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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.

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.

Selenium


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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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

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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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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