Beginner Weight Routine

This is a basic bodybuilding routine for beginners that promotes strength and growth for the entire body. It hits all the major muscle groups to get the body acclimated to weight lifting,but doesn't use a high number of sets so the body can recover between workouts. It can be done at home with a weight set, bench, and a squat attachment or squat rack.

Monday, Wednesday, Friday

Exercise	Sets	Reps
Bench Press	3	10-12
Bent Row	3	10-12
Military Press	3	10-12
Squat	3	10-12
Calf Raise	3	15-20
Chair Dips	3	12-15
Barbell Curls	3	10-12
Crunches	3	20-25

In order to see good results you must remember proper nutrition and rest. Consider eating four or five smaller meals focusing on lean protein, a complex carbohydrate, and vegetables or fruit. Drink plenty of water, and make sure you get at least your eight hours of sleep in twenty four. Remember this is just a beginning routine, but you may surprised how soon you begin to see results.

More Benefits from Red Wine

Of the many pleasures in life, beer is one of my favorites. There is nothing like sipping on a tall, cold one while watching the game or a fight. I spent about five years living in Germany where I got to love the good stuff, and though I'd drink wine occasionally, beer has always been my adult beverage of choice.

Lately I've been making a switch to the wine, mostly for the health benefits. Though some evidence suggests that a couple of beers a day may have benefits, there is a massive amount of study showing wine in moderation is healthy.

Its well known that a substance called resveratrol found in red wine can help prevent blood clots, thereby reducing the risks of heart attack and stroke. Resveratrol has also been shown to stop the growth and spread of some cancers. Recently,Harvard Medical School issued a press release about how red wine is very effective against prostate cancer in men. Resveratrol and saponin, another compound in red wine, have been shown to reduce LDL cholesterol.

To me this is all good news. A lot of wines are very good once you get used to the change in style. Though wine may not carry the machismo of a six pack, you can pretend to be sophisticated amongst your "down it and burp" friends. You just have to sample until you find some you like, which is actually not a bad past time and can turn into a hobby. If you also happen to outlive all the hardcore tough guys who think wine is soft, well... who's macho then.

Healthy Greek Style Spinach

Spinach can taste delicious, and many who didn't care for spinach when young love this recipe. Since spinach is high in vitamins A, C, E, and K and rich source of antioxidants, we should all include it in our diets. Add a little garlic and olive oil and you have a super healthy dish.

Ingrediants:

• 4 cloves of garlic, minced
• 3 Tbsp. extra virgin olive oil
• 1 lb. fresh spinach leaves
• 3 oz. Feta cheese
• juice of half a lemon
• salt and pepper to taste

Wash the spinach leaves in cold water and drain excess water.Heat the olive oil in a large saute pan until hot and then add the garlic. Cook the garlic 1 to 2 minutes until golden (not dark) brown. Add the spinach and stir in with the olive oil and garlic. Sometimes the leaves may be too bulky to fit the pan, so let them cook a couple of minutes until the leaves wilt some and you can add more. When all the leaves are in the pan stir in the lemon juice and cook until all the leaves are wilted and most water from the leaves is gone. Remove from heat, stir in the Feta cheese, salt, and pepper, Serve hot.