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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.

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.

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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.


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Ultimate 40's Workout

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