Body Building

Detox diets are 'nonsense' and 'waste of money'

2009-01-02T06:04:00.000-08:00

If your New Year's resolution involves detox diet, then here's a piece of information for you - the weight loss plan is "nonsense" and a waste of money, leading dieticians have warned.

The British Dietetic Association, which represents 6,000 dieticians across Britain, said that there was no "potion or lotion" which could "magically" rid the body of chemicals.

Health experts have dismissed the theory behind detox that dangerous toxins build up in the body. Instead, the experts said that the body was constantly cleaning itself, reports the Telegraph.

Slimmers undergoing a detox are usually advised to cut out a wide range of "unhealthy" foods and supplement their diet with vitamin drinks.

However, the BDA insists that there is no such toxic build-up, and branded the industry "pseudo scientific".

Dr Frankie Phillips, a spokesperson for the BDA, said, "The whole idea of detox is nonsense. The body is a well-developed system that has its own built-in mechanisms to detoxify and remove waste from top to toe.

"Skin, the gut and liver and kidneys are all chemically-controlled powerhouses that respond to signals in the form of, for example, hormones, to remove waste products - typically detoxifying the body constantly. There are no pills or specific drinks, patches or lotions that can do a magic job.

"If you have over-indulged on alcohol, for example, the liver works hard to break down the alcohol into products it can remove. Being well-hydrated is a sensible strategy. It sounds predicable, but for the vast majority of people, a sensible diet and regular physical activity really are the only ways to properly protect your health for the year ahead."

Could You Be Risking Your Health With Certain Supplements?

2007-09-22T05:52:00.000-07:00

If a supplement truly provides steroid equivalent muscular/strength gains, and it were released tomorrow at the same cost as a steroid cycle, would you purchase and use the LEGAL product? If the answer is yes, let us reexamine why you are avoiding steroids -- is it solely due to their illegality, or does the potential for an inordinate level of medical ailments (heart enlargement, cancer, and even DEATH) prevent you from trying the product? In my case, remaining drug free is rooted in fear for my long term well being (I want to survive!), and your reasoning is likely similar (is it a coincidence that so many of today's "knowledgeable" bodybuilding trainers are dying in their 40's?) Therefore, if a steroid-like supplement were released tomorrow with the assurance of "no long term side effects", yet provided the same or even similar muscle building potential as steroids, WHY WOULD YOU BELIEVE IN ITS SAFETY? Because a supplement provider "says so"? How on earth does one know of long term health risks if a product is JUST RELEASED? And what about the current rise in all forms of cancer -- could this be related to use of artificial products (including "muscle" and "fat loss" supplements) in our diet? How do we know? We DON'T, which means if any of the supplements really did provide steroid like muscle growth or fat loss (AND NONE DO), the risks associated with the pill, powder, or liquid would also mirror that of steroids, which once again brings about questions of longevity (not knowing whether you'll enjoy your next birthday outside of a hospital). DON'T PLAY WITH YOUR LIFE -- if you avoid steroids because of the dangers, why look towards an industry that provides NOTHING BUT DECEPTION for a pill or powder that would simply create the same dangers as the drug you are avoiding? Don't feel alone -- although this reasoning has become crystal clear in recent years (after achieving natural muscle gains), I fell for the same gimmicks I am now speaking out against (it's ALL due to confusion -- those unaware of proper training/diet protocol turn to the supplement industry for an artificial answer -- and find NOTHING but disappointment). To be completely blunt -- if you visit a web site that recommends ANY form of supplementation, leave without reading a word, as ALL credibility is lost. It's deception as its worst!

