Excuses are the bane of the human existence.

We make them everyday to try to convince ourselves and those around us that we legitimately meant to go their niece’s birthday party, vacuum the carpet or get to work on time. In the end, we’re not fooling anyone, though. And, we’re really only hurting ourselves. If you think your excuses are working — you’re wrong. They aren’t.

Worst of all, we’ll make every excuse we can muster to get out of working out. We’ll lie to ourselves, to our trainers, even to our mothers if that gets us out of going to the gym.

But it doesn’t have to be that way. Making excuses for not working out is more stressful than just actually working out. Honestly. Have a look at these common excuses, why they’re just not true and what you can do to stop making them and start making good on your (so far) empty promises of getting healthier.

1)      I’m Dieting So I Don’t Need To Work Out: This excuse is astoundingly false. Diet and exercise work better hand in hand. Diets also aren’t really a great idea in the sense that going on a faddish new eating plan where you only consume wheatgrass and pinecones is totally not sustainable. If you’re dieting like this, stop. Instead, switch out the unhealthy foods in your life for healthier ones, and do so gradually. You’ll naturally develop a taste for healthier foods. Additionally, your workout might not be burning all the calories you think. An average person only burns about 100 calories a mile, meaning that the slice of cheesecake you ate is not negated by a 2 mile run. Exercise is still important, though, as dieting doesn’t improve your cardiovascular and muscular strength in the same way that a good old-fashioned workout does.

2)      I’m Too Busy: Life can sometimes feel like it’s all about fulfilling other people’s obligations. Working, volunteering, spending time with Grandma, buying a friend dinner — it all starts to add up. It’s easy to feel overwhelmed and skimp out on workouts. However, working out actually decreases your stress level and does your body a tremendous amount of good. You’re always doing things for other people, so why not take time out for yourself? Your health is important and you shouldn’t short change yourself.

3)      I’m Always Moving or Traveling: Staying fit on the go can be hard to do. But if you have time to plan trips, sell a house, buy a house, pack up, hire moving companies and move or travel cross-country, you can at least spare a 30-minute cardio workout here and there. Take advantage of a quick run to see your new locale, interact with people, find your way around and see the sights first hand. Most hotels are equipped with a workout center, and if you’ve moved to a new city, a simple Yelp search or inquiry of a neighbor can point you in the right direction.

4)      I’m Not In Good Enough Shape To Workout: This excuse can seem valid for someone who has never exercised. You might see the people running marathons on TV and think, “I can’t do that!” And, while you probably can’t run a marathon right off the bat, there are still workouts that everyone can do. Starting off with lower intensity or low-impact workouts like walking, cycling at slow pace, water aerobics or using an elliptical trainer can help you start to get in shape. Any workout that helps you reach your target heart rate and maintain it is excellent for your cardiovascular strength!

 So stop making your excuses and get out there! Don’t wait until the New Year; don’t wait until you find the right water bottle or the perfect pair of workout pants. In the words of Nike, just do it.

While Dr Oz hasn’t mentioned any sort of items that use African mango extract, he’s had great things to say about Irvingia Gabonensis, that is taken from the nut within the African bush mango. We’re not about to lie to you and point out that that is a miracle remedy for shedding pounds, but also for individuals who ought to drop a few pounds and also keep it off, African mango diets work.

Basically, African mango extract works as an appetite suppressant. Irvingia Gabonensis may be the actual substance that is certainly beneficial in relation to African mango. Knowing this, it has been easy to isolate the wonders from the African mango and utilize extracted Irvingia Gabonensis being a key ingredient in fat burners.

While we can’t speak for Dr Oz, not surprisingly, we certainly have our personal ideas about why African mango for weight reduction is sensible. Listed below are some of those.

Natural Body of the most effective things we love to about African mango extract for weight loss is that it is natural. Many experts have employed for ages by people about the African continent. Now, on account of modern science, Irvingia Gabonensis is isolated and might be familiar with help slim down.
Effective – Beyond being natural and organic, African mango extract can also be very effective as being an hunger controller. This has shown to be really helpful for efforts to lose weight naturally. For people with tried everything, an African mango extract diet could possibly be the supplement that creates a positive change.

