraocular lymphoma (lymphoma of the eye)

Lymphoma is a type of cancer that starts in immune system cells called lymphocytes. Most lymphomas start in lymph nodes, which are bean-sized collections of immune system cells scattered throughout the body. Lymphomas can also start in internal organs such as the stomach, lungs, and rarely, in the eyes.

There are 2 main types of lymphoma: Hodgkin disease and non-Hodgkin lymphoma. Primary intraocular lymphoma is a type of non-Hodgkin lymphoma. Most people with primary intraocular lymphoma are elderly or have immune system problems such as AIDS. Primary intraocular lymphoma is often seen along with lymphoma of the brain, known as primary central nervous system (CNS) lymphomaCancers of the orbit and adnexa develop from tissues such as muscle, nerve, and skin around the eyeball and are like their counterparts in other parts of the body. These are described in our other documents on cancers of muscle, nerve, skin, etc. For example, cancers of the eyelid are usually skin cancers, which are described in our documents on skin cancers (Melanoma Skin Cancer and Skin Cancer: Basal and Squamous Cell). Muscle cancer is described in Rhabdomyosarcoma.

Working your Lower body

Use intense bursts of cardio to build leg muscles quickly. While most people don't equate building muscles with cardio, there is a variety of exercises you can string together to build lean, powerful leg muscles. Take 5-6 exercises and perform each one for 60 seconds. Rest for 30 seconds, then move on to the next one. After you finish all six exercises, rest for 4-5 minutes, then repeat 2-3 more times. You're legs will burn, but you'll quickly whip them into shape:

• Jumping jacks
• Lunges
• Burpees -- do a jumping jack, then drop into a push-up. Repeat.
• High Knees -- bouncing from toe to tow, life each knee as high as possible. You want to touch the floor as little as possible.
• Lateral Jumps -- jump to one side, landing on one foot, knee bent, then explode back and onto the other foot.
• Oblique twists
• Box jumps or simple plyometric workouts.                                                                     
• Do wall sits. With your back to the wall for balance, "sit" down so that your knees are bent 90 degrees and your butt hangs in the air as if you were in a chair. Hold this position for one minute. Rest for 30 seconds and repeat two more times              
• Do squats. To perform a squat, stand with your feet hip-width apart, back straight, head up, bracing your core. Put your hands on your hips or straight out in front of you, whatever is more comfortable. Lower yourself down into a squat as if you were about to sit in a chair. You want to keep your spine straight and your knees right above your toes, not leaning forward. Focus on dropping your butt. Do this 10 times, then do another 2 sets after a short a rest.
  • Bulgarian Split Squat: Put your front foot flat on the ground and place your rear foot on a surface like a coffee table or your couch. Lower down into a squat, and then lift yourself back up. You can keep your hands out for balance, or on your hips. Do 12 reps on each leg                                           
  • Do donkey kicks. Get on your hands and knees and kick one leg out and up, keeping it in a 90-degree angle. Do 12 reps on each leg                          
  • Try glute bridges. Lie on your back with your knees bent and feet on the floor. Lift your glutes off the ground to form a bridge. Lift your left leg up, keeping your hips up, and then lower your left leg down before doing the same move with your right leg. Do 10 reps with each leg                                 
  • Work on your lunges. Lunges are a great way to build butt, hip, and hamstring muscles. To do one. Step one foot roughly 3-4 feet in front of you. Your knee should be bent roughly 90 degrees. Lower your butt straight down to the floor, keeping your front knee over your toe and bending your back knee to the floor. Push back up and switch legs to finish one rep. Perform 10 on each side, then rest before 2 more sets.^[10]
    • If you have dumbbells or weights you can make the workout harder and significantly increase your conditioning. Even a gallon of milk in each hand will help.

Build muscle at your Home

Do push-ups to work your arms and chest, starting with 100 a day. Push-ups are the bread and butter of home workouts. Make sure your form is good to get the most out of it. Your spine should be straight and in line with your butt, which isn't sagging. Your palms are generally a little wider than your shoulders, but you can go wider for a better chest workout and narrower for a better arm workout. In addition, you should mix in incline and decline push-ups for better overall muscle growth.

