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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.

Sunday, December 30, 2012

Interesting Food Facts: Tomatoes and Broccoli

Did you know that the yellow jellylike substance that surrounds tomato seeds can make your blood less sticky, which helps limit the formation of blood clots? Researchers are scrambling to develop a drug containing the key compound in that substance to help break up clots and prevent heart attacks. In the meantime the discovery just magnifies the importance of eating more tomatoes.

Tomato Health

Did you know that broccoli sprouts have far more cancer-fighting sulforaphane than adult broccoli? One gram of sprouts contains as much of the cancer fighter as 25 grams of adult broccoli. Try broccoli sprouts in salads or sandwiches.

Broccoli Health

Thursday, December 27, 2012

What Are Andro Supplements?

Andro supplements consist of Androstenedione, 4-Androstenediol, 5-Androstenediol, 19-Norandrostenedione, and 19-Norandrostenediol.

Andro supplementsThe andros have generated an extreme amount of press over the past 2 years. This is a very popular category of supplements because of their ability to increase testosterone levels. Increased testosterone levels will help build muscle and strength and reduce body fat.

A recent study in the Journal of American Medical Association showed Androstenedione significantly increased testosterone levels. There has been a lot of controversy about this, but it's clear the science is there and the anecdotal proof is overwhelming.

It is recommended to take andro supplements as an effective way to increase testosterone levels for increased muscle growth and strength, but they are inadvisable to use for anyone under the age of 18. If your are a female then it would be efficient to use only the 19-Nor 250.

Tuesday, December 25, 2012

Fiber and Disease Prevention

Weight control. Fibrous foods contribute little energy and promote a feeling of fullness as they absorb water. A diet high in fiber-rich foods can promote weight loss if those foods displace concentrated fats and sweets.

Constipation, hemorrhoids, and diarrhea. Fibers that attract water into the digestive tract soften stools and relieve constipation and hemorrhoids. Otherfibers help to solidify watery stools.

Appendicitis. Fiber keeps the contents of the intestinal tract moving easily, which helps prevent bacterial infection.

Diverticulosis. Fiber stimulates the muscles of the digestive tract so that they retain their health and tone; this prevents the muscles from becoming weak and bulging out in places, as they do in diverticulosis.

Colon cancer. Fiber speeds up the passage of food materials through the digestive tract, thus helping to prevent exposure of the tissue to cancer-causing agents in food.

Heart disease. Some fibers bind cholesterol compounds and carry them out of the body with the feces, thus lowering the body’s cholesterol concentration and possibly the risk of heart disease.

Foods Rich In Fiber

Sunday, December 23, 2012

Aspects of Weight Training for Women

female athletism

Women, who are significantly more likely to suffer bone loss, weakness, and fractures later in life, need weight training even more than men. For women, osteoporosis should be the scariest word in the English language. This debilitating condition, in which bone becomes less dense and therefore more fragile, afflicts 25 million Americans, 80percent of them women. Osteoporosis is serious bone loss that comes with age, inactivity, and calcium depletion.

Beginning at about age 35, an adult woman can lose 1 percent of her bone mass every year, which translates to 5 to 7 pounds per decade. During and after menopause, a woman's muscle loss speeds up. Miriam Nelson, a physiologist at Tufts University, studied 40 postmenopausal women. The women in the control group who did not exercise lost 2 percent of their bone mass in a year. Those who weight-trained regained 1 percent of previously lost bone mass.

Between the ages of 35 and 55, the bone density of a woman who does not counteract this syndrome will be diminished by roughly 20 percent. Because unchecked bone loss accelerates after menopause, by age 75, this same woman will have lost 50 percent of her bone mass, becoming frail, hunched-over, and injuryprone. No wonder many old ladies are frail and ultimately incapacitated. Isn't this reason enough for every woman to weight-train?

As important as strength training is for women—both for present activities and for future health—some women shy away from it because they are afraid of developing big, bulging muscles. Not to worry. Most women are genetically programmed to build long, lean muscles rather than round, bulky ones. Women who begin strength training replace fat with lean muscle. As you workout, you actually will find that you become more toned and slimmer from strength training, even if the number on the scale doesn't drop.

