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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.

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.


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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.