Sarah Lyons Fitness Model

By: Sara Morin

Ever look in a magazine or at a billboard and see a stellar set of glutes and hamstrings, wishing for a moment you could make yours look that good and then quickly dismissing the model's derriere as airbrushed anyway? Well, I'm here to tell you, it isn't all trick photography.

The glutes of models and competitors you admire are a product of hard work, determination and consistency. There are four key ingredients required to sculpt the glutes you've always wanted: diet, resistance training, cardio and most importantly, consistency. Please consult your doctor before beginning any exercise or diet program.

Three of the greatest sets of glutes ever seen are those of Constanze Hohzorn, Tina Rigdon, and Tonya LeClarie (Rigdon and LeClarie photos by Rob Sims).

First, let's take a look at your diet. I'm not a nutritionist, however, here are some nutrition basics that will help get you started in the right direction. If you would like more specific information about diet, please see my nutrition article.

Are you eating high glycemic, processed, fat laden foods? How often are you eating? Are you eating enough protein? The best way to get a clear picture of what your diet looks like is to honestly record what you eat, what time and how much for three days. If you're seeing a pattern of processed, high fat, poor quality, unnatural foods, you need to do some overhauling. You can also visit a certified nutritionist for a custom made plan that suits your fitness and weight loss goals.

By: James Mace

When it comes to weight training, forearms are probably the most neglected body part. Only recently have bodybuilders begun to see the benefits of training forearms as a separate muscle group. These include improved grip, less likelihood of carpel tunnel, plus when one wears a standard t-shirt, a good set of forearms will catch the eye. Forearms are both a strength and endurance muscle. Therefore it is good to vary doing both moderate/heavy sets of 8 to 10 repetitions, as well as light sets of 12 to 15. Forearm lifts can be broken down into top and bottom lifts.

Top Forearm Lifts

These are not as commonly done as bottom forearm lifts, however they are vital to giving your forearms shape as well as size.

Reverse EZ Bar / Straight Bar Curls

These are identical to standard EZ Bar and Straight Bar Curls. The difference being you grip the bar palms down, instead of up. The key with reverse curls is to slow down on the downward motion. This will put a lot more stress on the forearms. I recommend using the EZ Bar for these, although you can use the Straight Bar as another option. If you do use the straight bar, use a lighter weight and stop immediately if you feel pain in the wrists.

On Jan 31st, Jay Cutler went to Phoenix, Arizona to visit the Military at a local GNC. Many people turned up to meet the Champ.
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Troy Brown Two Weeks Out From Iron Man Pro
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Britan's Troy Brown - now Canada's Troy Brown - sent us these pictures from two weeks out of the Ironman Pro as he prepares for the third professional contest of his career. Brown, who won the heavyweight class and overall at the British Nationals in 2006, competed in the Montreal Pro and the Santa Susanna Pro in 2007. Brown finished 15th in Montreal and 6th at the Santa Susanna.