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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.

Wednesday, March 27, 2013

The Importance of Btreathing During Your Workouts


You know how important it is to breathe correctly during your weight-training workouts—inhale on the negative stroke, exhale on the positive. But how you breathe during cardio is also important—and a sign of what fuel you’re using. If you can carry on a conversation during cardio, you’re more apt to be tapping into bodyfat for fuel. If you’re breathing hard—sucking air—and your pulse rate is very high, you’re past the lactate threshold and tapping into muscle glycogen. Interval cardio, such as sprinting the straightaways and walking the curves on a track, burns both fat and glycogen, with even more fat used postworkout during muscle repair, but it’s very similar to a weight workout for your legs. If you use interval cardio sessions, be sure to cut back on your lower-body resistance workouts.

Anaerobic Energy Metabolism

Energy pathways in our cells occur in either the mitochondria or the intracellular fluid (cytoplasm). In the latter, monosaccharides such as glucose become engaged in an energy pathway called glycolysis. All cells can use glucose for energy; meanwhile fructose and galactose are used by the liver mainly. Glycolysis converts glucose to two molecules of pyruvate. In this process, two ATP molecules and heat energy will be generated. Since these ATP will be generated without the need for oxygen, glycolysis is often referred to as anaerobic energy metabolism.


Pyruvate has several options, depending on the type of cell and what is going on inside of that cell. If the cell lacks mitochondria, such as in RBCs, pyruvate is converted to lactic acid (lactate). This lactate enters the blood and can serve as fuel for certain other organs such as the kidneys. Meanwhile, astrocytes that create the blood-brain barrier produce lactate which neurons in our brain can use. The blood-brain barrier is a special molecular fence that separates the cerebral spinal fluid, which nourishes the brain and spine, from the general circulation. Perhaps the most famous source of lactic acid is muscle during intense exercise such as weight lifting or sprinting.

Monday, March 25, 2013

8 Rules To Prevent Stubborn Fat

Stubborn Fat

1) Stay away from crash diets. You lose fat and gain it again. Second-generation fat is more stubborn than the first. The more your weight fluctuates, the more stubborn fat you may gain.

2) Avoid foods that you may be sensitive or allergic to. Some people react to certain foods, such as wheat, dairy or soy. If you suspect that may be the case, get yourself checked for food sensitivities.
3) Eat as much organic food as possible, thereby avoiding many estrogenic substances that are in our food supply, such as petroleum- and chemically based fertilizers, pesticides and herbicides, and hormones, which are found in nonorganic meats, poultry, dairy and eggs.
4) Drink pure, filtered water. Don’t drink or cook with unfiltered tap water.
5) If food or liquid smells like plastic, stay away from it.
6) Minimize your alcohol consumption. Excessive alcohol may compromise your liver’s ability to break down and detoxify estrogenic derivatives, toxins that penetrate the blood and cause unpleasant symptoms like bloating, water retention and stubborn- fat gain. If those toxins remain unchecked, they may cause chronic diseases and even cancer.
7) Control your insulin. Naturally minimize the amount of carbohydrates you eat by having carbs as the last component of your meal. If needed, use supplements that contain all the essential nutrients necessary for stabilizing your insulin, such as essential fatty acids, vitamins and minerals.
8) Follow a regular exercise routine. Having a comprehensive diet and exercise routine is the first defense against stubborn fat.

Friday, March 22, 2013

Folic Acid Benefits

You may not realize it, but your body is constantly making new cells to replace old ones that wear out. Your red blood cells are a good example—every day, you make millions of new ones to replace old ones that are too beat up to work well anymore. All those new cells are why you need a good supply of folic acid. Without it, you can't make enough new cells fast enough or well enough.

And folic acid is especially important for cells that wear out and divide rapidly, such as red blood cells, skin cells, and the cells that line your small intestine. What it all comes down to is that you need folic acid for the normal growth and maintenance of every cell in your body.