Thursday, December 20, 2012

Iron For Your Strength

Every living cell, whether plant or animal, contains iron. Most of it in the body is a component of the proteins: hemoglobin in red blood cells and myoglobin in muscle cells. Oxygen transport throughout the body is reliant on these red blood cell carriers. Red blood cells live only about three to four months, but when they die the spleen and liver break them down and save the iron. It is then shipped back to the bone marrow to be recycled. Iron also helps many enzymes in energy pathways to use oxygen, and is needed to make new cells, amino acids, hormones, and neurotransmitters. Since iron is widespread in foods, a deficiency is generally due to malnutrition or a high consumption of the wrong kinds of foods—those high in sugar and fat with little nutrient value.

Generally, women need to be more aware of their iron intake than men because of the monthly loss during the menstrual cycle. We have already mentioned the potential hazards of too much iron in the body as it relates to the production of free radicals by means of oxidation. More work needs to be done to clarify the association. Tea, coffee, the calcium and phosphorus in milk, and compounds (phytates) present in some plant foods impair iron absorption. Combining an iron food and a vitamin C food enhances absorption.

Food Sources of Iron are: Legumes, peas, nuts, dried fruits, leafy green vegetables, enriched pasta and bread, fortified cereals. Cooking in iron pots adds iron, especially to acidic foods.


Tuesday, December 18, 2012

Emotional Eating

Both appetite and food preferences are altered across a range of mood states; preference for “junk food” and increased caloric intake is enhanced during negative moodstates whereas preference for healthier foods is increased during positive mood states. Numerous associations between mood states and emotional eating have been reported, and stress-associated eating is more common in those who are overweight or obese. Various psychological theories of emotional eating have been proposed, most of which conclude that emotional eating fails to produce any lasting benefit to psychological and mood states.


Eating behavior links the internal world of molecules and physiological processes with the external world of physical and cultural systems. The extent to which human eating patterns are a function of physiological or environmental pressure is not always clear. Understanding the pathways responsible for the neural control of feeding and how the integration of diverse signaling systems could be translated into the expression of behavior and the accompanying subjective feelings is deemed to be important for the development of behavioral strategies and pharmacological therapies that help in weight loss process.

Monday, December 17, 2012

Age Issues of Workout

Older bodybuilder

There's no doubt that training less frequently as one gets older works better. Since you don't work out as often, you have more desire and stamina to train harder. With the hormone slowdown that occurs with age, called andropause, recuperation from hard workouts takes longer and longer.

Younger athletes often train six days a week, working upper body one day and lower body the next. The feeling of recuperation and well being is present after each workout. In many cases the total workout lasts up to three hours. Then the workout and training system evolve and becomes more sophisticated.

In time many athletes and bodybuilders find that shoulders needed more rest, and switch to other tools like switched to back, delts, chest on day one; abs, thighs, calves on day two; and triceps, biceps, forearms, abs on different regime.

What seems to work best for people of older age, 50 or 60 years old men that want to continue to work out and rest in shape? Here is an example of training program for the elderly:

Days: day one, torso; day two, rest; day three, legs; day four, arms; day five, rest; day 6, begin cycle again. After that you can take two days off after completing the three workouts, thereby training each bodypart (except abs) only once in six days. You can find that program on “Train with Zane" video, a very detailed, informative demonstration of all the exercises and arranged according to this most productive three-way-split routine. Try it, you'll like it.

Sunday, December 16, 2012

The Benefits of Vitamin E

A deficiency of vitamin E is quite rare. There are three main reasons why this is true. (1) The vitamin is so widespread in food that it would be very difficult to create a deficit; (2) because vitamin E is fat soluble, the body efficiently stores it in body fat and has continuous, ample reserves; and (3) the body cells may recycle their working supply of vitamin E. Cases of toxicity are also uncommon. It is being put to constant use in the body as an antioxidant.

