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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.

Monday, November 19, 2012

4 Products For Your Immune System



Killer bacteria and viruses are everywhere. So what keeps the human race from dying out? Our spectacular immune systems, the protectors of our health— and our species. Considering all the junk we feed ourselves, it's no wonder our immune systems get sluggish and we get sick (some even say that cancer is a direct result of a faltering immune system).

The worst immune-system busters include alcohol, high-sugar foods (disease-causing bacteria feed on sugar, especially the refined type in table sugar, candy and alcohol), cured meats—like bacon that's loaded with nitrosamines—and trans fats, or fats that are mutated through man-made means. To avoid trans fats, look for the words hydrogenated or partially hy-drogenated on food labels; if you see them, don't eat that food.

Even if you avoid all of the above, you're still exposed to plenty of bugs that can take you down and force you to miss workouts. To help marshal your defenses against them, try to boost your immune system through your diet. Here are some excellent immune-system boosters:

Berries. Cranberries, blackberries, blueberries and even strawberries contain anthocyanidins and other immune-system-friendly flavonoids. Plus, they contain dietary fiber and vitamin C.

Immunity Boosters

Cruciferous veggies. Broccoli, cauliflower, brussels sprouts and cabbage contain phytochemicals that can protect against many types of cancer

Immunity Boosters

Green tea. It contains polyphenols, which are antioxidant compounds that can squash the formation of cancer-causing compounds produced in the stomach. Green tea also ramps up the metabolism and increases fat burning.

Immunity Boosters

Soy foods. Eating tofu, soy milk or a soy-protein bar every few days can do wonders for your immune system—and, no, it won't stop you from building muscle. You'd have to eat loads of it every day to get its estrogen-mimicking effects. Taken in moderation, soy can reduce your risk for many diseases, including prostate cancer, due to its many antioxidants and phytochemicals.

Immunity Boosters

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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.