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Spinach is chocked-full of nutrients that are essential for battling fatigue and helping our bodies perform at their peak. Not only is spinach one of the most iron-dense food sources on earth, it's also extremely rich in magnesium and potassium and is an excellent source of energy-supporting B-vitamins.

Why it works: Iron plays a direct and important role in fighting fatigue. It's a known energy booster, helping the body produce energy by delivering oxygen to the cells and enabling them to perform optimally. Without sufficient oxygen, our cells slow down and can even shut down altogether. Low iron levels can cause both physical and mental fatigue, as well as anemia. Symptoms of anemia include tiredness, lack of energy, weakness, trouble concentrating, apathy, insomnia, and loss of appetite. Spinach and other leafy greens offer a high rate of iron for an extremely low caloric intake. Spinach also happens to be an excellent source of vitamin C, which boosts iron absorption. Magnesium is another mineral that plays a vital role in the production of energy. In fact, it's involved in hundreds of enzymatic reactions throughout the body and directly affects our cardiovascular, digestive, and nervous systems; muscles; kidneys; liver; and brain.

Magnesium is necessary for the production of energy, proper digestion, and the regulation of nerve and muscle tone. It's no wonder that a lack of magnesium can cause our brains and bodies to slow. Unfortunately, magnesium deficiency is one of the most common nutrient deficiencies in the U.S. Even a slight deficiency can result in reduced energy levels, which causes your body to work harder and can lead to exhaustion.... read more

  1. Brussels sprouts are being researched as a true cancer fighting superfood. They contain glucosinolates that prevent the development and spread of cancer cells that can lead to bladder, breast, colon, lung, prostate, and ovarian cancer.
  2. Brussels sprouts have the power to reduce the inflammation in your body with its high flavonoid content. Quercetin, one of the better-known flavonoids, has the power to work as an antihistamine, reducing allergic reactions.
  3. Can you believe that one cup of Brussels sprouts contains 100 mg of vitamin C? That is almost twice the amount of vitamin C found in an orange. Vitamin C is a key nutrient for building collagen in your joints and skin. Smokers lose vitamin C with every cigarette they smoke making them more susceptible to aging rapidly!
  4. Brussels sprouts are powerful detoxifiers They work by increasing levels of glutathione-S-transferase, the enzyme that detoxifies environmental toxins such as hormone-disturbing xenoestrogens we are exposed to from plastics and pesticides.
  5. The fibre and sulforaphane found in brassica plants such as Brussel sprouts has been shown to protect your tummy from ulcers! Sulforaphane reduces the amount of H. pylori bacteria that can cause a chronic low-level inflammation of the stomach lining.

Salmon is low in calories and saturated fat, yet high in protein, and a unique type of health-promoting fat, the omega-3 essential fatty acids. As their name implies, essential fatty acids are essential for human health but because they cannot be made by the body, they must be obtained from foods. Fish contain a type of essential fatty acid called the omega-3 fatty acids. Wild-caught cold water fish, like salmon, are higher in omega-3 fatty acids than warm water fish. In fact, the fat composition of salmon has recently been evaluated as superior not only because of its rich omega-3 content, but also because of its great ratio of omega-3s to omega-6s and its health-supportive balance of saturated, monounsaturated, and polyunsaturated fats. Each of these features in the fat composition of salmon helps reduce risk of unwanted inflammation and help maintain the integrity of our immune and circulatory systems. In addition to being an excellent source of omega-3s, salmon are an excellent source of selenium, a very good source of protein, niacin and vitamin B12, and a good source of phosphorus, magnesium and vitamin B6.

The omega-3 fats found in salmon have a broad array of beneficial cardiovascular effects. Omega-3s help prevent erratic heart rhythms, make blood less likely to clot inside arteries (the proximate cause of most heart attacks and strokes), improve the ratio of good cholesterol to bad cholesterol, and prevent cholesterol from becoming damaged. (Only after cholesterol has been damaged does it clog arteries.)

