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With the bungee attached to the doorknob or railing, face the bungee at- tachment site with one handle in each hand. Bend your knees and lean slightly forward while backing up to create tension on the bungee cord. Now, with your arms bent at a 45° angle next to your body, extend first your right arm backward and down and then your left arm. Your elbow joints act as hinges while you straighten each arm against the resistance. When you perform this exercise properly, you'll feel the resistance in your triceps muscles. Seated Rows With the bungee attached to the doorknob or railing, sit on the floor fac- ing the bungee attachment site with your knees slighdy bent and your feet shoulder width apart. Holding one bungee handle in each hand, slide backward, creating tension on the bungee cord. Now simply pull the bungee handles to your stomach against the resistance of the bungee cord while maintaining an upright seated posture. This exercise is designed to strengthen the latissimus dorsi muscles in your back. TOTAL HEALTH SUCCESS STORY I Tried the Atkins Diet and Failed RUSTY N. Instrument technologist Age: 40 Height 5 feet, 4 inches Total H ealth start date: April 2004 Start weight. 167 pounds After weight 156 pounds Total weight loss: 11 pounds Start body fat percentage: 20% After body fat percentage: 15.8% Start fat pounds: 33.5 After fat pounds: 24.5 Total pounds of fat loss: 9 Start waist measurement 32 inches After waist measurement 30 inches Rusty N. before Rusty N. after I had decided to do something about my weight, and I knew absolutely nothing about exercise or nutrition. I had been very active in my youth with bicycles and motocross, so I could eat and drink whatever I wanted and it didn't seem to affect me much. I joined the Navy in 1987 and weighed 154 pounds. I was already a bit chubby at that point, as I am only 5 feet, 4 inches tall. I quickly gained 10 pounds and for eight years struggled to maintain my weight at 164 pounds. This was the cutoff for mandatory physical fitness training on a weekly basis. I would starve and dehydrate myself for weeks to make my weight. I was often just a bit over, and they would let me slide. When I got out of the Navy in 1995,1 had no reason to watch my weight. I quickly soared to nearly 189 pounds. I decided to try spinning classes. I fig- ured I could spin seven days a week and eat whatever I wanted, just as I had in my youth. I lost a few pounds and got a little stronger, but there was not much of a noticeable difference. My exercise program came to a halt in March 2001, when I broke my leg below the knee and dislocated my ankle, destroying most of the cartilage. I was in a cast up to my hip. The damage in the ankle was not discovered until June 2001. Surgery was scheduled for September. I was stuck in a beanbag chairfrom March 18 until December 11. I had to do something; I was blowing up like a balloon. I decided to cut out refined sugar and make protein shakes with fruit and nuts.