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Fitness Tips For 6/27/2012
Hot & Healthy Herbs & Spices
By Dwayne Hines
Are you taking advantage of herbs and spices? Most often both herbs
and spices go largely ignored viewed as something to make your food
look or taste better. But many of these herbs and spices have potent
nutrient capability that can enhance your health.
One of the best elements found in some herbs and spices is the
anti-inflammatory effects it can have on your body. Eating herbs
and spices that are anti-inflammatory can help you recover better
from your workouts. Some of the herbs and spices with the
anti-inflammatory benefits are oregano, cinnamon, mint, turmeric,
rosemary, clove, and parsley.
These same herbs and spices also come loaded with anti-oxidant
nutrients, and even contain fiber, protein and healthy fats. Many
of the top herbs and spices such as are oregano, cinnamon, mint,
turmeric, rosemary, clove, and parsley are very good sources of
anti-oxidant nutrients, containing vitamins and minerals.
Herbs and spices contain much more than just “anti” inflammatory
elements they have other “anti” factors such as antibacterial and
antifungal elements as well.
One of the best elements in some of these herbs and spices is their
ability to control blood sugar levels. Cinnamon is particularly
strong in this area. Doses as small as 1/2 teaspoon of cinnamon per
day can provide improved insulin resistance, which in turn decreases
heart disease risk and also helps with weight control. If you are
eating something sweet, add a half a teaspoon of cinnamon to it to
moderate any blood sugar spikes.
Herbs and spices are more than culinary ornaments. They contain
powerful nutrients and more and can play a significant role in your
nutritional intake if you use them consistently. They are so
powerful, in fact, that you dont want to overdose, but just
consistently apply a moderate amount to do the trick.
Dwayne Hines is the author of “The Growth Zone” a new approach to
building mass muscle fast.
And “Conditioning for Fighting” a mixed training approach for
those who want to improve their fight conditioning.
I am a pretty avid lifter who has always had trouble gaining
I was getting frustrated because I seemed to be working
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223 on an empty stomach. WOW!
Not only did this product put size and definition on me,
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By The Doctor
In the days of yore (which is anything before the late fifties in
the bodybuilding world) doing heavy barbell pullovers was a rite of
passage into bodybuilding manhood. In fact, I read a quote from the
great George Turner that made me chuckle on reading it. He said that
if you were not able to use 250 pounds on the pullover then you were
nothing. Many lifters years ago said that this exercise would be all
that one needed to get a complete upper body workout. Although I do
not see people use this lift often, I must say that 250 pounds would
be rather heavy. Nevertheless, this exercise is on the verge of
becoming extinct. I tried it to see if it was worth bringing back to
the forefront of resistance-training exercises.
A Little Bit about the Pullover
As mentioned previously, this exercise is considered by many to be
the best upper body exercise.
Some people lie across a bench sideways and others lie on the bench
in a regular fashion and perform them. Usually the trainees will
have their preference of dumbbells or barbells. The variables of
body positioning and equipment to use is up to personal preference.
One advantage that is clear is that it removes the weak link of
back work – the biceps – and allows for more direct lat work. The
pullover is also great for those who are into pre-exhaustion
methods or those who want something to use immediately after
What muscles does this exercise work?
Not only do pullovers work the latissimus dorsi but it also targets
the posterior deltoid, the long head of the triceps, rhomboids,
pectoralis major rather well. In addition, it works the following
muscles in a less direct manner: the anterior deltoid, triceps
brachii and wrist flexors.
I do know a few people who have used this exercise and stated that
their triceps were thouroughly worked on completion. What confused
them was that this was not their intended purpose.
How to do it…
Simply lay your back perpendicularly across a bench and grab a
barbell from behind you and bring it to your chest. Then proceed
to extend your arms to where the barbell is above your chest and
your arms are straightened. You have the option of bending your
elbows from there. Lower the barbell or dumbbell behind and past
your head so as your upper arms are parallel or slightly below
parallel to your torso.
Bring the bar back to your chest and repeat the motion until
I have used this exercise recently and I must say that it is an
excellent addition to my back work when used as my main
latissimus dorsi exercise. I have not used it for pre-exhaustion
yet, but I plan to use it in combination with chins when I do.
This will remove the biceps as the weak link as my back has always
been my least-responsive muscle. It is an upper body exercise so
I would recommend a repetition range from 6 to 10. As with every
other exercise, if you respond better to other repetition ranges,
then by all means use them.
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What Are Wrist Straps?
Wrist straps are lengths of non-stretching material that is “noosed”
(looped end) around your wrists and then the remaining material (tail)
is wrapped around a weight lifting bar to aid you in holding the weight.
Their purpose is to keep the bar in your hands when lifting heavy
amounts of weight. You might want to use straps if or when your grip
can’t handle the amount of weight you are using, sweaty hands, weak
grip, hurt hands etc.
Why Use Wrist Straps?
In order to build muscle, you need the right weight lifting apparel
and tools. Building muscle is like building a house. You need the
right tools in order to get the job done. Wrist straps should be
included in your arsenal of tools when it comes to heavy weight
training. I’ve always felt that wrist straps are an important tool
when it comes to hoisting a lot of weight.
Use wrist straps when your grip fails. I use wrist straps on
deadlifts, lat pulldowns, heavy shrugs and rowing because its
usually my grip that gives out first. It shouldn’t be the grip
that gives out first but the muscle you are actually working.
That’s why it’s imperative to find quality wrist straps that
are tough, sturdy, and comfortable. Quality wrist straps are
quite useful when you need to handle heavy, gripping weight.
Where To Get Wrist Straps?
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