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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, 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.


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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.