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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.

Monday, October 5, 2015

Boot Camps Boost Fitness, Burn Fat

Veteran Army trainer Guy Perreault of Seacoast Boot Camp Tells why

Fitness boot camps are a phenomenon. Health clubs have pre-programmed machines with built-in heart monitors, yet old-school options like flipping tires or squat-thrusting at 6 AM has impacted our fitness-frenzied culture like a medicine ball slammed on a mat-another boot camp staple.

For 20 years, Guy Perreault was Master Trainer of the First 179th FA Battalion of the US Army, responsible for the fitness of 400 soldiers. He brought the same techniques--straight from the Army's Physical Fitness Field Manual-to Seacoast Boot Camp, which he launched in 2006 in Portsmouth, NH.

His philosophy, "Hit it hard, hit it fast, be intense-make every workout count."
boot camp fitness

Perreault's program runs six weeks with four 45-minute sessions per week. "Enlistees" run, lift, do calisthenics, and use isometrics and offbeat exercises (e.g. swinging kettle bell weights) to work each muscle group, simultaneously building endurance. Repetitions without rest raise metabolism, which burns calories long after each workout.

TpxMuscle: What makes fitness boot camps so popular?

G.P. It's the toughness, the intensity. When you leave here, you feel like you've done something; it's 7:30 in the morning and you've done more of a workout than you've probably ever done before.

TpxMuscle: Why does this stuff work?

G.P. When you're working out, and you're hitting it hard for 45 minutes, running, using heavy weights, staying, that's going to increase your metabolism. You'll burn several hundred calories during you workout, and, more importantly, continue to burn them for the next 12 to 48 hours.

TpxMuscle: Do you see a similar cohesion in your fitness boot camps that you saw in the Army?

G.P. I really do. In the military, you get to know people a lot better because you're with them longer. But what I find in fitness boot camp is that everybody works out with everybody, they get to know one another, and no one wants to fail. They want to pass; they want to complete the workout and the course, and they want you to complete it, too.

TpxMuscle: What's the biggest misconception people have about boot camp?

G.P. A big misconception is that one must be in shape to attend, but you can come to boot camp at any fitness level. Another problem is unrealistic expectations. There's so much bad information out there, diets, infomercials, videos. People think they're going to look great in two weeks.

TpxMuscle: Do you think there's an information and gadget glut that distracts people from consistent exercise?

G.P. Even for me! The fitness community gets smarter all the time. I'll start reading or looking at something, get caught up and think, maybe that will be really good! But then I stop and say, think about what we're doing here. Often we get hung up on terminology and stop there. Someone will say, "I belong to a gym." I'll say that's great, but a gym is a building, a location. What matters is what you do when you work out.

TpxMuscle: Have you changed your program at all?

G.P. That's a challenge. I do a lot of tinkering with it. If I just ran a six-week program with new people all the time, I could use the same program, but I have so many repeats that I have to keep changing it. The program is always evolving, but we're still sticking with the basics, the manual, but what I change is the parameters such as time, how much running, what circuits I'll use.

TpxMuscle: Are you surprised by how many repeat customers you have?

G.P. Not anymore, but at first, yes. I just figured people wouldn't stay and stay and stay. I asked myself what keeps them coming back? I'm sure it's the intensity.

Friday, October 2, 2015

Who is the World's Best Personal Trainer?

personal trainer

If you are looking to build muscle, lose fat or just feel a little better physically, it seems like a fairly obvious step to search on the internet for information. Unfortunately, this is where the problems occur. Differentiating between some of the best trainers in the world and the 140-pound "trainer" with a great publicist but no real training experience is not easy. Following advice from the former is a great way to get set for consistent progress for years, whilst the latter will lead to frustration and stagnation. Here are three coaches who can be relied upon for great training advice.

Keeping it Simple with Dan John

Exercise can occasionally become a horribly complicated affair. Which one, how many, what tempo, concentric contractions, eccentric contractions, life is not easy for the trainee. Dan John has the gift of making it simple and communicating his ideas with humour. If you were to follow the advice of just one person for the rest of your training career, Dan John would be a perfect choice. He has written about everything from improving highland games performance to fat loss and his advice is easy to follow and produces results.

Losing Fat With Craig Ballantyne

Craig Ballantyne is a coach based in Toronto, Canada. He is more of a specialist than Dan John in that his Turbulence Training protocol is based on losing body fat. He is also fairly heavily promoted all over the internet, which can be somewhat off-putting, but the fact of the matter is that he offers very good advice for those interested in losing body fat in the most efficient manner possible. Craig recommends a healthy diet based on whole foods rather than supplements (although he is not anti-supplements as such). His workouts are based on combining weight training and intervals to really rev up the body's metabolism and keep burning fat as fuel.

