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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, March 28, 2016

10 Simple Tips to Improve Energy Levels

There are simple tips to improve energy levels for everyone.

improve energy levels

You Need Energy

Think about all of the things that you do each day, or that you need to be doing each day. You need to clean your home, dress, go to work, run errands and pay bills, connect with friends and family members, spend time with the kids, spend time with your partner, and so much more. Every bit of this requires some level of energy, and without that energy, you won’t be able to do any of these things that are a big part of your life.

10 Ways to Get More Energy

  1. Get more sleep – Most people lack energy due to lack of sleep. Get at least eight hours of sleep each night – and make sure that it is restful sleep.
  2. Eat a better diet – Eat food higher in magnesium, higher grain foods, and consume more water. Avoid foods that are ‘heavy’ or full of fats. Avoid refined foods as much as possible. Get lots of protein, fruits and vegetables.
  3. Get off the couch – Sitting around doing nothing at all will cause low energy levels. If you start moving, you’ll automatically have more energy.
  4. Lay off the sugar -
  5. Take a Cat Nap – If you are constantly on the move, and you mind is constantly going, you will benefit greatly from a short cat nap – or power nap.
  6. Get less sleep – Some people lack energy because they sleep too much. You need eight hours of rest, but you should avoid sleeping for more than ten hours in a twenty four hour period.
  7. Avoid Stress – Stress will suck the life and energy right out of you. If you cannot avoid stress, use stress reducing techniques, such as meditation and massages.
  8. Workout – Your workout may take a lot of energy, but it also produces a lot of energy.
  9. Avoid certain people – Some people will suck the life right out of you. They are negative and exhausting just to be around. Try avoiding them as much as possible.
  10. Visit your doctor – Get some blood work done just to make sure that all of your levels are correct. If even the tiniest thing is off in your blood content, this could cause a major lack of energy.

When Low Energy Levels Are a Problem

If you have taken steps to increase your energy levels, and you still find that you are fatigued, you probably need to see a doctor. Lack of energy can indicate a health problem. The health problem may be easily taken care of, or it could be very serious. You won’t know for sure until you visit your doctor, and make sure that your doctor is taking you seriously.

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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.