There can be a number of other why you should give an African mango diet a test, one additional reason is perhaps you can currently have a free trial version of African Mango tablets that have been recommended by doctors rather than Dr. Oz.
Searching for a good, easy and natural way to lose weight? African mango extract slimming pill supplements could possibly be the answer to suit your needs. As recently seen on Dr Oz as well as other spots on tv, African mango extract is shaking within the living industry. There are numerous products currently available that includes African mango extract – an organic and natural and safe hunger controller.

Here’s a glance at many of the main primary advantages of African mango extract supplements.

Energy – Full of fiber, African mango extract may help you are not energy. And also other organically produced ingredients, there are many great supplements that utilize the benefits of African mango extract.
Control – When you are hungry everyday, African mango extract is usually a natural hunger controller due to high fiber content obtained in Irvingia Gabonensis, which is extracted from the seed from the African bush mango.
Safe and Natural – On top of actually working, the fact African mango extract remains safe and secure and natural can also be reasons that numerous persons are trying this way to weight-loss.
Easy – While exercise including a good diet are recommended, there’s nothing easier than having a supplement pill once daily to profit by the natural hunger controller powers of African mango extract.

Additionally, African mango extract is very simple than in the past to acquire online. With many different supplement companies using this all-natural ingredient in new and old products, it’s simple to find the single most powerful natural appetite suppressants which will really help you lose weight whilst it well. After you add all of the benefits associated with African mango, you can view why so many people are anxious about this new technique to supplement weight reduction efforts safely and effectively. We advise using African Mango Plus, they’ve been gracious enough to produce our readers which has a free trial, please click here to acquire yours.

I usually only write about things that have impacted my life a lot and African Mango Is one of those things that have greatly impacted me try it out today!

Weight loss specialists advocate slow, steady weight loss as opposed to crash dieting because it ensures proper nutritional balance. But good nutrition is important for your skin, too, and a proper balance of nutrients will help your skin regenerate more quickly. Aim to lose about 1 to 2 lbs. of fat each week. This will give your skin time to adapt to your new body and will allow you to keep a healthy balance of nutrients that will make your skin glow.

When you follow an effective weight lose plan and diet solution program, you will definitely lose fat and gain healthy skin.

This happens because when you feed the body with the right foods it is then able to perform all functions properly.

It was Dr. Linus Pauling, a Nobel Prize winner who stated “Every ailment, every sickness and every disease can be traced to a vitamin mineral deficiency”.
That includes excess fat in the body and unhealthy skin.

Don’t buy into the claim that if you “Eat fewer calories and you will lose weight”. Because with fewer calorie diets you will damage your metabolism and never result in long term weight loss.

How about this claim “Eat Low Fat to Lose Fat”! Not so because the only way to lose fat is to be eating fat. But not any fat, it has to be the right fat so the body can break it down and flush out the bad fat.

Whether you are looking for a healthy diet plan that nourishes the body or healthy skinsational looking skin, follow these five suggestions for your answers.

1. An eating plan that nourishes the body with all the vitamins and minerals it needs to eliminate the fats naturally and regain your healthy looking skin.

2. A plan with delicious foods for each meal;

3. A plan that you will want to adopt for a life time of healthy living;

4. A plan that supplies you with many recipes for all your meals; Recipes like scrambled whole eggs in butter with your favorite vegetables and 2 slices of sprouted grain toast. Or how about a juicy hamburger or steak for lunch or dinner and the list goes on. Foods that are tasty and good for you.

5. A plan that tells you what combination of foods you should be eating to loss the fats.

One reason people lose weight is to feel more comfortable in their own skin. You want healthy, toned skin to improve your overall appearance and flaunt your new body. But many people experience problems with their skin’s elasticity and condition, especially following significant weight loss. Learn how to get your skin in shape during and after major weight loss.

Step 1

Gradually lose weight. Losing a lot of weight in a short period of time does not give the skin enough time to shrink. The American College of Sports Medicine recommends losing no more than two pounds per week.

Step 2

Maintain the elasticity of your skin during weight loss. Beverly Hills Plastic Surgery says vitamin A, which is found in green leafy vegetables, whole milk and liver, can help maintain and repair skin. Fill your diet with plenty of vegetables and fruits to maximize your intake of vitamins and minerals.

Step 3

Drink plenty of water to stay hydrated. The hydration level of the skin is one of the most important factors that influences skin elasticity, according to Plazan.

