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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 2, 2013

Nutrient Differences Between Plant and Animal Products




Plant products:
  • Nature doesn’t package cholesterol in any food.
  • Nature supplies primarily unsaturated fat.
  • Nature generally packages this fat in small quantities, except in nuts and seeds.
  • Nature never packages fat without fiber and an array of vitamins and minerals.
  • Nature never packages protein without fiber and an array of vitamins and minerals.
  • Nature generally includes carbohydrate, protein, fat, vitamins, minerals and water together in all plants in more modest quantities rather than large concentrations of just one element.
  • Nature has equipped plants to be our major source of energy and protection from disease.

Contrast that with animal products:
  • Flesh and dairy foods all contain cholesterol.
  • These foods supply saturated fat.
  • These foods supply the dangerous combination of both cholesterol and saturated fat together.
  • Cholesterol and saturated fat are in larger quantities than the unsaturated fats in plant foods.
  • Fat comes without fiber.
  • Protein comes without fiber.
  • These foods are noted for supplying only a few elements, in higher concentrations, rather than a wide array of nutrients in modest amounts.
  • Flesh has no significant carbohydrate, the body’s premium fuel.

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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.