Need to Lose Some Weight?........Maybe You Need More Sleep

 We have the training going well, eating right for the body type and getting our water intake correct but still are stuck with some unwanted pounds......maybe lack of sleep is the reason. So read this list and see why you should be getting more sack time and reap the benefits  A) Sleep regulates the amount of leptin and ghrelin in your body which these hormones control your appetite and satiety, thus with the extra rest your more able to avoid the cravings for sugar and high-fat foods.   B) Sleep releases human growth hormone (HGH) which promotes fat breakdown and increases muscle mass so for sure a win/win. C)  No Sleep leads us to stress more easily which makes the body hold water and maybe make some "bad" food choices as we look for comfort lol.   So as you can see, sleep plays an important role in leading us to a more healthier lifestyle.......your choice when or if you decide to burn the midnight oil.

Want to Build Muscle?.........You Also Need Carbs!!!!

We all know that protein promotes the growth of muscle but let us not forget about our friends from the carbohydrate family in our quest to build and maintain our hard earned fit bodies.  So first yes protein ( to calculate per day intake; weight in pounds divided by 2.2 = weight in kg.  Weight in kg x 0.8-1.8 gm/kg = protein.  So for example a 150lb male who is a regular exerciser; 150lbs/2.2 =68kg    68kg x 1.5 =102 gm protein/perday)   is needed as it supplies the muscles with amino acids (the building blocks of protein) to repair and build, so one would think more protein/more muscle.....ah no!!! Why?  it is because the rate it can be synthesized into muscle is generally every 2-3 hours ( hence the 4-5 small meals per day that i preach) Also all that extra protein might be burned for energy or if your diet is calorie sufficient stored as fat and finally it is a waste of money as protein foods/products are expensive to buy ( not to mention all those extra trips to the bathroom as the body rids itself of all that protein lol). This where we jump on the carb train people, it should be the first nutrient to focus on since your muscles need to be fueled for them to work, that then stimulates them to get bigger. Good sources of carbs include whole grain bread, steel oats, pasta, sweet potatoes, brown rice etc so with this in mind for your pre workout meal  try and have a carbohydrate rich snack that also would have about 10g of protein included ( for example 3 egg whites, or 3/4 cup plain Greek yogurt, maybe 6oz of chicken) to enhance the muscle repair after your training session and for your post workout;  have around 20g of protein and add carbohydrates ( I use I scoop of whey powder, pineapple juice and frozen fruit)  So again our buddie Mr Carbo to help us, as it  triggers an increase of insulin that stimulates the uptake of the amino acids into the muscle cells and again the repair and growth.  So as everything in life there is a game plan, and with exercise......carbohydrates need to be apart of "your team"

Protein Bars.......unlocking the facts.

Ok as you know by being I regular reader of my blogs (lets hope so???? if not.....were have you been lol)  I am all about consuming a natural (made from
scratch) type of nutrition plan. But we all have hectic lifestyles and sometimes you do need to have a snack on the run, so if you opt out for the protein bar don't be fooled by the marketing machine, beware and look for these no no's at your favorite store.  A) As stated in a previous post, avoid any bar with High Fructose Corn Syrup (HFCS) for you to avoid spikes in your insulin and also because it triggers lipogenesis which creates unhealthy fats.  B)  Soy Protein is also an avoid because of the chemical process used to isolate the protein from the soybean which leaves behind toxic substances like aluminum, hexane and nitrites.  C) Palm Kernel Oil. sounds nasty and it is; first it is very high in saturated fat, plus the processing for extracting the oil (from the kernel) is from extreme heat and with the use of chemical solvents, enough said.  D) Artificial Sweeteners; it contains no nutritional value and the excess sugars convert to fat plus create more cravings, ouch!  E)  Butylated Hydroxyanisole (BHT);  this is a man-made chemical preservative for shelf life and in all my years within the fitness circles anything that is not real, the body does not like or can use.....so what is the point?  F)  Natural Flavorings; is a very sexy term that is meaningless because it is not regulated, so this only sounds good for hype and packaging.  So now you have you the facts you ask yourself what to do?  For me, if I need something to hold me over till the next meal I have a piece of cheese, handful of nuts or maybe some plain Greek yogurt (add some raisins or other fruit) so in closing; control what goes into your body and it will reward you for all your hard work when you exercise.

