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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.

Monday, September 17, 2012

The Amazing Vitamin C

This vitamin is well known to all. Its name, ascorbic acid, means no scurvy acid, stemming from the discovery that citrus fruits such as oranges, lemons, and limes prevented death from scurvy during the long ocean voyages in which stores of fruits and vegetables were depleted well before the journey’s end. Vitamin C is water-soluble, and is thereby susceptible to leaching out of food during the cooking process. Less time in cooking and using less water will assist in preserving the vitamin content of the food. One must also be mindful to keep containers closed tightly when storing vitamin C products, such as orange juice, in the refrigerator. If lids are left open or not used at all, the vitamin C will oxidize away. There is an endless controversy regarding the benefits to be gained from megadose supplementation of this vitamin. Supplementation is a personal choice, but should never be a substitute for a healthy diet. In general, toxicity due to an overdose does not develop, because once the cells are saturated with the vitamin, the excess is excreted as waste. Megadosing on water-soluble vitamins could result in pretty expensive urine. Cigarette smoking interferes with the use of vitamin C in the body. Extra vitamin C can normalize blood levels but cannot protect against the damage caused by smoking.

Vitamin C and its food sources:
  • All citrus fruits: oranges, grapefruit, lemons, and limes
  • Bell peppers, both red and green; hot green chilis are also high if you can eat them uncooked.
  • Broccoli, Brussels sprouts, cauliflower
  • Cantaloupe (1/2 melon), papaya, kiwi, strawberries, mangoes, tomatoes, blackberries, raspberries, watermelon, pineapple
  • Collards, kale, mustard greens, turnip greens, spinach, cabbage, Swiss chard, asparagus, and potatoes
  • A serving is generally considered to be 1/2 to 1 cup; 1 cup cooked of the leafy green vegetables. The food listed at the beginning of each grouping contains the most vitamin C per serving.



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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.