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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.

Sunday, July 31, 2016

What You Should Eat before Sport

Sport and exercise requires energy, and that energy comes from two sources – carbohydrates and fat that is stored in your body. Carbohydrates are used up very quickly, which is why low-carbohydrates work so well for losing weight – it causes your body to burn more fat because there is nothing else to use for energy. So, does this mean that you should eat more carbohydrates before sport?

The Best Foods to Eat Before Sport

It isn’t necessarily carbohydrates that you need to fuel your sport. In fact, what you need is best determined by the type of sport your will play, how much body fat you have, and how much of that fat you want to lose. In most cases, however, because carbohydrates burn off quickly, carbohydrates are recommended.

Pasta, energy bars, fruits, breads, yogurt, potatoes, cereals, and milk are all great foods to eat before sport, but you should also include high sources of protein, including meat and peanut butter.

Should You Eat Immediately Before Sport?

You should not eat immediately before exercise or sport because this can make it harder for the food to digest – and it can make you feel sluggish and sick.

Most experts suggest waiting at least an hour after eating before participating in sport, but some suggest that forty five minutes before sport is good as well, because it doesn’t take long for the body to use up the stores of carbohydrates that are stored in the muscles.

What You Should Not Eat Before Sport

While fat is one of the sources of energy during sport, it is not recommended that you consume foods that have a lot of fat in them before sport. These foods are very slow to digest. This can also lead to stomach cramps. Some experts suggest that meat should be avoided because of this, and that other sources of protein should be used.

Foods that should absolutely be avoided before sport include potato chips, fried foods, doughnuts, and candy bars or other sugary foods. The one thing that you should not do is avoid all food prior to sport. Additionally, you need to make sure that you are drinking enough fluids prior to sport, including water and sport drinks. Without proper hydration, you can experience the same stomach cramps that you might experience after eating too much food before sport, eating too close to participating in sports, or in eating the wrong foods before sport.

Wednesday, July 27, 2016

How Alcohol Causes Beer Bellies

Beer bellies, we have all seen them, some of us have them.  Some people display them with pride and other people work hard to rid themselves of the beer belly in search of the six pack abdomen.  Ironic isn’t it?

How Alcohol Causes Beer Bellies

Calories in Alcohol Causes Beer Bellies

Alcohol contains a huge amount of calories, after consuming only a few beers you have drank enough calories to compare it to a small meal.  When you consume more calories than you burn, fat is formed.  To the calories contained in the beer you can add the calories in the snacks you have while drinking the relaxing cold beer and the lack of exercise you avoid doing while relaxing to drink it.

Slowed Metabolism in Alcohol Causes Beer Bellies

Alcohol is a depressant which slows down your metabolism.  Slowed down metabolism means your body is burning less calories, it isn’t metabolizing what you put in it and the sugars are stored as fat. The body also metabolizes the alcohols in your system before it uses the calories we have stored in our bodies.

When you drink you eat or snack.   Alcohol usually causes us to crave greasy and high fat foods. You have already slowed down your metabolism due to the depressant effect of the beer.  So now you begin to eat and consume even more calories that your body will store as fat due to the slowed metabolism.

The Body Reacts to Alcohol and Causes Beer Bellies

Beer contains hops and hops contain an estrogenic compound.  Excess estrogen creates an imbalance in the hormones of both men and women which causes the body to store more fat in the belly region.

The body reacts to alcohol as it would a toxin because that is how the body regards it. The body quickly sends the toxin off to the liver to be cleaned, processed and gotten rid of.  A toxin in our body takes priority over anything else; the body looks out for number one.  By the liver processing the alcohol you are actually preventing your body from processing fat and thereby increasing your beer belly.

Beer is a depressant or relaxant. When you get home from a hard day at work and pop the top on that cold beer and sit down in your recliner in front of your television you have just taken another step toward increasing the size of your beer belly.  This effect causes you to avoid exercise and you begin to lack in caring for your physical fitness needs.

Saturday, July 2, 2016

Weightlifting for Type 2 Diabetes

Weightlifting for type 2 diabetes? It appears that this is an excellent approach because it is supported by research commissioned by the Agricultural Research Service. The focus of the studies is Hispanic populations because the prevalence of type 2 diabetes in this group is almost twice as high as the prevalence in Caucasians.

The Participants

The subjects were older than 55 years and included both men and women. The participants had type 2 diabetes for an average of nine years. Each participant had a physical exam including and electrocardiogram.

Sixty volunteers participated in the study, and half of them served as controls. This means that they went about their lives as usual without any complementary interventions involving weight lifting for type 2 diabetes.

The other half of the group underwent PRT, or progressive resistance training. Activities include weightlifting, or other weight bearing exercise. Exercise sessions were conducted three times a week. After 16 weeks, the participants were re-examined by a physician.

The Findings

The study found that after just 16 weeks of weight training, individuals who had type 2 diabetes experienced:
  • Need for less diabetes medication
  • Improved blood pressure
  • Less abdominal fat
  • Increased lean muscle mass
  • Increased activity at home
Simply adding three weightlifting sessions per week into a schedule yields excellent results. Participants showed a 72 percent reduction in the need for diabetic prescription medication. Physical activity in everyday settings improved, helping promote overall health and wellbeing.

Creating an Exercise Plan

Other considerations are important to make when creating an exercise plan for type 2 diabetes. The first is that each person who participated in the study had a through physical examination prior to beginning, even those in the control group who made no changes. Anyone interested in adopting an exercise regimen as a complementary approach to treating type 2 diabetes should consult his or her physician.

Properly monitoring blood sugar levels is another careful consideration to make. When exercise becomes too intense, it may make considerable demands on the body. It is important to stay in the habit of monitoring your sugar levels and to watch for signs of hypoglycemia on a regular basis.

Weightlifting does not have to be intense. You may want to get a personal trainer to meet with you for the first few sessions to help you create a realistic regimen that is safe and effective, and that suits your physical capabilities. Regular exercise offers excellent opportunity for improvement.

Make sure to select an exercise routine that you can live with. If the exercises are too difficult or too uncomfortable, it is likely that you may abandon them, reverting to a sedentary lifestyle.

Follow up with regular visits to your physician to see if the weightlifting for type 2 diabetes is working for you. This can lead to significant improvement in health as well as fewer prescription medications in relatively little time.

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.