Stress Management through Nutrition

Stress is a word we all know and handle in our own way which can come from the work place, relationships, family issues etc....... personally I do not allow anything to bother me as I see the world as "glass half full".  But since we are all "wired" differently dealing with this 6 letter word is part of the process to seeing results from your training and in turn a healthy lifestyle, so first the ugly side  Your body can have a weight gain, digestive problems, fatigue, poor memory, moodiness, headaches, muscle pain and  also too much stress increases the risk of heart disease and diabetes. How you ask?.....what happens is your body responds to stress by prompting the adrenal glands to release cortisol and adrenaline which then increases your heart rate, blood pressure and uses glucose that is for your brain and muscles. Even worse, a constant stress level will speed up the use of all your body's carbohydrates, protein, fats and many vitamins/minerals......so you can see to "fight" this condition we need to eat smart with the following food plan  A)  Always have a morning meal to replenish your body after a night of fasting to restore the glucose (energy) levels      B) Eat 4-5 small meals a day to keep your blood sugar steady and have a constant fuel source to reduce mood swings and low energy   C) Having carbohydrates with each meal will keep the serotonin levels in your brain up which combats the stress which reduces this chemical.  D) Include these two important Vitamins through foods or a supplement; Vitamin B ( the body uses it to mobilize fuel and to help make serotonin) and Vitamin C (to stop the rise in cortisol during stress)  E)  Finally limit the Caffeine and Alcohol per day as these two fluids boost cortisol and again reduces your mental focus.   In closing, we are always going to have some form of stress in our lives as indeed "life does get in the way" but how we handle it and also through proper nutrition we will increase our odds to a longer, healthier life.

Another Man-Made Red Flag.......Trans Fats

We put in countless hours of training at our favorite workout center, then we go home and ruin all the sweat equity by not controlling the kitchen; one way is to eat foods that contains Trans Fats.  First some history on this not so nice nine letters; Trans Fats are created artificially (there are some naturally low levels of trans fats found in dairy products, beef and lamb but tests show no evidence of harm) and is an industry produced partial hydrogenation which is a chemical process that

renders liquid vegetable oils as a semi-solid and more heat stable.   Why they do this?.....it makes foods last longer on store shelves and adds texture/taste. Good for them (lol) but as per usual it comes at a cost to our health; it raises LDL cholesterol, lowers the good HDL cholesterol, increases your heart disease, type 2 diabetes and what the heck lets throw in some contributors to numerous chronic diseases. Trans Fats are found in Breaded Fish and Chicken, Bread Sticks, Cake, Cake Mix, Cookies, Coffee Whiteners and Creamers, Croissants, Instant Noodles, Margarine,  Microwave Popcorn, Muffins, French Fries, Fried Foods, Frozen Pizza, Frozen Entrees, Onion Rings, Pancake Mix, Pastries, Pie, Pudding, Ready to use Frosting and so on. I am not saying to avoid all these foods forever, if you want to go to the "darkside" once a week it will not hurt you, as I have always said......one meal does not make the person!  But if you continue to indulge in any of these foods daily, what's the point of exercising if your not being more diligent in the kitchen. To close out this blog, read the labels for Trans Fats added, or just as easy maybe eat mainly home cooked meals made with whole unprocessed foods. Wow there is an interesting concept, making our own meals and again you control what goes into your body to help repair it after your workouts!

The Dangers of Gluttony

Gluttony comes form the Latin word Gluttire; to gulp down, swallow and the over-consumption of food or drink.  For us it is a good topic as we enter the so called holiday season in North America, but really a subject for all times as remember how hard you worked to get in shape or to stay fit.  I know, I know.....I have been good all year with my nutrition and exercise so I deserve to binge. Well besides the obvious facts, it can have a permanent effect on your body's composition as tests reveal that it raises your LDL cholesterol levels ( up to a year, just by overeating a few times) and of course with it comes the weight gain. Overeating also can make you stressed and depressed as it elevates the levels of your stress hormone ( corticosterone) and of course it goes without saying how you feel when you look in the mirror at your expanded waistline. Also consuming all those fatty, salty and sugary foods alter your brain's chemistry ( much the same way as some drugs like cocaine or heroin would) so it triggers the production of dopamine the so called "feel good" drug and with that the food keeps coming! Want some more good news; desserts rich in fructose ( remember my last blog people) such as apple pie and donuts keep the binge going as the F-Word ( fructose) increases the blood flow to the brains hypothalamus which signals to you that your still hungry. Finally over-indulgence changes your body clock which will create those late night cravings and again more trips to the fridge. There you have all the above reasons not to binge, as it will sabotage those goals of losing pounds but more importantly for you to keep a healthier lifestyle. So not a lot of love in the air right now (lol), but stick to the 4-6 small meals per day plan and enjoy life to the (excuse the pun) fullest!

