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Three Bean and Corn-Pepper Salad

A quick and easy bean salad with minimal prep.

Preparation: 10 minutes
Serves: 14 servings
Energy: 113 calories per serving

– 1 can corn and peppers
– 1 can black beans
– 1 can reduced sodium garbanzo beans
– 1 can reduced sodium kidney beans
– 7 tbsps balsamic vinegar
– 1 cup chopped red onion
– 3 cloves garlic

1) Coarsely chop red onion and mince garlic cloves.
2) Open all the cans and drain the liquid. Rinse and drain beans and place with corn in a large container that has a sealable lid. Stir to mix.
3) Add onion, garlic and balsamic vinegar and stir. Put lid on container and refrigerate.
4) When ready to serve, have the following available for guests to individualise their portion to taste: olive oil, salt, black pepper, garlic powder or garlic salt, red pepper flakes or spicy hot sauce.


Standing Dumbbell Lateral Raise

dumbbell Lateral RaisesHere is a shoulder exercise which targets the deltoid muscles, particularly the middle deltoid.

– Stand erect holding a pair of dumbbells with your feet shoulder-width apart, knees unlocked. Keep your abs tight, chest up and shoulder back.
– With your head straight, hold the dumbbells at your sides, or just in front of your thighs, with a neutral grip.
– Without using momentum, raise the dumbbells out to your sides in a wide arc, keeping your elbows and hands moving together in the same plane.
– Raise the dumbbell just above shoulder level and hold momentarily in the peak-contracted position.
– Slowly lower the weights along the same path and repeat for reps.

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Four Exercises That Are Better Than the Bench Press

If you want to build a bigger and stronger chest, here are four moves you would be crazy to overlook.

1) Partial to Benching
Whether you are talking about chest or any other bodypart, partials are all about overloading a particular portion of the range of motion (ROM) without doing a full range rep. By bench pressing with partials, you break the lift into smaller components within the range of motion. This allows you to isolate a particular portion of the lift and allow you to work only at that angle. This further allows you to train and lift more weight over a shortened ROM.

2) Chained to The Bench
Can chains really make the bench press even better? First and foremost, the idea of chains isn’t merely about adding weight, though at first glance, it might appear to be. You may be thinking ‘Why not simply add more plates?” That is a good question. But with chains added to the ends of the bar, you actually vary the resistance during the bench move from the bottom of the rep to the top, unlike when you simply add a weight (which goes along for the ride all the way through the range of motion). Chains cause the bar to get heavier the further you press it away from your chest, which allow for maximal tension on the on the pecs when the muscle is at it’s strongest.

3) Try Not To Move
This is a technique that focuses on zero visible movement. You naturally think that the bar needs to be moving for there to be any benefit. But indeed, in no other exercise can isometrics better catapult you to the next level than on the bench press. An isometric contraction is one in which the muscular force equals the external resistance, producing no visible movement. A good example would be if you loaded up the bar with more weight than you could possibly bench and it doesn’t move an inch. While the bar may not be moving, that does not mean nothing is going on inside your muscles. Research, confirms that you can increase both size and strength doing isometric contractions.

4) Bench In Reverse
Like the other techniques, this one starts on the standard bench press. The idea is to completely flip the bench press, which is exactly what a “reverse movement” does. To review, here is how a typical rep goes: you unrack the bar and hold it above your chest. Nect, inhale and slowly lower the bar towards your pecs (this is not a negative, just lower it under control as usual) before exploding the bar back to the start position. That is how you have done it a thousand times, but we are going to completely reverse the protocol.

A reverse bench press has you beginning with each rep with the bar at your chest, completely eliminating that initial downwards phase. Unless you have tried it, you may not realise that when you lower the bar to the chest, you are actually building up negative energy (sometimes called elastic energy) inside the target muscles as well as the assisting delts and triceps. When the bar reaches the chest, you explode upward, that built-up energy is used to press the bar back up to the start. If you did not have the built-up energy, as is yhe case with the reverse bench press, it’s more difficult to bench press. This is precisely what reverse movements do. They eliminate the built-up negative energy that makes the positive (concentric contraction easier to perform. Each and every rep starts from a full stop, making it much harder to complete.

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High Fructose Intake Beneficial In Athletes

High-fructose corn syrup is the principal sweetening agent in most high-sugar soft drinks. Fructose provides the sweet taste in fruits. In sedentary people, it is linked to an increased risk of the metabolic syndrome (abdominal obesity, abnormal blood fats, high blood pressure, poor blood sugar regulation, inflammation and blood-clotting abnormalities). People consume about 300 more calories per day more than they did 30 years ago, largely because of an increased intake of fructose. A report published in Current Sports Medicine Reports, stated that a high fructose intake was beneficial for athletes. Fructose stimulates the digestion and promotes carbohydrate used during exercise, which are important for optimal performance. Intense training involves high energy expenditure, which protects athletes from the negative effects of fructose experienced by sedentary people.


Eat Apples to Lose Body Fat?

According to recent studies, ursolic acid which is a waxy compound found in apple peel has serious muscle-building properties. Mice suffering from atrophy were given ursolic acid and this halted muscle degradation. When ursolic acid was administered to healthy mice, it actually sparked muscle growth and even reduced body fat.

Apples are low in calories and fat, low in sodium, and contain vitamins and minerals as well as fiber. These can all help you to lose weight in different ways. The fiber helps you feel full longer because it expands in your stomach so it takes less food to satisfy your hunger.

The slow digesting carbohydrates in apples also make them ideal pre-workout fuel.