The Top 7 Muscle Building Exercises

While some machines and cables can be beneficial, they are rarely as good as their barbell or dumbbell counterparts.

1. Squats - No workout should be without deep squats. They are performed with a barbell.

2. Deadlifts - Second only to squats in effectiveness. Barbell only exercise

3. Dips - Dips work the shoulders, chest and tricpes.

4. Pull Ups - Great exercise for the back and biceps

5. Bench Press - An upper body staple exercise.

6. Overhead Press - Nearly all seated and standing dumbell and barbell overhead presses are solid choices.

7. Rows - Both barbell and dumbbell rows are tremendous upper back exercises

Stay Younger Longer

WHEN IS YOUR BODY IN ITS PRIME?

Age 26, according to new research in Age: Journal of the American Aging Association, which found that elite runners clocked their best times during that sweet-spot year. "Muscle protein production steadily declines as we age, thus muscles naturally become somewhat weaker," explains John Porcari, Ph.D. So bottom line is to stay active!! If you do, your body ages at least 80% slower compared with those that are sedentary. Exercise for 30 minutes on most days and weight train two to three days a week!!!!

Sweet Yogurt Fruit Dip

Servings 6 (2 tablespoons dip and 1/2 cup fruit each)

Carbs per serving: 14 grams

Start to Finish prep: 15 minutes

1 6 to 7 ounce carton plain low fat Greek yogurt
1 tablespoon maple syrup
1/4 tsp. ground cinnamon
1/8 tsp. nutmeg
Dash ground cloves
1 medium apple, cored and cut into wedges
1 medium pear, cored and cut into wedges
1 cup strawberries

In a small bowl combine yogurt, maple syrup, 1/4 tsp. cinnamon, the nutmeg, and cloves. If desired, sprinkle top with additional cinnamon.
Serve dip with apple wedges, pear wedges, and whole strawberries.

Per Serving: 67 calories, 1 g total fat, 14 grams of carbs., 2 grams of fiber