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Supported Single-Arm Dumbbell Row

Supported Single-Arm Dumbbell Row

Hold a dumbbell in your right hand, place your left hand on a bench in front of you, and assume a staggered stance, left foot forward. Hold your elbow in as you row the wight to the side of your torso. Do 10 reps, switch arms and leg positions, and repeat the movement.

Dumbbell Triceps Kickback

Dumbbell Triceps Kickback

Grab a pair of dumbbells, bend your knees and lean forward so your torso is nearly parallel to the floor. Tuck your upper arms next to your sides, bend your elbows, and hold your forearms about parallel to the floor, palms facing up. Simultaneously extend your arms straight back and rotate the weight so your palms end up facing each other. Return to the starting position. Do 15 reps.

Dumbbell Hammer Curl and Press

Dumbbell Hammer Curl and Press

Standing with your feet shoulder-width apart, hold a pair of dumbbells at arm's length by your sides, palms facing each other. Without moving your upper arms, curl the weights to your shoulders, and then press them overhead until your arms are straight. Reverse the move to return to the starting position. Do 10 reps.

Tuesday, April 1, 2014

Golden Rules of Healthy Nutrition

healthy nutrition

Rule 1. Eat at least one gram of protein per pound of body weight. It is no secret that the protein - is strategically important for the proper functioning of our body. You definitely need to replenish the amount of protein if you want to build muscle mass. Remember that protein deficiency is bad not only for your muscles, but also the internal organs. If you do not get enough protein from food, the body begins to break down your muscle protein in order to produce the required amino acids.

Rule 2. Get 20-30% of daily energy intake from fat. Fat - is also a very important element, because it is part of the cell membranes. Also keep in mind that the steroid hormones that are so important for muscle growth are also of lipid nature and the best metabolic response to training requires adequate supply fats. Find the necessary fats in vegetable oils, eggs and lean meat.  

Rule 3. Eat at least 25 calories per pound of body weight. If you are a man and you are involved in weight lifting process, it is best to receive 30-35 calories that will allow you to grow. If you weight arround 90 kg, for a set of mass you need to consume 2700-3150 kilocalories, and for fat loss - 2250 kcal.  

Rule 4. Always eat the necessary amount of carbohydrates. Generally you should eat 3 grams of carbohydrate per kilogram of body weight, but if train lot, you can increase this number. Remember that the lack of carbohydrates may hinder the recovery problems and cause health problems.

 Remember that no supplements or vitamins will help you achieve the expected results if you do not respect a competent and faithful diet. If you want good results, you have to strictly follow the regime, providing the body with all necessary substances for adequate growth and recovery.

Sunday, May 5, 2013

Types of Muscle Fibers


Type I fibers (sometimes called slow-twitch or slow-oxidative fibers) are better designed for prolonged exercise performed at a lower intensity. In comparison to Type II fibers, Type I fibers will have more mitochondria and rely more heavily on the aerobic generation of ATP. The primary energy molecules used to generate ATP in these muscle cells will be fatty acids and glucose. Since ATP production in mitochondria requires oxygen, proper function of these muscle fibers is very dependent upon oxygen supply via the blood. Luckily, Type I muscle cells always seem to have many capillaries around them to deliver oxygen-endowed blood. In addition, Type I fibers contain a substance called myoglobin which is an iron-containing protein that binds oxygen and serves as an oxygen reserve for these cells during exercise.

Type II muscle fibers (sometimes called fast-twitch or fast-glycolytic fibers) can execute a much faster speed of contraction than Type I muscle fibers. This is to say that Type II muscle fibers are designed to generate force more rapidly, thereby allowing them to be more powerful. This will allow a job to be performed in a shorter amount of time. Meanwhile, Type II muscle fibers are relatively limited in their ability to generate ATP by aerobic means. So, when these cells break down glucose to pyruvate andgenerate a couple ATP in the process, much of the pyruvate that is formed will then be converted to lactic acid (lactate). This is because these muscle cells have less mitochondria and receive less oxygen as they are served by fewer blood vessels.

Muscle Structure

Thursday, May 2, 2013

Take Your Oatmeal Breakfast


Oatmeal

Oatmeal is an inexpensive and delicious way to get more fiber into your diet. One reason oats are such a good choice is that only the inedible outer hull of the oats is removed in processing. The oat bran stays on the kernel, so you always get some bran whenever you eat oat foods. The oatmeal shelf at the supermarket can be a little confusing. Here's a rundown:

Steel-cut oats. The most expensive kind, these are oat grains that have been cut very roughly. They take a long time to cook (20 to 30 minutes—plus you have to stir them a lot), but the extra-chewy, nutty flavor is worth it. Tip: Save some money by buying your steel-cut oats in bulk at your health food store.

Rolled oats. Also called “old-fashioned” oats, these are the oats that come in the familiar round carton. You can also buy “table-cut” oats in bulk at health food stores. To make these oats, raw oats are steamed, rolled into flakes, and dried. Rolled oats cook in just five minutes; table-cut oats take a few minutes longer.

Quick oats. Basically the same as old-fashioned oats, but the flakes are rolled thinner so the oats cook faster. They have slightly less fiber, but take only three minutes to cook.

