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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, 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


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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.