The Truth About "Scientific Studies" On Muscle Mass and Fat Loss Supplements

2007-09-18T05:50:00.000-07:00

Let's not forget those "scientific studies" posted by an "independent" board of certified chemists. Several years ago, one of those "scientific panels" wrote a report stating Dibencozide (Vitamin B-12) provides similar anabolic (muscle building) power as steroids (which convinced me to try it!). Needless to say, it was another creative way to help me waste money! Other such "scientifically compiled information" in advertisements today mirror my Dibencozide example. DON'T FALL FOR IT! My local news (remember, everybody trusts them) once promoted a positive HMB study, yet look at how popular HMB is today? Not quite the "hot" bodybuilding supplement that the advertising suggested many months ago! DON'T FALL FOR IT! I can imagine hundreds of bodybuilders running out to their local health store and picking up 5 bottles of a supplement that the NEWS claims to be effective. If you have enough money and power, a "scientific study" will say anything you darn well want. I don't know if you've ever read articles in bodybuilding magazines hyping a yet-to-be-released supplement as being the GREATEST LEGAL MUSCLE BUILDING AGENT TO EVER HIT THE SHELVES, but if you have, remember this -- if I pay you thousands to advertise in your magazine, then I can easily pass some future product information to you before it hits the public, and you'll be sure to make it sound really important BEFORE I ever start advertising the new product (hence, the magazine is advertising under the guise of being an "impartial observer"). For example, I advertise in magazine X, and I tell magazine X that supplement Z is HOT, and is currently in development stages. Magazine X writes articles hyping supplement Z before it ever hits the stores, thus, people are greatly anticipating its release (guaranteeing monster sales when the substance is finally available). We trust the magazine, because the "supplement report" is presented as if it's an impartial review from one of the "experienced" writers. Yet, it's just product hype under the "unbiased truth" umbrella. Both the magazine and the supplement company make money on us suckers. In addition, most muscle building magazines are simply a multi-page advertisement for products that the magazine company itself sells! They will have their writers speak highly of a supplement, acting as an unbiased observer, when in fact these writers are working for the company that produces the product! Trust me, this is what's happening, and it's not going to change!

Remember this important lesson -- if a "clinical study" used in an advertisement says "this supplement provided 30 pounds of new muscle mass," or "our product shed 20 pounds of body fat," and you try the product for yourself, but find it has no impact whatsoever on your body, who is correct, YOUR REAL WORLD LACK OF RESULTS, or the "clinical study" that is used as part of a supplement advertisement? The answer is obvious!

If you aren't convinced that so called "scientific studies" can actually produce the very opposite of what practical reality indicates, take this as proof -- a pamphlet distributed by a well known and respected drug store (CVS) entitled "Steroids -- No winners. Only losers" releases under the subtitle "Steroids Don't Work" the following INCORRECT discovery -- "They may make an athlete feel "big" temporarily. But look at the actual medical evidence. The 1991 Physician's Desk Reference, standard guide to prescription medicines, includes the warning: ANABOLIC STEROIDS DO NOT ENHANCE ATHLETIC ABILITY. Controlled research among male athletes given steroids has generally found little evidence of enhanced strength or performance". Do you believe the "controlled" research that indicates steroids are worthless in strength gains or performance enhancement that this pamphlet indicates? I hope not, because it's FALSE. So, why believe those supplement studies conducted by THE VERY SUPPLEMENT INDUSTRY ITSELF indicating "steroid" like equivalency of the latest, greatest powdered find? If you are to believe the CVS pamphlet, all of those supplement providers claiming steroid equivalency are actually comparing themselves to a dangerous, but USELESS, illegal drug. WE ALL KNOW STEROIDS WORK AS EVIDENCED BY THE PHYSIQUES OF THOSE WHO USE THEM, YET WE CHOOSE TO AVOID THE DRUG DUE TO ITS POTENTIAL DANGERS, yet an informational brochure containing the name of a very respected pharmacy, in addition to the Physician's Desk Reference, a guide used by medical doctors to prescribe drugs, is propagating a study that OBVIOUSLY DIFFERS WITH WHAT OUR VISUAL REALITY HAS PROVEN DECADES AGO! I totally agree with CVS' goal in administering such information (as the pamphlet continues to explain the extreme dangers of the drug and tries to influence young adults to abstain from use), yet in the beginning of an otherwise worthwhile informational venture comes to light the most asinine study in existence today (though on par with similar supplement "research"), which to the young attentive teen, totally eliminates all credibility associated with the remaining paragraphs warning of side effects and dangers, since the pamphlet begins with FALSE INFORMATION. WHY, WHEN ONE CAN REJECT SUCH A FLAGRANTLY FLAWED STATEMENT DUE TO OBVIOUS VISUAL EVIDENCE PROVING THE VERY CONTRARY (steroids work), DO WE BELIEVE SUPPLEMENT PROVIDERS WHO ARE RELEASING OUTLANDISH CLAIMS WITH THE SOLE INTENTION OF SELLING THEIR NEWEST PRODUCT? It makes NO sense, yet we (this includes me) have all fallen for the heavy advertising and quoting of such blatantly FALSE "studies". Any time a supplement provider points to a "scientific study" that verifies potency, please recall the above steroid "research" which has "proven the drug ineffective in enhancing strength or performance" -- it's laughable, and is NO DIFFERENT from the supplement company "research" that "proves" the potential effects of the newest testosterone booster..THE STUDIES ARE MERELY UNETHICALLY TAINTED ADVERTISING TOOLS!