The Key(s) to Losing Weight

It is an endless battle for most of us to shed some excess weight and as many of us know that losing is a simple formula.....eat less/exercise more!  Well I am here to tell you its WHEN you eat your calories that is the key, so to avoid Type 2 Diabetes, Heart Disease and Obesity you need to eat big in the morning and consume less as the day moves on.  For example if you have 1400 Calories per day ( typical amount for the average person) then breakfast should be 700 C, lunch is 500C and dinner is 200C.  Why you ask?....well the meal timing is thought to effect the body's circadian rhythm which is linked to the metabolism and insulin activity, so eating large at night may disrupt the circadian "clock" and lead to being overweight and all those health issues associated with obesity. Also say the facts, the body burns more calories in the morning to digest, absorb and process the meal than later as the clock moves on during the day....now we have the facts here are some tips to help make the transition easier.  1) Having solid protein (egg whites, cottage cheese, Greek yogurt, low fat milk, turkey breast etc.) in the morning will make you feel fuller for all the AM hours  2) Having carbohydrate foods such as whole grains/steel cut oats or fruit ( grapes, apples, pears, any citrus variety) fuels your brain and muscles also because it doesn't digest so quickly it will not produce an outpouring of insulin. That being said, stay away from the high glycemic (GI) foods like white bread, refined cereals, pastries etc. because they spike your blood sugar and insulin levels which can trigger hunger and inhibit the breakdown of body fat  3)  Have 5 to 10 grams of fibre which is part of your morning meal ( maybe 100% whole grain breads, cereals w/ fibre, whole fruit instead of its juice) Why?  It slows down digestion and makes you feel fuller due to the fact it attaches itself to water. 4) To cut your cravings for sugar ( see my last posted blog on this subject) have a small treat in the morning ( square of dark chocolate, piece of candy or a cookie) The reason?...it prevents spikes during the day of your serotonin levels which is your "feel good" chemical in your brain  5) Finally to keep your last meal of the day small, have 4-6 ounces of lean protein of your choice and add/fill up with only vegetables and no starchy carbs.                   Bon Appetit!

The Dark Side of Sugar

High Blood Pressure, Diabetes and Obesity......an ugly/dangerous trifecta for your health and one of the main culprits is sugar and it particular fructose!  We as North Americans AVERAGE almost 23 teaspoons  (1 tsp=4.2g) a day without going anywhere near the sugar bowl because of it being added to all the man-made foods we consume everyday. Once in your system from soft drinks, candy, cupcakes, most boxed cereals, processed foods ( added for shelf life, flavor and texture.....also manufactures use High-Fructose Corn Syrup because its much cheaper than real sugar) and so on. Fructose is processed mainly by the liver and if too much is in your daily intake its produces fats called triglycerides which some of these tri-fats stay in the liver but a lot end up in your bloodstream which leads higher blood pressure and in time your body becomes more progressively resistant to insulin, so with that situation happening your pancreas responds by sending out more insulin trying to correct the in-balance. In time a condition known as metabolic syndrome takes over which leads to obesity (especially around the waist) Type 2 Diabetes, high blood pressure and of course danger of a heart attack.....Hmm lots of cheerful news people. Now you have the facts, you need to cut back on sugar (which I know is addictive as it stimulates the brain and its pleasure centers, also why these foods taste so good) but here another evil side of sugar, once your hooked with the initial sugar rush it will sap your energy level then you don't exercise, eat right, get your water intake etc. So to wean yourself of the sugar train slowing get off all the man-made products (think outer aisles of your favorite food market) and stick to the sugar from Mother Nature (fruits, natural honey, etc) and watch your body thank you as it extends your life.

Getting the best measurement for a healthy weight.......read on!

