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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.

Thursday, May 2, 2013

Take Your Oatmeal Breakfast


Oatmeal

Oatmeal is an inexpensive and delicious way to get more fiber into your diet. One reason oats are such a good choice is that only the inedible outer hull of the oats is removed in processing. The oat bran stays on the kernel, so you always get some bran whenever you eat oat foods. The oatmeal shelf at the supermarket can be a little confusing. Here's a rundown:

Steel-cut oats. The most expensive kind, these are oat grains that have been cut very roughly. They take a long time to cook (20 to 30 minutes—plus you have to stir them a lot), but the extra-chewy, nutty flavor is worth it. Tip: Save some money by buying your steel-cut oats in bulk at your health food store.

Rolled oats. Also called “old-fashioned” oats, these are the oats that come in the familiar round carton. You can also buy “table-cut” oats in bulk at health food stores. To make these oats, raw oats are steamed, rolled into flakes, and dried. Rolled oats cook in just five minutes; table-cut oats take a few minutes longer.

Quick oats. Basically the same as old-fashioned oats, but the flakes are rolled thinner so the oats cook faster. They have slightly less fiber, but take only three minutes to cook.

Instant oats. These oats are flaked into such tiny pieces that all you have to do is add boiling water and stir. The processing reduces the fiber content a little, but the real problem is that these products almost always have added sugar and artificial flavorings.

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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.