High Threshold Hypertrophy With Christian Thibaudeau

Christian Thibaudeau is a French Canadian coach who is currently one of the leading lights in hypertrophy training. His methods are extremely innovative, and probably not for the beginner. He associates various training methods with a particular peri-workout nutritional protocol. The supplements he recommends can be expensive, but are by no means necessary to profit from the training advice than Christian offers. He is also regularly present in his own section of the t-nation forum, so it is possible to ask him questions directly.

These three coaches are by no means the only choices available. Jim Wendler's 5/3/1 is a great programme, as is Doggcrapp. However, Dan John, Craig Ballantyne and Christian Thibaudeau offer solid advice which covers all areas of fitness.

Tuesday, September 29, 2015

Selenium: An Antioxidant Mineral

selenium food
Selenium Food

Antioxidants are an important part of anyone’s diet if they have longevity and overall health in mind. It’s not fun reaching old age and then finding out that you can’t enjoy a lifetime of hard work because you are sick. The only way to stay younger and look better is to make sure that your diet includes at least one antioxidant mineral.

A good way you can do this is to start taking supplements that have a specific antioxidant mineral like selenium. Taking a supplement will help you even more if your diet is already rich with antioxidants from fruit and vegetables. There is even a dark chocolate antioxidant.


This antioxidant mineral is unique as it helps your body to produce its own antioxidants to fight off the free radicals that are so destructive to your well being.

Selenium works best with Vitamin E, when these two get together you can be sure only good things will follow. You can even prevent arthritis by regularly taking the two together. There are two ways to go about increasing antioxidants in your body.

One is to take selenium supplements and increase the amount of Vitamin E in your diet through natural foods. Another way is to take both selenium and a Vitamin E supplement. When you take selenium it combines with proteins in your body to make selenoproteins.

Selenoproteins will help your body to produce glutathione, a natural antioxidant that can further eliminate free radicals in your body. Besides helping to eliminate free radicals there are plenty of reasons to keep taking selenium.

The health benefits of a regular intake of selenium include healthy blood vessels, reduce the risk of stroke, reduce incidences of heart disease, and surprisingly it can even increase fertility in men. This really is a super antioxidant mineral.

When you combine this with antioxidant rich fruit and vegetables you are sure to feel better. The vitamins and fibre that you get from fruits and vegetables will also reduce incidences of bowel cancer.

There is no reason not to take it as there are no negative side effects. You can only get better when you keep taking selenium. Used as a supplement you can be guaranteed of better health in the future. So safeguard your future healthy by taking selenium now so that you don’t have to pay for it later in life.

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Thursday, September 24, 2015

Enzymes Affect Every Cell in Your Body


There are hundreds of different enzymes but to simplify things we are going to talk about three of them.


This enzyme breaks down carbohydrates (sugars and starch in fruits, vegetables, wheat, dairy etc.) and converts them to sugars or glucose.

Digestion with amylase begins in the mouth with saliva when you chew food. This is why you can hear the echo of mother in the back of your mind telling you to chew your food 27 times before swallowing. But she was right. The more you chew, the more amylase you have breaking down carbs for better absorption.


Protease is the enzyme that breaks down protein. This is an important enzyme and works with the hydrochloric acid in the stomach to convert protein into amino acids that can then be absorbed through the intestines.

It can also breakdown certain viruses and bacteria and this is an important function because a lack of protease can reduce the ability of the immune system.


Lipase is the enzyme that along with bile, breaks down fat into fatty acids and glycerol. This is a very important function because when fat cannot be broken down properly you can end up with elevated cholesterol and triglycerides and have difficulty losing weight. Although it is easy to consume too much fat, the other side of the coin is that the body needs a certain amount of fats to stay healthy.

These three enzymes breakdown the majority of the foods you eat and are necessary for proper digestion. A lack of any of them can cause problems with your body.

Sometimes symptoms of associated with lack of these enzymes can be confused with something else and you end up not getting the results you wanted.

Something as simple as taking enzyme supplements can resolve issues you may have with your body. Of course you want to check with your health care provider about any enzymes supplementation.

Monday, September 21, 2015

Cinnamon, More Than Just a Spice!


I have always loved the taste of cinnamon, especially around the holidays! So I was pleasantly surprised to come across some research on this delicious spice from the USDA Research Center in Maryland.

When they researched how some foods affected glucose levels in the body, they quite by accident discovered that cinnamon stabilized and even lowered the glucose levels in the body. They were conducting this study with apple pie. They had expected it to spike glucose levels but were baffled when that was not the case. Turns out it was the cinnamon!

The studies they did with rats were very telling. One group were given a low sugar diet and the other a diet high in high fructose corn syrup but with cinnamon. Both groups fared the same even though the high fructose corn syrup should have spiked glucose levels up.

A study done on diabetics also turned up some interesting statistics. The group given up to 6 grams of cinnamon had a reduction in glucose levels by almost 30%! There were no significant changes in the placebo group!

