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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, October 6, 2016

Best Veggies for Sport

If you participate in sports, what you eat matters a great deal. Of course, what you eat matters a great deal even if you do not participate in sports. Those who do play sports, however, want to know what the best vegetables are to consume before and after physical activity.

best veggies sport

Raw Vegetables Are Best

When you cook vegetables, you are taking away a vast portion of the nutrients that are contained in the vegetables. So, regardless of the vegetables that you choose to consume, eat them raw as much as possible.

Some vegetables aren’t as tasty raw, and depending on how they were grown, some aren’t as healthy. If you will be eating raw vegetables, make sure that you are purchasing organic vegetables – those that were grown without the use of dangerous pesticides. Otherwise, you will need to cook these vegetables for safety purposes.

Natural Vegetables vs. Processed Vegetables

Often, those who participate in sports will purchase special drinks, such as those that are full of vegetables for better nutrition. While this isn’t a bad idea, and you should do this, you should also realize that these drinks should never be used to replace vegetables that you eat, as opposed to those that you might drink.

Even though these drinks have vegetables, in pureed form, the process itself takes away some of the nutrients that are found in raw vegetables. Drink these beverages, but make sure that you are eating vegetables as well.

Which Vegetables are Best?

Aside from being raw, there are vegetables that are better than others – especially if you are playing sports. Avoid light colored vegetables, and go with the darker colored vegetables. Green vegetables are essential. This includes lettuce of all varieties, celery, peppers, and other green vegetables. Carrots are great as well. Potatoes and corn are good for you, depending on how they are prepared, but these are not necessarily the best veggies for sport.

The great thing about these vegetables is that they can be consumed before, during, or after a sporting event or practice. Just be careful about adding to these veggies. For example, dipping a stick of celery in Ranch Dressing is delicious, but not necessarily healthy. This doesn’t take away from the celery, but it does add a lot of unnecessary fat and calories that you may want to avoid.

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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.