This is one question I get asked all the time and lets face it we are all different in our structures and muscle tone as two people of the same weight could be totally different due to where their mass is on their body frames, for example a well toned male at 170lbs is far different and healthier than another who is carrying a gut with the same dimensions. So forget about those expensive Body Mass Index (BMI)  gadgets out on the market and just take a tape measure that believe me will tell no lies. lol  So to determine our level of visceral fat (its the dangerous belly fat linked to heart disease, diabetes and cancer) we need to take our waist ( wrap the tape around your body at the midpoint between your lowest rib and your hipbone) to hip ratio ( by measuring the widest part of your hips which is usually around your butt) Then we divide the waist into hip measurements for our ratio which should be 0.9 or lower. Also to double check and confirm, you can calculate your waist to height ratio which should come in 0.5 to made sure that your at your best healthy weight. If not?  time to make some lifestyle changes people as I always say.......your not going to run out of money, but you WILL run out of time!

The Lowdown on Antioxidants

The word Antioxidants conjures up imagines of anti-cancer, preventing aging or maybe even to improve your immune system but do most of us actually know what they are?  Well here we go; antioxidants fight free radicals which are unstable molecules in the body that can cause DNA mutation. These radicals are by-products of a basic metabolic process called oxidation but are also are an important part of the body's defenses as the immune cells will shoot free radicals onto invading bacteria to kill them. So as you see we need to show the free radicals a little love (lol), its when we have TOO MANY free radicals that the issues start, as it overwhelms your normal antioxidant defense system and then it leaves you vulnerable to cell damage and disease. So this is where your eating habits come into play to make sure your body has enough antioxidants to fight the excess radicals that come from everyday pollutants, cigarette smoke and too much sun.  But here is a newsflash; all antioxidants aren't created equal but  having a wide variety of all fruits/vegetables will offer the best DNA protection especially anything from the plant kingdom ( beans, nuts, seeds and grains) because all the plants produce antioxidants themselves to fight against predators and UV rays. Now onto the other side....A)  Keep in mind to avoid refined grains as they have been striped of most of their antioxidant benefits and if a meat eater look for grain feed or eggs from pastured hens. B) Because of all the hype of antioxidants and of course the general public not knowing, companies will put it on all their packaging/labeling for sales but just enough to get approval so don't waste your money. C) When working out  it leads to more oxidation and an increase of free radicals but that's a normal process, so to take a dose of antioxidants after the training could interfere with the natural, beneficial response to exercise as scientists speculate that the oxidation stress triggered by training promotes insulin sensitivity and weight loss.......as you can read too many antioxidants (like everything in life) isn't always better so again train and eat smart people!

More Nutrition and Wellness Tips

Beat Cancer;  Did you realize that almost 2/3rds of cancers are preventable through exercise and diet?  So what are you waiting for.....lets get started!

Fight Fat;  An added boost from Green Tea because of its properties to increase your resting metabolism and raise the body's thermogenesis

To help your bones fight off osteoporosis, introduce a few prunes into your diet per day with its antioxidant properties

By age 40 your heart starts to get smaller, by doing cardio you keep your ticker and arteries flexible which helps slow down the aging process.

For a healthy snack to stop those nasty cravings during the day, try pistachios....the protein and good fats will take care of those hunger games.

Eyesight;  We all know about carrots, but one orange a day will give you enough Vitamin C to help fight off eye diseases like glaucoma

Ramp up your metabolism by doing just 15 mins of weight training. So no excuses, see you at the rack!

Omega 3 Wow!  These good fats will help your body turn protein into muscle, so look to take a daily supplement to help you reach your goals

Prostate Cancer;  Hey guys have these fibrous friends help you because of its flavonoids....strawberries, grapefruits, oranges, onions and greens

Keep an eye on these four groups to eliminate the irritants that stresses the body....gluten, (wheat, barley and rye) dairy, (the casein part of the milk) soy or corn.

Nutriton and Wellness Tips

Fruit or Veggies; Having a hard time getting your family its daily allotment?  Use a blender to puree it into meals and nobody needs to know but the K-Man  (lol)

Fiber;  Looking for something tasty and packs a punch towards your daily recommended needs?  Dates.....just 2 contains 3 grams of what your looking for, sweet deal!

Heart Health;  Lifting weights allows more HDL ( good cholesterol ) to stay in your system as pushing the iron prevents the enzyme from removing it......nice!

And another reason to get off the soda train.....having  a pop a day will raise your stroke rate due to its sweeteners and coloring that's added

Red Wine; Besides having antioxidants to fight disease, tests shows its slows down the growth of fat cells. Now that's something to toast too!