Folic acid does some other amazing things for your health. In the past few years we've learned that folic acid prevents birth defects, helps prevent heart disease, and may even help prevent cancer. The evidence is so convincing that starting in 1998 many common foods, including bread, breakfast cereal, pasta, and rice, will have extra folic acid, by order of the FDA.

Wednesday, March 20, 2013

Magic Garlic

Garlic is a member of the extended onion family, but it stands out from all the others because of one phytochemical: allicin. This sulfur-containing compound is what gives garlic its pungent smell and taste. In folk medicine, garlic is used for everything from athlete's foot to influenza. There's some truth to garlic's antibiotic activity, but recent research has concentrated on garlic as an antioxidant, a way to lower cholesterol, and a way to prevent cancer.

Garlic is one of the most potent antioxidant foods around—it's especially good for capturing peroxyl free radicals. The antioxidant effect of garlic could be why people who eat a lot of it tend to be healthier in general. Until very recently, researchers believed garlic really did help cholesterol.


Several solid studies backed them up. Garlic supporters argue that the patients in the study just weren't taking enough. Whether or not that's the case, a study in 1997 in Israel gave new support to garlic as a weapon against high cholesterol and atherosclerosis. For now, all we can say is that garlic may be helpful and probably won't hurt.

A sulfur compound found in aged garlic has been shown to slow down the growth of prostate cancer cells—but so far, only in the test tube. Garlic shows great promise as a preventive measure and as a treatment for prostate cancer, but so far we don't know enough to recommend an amount to take. What about garlic for heart problems? A chemical in garlic called ajoene (ajo is Spanish for garlic) seems to thin your blood and prevent your platelets from forming clots that can lead to a heart attack. Ajoene (methyl allyl trisulfide) may also help dissolve clots once they form. Other garlic compounds may help your heart by lowering your blood pressure.

The benefits of garlic come from eating one to three fresh cloves every day. Not too many people like to eat that much garlic, though—and not too many people like to be around people who do.

Friday, March 15, 2013

Know Your Anatomy: Types of Muscles

There are three unique kinds of muscle in any mammal's body:

MusculatureSkeletal muscle is the type of muscle that we can see and feel. When a body builder works out to increase muscle mass, skeletal muscle is what is being exercised. Skeletal muscles attach to the skeleton and come in pairs -- one muscle to move the bone in one direction and another to move it back the other way. These muscles usually contract voluntarily, meaning that you think about contracting them and your nervous system tells them to do so. They can do a short, single contraction (twitch) or a long, sustained contraction (tetanus).

Smooth muscle is found in your digestive system, blood vessels, bladder, airways and, in a female, the uterus. Smooth muscle has the ability to stretch and maintain tension for long periods of time. It contracts involuntary, meaning that you do not have to think about contracting them because your nervous system controls them automatically. For example, your stomach and intestines do their muscular thing all day long, and, for the most part, you never know what's going on in there.

Cardiac muscle is found only in your heart, and its big features are endurance and consistency. It can stretch in a limited way, like smooth muscle, and contract with the force of a skeletal muscle. It is a twitch muscle only and contracts involuntarily.

Wednesday, March 13, 2013

Vitamin E and Health Disorders

Vitamin E

Vitamin E can be helpful for a lot of health problems, although it's not a cure for any of them. Here's a rundown of some current medical thinking:

Male infertility. Some men are infertile because of free radicals. Why? You probably haven'tever given this much thought, but the cell membranes of sperm are very fatty, so they're especially vulnerable to attack by free radicals. Taking Vitamin E supplements can help mop up enough free radicals to prevent the damage. In one study, five out of 15 infertile men becamefathers after just one month of 200 IU a day.

Vitamin EBenign breast disease. If you want to make your doctor squirm, ask him or her why this perfectly natural condition is called a disease. Benign breast disease makes your breasts feel “lumpy.” They might also swell and become tender when you're getting your period. It's uncomfortable and annoying, but usually benign breast disease isn't dangerous or a sign of breast cancer. We don't know exactly why this works, but taking anywhere from 200 to 600 IU of Vitamin E a day seems to relieve the symptoms for a lot of women.