Step 4

Add strength and resistance exercises into your exercise regimen. Gaining muscle while you lose fat reduces the possibility of sagging skin. Muscle tissue is firmly planted on your bones. As the fat disappears underneath the skin, the skin starts to take the form of the muscle. If you do not build any muscle, the skin will start to sag because there is nothing for it to hold on to.

Step 5

Avoid smoking and drinking. Cigarette smoking causes biochemical changes in the body that accelerate aging, and as you age, your skin loses elasticity, according to Aging Skin Net. Abusing any substance will do more harm to your body and skin, so try to avoid these vices

water everywhere they go these days. In fact, it has become the second most popular drink (behind soft drinks). But water lovers got a jolt recently when we heard that a new report had found that the benefits of drinking water may have been oversold. Apparently, the old suggestion to drink eight glasses a day was nothing more than a guideline, not based on scientific evidence.The list of reasons our body needs water is as plentiful as the functions in our body, so due to space limitations, here are 10 good reasons to drink more water.

1. Our blood is over 80 percent water and needs water to make healthy new blood cells.

2. Our bones are over 50 percent water and, you guessed it, need water to make healthy new bone cells.

3. Drinking more water actually helps lessen pain in our body by getting our lymphatic system moving. The lymphatic system is a network of nodes, tubes, vessels, and fluid that move waste out of our tissues. It requires water to function properly.

4. Water helps to eliminate wastes and toxins from our body through the lymphatic system, kidneys, and intestines.

5. Water lubricates your joints and helps reduce joint pain and protect against wear and tear.

6. Water regulates our metabolism so if our overweight chances are we may need more water.

7. Water balances body temperature.

8. Water helps to ensure adequate electrical functioning so your brain and nervous system function properly. Your brain and nervous system send out electrical signals to function properly. Researchers estimate that your brain gives off about the same amount of electricity as a 60 watt light bulb. So, there’s some truth to the image of a light bulb going on when someone has a good idea.

9. Water alleviates dehydration (as already mentioned that most people are chronically dehydrated).

10. Every cell and organ in our body requires adequate water to function properly.
Helpful Tips for Drinking Water and Weight Loss

Measure your water intake. Even if you think you are drinking “a lot of water,” measure your daily intake for a while. You might be surprised how much water you are actually drinking. The only way I am able to keep track of my water intake is to use a quart jar. My daily quota is two quarts, so it has been much easier for me to keep track of two quarts of water (rather than eight 8-ounce glasses, for example). As soon as you become fully hydrated and have established a daily water drinking habit, you will not need to measure your daily intake. However, it’s always a good idea to check it once in a while, especially if you notice any dehydration symptoms

Drinking before, during and after meals. To optimize nutrient absorption from food, drink 16 ounces of water 30 to 60 minutes before each meal. Avoid drinking any beverages (especially ice cold drinks) during meals. Cold drinks and sugary drinks will inhibit digestion. If anything, it is best to sip filtered water or warm herbal tea during meals. If you like coffee, try slimming green coffee in the morning for an all-natural metabolism booster. Wait at least 30 minutes after a meal to start drinking water again. Drink your remaining daily quota in between meals.

Try cold water between meals. Some studies indicates that water that is lower than body temperature will help with weight loss. According to the researchers, water that is cooled to about 70° F increases the rate at which calories are burned. The reason for this is simple: the body has to use considerable amounts of energy to warm the cold water up to body temperature. I don’t recommend icy cold water, especially during meals, because it can inhibit the digestive process.

Today Pete Wade, one of Essex’s most respected delivery drivers, has spoken to us about his own fitness and wellness lifestyle.A few years ago Pete worked in a London office, was overweight, unfit and was forever suffering from a cold. Now he is slim, lean, fit and healthy.

The Metabolic Factor

The constant stop and start of activity throughout the day keeps metabolism racing. Unlike when you just exercise intensively for 45 minutes 3 times a week, if you are active on and off all day long, you keep your metabolism high all day long. So a combination of fewer calories as a result of zero comfort eating and being active all day makes you a healthier person.

The Hunger Factor

If you have ever gone to the gym before you had time for dinner, you may have noticed that once you have exercised you actually lose your appetite. Many people that eat in the evenings are not doing so because they need those calories to function, it is really just a form of comfort eating.

