What is the best workout for lower body?

If i were you i would go with 4-5 days working out with 2 days rest until you reach your goal then go back to two days a week. Weight and cardio 3 days and all cardio the other two with emphasis on jogging. The extra cardio will work your legs out nicely. Also make sure you are eating right, that makes a huge difference. Below is a sample leg workout you would do once a week. 

STAIR STEPPER 

Step for 10 minutes 

LEGS - LUNGES 

Movement: -Inhale, keeping your back vertical and slightly arched, slowly step forward with one leg making a long stride, lowering your body down and forward until your rear knee lightly touches the floor. Exhale, shifting your weight backwards, taking several small steps rearwards to return to the starting position. 
To complete the Repetition, repeat, stepping out with the other leg. Repeat as required. 

LEGS - SINGLE LEG CURLS 

Movement: -- Exhale as you pull your leg up as high as you can. Inhale as you slowly return your leg back down to the starting position. 

LEGS - SMITH MACHINE SQUAT 

Movement: - Exhale as you straighten your legs to a standing position. Inhale as you slowly lower the bar back to the starting position. 
Repeat as required. Rotate the bar back into a locked position, once complete. 

LEGS - STIFF LEGGED DEAD LIFTS 

Movement: -Exhale as you keep your neck and back straight, standing upright raising the bar to your waist, moving into a standing position. Inhale as you keep your neck and back straight as you slowly lower the weight back to the floor by bending over at the waist, returning to the starting position. Repeat as required. 

LEGS - LEG EXTENSIONS 

Movement: - Exhale, slowly pushing up against the bottom roller with your feet, so your legs and knees are completely extended. Inhale, slowly returning your feet and legs to return to the starting position. Repeat as required. 

LEGS - DUMBBELL SIDE LUNGES 

Movement: Inhale as you take a large step to your right side and lower yourself down until your right knee has a 90-degree bend in it. Exhale as you press yourself back up to the starting position. Repeat on other side as required. 

LEGS - SIMPLE QUAD STRETCH 

Movement: Extend your left leg out straight, keeping your right 
leg bent. Grasp your right foot with your right hand and pull it in as far as you can while pushing your pelvis forward. Hold this position for thirty seconds. Repeat as required on other side. 

LEGS - SIMPLE HAMSTRING STRETCH 

Movement: Keeping your back straight bend at your waist and lean 
forward as far as you can. Hold this position for thirty seconds. 

CARDIOVASCULAR 

TREADMILL 

Interval for 25 minutes

Benefits of Using Whole Body Vibration

There are lots of benefits of Whole body vibration plate exercise machine and some of them are discussed here.

1.It increases the circulation in your entire body and has a significant impact upon you from the top of your head to the bottom of your feet.

2.The increased blood flow can help you in quicker healing too.

3.This exercise helps you increase your muscle strength. By using the whole body vibration plate training with your workout regime you will find that your workout will be even more effective.

4.It increases speed and performance. All of these benefits can be yours by using the whole body vibration plate machine. Whether you exercise by sitting, lying, or standing on this machine, you will find that you will get great benefits that will allow you to live your life to the fullest.

Oversleeping: How Much Sleep Is Too Much?

The amount of sleep you need varies significantly over the course of your lifetime. It depends on your age and activity level as well as your general health and lifestyle habits. For instance, during periods of stress or illness, you may feel an increased need for sleep. But although sleep needs differ over time and from person to person, experts typically recommend that adults should sleep between seven and nine hours each night.

What is the correct way to breathe during exercising?

Proper breathing during exercises where you exert yourself such as lifting, pushing, or pulling is much easier to remember and control than during running long distance. To put it simply: always exhale on exertion. For example, when you are pushing a bench press off your chest, you exhale on the push and inhale as you bring it slowly to your chest. When you are doing a pullup, you exhale on the pulling up motion and inhale on the way down. Breathing during exertion is important in preventing internal injury such as hernia, blood vessel strain, and HIGH BLOOD PRESSURE. 

So is it BAD to do abs everyday ?

Yes. You do not want to train your abs everyday. When you exercise your abs, you are causing small tears in the ab muscles. As you rest and recover, your allow the muscles to heal, and build larger. If you work them everyday, you are not allowing time for those muscles to recover, and rebuild. 

Also, remember to see your abs, you body fat needs to be around 10%. To see real defined abs, the body fat needs to be about 6-8%.

Don't give up

The reason why people give up so fast is because they tend to look at how far they still have to go, instead of how far they have gotten.

Easy on the dressing

Eat a bowl full of fruits and/or veggies each night with dinner. Just go easy on the dressing and high-fat toppings.

1 Muscle You Should Never Ignore