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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.

Saturday, January 5, 2013

Important Minerals: Chromium and Copper



Chromium is important in the metabolism of carbohydrates and fats. It works closely with the hormone insulin, facilitating the uptake of glucose into cells and the release of its energy. Thus both the regulation of glucose and the action of insulin are impaired by a dietary deficiency. Some studies have shown that supplements of a specific form of Chromium called chromium picolinate encourage the building of muscle. That makes it a hit with body builders.

However, other studies have found the chromium picolinate supplement to be ineffective. Although chromium is available in a variety of foods, food processing results in losses. A diet high in simple sugars also depletes chromium in the body.
Food Sources of Chromium are: Whole grains, nuts, broccoli, brewer’s yeast, wheat germ, fortified cereals, prunes, peanuts, peas.

Health minerals


Copper helps in the formation of red blood cells and assists in keeping bones, blood vessels, nerves, and immune system healthy. Studies indicate that copper deficiencies may be related to anemia, arthritis, heart disease, high cholesterol, heart irregularities, and high blood sugar. It is still under study for the role it may play in heart disease. Megadoses of vitamin C interfere with copper absorption.

Food Sources of Copper are: Whole grains, legumes, nuts, seeds, mushrooms, tomatoes, bananas, grapes, potatoes and dried fruit.
Health minerals
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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.