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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, April 26, 2016

How to Get More Muscle from Healthy Foods

The human race is putting a great deal more emphasis on health lately, and one of the issues that we face is getting to a healthy weight, without losing healthy muscle. If this is a concern of yours, you need to know how to get more muscle from healthy foods.

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Why We Lose Muscle Dieting

We tend to lose healthy muscle when we are dieting because we severely limit foods. The body is self preserving, and when you deprive it of food, it will literally start feeding on itself – primarily from muscle.

This is why eating is such an essential part of any weight loss program. You want to supply your body with the food that it needs to burn for energy, and foods that will more or less direct the body to burn fat for excess energy sources, instead of muscle.

Nutrition Information to Retain Muscle and Lose Fat

If you want to eat healthy to build or retain muscle, you need protein. Protein comes from poultry, meat, eggs, fish, nuts, and beans. You also need vegetables, and green vegetables are the healthiest. Fruit is important for the vitamins and minerals that it contains, and experts agree that you should include one fruit with each meal. You also need whole grain foods to use for energy. This includes oats, rice, breads, and even pasta, but these foods should be greatly limited.

Surprisingly, your diet needs fat as well. The best type of fat to consume is fat that contains Omega 3 fatty acids, such as fish and olive oil. You also need to make sure that you are hydrating the body properly with water. Experts agree that you need approximately one liter of water for every 1000 calories that you burn.

You Must Exercise for Healthy Muscle

You can eat healthy all of the time and still not have healthy muscle. You must combine healthy food with healthy exercise to obtain healthy muscle, and there is no way around this. Additionally, you must be doing the right type of exercise.

The best exercise for building muscle is strength training exercises, such as lifting weights. You should be participating in strength training exercises at least three times per week, for thirty minutes at a time. You must also do exercises that get your heart rate up, such as aerobics two to three times a week. What this means is that for overall great health and healthy muscle, you need to be exercising at least five times a week.

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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.


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.



Bodybuilding World

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.

Famous Bodybuilders