Omega-3s work their magic by affecting the production of hormone-like molecules called prostaglandins. Some kinds of prostaglandins are pro-... read more

Got wrist problems? Is bench pressing painful in the wrist area during the workout, and for days afterward? Are bicep and triceps training moves causing you cramps behind and above the hand and on the outer and inner wrist because your wrist connective joints are rather thin and stringy? Try doing priority barbell wrist curls, and reverse wrist curls off the end of a padded bench to toughen the ligaments naturally these should be done with comfortable resistance of at least 8-12 reps allowing free flowing flexibility of the wrist joint articulation. This in effect should be your first priority called strengthening your weak bodypart link. These training actions will reinforce ligament tensile strength at the wrist carpal zone connective area far better than a grip master machine or hand springs. They also will bulk out your pronator/supinator forearm muscles giving you a better bicep reactive curling base along with more effective tricep stability. Many trainers who bench press with sizable poundages incur or feel wrist strains. On the bench there is a secret  that all the world's greatest bench pressers know. None of them let the bar roll back in their hands which over stretches the wrists and tendons that pronate (bend the wrist inward) the forearm. And jam the tendons that supinate the forearm (bend the wrist backwards). They lay the bar across the meaty part of the hand between the bottom of the thumb gut and on top of the outer heel of the hand. In this type of grip support it's bone on bone dealing with pressure on  carpals which lay on the radius and ulnar forearm bones in this position.  In other words the ligaments and tendons aren't getting any real (... read more

  1. LIFT BIG - Give your muscles a reason to grow. Don't do endless sets, be intense. Go heavy, but don't remain much longer than an hour. Train 3-4 days a week. Hit failure and make that last set count.
  2. EAT BIG - You must eat to grow. For gaining, take 20Cal/lb bodyweight daily. Get 30g protein per meal. Eat 6 meals a day. Don't be scared of fats. Cut junk food. You will crave chicken breasts, tuna shakes, pasta and chocolate milk.
  3. SLEEP - Recovery is key. If you're a meso/endomorph, get 8-9 hours a day, an ectomorph needs at least 6-7. You grow outside the gym, not in.
  4. WATER WATER EVERYWHERE - Carry that gallon jug with you at all times. Drink 8 litres a day. Keeps you well-hydrated so you can train at your best and have your caloric needs in check.
  5. COMMIT - If you're not sick or injured, you must train. You start skipping... you might as well forget those dreams. You must want to become that impressive physique before you can begin building it. Get yourself a reliable training partner.
  6. YOU AIN'T SQUAT 'TIL YOU SQUAT - If you have legs, a desire to grow and your back is OK, you must squat. Without the king of exercises, your growth is going to suffer. Squats develop more than just legs.
  7. CHANGEUP FREQUENTLY - Change your routine around frequently. Every 3-6 weeks, vary the order that you do your routine, or change your whole style altogether. Try HIT, super-slow, negative training, high volume, etc.
  8. DON'T OVER TRAIN - A good routine is brief, intense, and only has a couple exercises per body part. Limit the total number of sets you do. If your progress is slowing, you're getting injured or sick... read more

The secret is simple: You have to rethink what a snack is—or isn't, says WH weight-loss columnist Keri Glassman, R.D., author of The Snack Factor Diet. It isn't dessert, for example. A snack doesn't have to be sweet, chocolate-dipped, or more than 150 calories. "It can be real food, like a packet of oatmeal with 10 walnut halves sprinkled on top," says Glassman. And the experience can still be indulgent if you focus on taking a break and recharging your body. More ways to make your treat go further:

  • Cut it in half. A 2010 Journal of the American Dietetic Association study found that people who were given the same snack, either whole or cut into halves, consumed half as much when eating the latter, possibly because they considered only the number of items (not the size of the items) they ate.
  • Plate it. Albers has a few tricks she uses to avoid mindless munching: No eating from a serving bowl, out of a big bag, or while standing at the kitchen counter. "Everything I eat goes onto a dish, which helps me keep portion control in mind," she says.
  • Chew more. Besides helping you feel full, chewy foods may brighten your mood too. A 2009 study in Physiology & Behavior suggests that the act of chewing can decrease the level of stress hormones in the body. The mechanism may be physiological (chewing can increase blood flow) or psychological (either chomping diverts our attention from stress or we simply associate it with mealtimes, when we tend to be relaxed).
  • Make your own snack packs. Dole out small portions of your favorite snacks into plastic ziplock bags. Scott believes that... read more

