For biceps curl :stand straight, your wrist curl up, go till very top then squeeze your biceps hard
Push-ups, sit-ups; I know it easy to do that for lot of reps, muscle grow by rest. If you overexercise it won't grow.
My suggestion is do resistance training maximum 5 days a week, then no more.
Every session try to push-yourself hard.
All body-weight exercise is intended to be done until failure. Around 3 sets till failure.

I have never heard about that, if you are teenagers then you can drink milk.
If you are older adult, milk is not that good.

Every pack of milk you found in supermarket is pasteurized. It means the milk is heated up in ultra high temperature to kill the germs.
When milk is in ultra high temperature, the useful vitamins minerals, and enzyme taken away.
Just like when you cook your veggie for long periods, or boil your fruit juice.
It hardly have any nutrients. It is a dead food.
It makes even some minerals harder to digest.

Although I know that I still drink milk!
Because there is no good substitute so far.

Dairy food in fact is not necessary for good health.
It's a fact, nothing funny about it.
If you still confused, go google yourself.
If you still think it's terribly false, read more books about health, and educate yourself. That's the best way to know.

Young people can drink milk because it can help them to gain weight fast.
They can't gain weight fast without aid of milk.

Once the gain enough, limit your intake of milk.
For older people, try to get calcium from supplements, or vegetables.

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Added on November 8, 2010, 5:43 pmI just get it from reading a lot health and fitness books.
If you still curious, go buy a book in Popular about danger of milk.
You don't need to buy actually, just go through the book there.



This post has been edited by proxitive26: Nov 8 2010, 05:43 PM