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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.

Thursday, November 12, 2015

Self-Guided Dieting

Take Matters Into Your Own Hands

Protein in vegetable foods (such as grains, fruits, and vegetables) are either low, incomplete protein or lack one of the essential amino acids. These food sources are considered incomplete proteins. Plant proteins can be combined to include all of the essential amino acids and form a complete protein.

Examples of combined, complete plant proteins are rice and beans, milk and wheat cereal, and corn and beans. Protein is the main component of muscles, organs, and glands. The cells of muscles, tendons, and ligaments are maintained with protein.

A healthy weight loss diet should include a wide variety of foods from all the food groups. The USDA’s Dietary Guidelines from 2005 suggest placing emphasis on fresh fruits, vegetables, whole grain and low-fat dairy products and reducing your intake of meats, poultry, fish and beans since the typical American diet contain plenty of these protein rich foods.

A general guideline to follow is approximately 1800 calories for women and 2200 for men per day. This number can vary depending on factors such as age, fitness goals, health status and activity level.
When determining a serving consider:
  • ½ cup of cut fruit or vegetable constitutes one serving
  • ½ cup of juice constitutes one serving
  • 1 cup of leafy vegetables constitutes one serving
  • ½ cup cooked rice or pasta constitutes one serving
  • 1 slice of bread constitutes one serving
  • 1 cup of cereal constitutes one serving
  • 1oz. muffin constitutes one serving
  • 1 oz. dry rice or pasta constitutes one serving
  • 1 cup of milk constitutes one serving
  • 1½ oz of cheese constitutes one serving
  • 3 ounces of meat, fish, or poultry constitutes one serving
  • 1 egg constitutes one serving
  • ¼ cup dry beans constitutes one serving
  • ½ oz. nuts constitutes one serving
  • 1 table spoon on peanut butter constitutes one serving
  • 1 teaspoon soft margarine
  • 1 tablespoon low-fat mayonnaise
  • 2 tablespoons light salad dressing
  • 1 teaspoon vegetable oil
If you consume alcohol those calories must be accounted for as well:
  • beer 12ozs. 144 calories
  • light beer 12ozs. 108 calories
  • white wine 5ozs 100 calories
  • red wine 5ozs. 105 calories
  • sweet wine 5ozs. 235 calories
  • 80 proof spirits 1.5 ozs. 96 calories
No weight loss plan can be a success if you don’t have all the tools necessary to succeed. Stocking your home with healthy foods to assist you with your weight loss goals and healthy lifestyle may be all the help you’ll need.
  • Before going shopping make a list of all foods necessary to prepare meals for one week including (healthy) snacks
  • Don’t go to the store hungry; you’re more likely to buy high-calorie junk foods
  • Don’t take children with you, most junk food is at eye level for children, you don’t need the temptation
  • Select a store that stocks healthy food selections, if you don’t see what you’re looking for, ask the manager to order it for you
  • Use food label to determine serving size, calories, and fat per serving this will come in handy when calculating daily caloric needs and intake
  • Shop once per week, this will save valuable time
Building your own nutritional plan will give you a sense of accomplishment, commitment and control that will allow you to pursue your weight-loss goals confidently.

"The majority of men meet with failure because of their lack of persistence in creating new plans to take the place of those which fail." -Napoleon Hill-


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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.