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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 1, 2014

Golden Rules of Healthy Nutrition

healthy nutrition

Rule 1. Eat at least one gram of protein per pound of body weight. It is no secret that the protein - is strategically important for the proper functioning of our body. You definitely need to replenish the amount of protein if you want to build muscle mass. Remember that protein deficiency is bad not only for your muscles, but also the internal organs. If you do not get enough protein from food, the body begins to break down your muscle protein in order to produce the required amino acids.

Rule 2. Get 20-30% of daily energy intake from fat. Fat - is also a very important element, because it is part of the cell membranes. Also keep in mind that the steroid hormones that are so important for muscle growth are also of lipid nature and the best metabolic response to training requires adequate supply fats. Find the necessary fats in vegetable oils, eggs and lean meat.  

Rule 3. Eat at least 25 calories per pound of body weight. If you are a man and you are involved in weight lifting process, it is best to receive 30-35 calories that will allow you to grow. If you weight arround 90 kg, for a set of mass you need to consume 2700-3150 kilocalories, and for fat loss - 2250 kcal.  

Rule 4. Always eat the necessary amount of carbohydrates. Generally you should eat 3 grams of carbohydrate per kilogram of body weight, but if train lot, you can increase this number. Remember that the lack of carbohydrates may hinder the recovery problems and cause health problems.

 Remember that no supplements or vitamins will help you achieve the expected results if you do not respect a competent and faithful diet. If you want good results, you have to strictly follow the regime, providing the body with all necessary substances for adequate growth and recovery.

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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.