Diabetes. Vitamin E supplements can help diabetics better control their blood sugar. The doses needed are generally on the high side—well over 400 IU—but the benefits are often worthwhile. If you have diabetes and want to try Vitamin E supplements, talk to your doctor first.

Eye health. The delicate blood vessels in your eyes are easily damaged by free radicals. A good supply of Vitamin E helps prevent the damage by sopping up the free radicals before they can do any harm. Likewise, Vitamin E helps protect the lens of your eye from free radical damage. People with low levels of Vitamin E are more likely to develop cataracts (clouding of the lens) as they get older. Studies show that people who take in 400 IU of Vitamin E a day could cut their cataract risk in half.

Intermittent claudication and leg cramps. Intermittent what? This is an annoying circulation problem that's caused by hardening of arteries in the legs. It makes your calf muscles ache and cramp up when you walk even a short distance. Vitamin E seems to help some people. If you want to try it, start with 200 IU daily for a week. If that doesn't help, try slowly increasing the dose, but don't go over 600 IU. Vitamin E also helps another annoying problem, nighttime leg cramps. Small doses of just 200 IU often do the trick. Take it with your evening meal.

Parkinson's disease. A long-term study is looking at whether Vitamin E, along with the drug selegiline (Deprenyl®), slows down the progression of this devastating brain disease. The evidence isn't in yet—if you have Parkinson's, talk to your doctor about Vitamin E and other supplements before you try them.

Monday, March 11, 2013

What is Carbo Loading?

Some athletes preparing for a big event will attempt to carbohydrate load or carbo load. These events include marathons, triathlons, bicycle centuries or longer, and long-distance swimming. The desired outcome is achieving the highest possible level of muscle glycogen just prior to the onset of the competition by coordinating a high carbohydrate intake (over 60 percent) for at least a week prior to competition while at the same time tapering both the intensity and duration of training sessions. Theoretically, if you start out with more glycogen you should be able to perform longer.

Carbo Loading

A more common method of carbo-loading  would be most beneficial when an event is to last more than an hour. Carbo-loading would not be beneficial for shorter endurance efforts or sports involving only brief efforts (for example, power lifting, velodrome cycling, or most track and field events). However, intermittent sport athletes such as soccer, football, and field and ice hockey playersmight benefit; however, the practice and game schedule would make carbo-loading unrealistic in some cases.

Friday, March 8, 2013

Fiber Fights Cancer

Colon cancer is one of the three leading causes of cancer deaths in the United States—some 50,000 people die from it each year. You can sharply cut your odds of getting colon cancer by eating more fiber. That's because fiber increases the bulk of your stool and makes it pass through your colon more quickly. All sorts of toxic stuff passes through your colon: your own wastes, bile acids, pesticides, food additives and preservatives, heavy metals, and chemical pollutants of all sorts. One of the jobs of your stool is to move this stuff through and out of you quickly. That way, anything that might cause cancer spends as little time as possible in contact with your colon. Because a high-fiber diet speeds the transit time for your food, it cuts the amount of time dangerous substances spend in your body, which cuts your risk of colon cancer.

Although many studies have shown that people who eat a high-fiber diet have a lower rate of colon cancer, we still don't know for sure that the fiber alone helps prevents the cancer. People who eat more fiber also tend to eat less fat, drink less alcohol, and smoke less, so the fiber connection isn't as clear-cut as you might think. Even so, the National Cancer Institute recommends a high-fiber, low-fat diet to help prevent colon cancer. Fiber in the diet may also play a role in preventing breast, cervical, and lung cancer, but here too we can't say for sure that it's the fiber alone that does the trick.

Thursday, March 7, 2013

The Crucial Role of Glutathione


Every second of every day, your body makes damaging free radicals. And every second your body makes a powerful substance called glutathione (abbreviated GSH) that grabs hold of those free radicals and smothers them. high-fiber diet also picks up any toxic substances (from air pollution, say) that have found their way into your body and escorts them out.

