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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.

Friday, June 15, 2012

Diet and Nutrition Program - What You Need to be Successful

Diet and Nutrition Program

By making changes to your diet you will begin to see and feel a number of improvements to your body and to your life. You will feel you have more energy, you will lose weight, your skin will become healthier and many other health benefits inside your body that can easily be ignored if not immediately visible. Any successful diet and nutrition program is made up of many different components. The following are just some of the basic things you should include in your diet and nutrition program.

Books and Software

In order to change the way you eat you should educate yourself as to the real truths about nutrition. At we have information to get you started on the road to educating yourself. However you should also consider investing in some books for further reading. There are a wide range of books in our store. Remember to look for reputable diet and nutrition books and not just
the latest fad diet books. These never work as they usually focus on cutting out some element of your diet such as carbs. However these elements that are cut out generally tend to be essential part of a balanced diet.

Software can also be a useful tool in your diet and nutrition program.

You see everyone nutrition program should be different from everyone else. That’s because we are all different and our bodies need different amounts of each nutrient. For example someone weighing 200lbs will need to consume more than someone weighing 150lbs. That’s because their BMR (basal metabolic rate) will be different. The great thing about nutrition software is that you enter your height, weight, gender, goal, and activity level and it generates your plan. This is like having a nutritionist on call 24/7. A good software program can produce a wide varied diet ensuring you get what you need every day. The one I recommend is plan:one – online nutrition expert, as it is geared towards fitness enthusiasts but can be used by anyone.

Another great reason to use books and software is that you can keep track of your progress. Track everything you eat, the recipes and times and see what’s working best for your body. By producing charts you can easily see the best foods for your goals. This can be a motivator whenever you see a graph of your weight and body fat decreasing. It can also be used to stay on target. If you will yourself going astray you can read your books or consult your software and quickly get back on track.

Talk to an Expert

Before embarking on any diet and nutrition program, you should always talk to your doctor. He or she will know your medical history and be able to advise as to best way to go about your quest. A doctor will also help ensure you make healthy decisions and can give top tips on every element of your program. A doctor can help you understand anything you can’t get your head around and help you make decisions that are best for you. Checking in with your doctor from time to time will ensure you are being as healthy as possible.

Committing to a diet and nutrition program is not easy and requires a lot of strength to stay on track. By taking advantage of every available resource can really make the difference between success and failure. Good luck on your goals. Feel free to share your results with

Carbs for Muscle Building


Carbohydrates otherwise known as carbs have really gotten a bad rep over recent years. Being attacked by the fitness and dieting sectors alike. The truth is these attacks are unjustified as carbs should be the cornerstone of any nutrition plan.

Carbs are the body’s preferred source of energy which makes them essential for athletes and strength trainers alike and are needed for muscle building.

The Truth About Carbs

Upon digestion carbs are broken down into glucose or converted to glycogen to be stored. The glucose enters the blood stream as blood sugar to provide food to the brain and to the nervous system to keep you mentally alert.

Glycogen is the body’s fuel and is stored in the muscles and kidneys. Once the glycogen stores are filled the excess is stored as fat. When muscles need the energy glycogen is broken down to release energy in the form of glucose.

However when glycogen levels are depleted due to prolonged periods of exercise the body begins to use protein as an energy source. This diverts the valuable proteins away from its primary function of muscle repair and maintenance which is detrimental to muscle building.

Fat is another energy source but it is the least available to the body and is dependent on the presence of carbs to trigger its metabolism. Therefore without sufficient carbs in the body fat cannot be burned and remains stored.

Therefore sufficient carbs ensures that protein is preserved and that fat can be mobilized effectively into energy when additional fuel is required.


Carbs fall into two main categories; simple and complex.

Simple contains simple sugars such as fructose and glucose which are commonly found in fruit, honey, refined sugars. Simple carbs can provide a quick release of energy to the body. This can useful post exercise.

Complex carbs occur in cereals and grains. Complex carbs are slower to digest and as such act as slow release fuels for the body and are satisfying and filling to eat. Complex carbs also contain soluble and insoluble fibers which are essential for healthy digestion.

Maintaining a high carb diet is essential for everyone, especially for strength trainers and athletes.
Many carb sources also provide other nutrients, fruits and veg for example provide vitamins A and C. Whereas simple carbs really only provide an excess of calories, with little to no nutrients. This leads to excess body fat. Therefore you maybe don’t need to cut carbs; you may just need to trade the bad for the good.

When selecting your carb sources a focus should be made on fiber. There are two types of fiber; soluble and insoluble. Soluble occurs in oatmeal, nuts and seeds, and most fruits. Insoluble fibers are found in whole wheat bread, barley, brown rice and most veg.


By consuming sufficient carbs in the diet, protein is prevented from being used as energy. This means it can be used on repair and growth of muscle.

Glycogen stores are stocked and ready to be used which is important for energy for you work-out.

Low Carb Diets

Low carb diets can increase the risk of problems such ketosis, constipation or diarrhoea, halitosis, headache and general fatigue. A low carb diet can increase the protein load on the kidneys and a loss of minerals from bone stores compromising bone integrity.

At first the low carb diet seems to be working with weight being lost. However, much of the weight lost on a low carb diet is usually due to dehydration and loss of muscle. Low carb diets also slow the metabolism. This is fatal for anyone wanting to lose fat and tone up.

Carbohydrates are not the enemy and maintaining a high carbohydrate diet is essential for everyone, especially bodybuilders.

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.