A New Healthy Lifestyle

Pete wants to make it clear that his meal habits are more or less the same. Snacks are reduced massively though, he eats for energy that is required to work. So a day may look more like this.

Wake up in the morning and have breakfast at home, taking his time and eating a good balanced breakfast. Then checking for new messages in case any clients contacted him during the night.

Can An Office Worker Ever Be Like A Working Man?

Not really. Things you can do to help are:

• Stop snacking altogether in the office
• Go for a long walk at lunchtime
• Get out for a shorter break in the morning and afternoon if possible, walk for 10 minutes around the block
• Get home and instead of comfort eating on the sofa do some exercise
• Increase activity at the weekend – so lots of chores around the house, improve the garden, go for long walks, cycles or hit the gym for a long session
• Reduce stress – stress leads to comfort eating and overeating accounts for 80% of weight gain

A Typical Weight Gaining Officer Worker

Pete’s typical day would start with a 90 minute commute into London, driving then sitting on a train. Then he would have breakfast at work, sometimes cooked, sometimes toast, always pretty unhealthy. Then a hard morning sitting at a desk would be done, with possibly a toilet break and a trip to the coffee machine.

Often lunch would be purchased in the staff canteen (4 floors down in the lift) and then eaten at his desk while surfing the net. Some days he would step outside to buy something in a local shop, often he would not.

The afternoon would be spent working at the desk, with breaks for more coffee and often a chocolate snack. Then work would finish, a 90 minute commute home followed by sitting on the sofa resting his weary feet.

Does that sound familiar? Probably, as thousands of people following this lifestyle and put on weight as a result.

State your weight loss aims and focus
Because changing your eating habits for the long term is the only way to successful weight loss it is important to spend a bit of time thinking about your aims. There are many good reasons for losing weight but you may have a priority. It may be your health, your self esteem, or to look more attractive. Having a clear idea of what you want, a focus, will help keep you on track.

Mental preparation for weight loss
It is important to spend a bit of time preparing yourself mentally for the changes that you are going to make because to be successful you have to think of the long term. You are going to have to make some changes to what you eat and your patterns of food intake. Eating out at your favorite places may need to change, especially early on when diet change is the most difficult, but once you’ve established a routine things should get easier.

Keep a food diary to monitor weight loss
This should be part of your preparation. Write down what you eat, when and where. Make a note of your mood. All of this information can contribute to your aims and the changes that you are going to make. Unless you understand your relationship to food and your food patterns you will not make the changes you need that leads to successful long term weight loss.

You can continue with a food diary for as long as you think it is helpful. It can help to keep you focused, help with discipline, reflect on and change eating habits.

Lifestyle and weight loss
A lot of the food we eat is fast food and so much of it is packed with excessive amounts of sugar, salt and fat. Just by cutting back and paying more attention to the type of food and changing to a more healthy alternative will mean you can still eat well but you will lose weight at the same time.

Be realistic about weight loss
Aim for a loss of two lbs max in weight per week. Although we all like to see the pounds dropping off quickly it is not helpful or healthy. More than that and you will just be burning up muscle rather than fat which will slow down your metabolism making it harder to loose weight long term. Weight can fluctuate for all sorts of reasons. Don’t be disheartened because you’ve agonized for a week but the scales say you haven’t. Stick with it.

Cut out snacks to maintain weight loss
Snacking is all too and the majority of snacks are high in calories. The best thing is not to snack between meals but if you have to eat low calorie healthy foods like fruit.

There are a multitude of best weight lifting exercises that you can do for yourself but I think that the most important thing that you can do is to concentrate on your core bodyparts and try to get exercises that will work those parts. These are the best weight lifting exercises.

First thing to know when choosing the best weight exercises is to understand the difference between simple and compound exercises. A simple exercise is one in which only one muscle group is used, biceps curls for example. A compound exercise is one where you are working more than one muscle group. An example of a compound weight lifting exercise is bench presses which work the chest for sure but are also being assisted by the shoulders and triceps..

Here you’ll find a large collection of weight lifting exercises designed to help you meet your fitness goals.

 Since we’re at real weight lifting, you’ll find this is the cream of the crop – the tried and tested exercises that pack on serious gains like no other.The exercises here have been proven the world over, thousands of times by countless professional athletes, coaches and bodybuilders.

