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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, May 15, 2012

Vitamins and Minerals

Vitamins and Minerals

Vitamins and minerals are the micro nutrients that complete your diet. These are essential and make your body work properly. They boost your immune system and support normal growth and development. Often overlooked perfecting this element of your diet will vastly improve your chances of success in the gym.


There are two groups of vitamins: fat soluble e.g. A, D, E and K; and water soluble e.g. B and C.
Fat soluble vitamins are absorbed into the bloodstream and stored in the liver. As they can be stored they are not required to be replenished on a daily basis. Whereas with water soluble vitamins you will need a fresh supply daily as they cannot be stored.

Each one serves a function and must be present in the correct amount.


Minerals also play an important role in maintaining good health and fitness. These are needed on a daily basis and can be obtained from a well-balanced diet.

Minerals come in two groups; macro and micro.

Macro minerals are:
Micro minerals are:
By supplementing your diet with a pill will have no ill effect and ensure that you are getting enough of each one.


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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.