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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.

Monday, November 9, 2015

Negative Calroies Food

negative calroies food

Foods said to burns calories, fact or fiction. Find out now!

There’s an avalanche of information about obesity, diseases associated with obesity, healthy eating habits and weight loss (with good reason, 65% of Americans are overweight and flirting with various diseases) so I’d like to look at something I think you may find interesting; negative calorie foods.

Ok all foods do have some calorie content but these are foods that actually require more calories to breakdown and digest than the actual food contains.

Vegetables: Asparagus, beets , broccoli, cabbage (green), carrots, cauliflower, celery , chicory chili peppers, cucumbers, endive, garlic, lettuce , onions, spinach, turnip, zucchini

Fruit: Apples, cranberries, grapes, lemons, mangos, oranges, papayas, pinapples, raspberries Strawberries, tangerines

One theory surrounding negative calorie foods states that they produce more than enough enzymes for digestion and that the excess enzymes are may be used to help accelerate the metabolic processes thus enhancing the body’s ability to burn calories.

According to a recent study performed by Dr. Dean Ornish, M.D., of the University of California, at San Francisco, a vegetarian diet consisting mostly of fruits and vegetables, was adhered to by research subjects as an experimental study on the reversal of heart disease. As a result each of the research subjects (all suffering from heart disease), lost an average of 20 pounds without cutting calories or limiting serving sizes.

In light of the fact that these subjects were 40 years and older (with relatively slowed metabolisms) and the research performed involved no prescribed exercise program, this constitutes a dramatic weight loss that could only be attributed to the consumption of various fruits & vegetables. Even though this information is theory we do know that a diet high in fruits and vegetables can benefit us on many levels:
  • most fruits function as natural laxatives
  • fruit regulates your body's digestive process
  • fruit provides roughage and fiber that is important in helping your body get rid of wastes
  • fruit contains important vitamins
  • fruits contain important anti-oxidants protecting your body from the damage caused by free radicals
  • vegetables are natural foods and contain different vitamins, minerals and thousands of other plant chemicals
  • vegetables can help control weight
  • vegetables are low in fat and calories, a good source of dietary fiber and provide us with extra energy
So whether you believe the negative calorie theory or not it just makes good sense to keep plenty of fresh fruits and vegetables on hand to nourish your body daily.

"Everything in nature contains all the power of nature. Everything is made of one hidden stuff". - Ralph Waldo Emerson-


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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.