Some are time proven classics; a few even hundreds of years old, and renowned for their potential to develop immense levels of fitness. Others have stemmed from the latest cutting-edge industry research. One thing is for sure – only the very best make the list.If you’re new to weight training, then learning about safety is of paramount importance to you. It’s a good idea to check out the safety tips before anything else. Developing good habits now will save you from potential injury a few months down the line. Many of the exercises are multi-purpose – for example, the bench press is a great choice for building chest size and upper-body strength. Likewise, it could be argued that everyone should be doing squats of one form or another, whatever their fitness goals.

These basic, compound exercises are proven to be the best lifting exercises to gain muscle mass and increase strength. If you’re not using them as the foundation of your workout program, you’re not going to gain weight like you could.

Weight Lifting Exercises for Chest —–

Flat bench press with bar
Flat bench press with dumbbells
Incline bench press with bar
Incline bench press with dumbbells

The Best Exercises for Back —–

Dumbbell one arm row
Cable lat pulldowns to front
Deadlifts
Bent over back rows w/ bar
Lower back extension
Chin-ups (Pull-ups)
Shrugs for Traps (Dumbbells or barbell)

Weightlifting Exercises for Shoulders ——

Seated military press with bar
Seated dumbbell shoulder presses
Dumbbell side lateral raises
Bent-over dumbbell raises

 Weightlifting Exercises for Legs —– Squats
Leg press
Hack Squats
Stiff-leg deadlifts
Lunges with bar or dumbbells
Calf-raises/presses

 Biceps —— Standing Alternate dumbbell curls
Standing Straight bar curls
Standing Cable curls
Hammer curls (forearms and biceps)

 Exercises for Triceps ——

Lying Triceps extension (Skullcrushers)
Close-grip bench press
Cable triceps pushdowns

 Abdominals ——

Lying crunches
Leg raises
Cable crunches
Stability ball crunches
Crunches on incline bench

 There’s a list of some of the best weight lifting exercises to perform for muscle weight gain.

In order to get the most out of these, you have to make sure you’re training with the ideal number of reps and sets per workout.

But that’s not all. You also need to make sure you’re not training too often, or overtraining will ruin your best results.

And finally, in order to gain the most muscle mass and weight, you want to ensure you’re getting enough rest in between sets AND your workouts.

If you’re trying to lose weight while maintaining muscle, you might think you need all manner of expensive dietary aids and fancy foods. But there’s no need to panic or break the bank. This month-long meal plan, devised by former international badminton player turned nutritionist and TV presenter Amanda Hamilton, is based on good-quality but inexpensive forms of protein. It contains plenty of slow-release, high-fibre carbs to fuel your workouts and keep you feeling full, as well as essential fats and nutrients that weight loss plans often lack. You don’t have to worry about excessive costs or calories: each day’s menu comes in at under 2,000 calories and costs less than £10 at Tesco .

Monday
Breakfast: Porridge oats with ½ a chopped banana, 1tsp honey and 1sp flaxseeds.
Snack: Small handful of cashew nuts (buy a large bag for the week) and ½ a banana.
Lunch: Tomato soup. Tuna and cucumber sandwich on wholemeal bread. 1 piece of fruit.
Snack: 1 boiled egg.
Dinner: Mackerel quinoa bake: mix 1 can of mackerel fillets in brine, 50g garden peas, broccoli, 180g quinoa and side salad.
Daily total: 1,786 calories, 199g carbs, 142g protein, 45g fat
Daily spend: £9.82

Tuesday
Breakfast: 2 scrambled eggs on wholemeal toast (freeze a batch of bread and take out in portions required only) with 1tsp tomato sauce. 250ml orange juice.
Snack: 1 apple. 1 pear.
Lunch: 1 baked sweet potato with 1½tbsp cottage cheese and side salad.
Snack: 1 small pot of natural yoghurt with 1tsp honey.
Dinner: Stir-fry a handful of broccoli, 10 cashew nuts and 100g quinoa.
Daily total: 1,845 calories, 185g carbs, 135g protein, 40g fat
Daily spend: £8.74

Wednesday
Breakfast: 50g porridge oats with ½ an apple, grated, and 1tsp flaxseeds.
Snack: 50g reduced-fat cheese. ½ an apple.
Lunch: Lentil soup with wholemeal bread. 1 small pot of natural yoghurt.
Snack: 2 oatcakes and honey. Small handful of cashew nuts.
Dinner: 3-egg omelette with frozen peas and freshly chopped tomatoes. Side salad.
Daily total: 1,765 calories, 190g carbs, 125g protein, 35g fat
Daily spend: £8.26

