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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 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.


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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.