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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.

Saturday, January 12, 2013

The Most Important Vitamin B Sources

Here are some of the basic B Vitamins sources and foods:

Thiamin: Sometimes called the “good humor” vitamin, it is necessary for energy metabolism and nervous system responses—remember the women (in chapter 1) whose personalities were altered by a deficit of this vitamin; it is also important for the response between nerve cells and muscle. Alcohol causes excretion of thiamin in the urine.
Food Sources: Green leafy vegetables, whole grain breads and cereals, legumes, and nuts.

Riboflavin: Necessary for energy metabolism of all body cells, normal vision and healthy skin.
Food Sources: Green leafy vegetables, whole grain breads and cereals, milk products.

Niacin: Also necessary for energy metabolism and healthy skin, contributesto health of nervous and digestive systems. It is also positive in stress prevention. Niacin can be converted in the body from an amino acid, tryptophan, which is present in almost all proteins.
Food Sources: Whole grain and enriched breads and cereals, legumes, nuts,milk products, all protein-containing foods. Sometimes it is prescribed in large dosages by physicians as a measure against atherosclerosis.

Biotin and Pantothenic Acid: Both are necessary for energy metabolism. Pantothenic acid participates in more than one hundred different steps in the synthesis of lipids, neurotransmitters, steroid hormones, and hemoglobin. It also acts to stimulate growth.
Food Sources: Both are widespread in almost all food.

Healthy Vitamins


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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.