Thursday
Breakfast: Fresh fruit yoghurt swirl (chop 1 apple, 1 banana, 1 kiwi and mix with a handful of grapes, 1 pot of natural yoghurt, 2tsp honey, a handful of cashew nuts and 1tsp flaxseeds. Serve with a drizzle of honey).
Snack: 1 boiled egg.
Lunch: 1 baked sweet potato with 1 can of tuna, chopped cucumber and natural yoghurt to taste.
Snack: 2 pieces of seasonal fresh fruit.
Dinner: Vegetable chilli served with 180g quinoa and 1tbsp natural yoghurt (cook a double batch and freeze one portion).
Daily total: 1,924 calories, 184g carbs, 130g protein, 40g fat
Daily spend: £9.11

Friday
Breakfast: 2 boiled eggs with 2 slices of wholemeal bread and 1tsp tomato sauce. 250ml orange juice.
Snack: Small handful of cashew nuts.
Lunch: Lentil soup and 4 oatcakes. 1 small pot of natural yoghurt with 1tsp honey.
Snack: 1 apple. 1 pear.
Dinner: 180g roast chicken (keep leftovers), gravy and steamed vegetables.
Daily total: 1,842 calories, 175g carbs, 136g protein, 46g fat
Daily spend: £11.94 (but with leftovers to be used on Saturday)

Saturday
Breakfast: Porridge with ½ a chopped banana and 1tsp flaxseeds.
Snack: ½ a banana on 2 oatcakes.
Lunch: 1 baked sweet potato with 2tbsp low-fat hummus, grilled peppers and a side salad.
Snack: 1 apple. 50g reduced-fat cheese.
Dinner: Leftover chicken on 2 corn fajitas with grilled peppers, 1 small chopped avocado and 1tbsp natural yoghurt.
Daily total: 1,898 calories, 173g carbs, 140g protein, 45g fat
Daily spend: £6.45

Sunday
Breakfast: 1 mackerel fillet, 2 grilled tomatoes, 2 grilled mushrooms. Get the extra chilli out of the freezer to defrost.
Snack: 2 pieces of fresh fruit.
Lunch: 4 oatcakes and low-fat cheese. 1 small pot of natural yoghurt. 1 boiled egg.
Snack: ½ a carton of vegetable soup.
Dinner: The other ½ of the carton of vegetable soup. Vegetable chilli served with 2 corn tortillas and natural yoghurt.
Daily total: 1,900 calories, 169g carbs, 145g protein, 48g fat
Daily spend: £7.27

Fit mates key to flab fight

WANT to fight the flab?

Ditch your couch-potato friends and hang out with carrot munchers, because being healthy could be contagious.

A Deakin University study has found women tend to mimic the eating and exercise behaviours of people around them.

Researchers at the Centre for Physical Activity and Nutrition Research surveyed more than 3500 Victorian women, and found healthy participants were most likely to be surrounded by health-conscious peers.

Senior research fellow Dr Kylie Ball said it showed healthy living may be contagious. “Our study considered the impact of social norms on physical activity and eating behaviours, including consumption of fast food, soft drink and fruit and vegetables,” she said.

“We found that women who spent time around healthy peers were more likely to also eat well and exercise … suggesting that healthy living could well be contagious.”

Equally, she said women with friends and families leading sedentary lifestyles and gorging on fast food were less likely to be healthy.

Dr Ball said one of the reasons could be that people tend to flock to like-minded people. But she also said people were likely to adopt what they saw as social norms.

“Women who see others engaging in particular physical activity or eating behaviours may view these as normal or socially desirable and may adopt them due to a positive attitude about the behaviours, a shared belief in their value or a strong urge to fit in,” she said.

The study, Is Healthy Behaviour Contagious? Associations of Social Norms with Physical Activity and Healthy Eating, has been published in the International Journal of Behavioural Nutrition and Physical Activity.

The best exercise to minimize hips are cardiovascular exercises and especially hip slimming exercises. Reducing hips can be one of the most challenging physical exercise that one can go through in life extra faty and has plumpy hips. For this situation the following exercises fits your needs.