Weight Loss Supplements;  Are you kidding me!!...all they do is raise your blood pressure, heart rate and other side effects. Don't be looking for a shortcut, train and eat smart.

Pass the Fish and Smile; Omega 3 oils found in our friends from the sea will lower your chance of gum disease

Trouble Sleeping?  Try some kiwi's before bedtime with its serotonin ingredient to help you doze off

Protein Power;  Anchovies pack a punch of 1 gram per and only 7 calories plus have niacin which helps burn your fat.....that my friends is a win/win.

Give a boost to your antioxidants by squeezing a lemon wedge into your green tea because of the acidity......hey, see all lemons aren't bad

Dark Chocolate Magic ( at least 70% cacoa)  Besides helping your heart, tests prove a lowering of the mass index, so have an ounce daily

Perfect Food the Egg White;  In addition to the fat free protein, it also contains amino acids with high levels of antioxidants

Looking for another reason to be fit?  Every 4 inches you put on that "spare tire" of yours,  you increase your risk of Type 2 Diabetes by a whopping 95%

The Best/Worst Supplements for Active Adults

First let me say that a supplement is just what the name implies, to be added to your nutritional intake and is not a replacement for it. But as I've been blogging we are all different body types, so you need to eat for what works for you and because of this some food groups will be avoided....remember we don't want to stress our bodies with these irritants. This is where a smart program of supplementation will work for you, so read on to see if it can be added in your individual needs and let the K-Man take all the confusion out of your choices. A) Body Fat;  EGCG found in green tea taken before moderate exercise will help burn more of your mortal enemy as it boosts your metabolism. An added bonus, its been shown to prevent cancer and improve heart health ( look for 900 mg/day of green tea extract to fulfill your needs or found of course in our favorite beverage, Green Tea!!)  B) Repair; Vitamin C to protect your cells from the free radicals produced during exercise, also it helps heal wounds and is key for the production of the collagen found in ligaments/tendons. (up to 1,000mg/through out the day or found in citrus fruits, sweet peppers, broccoli, kale and brussels sprouts)
C) Low Endurance; studies show by taking Quercetin it helps lower the oxidation of LDL particles which would reduce blood vessel constriction, thus you are able to do more cardio, sweet

deal!! (up to 500mg per day or found in red wine, parsley,grapefruit, onions and apples)  D) Bone Weakness; Vitamin D is needed as its the hormone that helps your bones to absorb calcium. (1,000 iu per day or found in fortified milk and sunshine) E) Heart Disease; Fish Oil, are you ready for all this info lol, it has lots of essential omega-3 fatty acids, it boosts your HDL Cholesterol and helps lower your blood pressure (500mg DHA & EPA daily or found in salmon, tuna and other fatty fish)      And now onto the not so good list, i would give these supplements the kick thru the goalposts  A) Flaxseed Oil;  your body has a hard time to convert it into usable forms thus creating the stress that we are trying to avoid. B) Gingko Biloba; studies now show it was no more effective than a placebo in
a extended time trial to improve your memory or attention. C) St. Johns Wart; tests reveal that it indeed works to beat the blues but the herb also interferes w/ other classes of drugs that you might be taking. D) Valerian....tests show no improvement in your sleep time.

How to Stay Lean for Life!!

First, i hate the word "diet" as it sounds so restrictive, so from here on out its nutrition guidance/food plan etc. Did you know that over 90% of food reduction plans fail and you regain that weight plus more, frustrating isn't?  Well here are a few tips to help you along that pa
th to a more fulfilling life

