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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, September 24, 2018

How Much Food?

How Much Food

Do you give your body the best fuel so it can perform in the manner you wish, or do you fill up with the “cheap stuff?”

Looking at food from a different angle, do you view food as enjoyable or as medicine? Can we have fun eating and still maintain low bodyfat?

Many women eat too little, instead of too much, out of fear of gaining weight. Many normal women think they are fat because of society’s obsession with thinness. The semi-starvation food habits of these women make them vulnerable to nutritional deficiencies, more so than men. It is a woman’s right to concentrate on healthy eating rather than starving oneself to produce a body size you were never genetically programmed for. It is a woman’s right to ban diets, throw away the scale and make being healthy the important factor.

Even without resorting to a fad diet, chronic dieting by severely restricting calorie intake can produce unfortunate side effects.
  • Obsession with food and body weight
  • A sense of deprivation
  • Weight cycling
  • Eating binges followed by guilt
  • Self dislike
Food becomes and enemy and mealtime the battlefield. Fatigue is also related to poor eating patterns.

You are encouraged to focus on fitness, not fatness, by developing eating and exercise behaviors that will lead to good health. This includes an eating plan you can live with forever. Eating awareness is a lifetime of providing your body with the necessary nutrients it needs: protein, carbohydrates, fats, vitamins, minerals, and water.
How many calories are needed for health and fitness? An easy way to figure this is:
  • Multiply your weight by 10 (EX: 130 x 10 = 1300)
    This determines the amount of calories needed for your basic body functions.
  • Add about half that amount for your activities (1300 + 650 = 1950)
  • If you exercise daily add an additional 200-300 (1950 + 200 = 2150)
This may seem like a lot of calories, but this higher caloric intake offers adequate energy to function and contributes to successful long term weight (fat) loss. One note: This calorie intake may not work for someone who has dieted for extended periods throughout life or who keeps her weight abnormally low. 
The next question is “What to eat?”
  • Eat three health balanced meals a day.
  • Limit fat, sugar, and salt.
  • Increase complex carbohydrates.
  • Focus on food that has high nutrient density, which means the food provides more nutrients for fewer calories. (Vegetables are the most nutrient dense food you can eat.)
Carbohydrate rich meals and snacks with some protein and a little fat will energize your body. A good food plan never eliminates an entire food category and the food can be found at the grocery store, not just at specialty food stores.

A food program that encourages making changes in eating habits one small step at a time can be simple and comfortable, as well as very effective.

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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.