Vitamin E Functions
The primary role of Vitamin E is that of antioxidant, acting like a bodyguard for other substances. By being destroyed itself, it protects polyunsaturated fats and other fat-soluble substances like vitamin A, from being oxidized. It serves as a main defender against the chain reactions of damage which oxidation can precipitate. It exerts an especially important influence as an antioxidant in the lungs where cells are exposed to high oxygen concentrations which could destroy their membranes. It also protects the membranes of the red blood cells as they transport oxygen from the lungs to other tissues.

Vitamin E protects the white blood cells which guard against disease and may also play a role in immunity. Normal nerve development depends on this nutrient. Researchers have consistently found a link between vitamin E and a lower risk of heart disease. However, the dosages used in these studies have been high, and evidence is not yet strong enough to recommend supplementation at that level.

Vitamin E Food Sources

  • Vegetable oils and products made from them, such as margarine, mayonnaise and salad dressing.
  • Nuts, seeds (especially sunflower) and legumes (especially soybeans)
  • Wheat germ and whole grain products
  • Green leafy vegetables, corn, avocados, sweet potatoes, and mangoes. 

Vitamin E

Friday, December 14, 2012

The Benefits of Carrots for Our Eyes

We can name three crucial benefits that carrots have in the prevention and treatment of eye disorders:

Eye HealthPreventing Night Blindness Vitamin A helps you see well in the dark. Your retina (the layer of light-sensitive cells at the back of your eye) contains large amounts of Vitamin A, especially in the tiny structures called rods that are used for night vision. If you don't get enough Vitamin A, you develop night blindness—you can't see well in the dark or in dim light. We all lose a little of our night vision as we grow older, but Vitamin A can help slow or even prevent the loss. If you've noticed that you don't see as well at night as you used to, see your eye doctor to rule out other eye problems. If your eyes are OK otherwise, extra Vitamin A or beta carotene might help. Discuss the right amount with your doctor before you try it.

Preventing Cataracts A cataract forms when the lens of your eye becomes cloudy, reducing or even blocking completely the amount of light that enters your eye. At one time cataracts were a leading cause of blindness, but today simple outpatient surgery can fix the problem. But wouldn't it be better if a cataract never developed in the first place? There's solid evidence that a diet rich in carotenoids, especially beta carotene, helps prevent cataracts by mopping up free radicals before they can damage the lens.

Preserving Eyesight Vitamin A helps prevent age-related macular degeneration (AMD). Your macula is a tiny cluster of very sensitive cells in the center of your retina. It's essential for sharp vision. As you grow older, your macula may start to degenerate, causing vision loss and eventual blindness. AMD is the leading cause of blindness in people over 65, and about 30 percent of Americans over 75 suffer from it. What about the other 70 percent? It's likely they eat more foods that are high in beta carotene.According to one study, eating just one serving a day of a food high in beta carotene could reduce your chances of AMD by 40 percent.

Wednesday, December 12, 2012

Meal Replacement Supplements

Sports Supplements

This is a very big category in sports nutrition and one that should certainly be used if gaining maximum muscle without adding fat is your goal. Meal replacements basically provide a "perfect-meal" without all the bad things like fat, cholesterol, and sugar that come with eating whole food.

In reality, a good MRP really is not a meal replacement because you could not structure a whole food meal that would contain all the nutrients in just one packet. They contain a special blend of different proteins to regulate the rate of nitrogen delivery to your muscles. A good MRP should also contain approximately 25 – 30 grams of slow release complex carbohydrates for optimum insulin release for enhanced nutrient uptake.

MRPs also allow you to be very precise with your nutritional intake. On average, each packet with 16 ounces of skim milk provides about 60 grams of protein, 1 gram of fat, and 40 grams of carbohydrates (EAS, AST are the best). These really are perfect meals for maximizing muscle growth.

Monday, December 10, 2012

Once Again About The Importance of Water

To keep the body humming, drink at least eight glasses of water during the course of a day—more if it's hot or dry, or when you are working out. In fact, it is especially important to drink before you begin exercising, to drink as you go, and to rehydrate after your workout. If you wait until you are thirsty to drink, you have waited too long.