Monday/Wednesday/Friday

Chest

Barbell bench press: 4 sets of 10, 8, 6, and 4 reps
Barbell incline bench press: 4 sets of 10, 8, 6, and 4 reps
Dumbbell flys: 3 sets of 10, 8, and 6 reps
Parallel bar dips: 3 sets of 15, 10 and 8 reps
Pullovers: 3 sets of 15 reps each

Back

Chin-ups: 4 sets of 10 reps minimum each side
Close-grip chins: 4 sets of 10 reps
T-bar rows: 4 sets of 15, 12, 8, and 6 reps
Bent-over barbell rows: 4 sets of 8-12 reps

Thighs

Squat: 5 sets of 10, 8, 6, and 4 reps with a 20 rep warm-up set
Front squats: 4 sets of 10, 8, 8, and 6 reps
Hack squats: 3 sets of 10 reps each
Leg curls: 4 sets of 20, 10, 8, and 6 reps
Standing leg curls: 4 sets of 10 reps each
Straight-leg dead lifts: 3 sets of 10 reps each

Calves

Donkey calf raises: 4 sets of 10 reps each
Standing calf raises: 4 sets of 15, 10, 8, and 8 reps

Abdominals

Crunches: 3 sets of 25 reps
Bent-over twists: 100 reps each side
Machine crunches: 3 sets of 25 reps
Crunches: 50 reps

Stay posted for the other days of routine from Arnold!

 (NaturalNews) A wealth of new scientific evidence shines a critical light on the importance of natural foods and nutritional compounds in the fight against overweight, obesity and weight maintenance. Virtually all alternative health experts agree, the current epidemic of weight control issues plaguing western society are the result of excess consumption of highly processed convenience foods that have replaced vegetables, fruits, nuts and seeds in the diet. Three independent studies conclude that blueberries, resveratrol from red grapes and cocoa flavanols exert a potent effect on fat cell formation that can aid in weight loss and management goals when included as part of your daily diet.Blueberries have been well documented for their cognitive and cardio-protective benefits, due in large part to the potent complex of anthocyanins that give the berry its deep blue color. Researchers reporting the results of a study to the Experimental Biology 2011 conference have found that blueberries may hold the key to resolving one of the largest threats to human health this century - overweight and obesity.Scientists determined that extracts of the berry compound inhibited the formation of new baby fat cells (adipocytes) in a dose-dependent manner. Less adipocytes mean there are fewer `containers` to store triglycerides from the blood, and this is an ultimately powerful mechanism to lower or help maintain body weight. Not only did blueberry extract supplementation reduce the number of adipocytes up to 73 percent, but the compound was also found to assist in the breakdown of lipids and fats for removal from the body.Polyphenols from the cocoa plant have been shown to promote... read more

Some eats can be downed with near abandon; others need to be reined in. Try these snack suggestions from Keri Glassman, R.D.All You Can Eat (Really!) No need to limit these filling, low-cal treats:

  • Air-popped popcorn
  • Raw veggies such as jicama, sugar snap peas, and cherry tomatoes
  • Steamed artichoke (dip in a warm mixture of nonfat Greek yogurt and Dijon mustard)
  • Fresh berries
  • Cucumber slices marinated in rice vinegar and topped with chopped red onions

Take It Slow. Enjoy these healthy snacks; just don’t go hog wild:

  • One hard-boiled egg dusted with sea salt and black pepper (70 calories)
  • A one-ounce chunk of Parmesan (110 calories)
  • Three slices of turkey breast wrapped in lettuce, with a little mustard (70 calories)

Proceed with Caution. Portion control is key with these nutritious but high-cal eats:

  • Half an avocado with lemon and sea salt (160 calories)
  • A quarter cup of raisins or other dried fruit (123 calories)
  • About 15 nuts or one tablespoon of all-natural nut butter (100 calories)
  • Two tablespoons of hummus (50 calories)
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