Muscle Building Confusion

2007-09-15T05:47:00.000-07:00

If you are like most who seek to gain muscle mass, the literally dozens of diet and training theories are absolutely baffling! Have you tried programs that promise 50 pounds in 6 months, but neglect to tell you 45 of those 50 are pure FAT? Even worse, how does it feel to purchase supplements that make steroid like claims, yet deliver absolutely nothing but a lighter wallet? 95% of people will have experienced one or all of these dilemmas and, if not...I bet you've tried abdominal machines that promise a washboard mid-section, charge you $150, and end up serving as a poor excuse for a rocking chair. I've been suckered into many ineffective products, and so have millions of other confused bodybuilders. I hope that you'll learn from my MANY bodybuilding mistakes.

My name is Francesco Castano, and I'm a recreational bodybuilder currently residing in Lancaster, PA, who has spent thousands of dollars experimenting with pills, powders, and machines that promised magnificent results, yet only left me searching for answers. After many years of using countless supplements for both muscle gain and fat loss, I decided to stop them ALL. I never produced noticeable gains from any pill or powder, including a supposed very expensive "steroid replacement" stack of supplements. Even the popular Creatine Monohydrate is a supplement industry LIE -- the slight water retention (not muscle!) in SOME disappears soon after the supplement is discontinued! In other words, it will cost you $30 or more a month to MAINTAIN a 5 pound water weight gain (it is NOT a muscle builder). Is this worth it? You be the judge!

Why Do Muscle Building and Fat Loss Supplement Companies Lie About Their Products?

2007-09-14T05:49:00.000-07:00

So, how can these supplement giants legally deceive the public? Easy. Although the supplement industry is regulated, government agencies perform no formal testing to determine whether even the most outlandish muscle building and fat loss claims are legitimate. This means that supplement companies can make numerous stimulating promises, yet are not legally obligated to produce even one iota of their potency claims. Scary, huh? Think about it -- each month you see a new "testosterone booster", "growth hormone replacement", "fat burning" or "anti-catabolic" supplement hit the market, just adding to the already overpopulated "health food store" shelf. The moment they create a clever advertising campaign aimed at ME, the bodybuilder, telling ME how I can gain 30 pounds or cut bodyfat levels by 20% simply by mixing some smelly, awful tasting powder with grape juice or pop 3 pills a day, I go out and spend $50, or more, and buy it! They say "fool me once, shame on you - fool me twice, shame on me". I'd consider myself lucky to have only been fooled twice by supplement companies, yet I instead placed faith for many years in supplement advertising despite my prior failures in using such products. As a result, I purchased a wide variety of muscle building and fat burning supplements, which puts shame squarely on MY shoulders. Investigating the various supplement offerings cost me a mint, and helped me to waste plenty of precious time at health food stores.

If You Cannot Measure New Muscle Gains Or Fat Loss EVERY WEEK, Then You MUST Change Your Routine!

2007-09-11T05:46:00.000-07:00

Some people mistakenly believe that it takes many weeks or sometimes months for a program to provide noticeable change, so they continue tinkering with the same ineffective system, just waiting for the day when their body begins to experience this dramatic surge of progress. But in reality, the only variable is food intake, and when you are consuming the proper amount for muscle gains or fat loss (I will teach you exactly how to determine this through measurements, as it differs based on individual metabolism), then you should achieve muscle gains or fat loss on a WEEKLY basis. Not every month, not even every two weeks, but rather WEEKLY. Begin using the correct training AND diet methods, and suddenly, you will begin to notice your body changes every seven days, like clockwork! When you feel the need for a break or reach a plateau on a muscle building phase (a sign that you need less volume), you reset your body with lower workload for several weeks, where you maintain new muscle and recharge your body and mind, once again achieving results on a weekly basis when you increase intensity of workouts, and this special cycling process continues until you reach your genetic potential. Fat loss is a string of weekly improvements until the day you reach your genetic limits!

Do NOT Confuse Muscle Strength With Muscle Mass!

