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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.

Friday, February 15, 2013

Tea: The Holy Grail of Health

When you brew yourself a nice cup of tea, you're actually brewing a potent antioxidant mix. Tea has two substances in the catechin family—epigallocatechin gallate and epicatechin gallate—that are the most potent antioxidants of all the flavonoids. That makes tea into more than just a relaxing hot drink—it protects against heart disease, stroke, and cancer. Catechins help make your platelets, the tiny cells in your blood that make it clot, less “sticky.” When your platelets are less sticky, they're less likely to clot, which means you're less likely to have a heart attack or stroke from a clot in an artery. In one recent study, Dutch men who drank four cups of tea a day had a much lower risk of stroke than those who didn't—whether or not they also took vitamins. The catechins in tea also act as powerful antioxidants that can keep cancer from getting started.

Tea Health

Tea also has antibacterial action. It kills the bacteria that cause cavities and gum disease. Japanese men who drink a lot of green tea (nine or more cups a day) have lower cholesterol levels. The benefits of tea are found mostly in green tea, the kind used in China and Japan, because green tea has the most catechins. Green tea is made by steaming and then drying the fresh tea leaves. The steaming removes an enzyme that oxidizes the catechins and makes them less potent. Oolong tea (the kind served in Chinese restaurants) and black tea (the kind used in typical tea bags) aren't steamed. Instead, they're exposed to the air for a few hours and then allowed to ferment. The process oxidizes the catechins and makes them less potent. Even so, these teas are nearly as potent as green tea. One cup of green tea has about 375 mg of catechins; a cup of black tea has 210 mg.

You need to drink at least five cups of mild-tasting green tea a day to get any real benefit. If you don't want to drink that much, try supplements containing green tea extract. One capsule is roughly the same as five cups of tea.


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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.