Most experts recommend drinking about 16 ounces of water one to two hours before exercising. One hour is the commonly accepted standard, but if you hydrate two hours before working out, it will allow you to eliminate any excess fluid before you begin, and you won't have to interrupt your workout to use the restroom. You should drink four ounces of water every 15 to 30 minutes while you workout. The harder you exercise and the hotter it is, the more you'll have to drink during your workout. It's a good idea to keep a water bottle handy so that you can sip as you need to.

WaterIf you're new to working out and drinking as much water as you need, you might have to start both slowly. Just as you progress from lighter weights to heavier ones, from less to more time and tension on an aerobic apparatus, and from a short walk or run to a longer one, up your daily water intake. Drink one additional glass each day until eight is your standard—and remember to drink more when you're working hard or in a hot or dry place.

When you get to the point where your workout lasts longer than an hour—especially if you perspire heavily—consider a sports drink. They not only rehydrate your body, they replace electrolytes (sodium and sodium chloride are the most common) and provide carbohydrates to help you re-energize during a long spell of physical exertion. You lose electrolytes through perspiration, and electrolyte-depletion can cause cramping.

Saturday, December 8, 2012

Stay Healthy: Substitute Your Food (Part 1)

Substitute: Wheat bread with: Bread made with rice, millet, amaranth, quinoa, soy and oat flours

Healthy Substitutions

Substitute: Wheat crackers with: Rice - and potato-based crackers

Healthy Substitutions

Substitute: Wheat pasta with: Rice, corn, quinoa, and buckwheat pasta

Healthy Substitutions

Substitute: Wheat cookies with: Rice, oat, barley and millet flour cookies

Healthy Substitutions

Substitute: Cow's milk with: Soy, rice, nut and multiple grain milks made from oats, barley, amaranth and rice

Healthy Substitutions

Substitute: Butter with: Flaxseed oil, Spectrum Spread

Healthy Substitutions

Wednesday, December 5, 2012

Important Minerals: Potassium and Sodium

Potassium is the principal positively-charged ion inside body cells. It is vital for muscle contraction, nerve impulses, and function of heart and kidneys. It is necessary for regulation of the fluid-electrolyte balance within cells and in regulating blood pressure. There’s some evidence that diets high in potassium rich fruits and vegetables reduce the risk of hypertension and stroke.

Food Sources: Fresh foods of all kinds. fruits, vegetables, whole grains, legumes, etc.


Sodium is the chief ion used to maintain the volume of fluid outside the cells. Sodium attracts water. It is essential to muscle contraction and nerve transmission. The connection between sodium and high blood pressure in salt sensitive people is well known. This may not be due solely to an increased sodium intake. As you can see calcium and potassium may also factor into the blood pressure equation. Diets rarely lack enough sodium.

Food Sources: almost all processed food, salt, and soy sauce.


Sunday, December 2, 2012

Beware: Vitamins Deficiencies

Thiamin deficiency causes confusion, uncoordinated movements, depressed appetite, irritability, insomnia, fatigue, personality changes, memory and cognition impairment, shortened attention span, impaired ability to work or learn, and depression.

Riboflavin deficiency causes depression, hysteria, psychopathic behavior, lethargy, and hypochondria evident before clinical deficiency is detected.

Niacin deficiency causes irritability, agitated depression, headaches, sleeplessness, memory loss, emotional instability, and mental confusion progressing to psychosis or delirium.

Vitamin B6 deficiency impairs neurotransmitter synthesis, causes irritability, insomnia, weakness, depression, abnormal brainwave patterns, convulsions, the mental symptoms of anemia (described below), fatigue, and headaches.

Folate deficiency causes the mental symptoms of anemia (described below), tiredness, apathy, weakness, forgetfulness, mild depression, abnormal nerve function, irritability, headache, disorientation, confusion, and inability to perform simple calculations.

Vitamin B12 deficiency causes degeneration of the peripheral nervous system, anemia, and neuropsychiatric damage.

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.