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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, November 12, 2012

Calcium for Bone Pains


CalciumVegetable calcium can't be dissolved by our stomachs (ruminants, like cows, can dissolve it—they have an extra stomach loaded with special bacteria who do the actual retrieving of calcium). Tablet-form calcium can't be dissolved well either, especially as we age. We need predissolved calcium if a little is to go a long way. Primitive people who lived on fish or stone-ground meal ate 4-6 grams of calcium a day.6 Even if only 20% of this got dissolved,they would still have about 1 gram of utilizable calcium for themselves. Chances are good they dissolved even more,since they were young (life expectancy was less than 50 years). Their skull remains show beautiful, cavity-free teeth. They lived outdoors, mainly, so getting enough sunshine-derived vitamin D was not a problem. Their natural diet supplied enough vitamin B2 to protect them from UV (ultraviolet) damage from sunshine exposure.

But these are civilized times. Our lives are stretched into old age, when our stomachs no longer produce enough acid to kill bacteria, nor to dissolve the minerals in our food. So they need to be dissolved for us. Milk is a beverage where the calcium has already been dissolved by the other ingredients. The lactic acidin milk formed during digestion gives the calcium the correct chelated structure for absorption by the intestine. Even the bile participates in calcium absorption. Milk also contains phosphate, but not too much to be useful. It is  recommended milk as a calcium source to heal the jaw bone after and before dental work. You need 1+ grams a day. One quart of milk has 1 gm (1000 mg) of utilizable calcium. You absorb only 250-400 mg. The rest is excreted and eliminated. Only the absorbed calcium can heal your jaw bone. Use milk in cooking as well as a beverage. The calcium in it is indestructible.
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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.