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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.

Tuesday, November 22, 2016

What is the P90X Diet?

p90x diet

Everyone is talking about P90X these days, but if you haven’t heard of it, you may wonder what it is. When most people talk about P90X, they are talking about an awesome workout program. What many people don’t talk about, however, is the diet plan that accompanies the workout. What is the P90X Diet?

P90X Diet Breakdown

This is a thirteen week diet plan that focuses on using physical activity and the right food choices to help you lose weight and build muscle. The plan was developed by Carl Diekler, and is sold through Beach Body. Between the meal plan and the exercise plan, your stamina should increase, which in turn increases your metabolism – allowing you to lose weight and build muscle.

P90 X Diet Phases

The P90X Diet is conducted in phases. In Phase 1, you will eat foods that are very high in protein. This is the fat shredder phase. The second phase is the Energy Booster. Here, you will use a combination of proteins and carbohydrates, as well as low fat foods to boost your energy levels. Phase 3 is the Endurance phase. Here, you will eat complex carbs, lean proteins, and low calorie fats. This is meant to increase your stamina and endurance.

One of the nice things about the P90X Diet is that you may actually feel like you are eating all of the time. This means that you won’t have to suffer through any hunger pains, and the foods that are allowed are quite common and easy to find in any grocery store.

P90X Workouts

Included with the 13 week diet plan are twelve DVDs. These DVDs lead you through a variety of different workouts, all designed to target certain parts of the body, or to provide you with certain types of exercise, such as strength training. There is a planned workout regimen for each day that you can follow, and you can also have access to online support for the meal plan and the workout plan.

Does the P90X Diet work? It does work if you follow the plan. Even the United States Military encourages members of the armed forces to use P90X to stay in shape, or to lose weight if that is needed.

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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.