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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.

Thursday, January 31, 2013

Important Minerals: Selenium and Zinc

Selenium has gained attention for its association with vitamin E in combating the damages of oxidation. It can stand in for vitamin E in some of its antioxidant activities, thereby sparing vitamin E. It is a factor in the regulation of metabolic rate and is needed for proper immune response. Its relationship to vitamin E as an antioxidant has made it the subject of study in terms of offering protection against cancer. Deficiencies are rare as long as our farming soil contains enough selenium.

Food Sources of Selenium are: Brazil nuts, garlic, grains, and vegetables; amount depends on soil conditions.

Healthy Minerals

Zinc works with proteins in every organ as a helper for more than one hundred enzymes. It participates with these enzymes to perform the following functions:
  • Makes parts of cells’ genetic material
  • Makes heme in hemoglobin
  • Helps the pancreas with its digestive functions
  • Helps metabolize carbohydrate, protein, and fat
  • Liberates vitamin A from storage in the liver
  • Disposes of damaging free radicals
  • Zinc also affects behavior and learning.
  • It assists in immune functions, is essential to wound healing, sperm production, fetal development, and growth in children. It contributes to taste and vision. 
Food Sources of Zinc are: Variety is important. Grains (especially breads made with yeast), brewer’s yeast, and wheat germ. Legumes, nuts, tofu, peas, yogurt, green leafy and other vegetables.
Healthy Minerals


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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.