style because as i say....without health, what do you really own?  A) Exercise at least 3 to 5x a week, always do your weight bearing training first to deplete the shelves of your energy stores, then do cardio to tap into the secondary fuel of the body....fat!  B) You need to follow a low fat, sugar and calorie plan ( for a rough estimate of calorie intake, put your height in inches and subtract 60, multiply that by 6, add 106 and multiply by 10) You can exercise all you want but you need to eat for your bodytype (see last blog on this info) or your fighting a losing battle  C) Once you find what works for you nutrition wise, you pretty well eat the same food everyday. Sounds boring, but get inventive with your prep work  D) Always start you day with a meal as your metabolism runs the highest during the am hours, then ramps down at night for the sleep cycle E) Plan your meals through the day, life does get in the way lol ( work, kids, chores around the house etc) but if you have a window of opportunity then that's when you have a big meal, have only a few mins? then the pre-prepared snack comes out....the excuse of i don't have time doesn't work for me. G)  Before going grocery shopping make a list, its funny how the brain takes over when you don't or if you go to the market hungry 
H) Drink lots of water thru the day and have fibrous foods in your meal plan for the obvious reasons, plus fiber attaches itself to H2O so it fills you up, not out  I) Pick a day per week and have a couple of cheat meals for whatever you crave as a reward, plus it throws your metabolism a curve ball as like everything, the body adapts to what your doing so you will actually lose weight.....nice!!  J) If you find after the 6 month benchmark of eating better/training & nothing happening on the weight scales you need to do a couple of things....change up the exercise routine to get more of the magic of your muscle stoking up the internal furnace (1lb muscle=up to 50c burned per day) also need to increase your calorie intake as the brain has slowed down your metabolism because its not getting enough to function. Remember the body doesn't care what you want to do, as it wants to live.....its called the survival mechanism lol

Training for your Bodytype

To maximize the full potential of your body you need to understand us humans are divided into 3 basic forms, once knowing what type you are then you can train smarter and get the most out of your workouts.               A) Endomorphs;  carry a lot of weight around the midsection, thick upper arms, small hands/wrists and puts on weight quickly.  B) Ectomorphs;  has a slight build, long limbs, delicate facial features, thin hands and basically the opposite of endomorphs as you can't put on any size. C) Mesomorphs;  you have toned muscular body, strong facial features, large arms, hands and wrists, so you have the best of the previous two groups. Finally we can have traits of each category that maybe carry's over into your type, so need to use this knowledge to our advantage. Now if your an Endo i would suggest to be really diligent in your exercising as you have a tendency to put on/hold weight quickly so need to work at it! 

( i know life isn't fair sometimes lol) Your body type responds well to training so always start with weight bearing exercises (to use up your glucose first, plus more energy to help tear down the muscle so it grows during the nutrition phase) and do 4 sets per bodypart 8-12 reps to exhaust the muscle. Then cardio after ( fat for fuel) 40 mins in total and broken up into 3 segments to simulate crosstraining  (ie..13mins elliptical, 13 treadmill and 14mins bike) Finally you need to avoid the processed foods and stick to the lean meats,

nuts and berries....think nature. Not to generalize but guessing you also need to also avoid gluten and acidity based foods. For Ectos, some may think your lucky to be thin but that doesn't mean your healthy haha. With your training you need to add muscle so the same 4 sets but the 6-8 rep range per bodypart ( please, with proper form to avoid injury.....remember you control the weight not the weight controlling you)  Cardio will be no longer than 20mins to work the internal organs but not to shed the hard earned muscle. With nutrition i would say avoid red meat and stick to the whites; chicken, fish, egg whites etc for proteins and for carbs; brown rice, oatmeal, most fruits/veggies    Mesos, you have hit the genetic jackpot lol.; train occasionally, see results quickly, everyone envious. Not much to be said here, just don't waste your gift.....exercise smart  (don't fall in love with any exercise, remember all routines have an expire date or you will plateau) so to see even better results; change up the order of your training and do more reps with less weight, maybe lift heavy for a while etc. plus be wise with your nutrition and listen to your body. If you get bloaty for example, avoid that food item as its stressing your system to break it down and get rid of it but pretty well every nutrition group works for you except all the processed products made by man.   Ok some general rules to follow;   A) Long Arms; avoid flat bench for chest, why? Where your upper arm meets your shoulder blade is more vulnerable than with a shorter armed person. Instead set up in the power rack so you start the bar from the 'L' position never exposing your shoulders to the strain of breaking parallel (refer to my past blog/video Sticking Point/Solutions for Bench Feb16/2011)   B) Short Arms; not to do deadlifts as the shorter arms forces you to drop into a lower starting position thus changing the leverage point and adds a strain to your back. Instead do a sumo deadlift with your feet twice shoulder width apart and grab the bar with your hands 12in apart.  C)  Long Legs; if over 6ft i'm sure your having problems with squats as too many things can go wrong in form with that much distance to travel lol and of course putting on size. Instead try holding dumbbells in both hands at arms length with a 18in bench in front, start with your right foot and with your leg bent 90 degrees push your right heel into the bench until your leg is straight and standing on one leg on the bench. That's 1 rep, do 7 more then change legs and repeat.