2007-09-04T08:57:00.000-07:00

People have told me that they gain strength using certain techniques (such as HIT, also known as "High Intensity Training"), but do not grow in muscle size, and this seeming contradiction must confuse many who aim to improve their physique. It is very important that you do NOT mistake strength gains with muscle building, as you may find yourself using a significantly higher weight in all exercises six weeks after starting a new routine, but have yet to gain any measurable muscle mass, and this will cause you to believe that waiting a few weeks longer will allow muscle size to "catch up" with strength improvements. However, it will prove to be a very long, disappointing few weeks if you take this approach, because your muscle size will not change! Do not mistakenly believe that a routine is "working" just because you are now bench pressing more than you were a few weeks ago, because the only way to determine if your routine is providing legitimate progress is to MEASURE muscle growth (I will teach you how this is done). You can gain strength AND muscle size SIMULTANEOUSLY if you eat and train correctly, but there are routines that will actually cause your strength to improve with little associated muscle size increases (such as H.I.T., as well as others), and this is a very important distinction that you must realize.

Anadrol (Oxybolones, Anapolon, Androlic)

2007-08-30T08:45:00.000-07:00

Generic Name: Oxymetholone

Description:
Anadrol is an oral drug with a dosage of 50mg per tablet. It is the strongest oral on the market. It has both high androgenic and anabolic effects. Strength and weight gains are very significant. It is highly toxic to the liver. Anadrol also aromatizesfairly easily. Oxymetholone has been reported to produce gynecomastia in users (not all probably around 50%). An anti-estrogen should be used to counteract the aromatization. Nolvadex is an suggested anti-estrogen. Many side effects are associated including acne, hair loss, abdominal pains, headaches, gynecomastia, hypertension, and heavy water retention. Loss of weight and strength usually occurs after the cycle. Anadrol also shuts down natural testosterone production. It is regarded by the bodybuilding community as the most effective oral steroid in building strength and size. Anadrol has many side effects however, which make it relatively dangerous to use when compared to other steroids. Average dose is from 1-2 tablets a day to 4 tabs a day. Anadrol is used on bulking cycle with sustanon and deca-durabolin.

Package: 20 tablets per box. 5 mg per tablet.

Usage: Average dose is 1-2 tablets a day with maximum of 4 tablets a day.

2007-08-28T01:35:00.000-07:00

Bodybuilding supplements are substances taken by athletes involved in weight training or other sports to aid in the building of muscle mass or aid fat loss. Bodybuilding supplements may also be used to improve sports performance and improve recovery from events and training. One important distinction exists in many weight training groups between supplements and anabolic steroids, the latter of which has historically been seen as being very dangerous to the user. There is a common misconception among non-supplement-users that supplementation for muscle-building purposes is the same as steroid use or, at the very least, leads to steroid use. However, this charge is often challenged by supplement users on the grounds that supplements do not mean to change natural hormone levels (primarily those of testosterone) beyond natural limits, while anabolic steroids do.

Also, a distinction is sometimes drawn between dietary and exercise supplements, while this method of classification is not followed by all those who use supplements. If a distinction does exist, dietary supplements are often defined as those supplements that aim to give the body more of the nutrients that it ought to get from diet, but isn't for whatever reason. Protein, meal replacement and amino acids (in smaller quantities) based supplements are usually considered to be dietary supplements. Exercise supplements, however, involve raising a particular nutrient level far beyond what is typically consumed by a human for the explicit purpose of experiencing a positive side effect when combined with weight training. Creatine is a good example of an exercise supplement in that, while it is found in the body naturally, users typically ingest far more than is usually needed in order to saturate their muscles and achieve a much greater muscle gaining benefit.

Protein

Bodybuilders often take a powdered form of protein, the essential building blocks for muscle. Protein powder is generally consumed immediately after exercising, or in place of a meal. Having sufficient protein intake allows for efficient growth and repair of muscle tissue.

* Whey protein is the most commonly used type of protein. It contains high levels of all the essential amino acids not produced by the human body, and is absorbed by the body very quickly.
* Casein protein is the richest in glutamine, an amino acid that aids in recovery, and has casomorphin which helps the body to absorb the amino acids over a long time.
* Soy protein contains all essential amino acids, and is an alternative protein for vegetarians. However, soybeans contain a type of phytoestrogen called isoflavones which have a weak estrogenic activity [1].
* Egg white protein is a lactose- and dairy-free protein.

