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Healthy Arms
In human anatomy, the arm is the upper limb of the body, comprising regions between the shoulder.
26. Triceps Stretch The Move
Slowly inhale and bend your elbows, lowering the weights to the sides of your head. Make sure to keep your elbows still, pointing straight up at all times; move only your forearms. Exhale and raise the weights back to the ceiling.Training tip: Roll a small towel and place it under your neck for extra support if you are feeling any strain in the neck area.
27. Drink up for dynamite arms
Be sure to drink eight or more glasses of pure spring water in between meals to keep your appetite at bay, support metabolism and burn fat. Dont drink more than a few ounces with your meals because too much water during meals can dilute stomach acid and impair digestion. Drinking pure spring water throughout the rest of your day will also help balance your stress hormones, which can increase even if you are just mildly dehydrated. Sodas, coffee and sugary sports drinks pretending to be water do not count as your daily water intake.
28. Diet & fitness tips for slim
Of course the right upperbody exercises are crucial for shaping slim and sexy arms, but its only one part of my integrated program for creating the arms and body of your dreams. You must also feed your arms so that youre building muscle while burning off the fat. Here are my top six nutrition and exercise tips from Six Weeks to Sleeveless and Sexy that you can put into action today for trim, toned arms.
29. Chest Press on Ball
Start position: Position yourself on the ball so your upper back and head are supported on the ball, with your lower body supported by your legs in a bridge position, hips lifted. Bring the weights to your chest, elbows bent. Movement: Press weights up towards the ceiling, squeezing your chest muscles as you straighten your arms. Lower and repeat.
30. Fast muscle, no weights
When you dont have access to a gym, you can still hit every part of your triceps using rockback pressups. Start in the regular pressup position, but instead of lowering your chest, slide your body back, bending your elbows. It hurts, but its a quick way to add visible size.


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  • SuperFood - Peanuts

    Peanuts are groundnutsónot true nuts, but legumes. A New World plant, they are native to Central and South America, but they are now grown and eaten around the world. The Peopleís Republic of China is the greatest producer of peanuts. The United States is the fourth-largest producer, with production of about 1.7 million tons annually.
    Peanuts, like other legumes, are a rich source of both protein and fiber. Although peanuts are relatively low in the amino acids cysteine and methionine, they are high in lysine, and they balance well with grains, which are high in methionine but low in lysine. A cup of peanuts provides 30 grams of protein. Nearly half of the carbohydrate in peanuts is dietary fiberó12.4 grams of fiber in one cup.
    Peanuts are also a very good source of niacin and folate, and a significant source of pantothenic acid, magnesium, phosphorus, and zinc. Although peanuts are nearly half fat by weight, about half of that is monounsaturated, and only 13 percent is saturated fat.
    Roasted peanuts may rival some berries for antioxidant content, including resveratrol and Coenzyme Q10.
    The nutritional Benefits of peanut butter depend on how it is made. All-natural, fresh-ground peanut butters are the most like peanuts, though you have to remember that any peanut butter is much more calorie-dense than whole peanuts. Peanut butters tend to have more sugars and fats but less fiber than whole peanuts, though they are still a high-quality source of protein, fiber, energy, vitamins, and minerals.
    Despite their many health Benefits and the longtime popularity of peanuts and peanut butter as staple foods for children, these days you are more likely to hear about peanuts causing allergies and being banned from schools. This is a serious issue, because for those who are allergic to peanuts, the reaction can be life-threatening anaphylactic shock. Research is ongoing, but it appears that roasting may increase the allergenic properties of peanuts. Most peanut butter is made from roasted peanuts. Itís still controversial whether introducing peanuts to children at a young age is more likely to prevent the allergy or cause it. Raw peanuts also sometimes carry a mold called Aspergillus that can be dangerous to health.
    Nutritional Facts :
    Two tablespoons of unsalted all-natural peanut butter provides 210 calories, 6 g carbohydrate, 8 g protein, 16 g fat, 2 g dietary fiber, and 0.36 mg iron.
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