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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.

Sunday, December 16, 2012

The Benefits of Vitamin E


A deficiency of vitamin E is quite rare. There are three main reasons why this is true. (1) The vitamin is so widespread in food that it would be very difficult to create a deficit; (2) because vitamin E is fat soluble, the body efficiently stores it in body fat and has continuous, ample reserves; and (3) the body cells may recycle their working supply of vitamin E. Cases of toxicity are also uncommon. It is being put to constant use in the body as an antioxidant.

Vitamin E Functions
The primary role of Vitamin E is that of antioxidant, acting like a bodyguard for other substances. By being destroyed itself, it protects polyunsaturated fats and other fat-soluble substances like vitamin A, from being oxidized. It serves as a main defender against the chain reactions of damage which oxidation can precipitate. It exerts an especially important influence as an antioxidant in the lungs where cells are exposed to high oxygen concentrations which could destroy their membranes. It also protects the membranes of the red blood cells as they transport oxygen from the lungs to other tissues.

Vitamin E protects the white blood cells which guard against disease and may also play a role in immunity. Normal nerve development depends on this nutrient. Researchers have consistently found a link between vitamin E and a lower risk of heart disease. However, the dosages used in these studies have been high, and evidence is not yet strong enough to recommend supplementation at that level.

Vitamin E Food Sources

  • Vegetable oils and products made from them, such as margarine, mayonnaise and salad dressing.
  • Nuts, seeds (especially sunflower) and legumes (especially soybeans)
  • Wheat germ and whole grain products
  • Green leafy vegetables, corn, avocados, sweet potatoes, and mangoes. 

Vitamin E

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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.