• Incline push-ups work different muscle heads. To do them, simply plant your arms on a low coffee table or chair so that you're angled up.
• Decline push-ups require your place your feet 1-2 feet above your hands, then performing normal push-ups. Remember to keep your head up and spine straight      Do handstands against the wall to build your shoulders and back. Not for the faint of heart, handstands are nonetheless great multi-muscle workout. To get into position, crouch with your back to the wall. Plant your hands on the ground and "walk" your feet slowly up the wall. From there, use your toes for balance, and slowly lower your head to the ground, pushing back up to complete one rep. Try to get three sets of ten in.
  • If you're too nervous for this, you can cheat with a high table. Place your feet on the table with your thighs and torso hanging over the edge, enough that you can place your hands on the ground. Then do a push-up with your head hanging straight down. This is often called a pike push-up.                   
  • Do dips to work out your arms. For good dips, you'll need a sturdy bench, table, or chair roughly 1-2 feet above the ground. Place your hands behind you on this bench so that your butt is in the air and your knees bent 90 degrees. With your feet firmly on the ground, lower your butt to the ground until your arms are bent at roughly 90 degrees. Push back up. Repeat for three sets of 15-20 reps                                                               
  • Do planks. Planks are a great way to work your entire core, and they are easily adapted for an extra challenge. To do one, get in push-up position. However, instead of placing your palms on the ground, rest on your forearms. Tighten your butt muscles and straighten your spine -- you should be able to rest a broom between your neck and butt. Hold this position for one minute, rest, and repeat two more times.
    • Side planks are when you open your body, resting on one forearm and the outside of the same foot. Again, keep your spine straight by focusing on keeping your butt up.
    • Plank to Push-up: Start in a plank position with your arms shoulder width apart and your feet hip width apart. Move down onto your forearms so that you are now in a forearm plank, then lift yourself back up to a full plank position. Do 12 reps in each set.                      
    • Do crunches to build your abs and core. Crunches are still some of the best possible ab workouts out there, so get working. Lay on your back with your feet planted and your knees bent. Supporting your neck with your hands, raise your shoulders 6-8" off the ground, hold for one second, then slowly lower yourself back down. Immediately bounce back up, keeping your eyes on the sky and making your movements slow and deliberate. Perform 1-200 every day for the best results.
      • Straight Leg sit-up: Lay on your back with your legs extended fully, the reach your arms up towards the ceiling and perform a sit-up, keeping your legs straight. Bring your arms down, trying to touch your toes, and then slowly lower back down. Do 10 reps.
       
    Use a gallon of milk, a heavy book, or home dumbbells to perform basic curls. While the rest of the exercises require little to no equipment, most upper body workouts require some sort of resistance in order to be effective. Once you have a weight you can comfortably hold, try out:
    • Bicep Curls
    • Tricep workouts
    • Shoulder raises. 
      

Build Muscle With Specific exercise

Target your pecs with chest exercises. The bench-press is the most dependable way to gain chest muscle, although there are lots of different exercises for the chest.

