For Added Strength, Work Out These Muscle Combos on Different Days 

It's easier to be consistent if you have a workout plan and leave 48 hours in between workouts for muscles to rest. One plan we've found effective, whether using machines or free weights or a combination of both, is the following:

Back and biceps on Monday. Most back machines work the biceps as well as do free weights for the back. It makes sense, therefore, to do both on the same day. 

Chest and triceps on Tuesday. The same thing applies here.

Legs on Wednesday. Having the largest muscles in the body, legs need a whole workout devoted just to them.

Back and biceps again on Thursday.

Chest and triceps again on Friday.

Legs again on Saturday.

Abdominals on Monday, Tuesday, Wednesday, Thursday, Friday and Saturday. 

Sunday, day of rest.

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Question of the Week

Question: 
When I was about 15 I started to notice brown spots on my face on the left hand side. As I grew older, and started to drive I noticed it darkened and I believe because of the sun hitting my face. I've been at the doctors in the past and they tried some topical stuff. I've even tried over the counter solutions but none help. I should also mention my eye on the left seems to water too (due to allergies) and have heard that allergies can be caused by the liver. My question is could this be internal and not sun spots? One side of my face is getting darker with spots. I could cover it with make-up but I
want to know if there is anything I should prevent or am I doing something wrong? I do wear a SPF 45 sun block every day. Any suggestions??

Answer: 
Brown spots on the skin are usually caused by aging and the sun. It's important that you see both a dermatologist and an internal medicine doctor to rule out skin diseases or internal problems. Many things, including sinus infections, environmental pollutants and sensitivity to certain foods, cause allergies. The fact that only one of your eyes is watering is unusual but no cause for alarm. Most likely, the two problems, sunspots and watery eye, are not related. But a medical examination by an ophthalmologist should confirm this.

Topical ointments that you can buy over the counter are sometimes effective in fading the brown spots but you must be diligent and apply the cream daily for several months as well as avoid the sun. Prescription topical ointments such as RetinA, given by a dermatologist or plastic surgeon, are usually stronger thus may work faster and more effectively.

Skin treatments offered by dermatologists and plastic surgeons such as "peels," "dermabrasion" and applications of AHA (Alpha Hydroxyl Acids) are also effective. In some cases, more extensive treatments are necessary. 

Spending a lot of time in the sun can cause your problem. If nothing else, try to avoid the sun between 10 a.m. and 2 p.m. during the strongest rays. You said you use SPF 45 sun block everyday and that is good. But you must remember to apply it frequently as it doesn't last all day. In fact, the number indicates the amount of time beyond when your skin would normally burn, that the block is effective. For example, SPF 45 will last approximately 45 minutes past the time you would begin to burn if you didn't wear sun block. Frequent applications are extremely important when using sun blocks, especially if you perspire or swim. Look for a sunscreen that blocks both UVA and UVB rays and contains, micronized zinc, titanium oxide or Parsol 1789. No sun blocks are totally waterproof, no matter what the label may say. 

Check our Health & Fitness Home Page for more health tips on exercise and weight loss and just plain healthy living. And let us know how you're doing. Good luck.

The HFT Staff

NOTE: If you would like to see your question featured here, please submit to: questions@health-fitness-tips.com

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