Glutamine

Glutamine is the most abundant amino acid found in human muscle and is supplemented because supplement manufacturers claim the body's natural glutamine levels are depleted during anaerobic exercise. It is argued that supplementation by bodybuilders may be required as deficiency may lead to a weakened immune system and wasting of muscle tissue. It is sold as a micronized, instantly soluble powder.

Prohormones

Prohormones are precursors to hormones and were most typically sold to bodybuilders as a precursor to the natural hormone testosterone. This conversion requires naturally occurring enzymes in the body. Side effects are not uncommon, as prohormones can also convert further into DHT and estrogen. To deal with this, many supplements also have aromatase inhibitors and DHT blockers such as chrysin and the more potent 6-OXO. To date most prohormone products have not been thoroughly studied, and the health effects of prolonged use are unknown. Although initially available over the counter, in 2004 their purchase was made illegal without a prescription in the US, as it remains so in almost all countries and is prescribed by most sporting bodies.

Creatine

Creatine is an organic acid naturally occurring in the body that supplies energy to muscle cells for short bursts of energy (such as lifting weights) via creatine phosphate replenishment of ATP. A number of scientific studies have proven that creatine can increase strength,[2] energy,[3] and muscle mass in addition to reducing recovery time. Also, recent studies have shown that creatine improves brain function,[4] improves recognition memory,[5] and reduces mental fatigue.[6] It increases what is known as cell volumization by drawing water into muscle cells, making them larger. This intracellular retention should not be confused with the common myth that creatine causes bloating (or intercellular water retention). Creatine is sold in a variety of forms, including Creatine monohydrate, Creatine ethyl ester and Creatine malate, among others. Though all types of creatine are sold for the same purposes, there are subtle differences between them, such as price, and necessary dosage. Non-supplemental suppliers of creatine include various types of offal, red meat, and kidney meat.

Claims that creatine could be stressful to the kidneys (due to primary renal elimination via creatinine) have not been proven in a scientific study, although no independent, large-scale survey has been conducted. [citation needed] However in most studies that have been carried out about creatine they have found an increased amount of muscle cramping due to the water retention changes.

Thermogenic Products

A thermogenic is a broad term for any supplement that the manufacturer claims will cause thermogenesis, resulting in an increased metabolic rate, increased body temperature and consequently an increased rate in the burning of body fat. Until recently almost every product found in this supplement category comprised the "ECA stack": ephedra, caffeine and aspirin. However, on February 6, 2004 the Food and Drug Administration (FDA) banned the sale of ephedra and its alkaloid, ephedrine, for use in weight loss formulas. Several manufacturers replaced the ephedra component of the "ECA" stack with bitter orange or citrus aurantium (containing synephrine) instead of the ephedrine. To date the effectiveness of this new combination is not conclusive.

Testosterone Boosters

There are several naturally-occurring plants and vitamins as well as synthetic chemicals that supplement companies claim may produce an increase in testosterone levels. However, the validity of many of these products is questionable due to a lack of valid scientific research showing their effectiveness at this time. Some commonly taken supplements of this type are ZMA and Tribulus terrestris.

A relatively new drug/supplement marketed as 6-OXO may increase the testosterone-estrogen ratio.[citation needed]

Excess testosterone can cause undesirable side effects, such as hair loss and acne,[1] and may be converted into estrogens [2][3], which can have undesirable effects on males.[4] Other supplements, such as aromatase inhibitors or antiaromatics, or Milk Thistle [5], may counteract some of these undesirable side-effects. [6]

10 Bite Sized Mass Building Tips

2007-07-11T05:56:00.000-07:00

Every month for the past few years, I've endeavored to give you practical information about bodybuilding nutrition. Now, in response to popular demand - based on the letter's I've been getting and questions I've been fielding at seminars and clinics - I'm going to switch gears. I've decided to focus exclusively on mass building tips to help you pursue the Holy Grail of bodybuilding: packing on maximum size in a minimum amount of time.

Bump Up Your Protein
Most bodybuilding experts advocate consuming at least one gram (g) of protein per pound of bodyweight daily. To accelerate the muscle building process, I'm advising that you increse your daily protein intake to one and a half to two grams per pound of bodyweight. Increasing protein intake helps to enhance protein synthesis while preventing protein breakdown. The net effect is anabolism (gaining quality muscle size) rather than catabolism (getting smaller due to losing muscle mass).