Instant oats. These oats are flaked into such tiny pieces that all you have to do is add boiling water and stir. The processing reduces the fiber content a little, but the real problem is that these products almost always have added sugar and artificial flavorings.

Monday, April 29, 2013

Symptoms of Vitamin B12 Deficiency


Clinical deficiency can cause anaemia or nervous system damage. Most vegans consume enough B12 to avoid clinical deficiency. Two subgroups of vegans are at particular risk of B12 deficiency: long-term vegans who avoid common fortified foods (such as raw food vegans or macrobiotic vegans) and breastfed infants of vegan mothers whose own intake of B12 is low.

In adults typical deficiency symptoms include loss of energy, tingling, numbness, reduced sensitivity to pain or pressure, blurred vision, abnormal gait, sore tongue, poor memory, confusion, hallucinations and personality changes. Often these symptoms develop gradually over several months to a year before being recognised as being due to B12 deficiency and they are usually reversible on administration of B12. There is however no entirely consistent and reliable set of symptoms and there are cases of permanent damage in adults from B12 deficiency. If you suspect a problem then get a skilled diagnosis from a medical practitioner as each of these symptoms can also be caused by problems other than B12 deficiency.

B12 Vitamin

Infants typically show more rapid onset of symptoms than adults. B12 deficiency may lead to loss of energy and appetite and failure to thrive. If not promptly corrected this can progress to coma or death. Again there is no entirely consistent pattern of symptoms. Infants are more vulnerable to permanent damage than adults. Some make a full recovery, but others show retarded development.

The risk to these groups alone is reason enough to call on all vegans to give a consistent message as to the importance of B12 and to set a positive example. Every case of B12 deficiency in a vegan infant or an ill informed adult is a tragedy and brings veganism into disrepute.

Friday, April 26, 2013

What is Exercise Intensity?


Exercise intensity refers to the level of exertion. For instance, lifting a weight that results in muscular fatigue after just a few repetitions or “reps” of an exercise is pretty high with respect to intensity. So too would be an all-out running or cycling sprint where fatigue occurs in a minute or so. Basically, the higher the intensity, the shorter the possible duration of the exercise. To reach such a high level of intensity, exercise often includes resistance against an otherwise simple movement of a muscle group or related groups. Examples of resistance training include weight training or running on an incline (for example, running on hills or a graded treadmill) or cycling (for example, cycling uphill or an exercisebike with variable resistance). It is the level of the resistance that dictates the level of intensity. Higher intensity and muscular fatigue will be associated with muscle adaptations that will allow for greater strength and power. In this case, muscles can enlarge or “hypertrophy.”

Training

Wednesday, April 24, 2013

Muscle Minerals


Did you know that a deficiency of certain minerals can derail your workouts by limiting muscular contractile abilities? Here are the ones you should be concerned with:

Calcium. You need it for muscle contraction—including your heart-pumping ability—as well as bone formation and strength and blood clotting. Aim for about 1,200 milligrams a day.

Potassium. It helps strengthen nerve impulses throughout the body—including the muscle—and controls blood pressure. Try to get about 4,500 milligrams a day (most Americans get only about half that).

Magnesium. It also helps muscle and nerve function and is considered an energy and immune system booster. Plus it helps improve calcium absorption and regulate blood sugar levels (to fight against diabetes). Shoot for about 400 milligrams a day.

Athlete

Friday, April 19, 2013

Dangers Of High Protein Diets


Protein Diet

At one time there was a belief that higher intakes of protein can be problematic to health. Today we know that for most people this isn’t the case. In fact, diets with a higher level of protein then the RDA are encouraged for athletes as well as people during weight loss. Two areas of health have been the target for concern regarding higher protein intakes.

The first is kidney health. It was long believed that since higher intakes of protein leads to the formation of more nitrogen-based compounds such as urea, this work become detrimental to the kidneys. However we now know that this isn’t the case unless a person has a special situation related to the kidneys and receiving guidance from his or her physician.

The second area is in relation to bone. Some research efforts have determined that when diet protein levels increase, so too does the level of calcium in the urine. This lead to the conclusion that high-protein diets cause a loss of calcium from bones, rendering a person more prone to osteoporosis. However, follow up research has shown that the higher protein intake also increases calcium absorption, thus leading to a corresponding increase in calcium in the urine.

So, like kidney dysfunction, the notion that a high protein intake, such as 25 percent of calories for weight loss or maintenance, leads to osteoporosis has not been shown to be true.
 

Ultimate 30's Workout

Increase the amount of testosterone and growth hormone your body produces by working multiple muscle groups and keeping rest periods short. For cardio, your lactate threshold can still be increased throughout your thirties, so intervals are king to counter any loss of lung power.

Ultimate 40's Workout

Short, sharp shocks are the way to fire up your body in your middle years - which means you can forget long-winded weights workouts. Vary exercises, intensity and timings to keep your muscles guessing.

Ultimate 50's Workout

You may not be able to lift the heaviest weight, but that's okay. Instead, stretching and yoga should be part of your training, and body-weight moves can replace heavy workouts. Do three sets of 10 reps of the following exercises to protect your joints and maintain muscle mass and testosterone.