• Do push-ups. Combine push-ups with other chest exercises, or do them independently. Keep your arms at shoulder-width when you lower yourself down. The closer your hands are to one another, the more you'll work your triceps.
• For the bench-press, start with a weight that you can lift comfortably. If you are a beginner, try lifting the bar along with 5lbs or 10lbs on each side. With arms at shoulder-width apart, grab onto the bar and slowly lower the bar until it's about to touch the bottom of your chest; push up explosively until your arms are fully extended upwards. Do 8-10 repetitions (reps) like this for three sets (3 x 8), adding additional weight each set.
• Lift weights on the incline bench press. The incline is like the bench press, but the bench is slightly elevated at about 40 degrees. Do 3 x 8. It will be harder to lift the bar on an incline, so start out with less weight than you would on the bench-press    
• Target your triceps with arm exercises. Dips are probably the most effective way to work your triceps, which is the muscle beneath your biceps. You'll need to have strong triceps to bench-press large amounts of weight.
  • To do dips, place your hands at shoulder-width apart on a bench, with your body and feet stretched out in front of the bench. Slowly bend your elbows and lower your body down so that your butt nearly touches the floor. Lift back up with your arms to starting position; repeat, doing 3 x 20.
  • Alternately, you can do a chest dip on a dip machine, grabbing hold of two beams, bending your feet back off the ground, and lowering your body until your knees nearly touch the ground. Lift back up with your arms until they are locked.
  • Do skull crushers. Lay down flat on a bench with a bar. Bend your elbows so that the bar is about a couple inches from your forehead. Slowly push the bar up until your arms are fully extended before bringing the weight back down. Keep your elbows close together. Repeat 3 x 8.
  • Do overhead dumbbell press. Take a dumbbell and carefully lift it over your head so that your forearms, gripping the dumbbell, are horizontal behind you. Lift your forearms into a vertical position above your head, taking care not to hit your head with the dumbbell. Keep your elbows close together. 3 x 8.                                                                                                                   
  • Target your biceps with arm exercises. Dumbbell arm curls are probably the most effective way to improve strength in your biceps. As with all exercises, build muscle by steadily increasing the weight you lift.
    • Do individual arm curls with dumbbells. Sit down on a bench and grab onto a dumbbell on the ground, with your hand in between your thighs. Using your thigh as a fulcrum, lift the dumbbell all the way to the upper chest by curling your arm upward. Switch to the opposite hand and repeat. 3 x 8.
    • Do arm curls on a weighted bar. Standing up, grab hold of a weighted bar with both hands. Let the arms extend all the way down to the thighs. Using only your arms, lift the weight up to your chest by curling your arms upward. 3 x 8.
    • Do pull-ups. Jump onto or grab hold of a horizontal bar that is comfortably taller than you. Lift your legs back so that you are hanging from the bar. With your hands shoulder-width apart, and your palms facing toward you, lift your chin up to the bar using only your arms. 2 x 8.                                                                           Work your quads and hamstrings with squats. Squats are the go-to exercise for building muscle in your legs. Here are three different kinds of squats that will work different parts of your leg muscles.
      • Do standard squats with a weighted bar. Place enough weight on a bar and rack it so that it's a little lower than shoulder height. It should be heavy enough that doing a squat is difficult, but not impossible. If you're a beginner, this may mean using a bar without any weight to start with. Duck under the bar and come up so that the bar fits comfortably between your shoulder blades. Your knees should be slightly bent. Lift the bar up off the rack and move backwards one step. Your legs should be slightly wider than shoulder-length.
        • Slowly bring the weight down by bending your knees. Keep your hips under the bar.
        • Arch your back slightly but keep your torso erect.
        • Bring your butt down as far as you can, keeping the tension on the leg muscles.
        • Exhale deeply and use your legs and hips, not your back, to lift out of the squat. 3 x 10.
      • Do front squats with a weighted bar. Rack a weighted bar at just-below shoulder-level. Come up to the bar from the front, positioning the bar on the front shoulders. Cross your arms over onto the bar and walk it out. Keeping your back straight, bend your legs into a squat, with your hips under the bar. Explode upward and repeat. 3 x 10.
      • Do Belgian squats with a dumbbell. Hold out in front of your chest a dumbbell using both hands. Standing in front of a bench, lift your right leg back so that it's parallel to the floor and resting comfortably on the bench. Bend into a squat using the left leg, so that the right knee almost hits the floor. Explode upward. 3 x 8. Repeat using opposite leg.                                                                                        
      Target abdominal muscles with crunches and core exercises. Your abs define the muscles on your stomach, giving you that chiseled 6-pack look. There are a variety of exercises that work out your abdominals. Here are a couple.
      • Do standard/oblique crunches. Lie down on a mat and position both arms behind your head without locking the hands. Bend your knees so that your feet are flat on the ground. Pushing the small of your back into the ground, slowly roll your shoulders off the ground only a couple of inches (not all the way to your feet). Don't use your momentum to help you up; use slow, regulated movements. Repeat 3 x 20.
        • For oblique crunches, tilt your torso to one side as you lift your shoulders off the ground. Alternate sides after each crunch.
      • Do planks to work the abs and the core. Lie face-down on the floor. Lift yourself up so that your body is still parallel to the floor, with your forearms (flat on the floor) and your toes supporting your weight. Keep your body straight and hold your position for as long as possible.
       

