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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 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.


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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.