Another study I found on cinnamon was that it is a great anti-microbial! In a 2003 issue of International Journal of Food Microbiology, they did an experiment with carrot broth and a few drops of cinnamon oil. After 60 days, the cinnamon showed itself to be a fantastic preservative. The regular carrot broth was breeding food borne pathogens very quickly despite refrigeration.

So eat up! Cinnamon is good for you!

Friday, September 18, 2015

A Guide to Best Natural Antioxidants

Antioxidants can help prevent various health problems, and incorporating them in daily diet is a good way to stay healthy. It is better to protect our bodies by getting the antioxidants from natural sources rather than by using prescription drugs. There are few best natural antioxidant foods that help you take good care of your health.

Best Natural Antioxidant Foods

natural antioxidant foods

Strawberries, blackberries, blueberries, raspberries and cranberries are one of the best natural antioxidants as they have great healing power and they also smell and taste great. They help prevent heart disease and cancer. Blueberries are known to slow aging, and help improve your mind.

Tomatoes are also one of the best natural antioxidants that help prevent cancer. Men who take diet rich in tomatoes have lower risk of developing prostate cancer. The antioxidants in tomatoes also ward off the cataracts and macular degeneration. Lycopene found in tomatoes is known to help fight lung cancer and breast cancer.

Garlic is considered one of the best natural antioxidant, and there are many reasons to incorporate this herb in your daily diet. It is packed with antioxidants that help fight off colds, prevent against cancers, effects of aging and heart disease. It also lowers the cholesterol level and blood pressure. Garlic contains Allium, which is also found in leeks, onions, chives, scallions and shallots.

Whole grains such as brown rice, cereals and breads are best natural antioxidant foods, and vitamin E found in these food items is a known to prevent cancer. These foods fight variety of cancers like liver and colon cancers, and breast cancer. You just need to switch from white to whole grain foods for much better health and taste.

Carrots are a great source of beta-carotene, and are considered one of the best natural antioxidant foods. The antioxidants found in carrots help fight stomach, lung, esophageal, breast and bladder cancers. Cooked carrots are better as they have higher levels of antioxidants.

Some of the other sources of natural vitamins and antioxidants are tea, spinach, Russet potatoes, nuts, red grapes and broccoli. Nuts are one of the best natural antioxidants, and help fight heart disease and cancers. Nuts such as almonds, cashews, pistachios, pecans, walnuts, pine nuts, hazelnuts, macadamia nuts and peanuts contain great amounts of antioxidants.

As per doctors, it is best to eat your fruits and vegetables as these are good for your overall health. Consume nuts for snacks, and avoid sugary fatty food items. As an alternative, you can also take daily pill of antioxidants to keep your body healthy, however doctors and nutritionists recommend getting your daily dose from natural sources.

Sunday, September 13, 2015

A Guide to All Natural Antioxidants

There is always a constant search for best sources of all natural antioxidants, and ways to incorporate them in our daily lives. Antioxidants are extremely important for good health, and natural foods are the best way to get them. These days, markets are flooded with a variety of dietary supplements, but no supplement can beat the antioxidants that are obtained directly from natural foods.

All Natural Antioxidants

It is easy to judge how much antioxidants you can get from a particular fruit or vegetable based on its color. Brighter colors give more useful vitamins, and berries are one of the best sources of antioxidants. Raspberry, blackberry, cranberry, strawberry and blueberry are all natural antioxidants that are high in flavonoids. They successfully neutralize the damage caused by free radicals. Grapefruits, oranges and other citrus fruits are all natural antioxidants, and if you prefer drinking juices, choose freshly squeezed ones.

antioxidants in berries

The foods that have all natural antioxidants don’t have to be tasteless or bland, and you can make delicious deserts and shakes from berries. The antioxidant properties of these fruits is not reduced if you add sugar to them, however, adding cream, milk or other milk product does affect them. While preparing berry deserts, keep in mind that dairy products minimize the effects of natural antioxidants.

Fruits and vegetables are all natural antioxidants, but these are not the only sources. Green tea is a good source of flavonoids, so if you love tea, choose the green variety. Coffee is yet another unusual all natural antioxidant, but must be taken without milk to get full benefits. Dark chocolates are also good sources of antioxidants, and bring great benefits to health if eaten in moderation.
When trying to include all natural antioxidants in your daily diet, choose fruits over other junk snacks. Dry fruits are also good all natural antioxidants, and prunes and dates are best natural antioxidants. But, if you are trying to lose weight, be careful, as these are high is sugar as well.

Garnishing your dishes with coriander, dill and parsley is also beneficial as these are excellent all natural antioxidants. Most of the spices are also high in antioxidants, and also give rich flavor to the food. Stir fry your vegetables so that their antioxidants are preserved. Heat destroys most vitamins, hence less cooking is always better.
All natural antioxidants bring many health benefits, and regular consumption of foods high in oxidants works as cancer prevention as well. Make these foods a regular part of your diet, and if it is not possible for you, take the antioxidant pills.

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.

Tips for Bodybuilders

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.

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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.

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