Unlike other major muscle groups, you can train your waist every other day. 48 hours is sufficient recovery time. Never use heavy weights training your waist. Using weight and doing low repetitions builds muscle mass and will thicken your midsection. If you want a lean, well defined waistline, high repetition using no weight at all is way to go.

If you are training in a gym, most health clubs will have a lumbar extension machine or a hyperextension station for extensor muscles in your lower back. If you are not familiar with this exercise, have a knowledgeable Personal Trainer show you proper form and technique.

Legs/Hips/Rear End

The following program is perfect for both men and women, with one small difference. Ladies do at least 20 repetitions of each exercise, men do at least 16 repetitions. Start off with 3 sets of each exercise, during week #4, increase to 4 sets. The core exercises are Squats, Leg Press, Dumbbell Lunges, Leg Extensions, Leg Curls, Calf Raises, Hip Abduction, and Hip Adduction. This combination works all of muscle groups in your hips, rear end, and legs. Only train these areas twice a week and give them at least 72 hours of rest before training them again.

Most men falsely believe that hip abduction and adduction exercises were designed for women. Most of top bodybuilders in world incorporate these two exercises into their leg routines, and for good reason. There is no better exercise for toning and defining your hips and inner and outer thighs.

If you are working out at home and some of these exercises are unfamiliar, there are many books available at county library which step-by-step, will illustrate how each exercise should be performed. If you do not have any weights or equipment at home, as long as you have a VCR, you can achieve your goals. There are literally hundreds of body conditioning video tapes available like "Buns Of Steel" and "8 Minute Abs" which focus on those problem areas.

Next month's issue will focus on how to increase your metabolism, and how to feed muscle while starving fat.

If at all possible, exercise before you eat your first meal. If you eat before exercising, your body will burn off your carb reserve first, before attacking fat pad. You can actually burn up to three times as much fat per session by exercising on an empty stomach. We realize everyone does not have a normal sleep schedule, or ability to exercise first thing in morning. Adjust this principle to your individual schedule. If you can not exercise until 7:00PM, eat lunch no later than 2:00PM, do your exercise, and eat dinner after you finish.

If you suffer with Hypoglycemia, Diabetes, or any other health condition that affects your blood sugar, do not incorporate this into your program. Exercise lowers your blood sugar level. If you have been diagnosed with any of these health problems, make sure you eat before exercising and keep a piece of fruit with you in case of an emergency.

If you start to become dizzy, feel faint, nauseous, or weak during exercise - immediately STOP. If you feel like you are going to faint, sit down and place your head between your knees. Eating a piece of fruit will usually help alleviate these symptoms.