Which Forearm Exercise Is The Best

Let’s try to pick the ideal forearm exercise. There is a wide selection of forearm exercises that can be efficient, and since a lot of the exercises are done with quite heavy weights, the growth and improvement of the muscle can be faster than with other arm exercises.

Seeing that different forearm routines work the different muscle fibers that form up the forearms, it’s necessary to change the workout regime with different selection of forearm exercises to work all the fibers and also to keep the muscles guessing.

Both the barbell and dumbbell wrist curls(both can be done “reversed”) have been reported successful among forearm exercises. The simple wrist curls focus on the flexors, while the reverse curls focus on the extensors and brachioradialis. All of the forearm exercises can be done sitting on a weight bench, or standing.reverse-barbell-curls

Regular barbell curls and reverse barbell curls are preferred and productive forearm exercises for building massive forearms.

If these aren’t enough for you, pinwheel curls and hammer curls work very well in focusing on the brachioradialis, and reverse cable curls operate both the extensors and brachioradialis.

Another potent exercise for the forearm, and one that can be done wherever, includes hand grippers, which can be acquired at typical sporting goods stores. By squeezing and controlling, doing as many squeezes as possible or doing alternating hands, hand grippers help to make a simple yet useful addition to any forearm exercise program.

More about forearm training: http://www.bodybuilding.com/exercises/finder/lookup/filter/muscle/id/2/muscle/forearms


6 Food Sources of Vitamin E

What is Vitamin E?

Vitamin E is an significant fat-soluble antioxidant substance that supports the body in getting rid of the harmful after-effects of oxidation of fats. It is also a valuable component in the all-around maintenance of a healthy immune system.

Foods With Vitamin E

1. Almonds
Almonds are one the best source of vitamin E. Just an ounce of almonds provides a quite big 7.4 milligrams of vitamin E. Almond milk and almond oilsalso contain vitamin E. We would suggest eating raw almonds, if possible.
2. Raw Seeds
Choose raw seeds, such as sunflower, pumpkin and sesame seeds, are an additional typical food with vitamin E. Eating just ¼ of a cup of sunflower seeds gives you 90.5% of your suggested daily needs, making them one of the best vitamin E foods you can eat every day.
3. Spinach
It’s likely that Spinach is not your best-loved vegetable, but it is still one of the best leafy greens you can add to your diet. It’s high in calcium and is naturally high in folate, it’s also loaded with vitamin E too. Add one cup of boiled spinach and it will supply you with around 20% of your daily needs of E vitamin. Or have fresh spinach with your sandwich for extra health boost
4. Plant oils
Almost any plant seed oils are also exceptional sources for Vitamin E. The best oil with vitamin E is probably Wheat germ oil. By the way, one tablespoon of Wheat germ oil has 100% of your daily Vitamin E needs. Sunflower oil is another fine choice, as it delivers over 5 mg of the vitamin, and can perfectly be used for cooking. Other notable Vitamin-E loaded oils include hempseed oil, coconut oil, cottonseed oil and olive oill. Cold pressed, unrefined and organic oils are the best.
5. Avocado
Perhaps one of the tastiest foods with Vitamin E in them, avocados serve natures creamiest, oil-rich food. Half of an avocado carries more than 2 mg of vitamin E. We would advise placing cut up avocados into your salad or a sandwich.
6. Olives
From the oil to the fruit, eating olives is a fantastic choice of obtaining your daily needs for vitamin E. Just one cup of olives serves you around 20% of your daily suggested amount. There’s plenty of E in the olive oil as well.
This was just a quick list of foods with vitamin E. There are plenty more that didn’t make it to the list but contain the precious vitamin E. Which vitamin E food is your favorite?

Care to share with us in the comments?

More info about Vitamin E: http://www.alphaphysique.net/2013/06/benefits-of-vitamin-e/ http://ods.od.nih.gov/factsheets/VitaminE-QuickFacts/

What to eat after muscle training

Following a intense workout, if you’re after maximizing exercise-evoked benefits, you would need to consume a shake containing 20-30 g of protein, 20-50 g of carbs and less than 5 g of fat. The quantities here are established by your day’s total calories, size and length of workout. The lesser you weigh, the fewer calories you require so you would be at the lower end of the range and vice-versa. The pre/post snack is often in liquid form but you may replace the shake with an equivalently designed protein bars – that is, more proteins than carbs and relatively low on fat. See the list below for best workout formulas.

Pre- and post-workout meal timing guidelines:

Pre-workout formula (can be used post-training also): consume 20-30 minutes before activity

Post-snack: promptly after training

Pre-training/event solid meal should be consumed 2-3 hours before your major activity

Post-training/event food meal should be consumed 1-2 hours after training

Take 1-2 scoops 10-30 minutes before workout a protein shake or a protein bar.

Take 1-2 scoops immediately post workout, again protein shake or bar.

Also, use extra protein anytime during the day to add calories as required to maintain or gain muscle mass.

More information about nutrition can be found on this site: http://www.bodybuilding.com/fun/bbmainnut.htm