Build muscle By Exercise

Build an effective exercise routine. A good diet is required for your body to be able to maximize your potential, but there's no potential at all until you start the process of tearing down your old muscles and rebuilding them bigger, bulkier, and stronger. The best way to do that is to start at the beginning.                                                                                                  


Warm up. Before you begin any exercise routine, whether it is a simple jog or a 300lb deadlift, start with a low-intensity routine designed to warm up all the muscles you're about to work on. Not only will it help you get into the right frame of mind, it can help prevent injuries.

• You should never stretch a cold muscle. Research has shown that pre-workout stretching, contrary to public opinion, does not prevent injury and may, in fact, result in poorer performance. Stretching is best done following a workout.                         Work harder, but shorter. Training with high reps is good for building endurance, but it won't help you build up either size or strength. Instead, aim for about 3-8 per muscle group, and 6-12 reps per set for your normal routine. Your final rep should be very hard to complete! If it's not, increase the weight you're lifting.
• • Limit your overall training to about 45 minutes a day.
  • Every 4-6 weeks, vary your routine. As your body adapts to stress, you'll hit a plateau where the benefits of weight training will begin to diminish. The only way to prevent this from happening is to change things up, such as by increasing weight and changing exercises. Try a week of really piling the weights on, and do two to four reps at the maximum weight you can manage with proper form.                                                                  
  • Work your whole body. You'll see the maximum benefit when your entire body is part of the routine. The more muscles you use when training, the more hormones you will produce (including epinephrine and norepinephrine), which in turn stimulates muscle growth both while you exercise and for the entire day.
    • Give all muscle groups equal attention, such as five sets of rows after five sets of bench presses. This will encourage balanced training, growth, and flexibility.
    • Compound exercises such as squats, deadlifts, presses, rows, and pull-ups use a lot of different muscles.
    • You can work the entire body in each session, or divide your sessions between, for example, the upper body one day, and the lower body the next.
    • Don't rush. Advanced lifters often base their routines around a technique called explosive repetition. In other words, they lift a tremendous amount of weight in a short (explosive) amount of time. There are significant benefits to this method, but the risk of injury in novice athletes is high. It is recommended solely for more advanced athletes.                                                             
    • Limit your cardio training. While doing cardio is great for fat burning, it can limit muscle growth by burning up glycogen and amino acids. If you must keep cardio as part of your fitness plan, try sprint intervals: one minute at an all-out sprint, followed by two minutes of light jogging. Do this for no more than a half an hour, three times a week. If you play sports, eat even more food tomake up for lost calories.                                        Get your rest. Your body needs time to recover, and to repair (build) your muscles, and to do that you will need at least 7 or 8 hours of sleep a night. Avoid caffeine and alcohol for deeper sleep.
      • In addition to the proper amount of sleep, do not overdo your training regimen. While you might be tempted to think that "more is better," in fact the opposite is true. You can reach a point known as "over-training", in which you'll lose the ability to "pump", (engorge the muscles with oxygen-rich blood), and can even lead to muscle wasting—exactly the opposite of what you are trying to achieve. Here are some symptoms to be aware of if you think you may be falling into the over-training zone:
        • Chronic fatigue
        • Strength loss
        • Loss of appetite
        • Insomnia
        • Depression
        • Lowered sex drive
        • Chronic soreness
        • Prone to injury
      • To avoid over-training, set up a schedule that works for you and your goals. Here is an example of a split routine that gives you plenty of time on to break down your muscles, and plenty of time off to let them recover, even larger than before:
        • Day 1: Chest and biceps, followed by 30 minutes of high-intensity cardio.
        • Day 2: Legs, triceps, and abs, followed by 30 minutes of high-intensity cardio.
        • Day 3: Shoulders and back, followed by 30 minutes of high-intensity cardio.
        • Day 4: Chest, biceps, and abs.
        • Day 5 - Day 7, rest.                             
        • Lower your stress levels. Whether your stress comes from job, home, or just the way you're wired, do what you can to reduce or eliminate it. It's not just good for you in general, but stress increases the production of the hormone cortisol, a hormone that encourages your body to store fat and burn muscle tissue.