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  <title>Howcast - ediets's favorites</title>
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      <title>02 Intermediate: Legs - Dumbbell Squats</title>
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      <views>186</views>
      <created-at>Wed, 01 Oct 2008 06:46:20 -0700</created-at>
      <rating>1</rating>
      <username>ediets</username>
      <description>
        <![CDATA[This is the first exercise of the Intermediate program. Raphael will teach you how to do this exercise along with several others. If he only had one exercise to chose from this would be the exercise of his choice!]]>
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      <tags>fitness legs dumbbell squats quads triceps exercise healthy diet sitting back heels firm lean mean breathing</tags>
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      <id>38077</id>
      <title>01 Intermediate: Exercises Introduction</title>
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      <views>15</views>
      <created-at>Wed, 01 Oct 2008 06:40:28 -0700</created-at>
      <rating>1</rating>
      <username>ediets</username>
      <description>
        <![CDATA[Raphael Calzadilla has been a personal trainer for over 16 years. He is here to help you get to your goal! Watch and see - Enjoy!!!]]>
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      <tags>fitness lean firm dumbbells fitball flat bench diet ediets healthy workout abs</tags>
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      <id>38068</id>
      <title>15 Beginner: Wrap Up and Key Points</title>
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      <views>8</views>
      <created-at>Wed, 01 Oct 2008 06:34:41 -0700</created-at>
      <rating>1</rating>
      <username>ediets</username>
      <description>
        <![CDATA[You have now completed the Beginner Program. Raphael gives you tips - perform this program 3 days a week, every other day. Also add Cardio 3 or 4 days a week 30 minutes a day.]]>
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      <title>14 Beginner: Back Stretch</title>
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      <views>40</views>
      <created-at>Wed, 01 Oct 2008 06:27:18 -0700</created-at>
      <rating>1</rating>
      <username>ediets</username>
      <description>
        <![CDATA[Congratulations this is the final exercise in the Beginner series. Everyone walks around with tight backs so this will help you relax.]]>
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      <tags>fitness back stretch hands knees relax final exercise healthy diet</tags>
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      <title>13 Beginner: Triceps Stretch</title>
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      <views>45</views>
      <created-at>Wed, 01 Oct 2008 06:18:50 -0700</created-at>
      <rating>1</rating>
      <username>ediets</username>
      <description>
        <![CDATA[Triceps stretch focuses on the back of the arm. Enjoy!!!]]>
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      <tags>triceps fitness exercise stretch back arm diet healthy</tags>
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      <id>38063</id>
      <title>12 Beginner: Chest - Chest/Shoulder Stretch</title>
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      <views>45</views>
      <created-at>Wed, 01 Oct 2008 06:13:34 -0700</created-at>
      <rating>1</rating>
      <username>ediets</username>
      <description>
        <![CDATA[This is Raphael's personal favorite stretching exercising. You are going to twist the torso, hold for 30 seconds, repeat on other side.]]>
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      <tags>fitness chest shoulders stretch favorite twist torso diet exercise</tags>
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      <id>38062</id>
      <title>11 Beginner: Legs - Quadriceps Stretch</title>
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      <views>57</views>
      <created-at>Wed, 01 Oct 2008 06:09:59 -0700</created-at>
      <rating>1</rating>
      <username>ediets</username>
      <description>
        <![CDATA[Stretching segments is very important. After all of the exercises you do, you need to stretch.]]>
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      <duration>111</duration>
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      <tags>fitness legs quadriceps quads stretch exercise diet</tags>
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      <id>38059</id>
      <title>10 Beginner: Abdominals - Double Crunch</title>
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      <views>99</views>
      <created-at>Wed, 01 Oct 2008 06:07:44 -0700</created-at>
      <rating>1</rating>
      <username>ediets</username>
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        <![CDATA[Perform 2 sets of 10 repetitions - after your first set wait 30 seconds and then do the next 10 repetitions of Double Crunches.]]>
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      <duration>98</duration>
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      <tags>fitness abdominals repetitions double crunch diet ediets exercise</tags>
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      <id>38058</id>
      <title>09 Beginner: Triceps - Lying Triceps Extension</title>
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      <views>89</views>
      <created-at>Wed, 01 Oct 2008 06:05:19 -0700</created-at>
      <rating>1</rating>
      <username>ediets</username>
      <description>
        <![CDATA[Now to work the back of the arms - triceps. Raphael Calzadilla will show you how to work off that blubber off the back of your arms. Enjoy!]]>
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      <duration>160</duration>
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      <tags>fitness triceps extension arms raphael calzadilla fat diet free weights ball flat bench exercise future action</tags>
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      <id>38057</id>
      <title>08 Beginner: Biceps - Dumbbell Curls</title>
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      <views>42</views>
      <created-at>Wed, 01 Oct 2008 05:58:21 -0700</created-at>
      <rating>1</rating>
      <username>ediets</username>
      <description>
        <![CDATA[Biceps: beautiful muscle, show muscle. It's a simple exercise watch and see.]]>
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      <duration>135</duration>
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      <tags>fitness exercise biceps dumbbell curls lean beautiful ediets</tags>
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      <id>38056</id>
      <title>07 Beginner: Shoulders - Dumbbell Lateral Raise</title>
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      <views>17</views>
      <created-at>Wed, 01 Oct 2008 05:51:30 -0700</created-at>
      <rating>1</rating>
      <username>ediets</username>
      <description>
        <![CDATA[Watch this video to get educated regarding parts of the shoulder.]]>
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      <duration>141</duration>
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      <tags>fitness exercise shoulders dumbbell lateral raise education arms</tags>
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      <title>06 Beginner: Back - Dumbbell One Arm Row</title>
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      <views>52</views>
      <created-at>Wed, 01 Oct 2008 05:43:14 -0700</created-at>
      <rating>1</rating>
      <username>ediets</username>
      <description>
        <![CDATA[Some of our most important muscles are located in our back. Watch this video to watch and see.]]>
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      <duration>160</duration>
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      <tags>fitness back dumbbell one arm row muscles beginner exercise workout</tags>
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      <id>38050</id>
      <title>05 Beginner: Chest Press</title>
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      <views>23</views>
      <created-at>Wed, 01 Oct 2008 05:40:12 -0700</created-at>
      <rating>1</rating>
      <username>ediets</username>
      <description>
        <![CDATA[This is Raphael's absolute favorite upper body exercises; works the chest, shoulders and biceps]]>
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      <duration>105</duration>
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      <tags>chest fitness upper body exercises shoulders biceps dumbbells</tags>
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      <id>37901</id>
      <title>04 Beginner: Calves - One Leg Calf Raise</title>
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      <views>167</views>
      <created-at>Tue, 30 Sep 2008 11:46:27 -0700</created-at>
      <rating>1</rating>
      <username>ediets</username>
      <description>
        <![CDATA[Calves - lower legs. Why do I have to do work my calves? You have to work your entire body.]]>
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