Glutathione is a tripeptide—a small protein made from just three amino acids. Molecules of cysteine, glycine, and glutamic acid combine in your cells to make glutathione.

Of the three aminos needed to make glutathione, cysteine is the most important, because cysteine contains sulfur, which is also needed to make glutathione. You also need the trace mineral selenium to make glutathione. Your body generally has plenty of glycine and glutamic acid (or its close cousin glutamine), but sometimes the cysteine and selenium are in short supply. When that happens, you could end up without enough glutathione to defend your body.

Wednesday, March 6, 2013

Blair's Protein and Lactose

The one carbohydrate which is essential to muscular growth is called lactose.
For example a supplement called Blair's protein contained 7 grams of carbohydrate per 1/4 cup serving — and that carb was lactose, or natural milk sugar. While Blair generally frowned on carbohydrates, only rarely eating fruits or vegetables, he believed lactose was essential to muscular growth. As an animal carbohydrate, lactose is chemically different from other carbohydrates. It digests much more slowly than carbs from fruit, grains, vegetable and other plant sources.

Protein SupplementBlair believed milk sugar was vital as it allowed the body to produce a host of B-Vitamins in the lower digestive tract and helped favorable intestinal bacteria to flourish. He also believed calcium was best absorbed in the presence of lactose. But lactose's most important role, according to Blair, was as a protein sparer. In the absence of plant-source carbs, the body converts protein into carbohydrate to meet energy needs. Blair believed lactose met many of those energy needs and helped to keep the body from converting protein into carbohydrate, thereby allowing protein to do what it was meant to do — build lean muscle tissue.

The lactose content made Blair's Protein hard to digest. Blair's students took special digestive capsules of hydrochloric acid and peptain (five or six capsules with each meal) to aid in digestion. The digestibility factor is why virtually all protein powders available today have almost no lactose. Lactose may be one of the most important ingredients that made Blair's program so successful.

Sunday, March 3, 2013

Learn To Maintain Your Weight

Healthy Athlete

Keep your average calorie intake equal to your average calorie expenditure (take in as many as you burn). To find out how many calories you need, click here. To find out how many calories are in your favorite foods, click here. Enjoy a variety of healthy foods, exercise regularly, and you will maintain your present weight. Drink plenty of water (8-10 glasses a day is the standard amount). If you are fairly active, a good formula is to multiply your weight in pounds by 16. This number is the number of calories you need each day. If you find you are slowly gaining fat, either add a little more cardio or subtract a few more calories. If you start to loose weight, bump up your calorie intake slightly.

Keep your fat intake below 30%, minimize junk food especially anything containing saturated fat and simple sugars, which are more readily stored on your body as fat. Eat smaller, more frequent meals throughout the day, with less in the evening when you are less active. Try to balance your diet with 60-65% carbohydrate, 15-20% protein, and no less than 20% fat. Thats basically it for maintence.  Those who don't need to adjust their weight are usually the ones who know all this stuff anyway.

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Friday, March 1, 2013

Fish Oil and Fat Levels

Fish Oil

Taking fish oil supplements can lower your triglyceride level if it's too high. One drawback is that fish oil supplements might lower your overall triglycerides but raise your LDL or bad cholesterol.

There's a way around this problem. Combining fish oil with garlic supplements seems to lower your triglycerides and lower your LDL cholesterol. You need a lot of both for the treatment to work: about 5 to 15 grams of fish oil and 1 gram of garlic.

Large amounts of fish oil (over 5 grams a day) can cause your blood to become dangerously “thin” and make you bleed too easily. If you want to take big doses of fish oil, talk to your doctor first and get your blood checked often. A lot of studies show that fish oil lowers your cholesterol level. It does, but only if you also lower the amount of saturated fat you eat. If you take fish oil capsules but continue with a high fat diet, your cholesterol won't go down. In fact, it might even raise your LDL level which you definitely don't want.


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.