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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.

Wednesday, January 9, 2013

Facts About Basic Fats


Basic Fats

Cholesterol: A waxy, fatlike substance, classified as a lipid and found in all tissues in humans and other animals. It is thus in all foods from animal sources—meat, eggs, fish, poultry, and dairy products. No plant-derived food contains cholesterol. Cholesterol is essential to life. It is part of all cell membranes, certain hormones, vitamin D, and other substances. The body makes all the cholesterol it needs; you don’t need to consume any to stay healthy.

Lipoproteins: Packages of proteins, cholesterol, and triglycerides, assembled by the liver and circulating in the blood.

LDL, or low-density lipoprotein carries cholesterol through the bloodstream, dropping it off where it is needed for cell building—and leaving any unused residue of cholesterol in the arterial walls. Since it takes cholesterol into the system, LDL is referred to as bad cholesterol. It can be oxidized (combine with oxygen) in the bloodstream, and that may enhance its ability to produce the artery-blocking plaques that can lead to heart attack.

HDL, or high-density lipoprotein, as it circulates in the bloodstream, picks up cholesterol and brings it back to the liver for reprocessing or excretion. Because HDL clears out cholesterol, it is referred to as good cholesterol.

Triglycerides: These fats circulate in the bloodstream along with cholesterol and other lipids. They come from the food we eat; they are the body’s stored form of fat. Thus when people say, “I’m too fat,” you might say their triglycerides are showing. The body can also assemble triglycerides in the liver.

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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.