Jack Up The Carbs
Ingesting three grams of carbs per pound of bodyweight daily will provide your body with plenty of calories for energy, ensuring that your protein derived calories will be left to support muscle growth and repair. Another cheery result of increasing carbs is taht the body won't tear down muscle tissue for energy during training.

Eat The Right Fats
All fats are not created equal. the omega-3 fatty acids in salmon and swordfish help to prevent muscle inflammation, improve glycogen formation and enhance protein synthesis. Eat salmon or swordfish three time per week or take five to seven grams of fish oils daily

Increase Rest Intervals During Training
Taking time to rest between sets allows for immediate recovery within the muscle. That will enable you to train with heavier weights. It's amazingly simple. Heavy poundages (plus good form) equal more mass. My recommendation is to rest for no less than two minutes, but no more than three minutes, after each set.

Eat Six Meals A Day
I know it is a pain in the neck to eat so aften, but gaining mass on four meals a day is simply not going to work for most people; only the genetically blessed mass monsters can gain substantive size on a four a day meal plan. Schedule each of your six bodybuilding friendly meals every two to three hours. This installment plan allows you to increase the absorption and assimilation of your precious nutrients.

Don't Snub Sugar
Fast digesting carbs - a.k.a. simple sugars - get a bum rap. Including simple sugars in the posttraining meal helps to suppress the production of cortisol - a muscle wasting hormone - and promote the release of insulin. Shoot for 80-130g of carbs immediately after training, with at least half coming from fast burning carbs such as fruit juice, bagels, fat free ice cream or white flour based bread products.

Use An Anabolic Cocktail
My cocktail of choice is glutamine with a creatine chaser. Two grams of glutamine in the meal immediately following your training can increase growth hormone levels; 10 grams of creatine can drag water into the muscles to turn on protein synthesis.

Experiment With Low Reps and Heavy Weight
Include low reps - two or three per set - and heavy weights in your program, especially with compound exercises like squats, bench presses and deadlifts. These heavy multijoint movements are a prerequisite for building a maximum amount of muscle.

Design An Insulin Boosting Stack
Let's get creative and devise a three supplement stack of goodies that will release insulin when ingested with your high carb posttraining meal: 400 milligrams of alpha lipoic acid to promote the uptake of carbs by muscles - even without the presence of insulin; 200 micrograms of chromium to increase the muscles' sensitivity to insulin; and six grams of branched chain amino acids to provide a shot of leucine, an amino that helps to trigger the release of insulin.

Limit Workout Volume
Volume in a workout context can be defined as the number of sets you perform per bodypart. Doing too many sets promotes catabolic hormones and adversely impacts recovery and recuperation. The ideal volume for building mass is six to eight sets comprising two exercises for smaller bodyparts, and 10-12 sets comprising three exercises for larger bodyparts.

Look at the size of musle

2007-03-11T06:59:00.000-07:00

You can add more musle by the given informaton and it is safe too,

Amazing muscle

2007-03-11T06:47:00.000-07:00

8 Ways To Fry Your Thighs

2007-03-11T06:11:00.002-07:00

I come from a boxing background and I like to stay loose, so I will stretch 15-20 minutes before I train quads. I thiknk gorging the muscle with blood is one of the biggest precursors to muscle growth, and the more you stretch the muscle fiber, the more blood it can hold. I start with my quads first, then my hams. Hamstrings are incroporated into a lot of quad movements; if you've ever pulled your hamstring, you know you can't train your quads at all.

Strict, heavy squats are the way to add quad size. Bit you get to a certain point where you have the right amount of size on your quads and you're just going for more sweep and muscle density. Full range of motion hack squats really hit the outer sweep of the qyad.

I always like to make sure I never go so heavy that I can't do at least eight reps, and I try to never do more than 15, unless I'm doing it on purpose.

Since the legs are a very large, dense muscle group, I think it takes many sets to properly work them. i typically do 6-10 sets per exercise, using the first three sets as a semi warm up. I also like to test myself and see how strong I really am and how much I can take. I've learned that doing 6-7 sets really burns my muscles out. I still experience muscle soreness, and I honestly belive it's from doing the extra sets. Precontest, I might do as many as 10 sets of each exercise per bodypart.

