 Much has been said about our first lady’s fashion sense, but right now I’m in the throes of major arm-envy—hers are sculpted, strong, and not overly bulky. Nicely toned biceps and triceps are what I like to call the “show-off” muscles, because you see results so quickly, which is highly motivating.
Here are a few of my favorite tips, plus quick, easy moves to get you started. Do 8 to 10 repetitions of the first two moves, and as many of the third as you can do in 30 seconds. Complete the whole routine 3 or 4 times per week with a rest day between sessions.
• Combine a band and a dumbbell when you strength-train, which actually gives you triple the toning benefits, according to studies.
Sample move: Stand on exercise band and hold each end in each hand while you simultaneously do curls with a dumbbell.
> Get triple the benefits in half the time with these moves.
•Choose a heavy-enough weight: If you don't challenge your muscles, you're basically wasting your time. Research shows that the lighter weight/high rep strategy a lot of women use to avoid adding bulk really just builds less metabolism-boosting strength, but adds the same size as doing fewer reps of a bigger weight.
Sample move: Grab a 12-pound dumbbell and do Rows: Feet hip-width apart, hinge forward at hips, letting arms hang straight down, palms facing in. Bend elbow back, pulling weight up to chest level. Lower and repeat as many times as you can in 30 seconds; switch sides. Read More on Yahoo Healthy Living | Healthier food choices for every meal of the day Are you smarter than a 5th grader when it comes to knowing the recommended daily servings of each group on the food pyramid? The basics of a healthy diet begin with knowing the food groups, serving sizes and the number of servings you need. The basic food pyramid has not changed much since you were a kid but it has evolved to be more specific about the types of food to eat, and it now includes regular exercise as a component of healthy living.
FOOD PYRAMID BASICS
Grains. Foods made from wheat, rice, oats, cornmeal, barley or another cereal grain.
Suggested daily servings: 6 ounces
Vegetables. Any vegetable or 100 percent vegetable juice. May be raw, cooked, fresh, frozen, canned, dried or dehydrated, whole, cut-up or mashed.
Suggested daily servings: 2.5 cups
Fruits. Any fruit or 100 percent fruit juice. May be fresh, dried, frozen, canned, whole, cut-up or pureed.
Suggested daily servings: 2 cups
Milk and other dairy. All fluid milk products and food made from milk. Foods made from milk that have little or no calcium, such as cream cheese, cream and butter are not considered part of this group.
Suggested daily servings: 3 cups
Meat and beans (proteins). All foods made from meat, poultry, fish, dry beans, peas, eggs, nuts and seeds.
Suggested daily servings: 5.5 ounces
Oils. Fats that are liquid at room temperature.
Suggested daily servings: Eat sparingly
more on healthy food choices Born Again Beauty Books/Health & Healing |
