Dear Pepper,
I have been going to a gym for the past two years and am just not getting the results that I'm exercising for. I keep wondering what it is that I am doing wrong. My biggest problem area is the sides of my back - I'm not getting the toned look - and I have been doing all the exercises that I'm told to do. Is there a special technique that you do that really works this area and which one do you do?

Dear Andria,
Your eating habits could be a major set back in achieving the results. Nutrition should always be top on your list. As the old adage says, "You are what you eat."

Nutrition can be defined as the art of eating correctly which is eating adequate amounts of the right nutrients. Eating too many empty calories causes the body to gain unwanted fat and eating too few calories causes the body to start suffering from malnutrition. Without a good diet, you won't get results!

A lot of women who exercise do not consume enough protein. If you are weight training, you need to eat enough protein to support your workout. Protein is essential in building and maintaining a lean body.

Another important aspect to shed the body fat is cardiovascular activity. At the gym, I have noticed a lot of people walking on the treadmill or working out on other cardio machines use this time to talk.

If you are carrying on a conversation while doing your cardio, it simply means you need to put more effort in your workout to get your heart rate going. This would make talking time more difficult and your fitness goals gains would be quicker. (Everything correlates - your eating, cardio and strength training).

The back muscles can sometimes fall short on technique for not only women but men as well. Why? Because they do not work on the negative phase of the exercise (which is the stretch before the contraction). Another important point is to start the movement using the back muscles.

This may sound logical to you but a lot of persons pull from the arms first and then round the back which eliminates the targeted muscles (back). Proper form is essential so that the exercise can be effective and not a waste of time.

Although we don't see our backs, a strong, sleek, defined back gives the torso a very flattering 'V' shape which creates the appearance of a narrow waist.
An excellent exercise for the sides of your back (latissimus dorsi or lats, for short) is the 'close grip lats pull downs'. See below for instructions for this exercise. Stay focused!

Close Grip Lats Pull Down

1. Sit facing the machine with knees under the restraint pad.
2. Hold the handle (preferably the 'V' shaped bar) with both palms facing each other.
3. Inhale and pull the handle down to touch the upper part of your chest, arching your back slightly. (Let the weight stretch the muscles as you inhale before you contract). Exhale as you complete the exercise.
4. Do 3 sets of 15 repetitions.

Pepper Dawson is a fitness professional and the owner of Sweat Shop Fitness Club in New Kingston. Write to Dear Pepper, c/o all woman at Jamaica Observer, 40-42 Beechwood Avenue, Kingston 5 or email:sweatshop6@hotmail.com

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