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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, September 27, 2018

Miracle Weight Loss

Miracle Weight Loss

The desire for instant gratification in a no-fail weight loss method can spur you into trying products that promise "miracle" weight loss. Among them are diet pills, vitamin supplements, herbs, and "thigh creams." These products are advertised in the pack pages of magazines, on radio and on television. The sale of them is a million dollar industry.

There are some obvious advertising claims that signal a weight loss product is a fraud. Beware if a product promotes:
  • "If you lose too much weight, discontinue immediately."
  • Wrapping the product around a specific body part to flush or burn fat from that area.
  • Reliance only on testimonials from satisfied customers.
  • "Magic" combinations of food and vitamins.
  • Weight loss without diet or exercise.
Diet gimmicks continue due to the common belief that ad claims must be true or the products wouldn't be around. But even with common food, there are a lot of weight loss myths. Some of these follow:
  • MYTH - Margarine has less fat and calories than butter
    TRUTH - Both are 100 percent fat and the same amount of calories. Some light margarines are whipped with water to lower the fat per serving.

  • MYTH - Chicken has less fat than beef.
    TRUTH - This depends on the cut of beef and the part of the chicken. Chicken thighs are just as high in fat as most beef.

  • MYTH - Non-dairy creamers and toppings are low-fat alternatives to cream.
    TRUTH - These contain the highly saturated fats of palm and coconut oil. Evaporated non-fat milk is a better choice.

  • MYTH - Choice and prime cuts of meat are lowest in fat
    TRUTH - These are highest in fat. Select less expensive cuts for lower fat content.

  • MYTH - Brown sugar and honey are better than white sugar.
    TRUTH - All these sugars have the same amount of calories per gram (4) and insignificant amounts of nutrients. They all promote tooth decay.

  • MYTH - To reduce blood cholesterol, stop eating eggs.
    TRUTH - Cutting back to 3 or 4 eggs a week is helpful, but reducing the total fat intake of the diet is most helpful for lowering cholesterol.

You can dismiss quick fix thinking and food myths and use a permanent approach to weight management. You can eat foods you enjoy, lower body fat, and keep it off. Moderate, achievable goals for weight management include:
  • Balanced meals of a variety of high fiber, lower-fat food.
  • Sufficient calories at regular times.
  • Regular exercise.
  • Lose only one or two pounds per week.
If there was one simple step that I would recommend to improve most people's nutrition it would be VEGETABLES. In fact, one of my personal daily goals is to make sure I include 3-4 servings of veggies in my daily food intake. (Even us "experts" need to work on changes, too.) Here are some ideas to add plant life to your food without noticing them as much:
  • Add extra grated veggies to spaghetti or pizza sauce.
  • Add a layer of veggies to lasagna.
  • Add two colorful diced veggies to casseroles.
  • Add veggies to low-fat sour cream or yogurt for potato topping.
  • Stuff veggies (squash, tomatoes, peppers) with rice, beans, or tuna.
  • Add grated carrots or zucchini to cakes and cookies when baking.

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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.