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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.

Tuesday, April 9, 2013

What is Obesity?

Simply stated, obesity is a state of excessive body fat. Based on research using Body Mass Index almost one-third of American adults are obese. However, one potential downfall to using BMI as a measure for obesity is that BMI is not sensitive to body composition. Remember, obesity refers to excessive contribution of fat to an individual’s body weight, not necessarily total body weight. However, more times than not, the two go hand in hand.


One exception is in the case of heavier yet more muscular people. These people would include bodybuilders and other strength athletes who train with weights. The training leads to the development of greater than typical amounts of muscle tissue. Thus, if we merely use body weight to determine the BMI of a 5-feet 10-inch 220-pound man with 12 percent body fat, he would have a BMI over 30 and would be considered obese.

Consequently, to accurately identify obesity, we must measure body fatness, not just body weight. A body fat percentage greater than 25 percent for men and 30 percent for women is generally considered obese.


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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.