I training quickly and intensely, allowing myself only 7-20 seconds between sets. I feel the leg shouldn't be receoved before the next set; they'll have plenty of time to recover when I get out of the gym. Between sets, I shake the muscle out a bit, just to get the blood in there. I'd never advise this pace for begineers or for those wo want to gain muscle mass. In the end, you need to be very instinctive about your rest intervals, just like other training variables. Find what works for you.

I don't lock out at the top of squats and leg presses. Tis takes the muscular straing off the muscle and puts too much pressure on the knees themselves, making the joint vulnerable to injury.

For quad separation, the most important thing is using afull range of motion and really squeezing the muscles. Don't just fly through the exercise; do it at a slower pace and try to hold the weight for as long as possible. I really believe that pulls out the striations and separation.

My quad workout is very basic, but basic works. The exercises I do are pretty much the same for each workout. My legs fee liek rubber at the end, tending to cramp up if I sit down or get in the car, so I move around for about 15 minutes afterward.

Simple Fitness Tips for College People

2007-03-11T06:11:00.001-07:00

Just because you are supposed to be expanding your mind in college does not mean your belly and hips have to follow. Regular exercise not only burns calories and boosts your metabolism but can help you think better. Before the typical party fare of pizza and beer gets the best of your body and brain, try these fitness tips.

Walk or ride your bike to class

Set aside 30-60 minutes each day for weight training

Enroll in a fitness class

Use the stairs

Take walks or bike rides between classes

Learn how to dance

Play intramural sports

Take an athletic study break

Pain in the Mass (Ten Most Common Causes of Training Injury )

2007-03-11T06:09:00.000-07:00

Weight training isn't a picnic or a walk in the park; it's sweaty, gut busting work that, if done correctly, has you treading the thin line between growth and injury. If you train intensely - the only kind of training that stimulates growth - you continually flirt with muscle damage. Rubbing up against the danger zone is where the muscular gains lie.

Injury is always just ahead for the careless weight trainer. There's something inherently dangerous about pushing, tugging and straining against cold, hard iron with all your might. But how else are you going to stimulate those gains? Because the quickest way to sidetrack progress or derail a bodybuilding career is through debilitating injury, you need to be a bit clairvoyant, learning to avoid injuries before they happen. You can accomplish this by listening to your body's feedback and then making the appropriate adjustments. Here are the 10 most common causes of injury - let the bodybuilder beware.

1. Incorrect Technique

The most common weight training injuries are related to poor exercise technique. Incorrect technique can pull, rip or wrench a muscle, or tear delicate connective tissue quicker than you can strike a match. An out of control barbell or stray dumbbell can wreak havoc in an instant.

Each human body has very specific biomechanical pathways. Arms and legs can only move in certain ways, particularly if you're stress loading a limb with weight. Strive to become a technical perfectionist and respect the integrity of the exercise - no twisting,, turning or contorting while pushing a weight. Either make the rep using perfect technique or miss the weight. Learn how to miss a rep safely; learn how to bail out.

2. Too Much Weight

Using too much weight in an exercise is a high risk proposition rife with injury potential. When it's too much: if you can't control a weight as you lower it; if you can't contain a movement within its biomechanical boundaries; and if you have to jerk or heave a weight in order to lift it.

An unchecked barbell or dumbbell assumes a mind of its own; the weight obeys the laws of gravity and seeks the floor. Anything in its way (or attached to it) is in danger.

3. Bad Spotting

If you lift long enough, you'll eventually reach a point where you need to have a spotter for a number of exercises, including the squat and bench press. When you work as hard as you're supposed to, you occasionally miss a rep. Nothing is wrong with that - it's a sign that you're working to your limit, which is a good thing if it isn't overdone. Yet when you work this hard, you need competent spotters. A good spotter should conduct him or herself at all times as though the lifter is on the verge of total failure. Your training partner can also lend a gentle touch that allows you to complete a rep you'd normally miss. A top spotter needs to be strong, sensitive and ever alert to the possibility of failure - not looking around or joking with friends.

4. Incorrect Use of Cheating & Forced Reps

Cheating and forced reps are advanced techniques that allow the lifter to train beyond normal. Taken past the point of failure, the muscle is literally forced to grow. When incorrectly performed, a cheating or forced rep can push or pull the lifter out of the groove. The weight collapses and a spotter must come to the rescue.

Cheating movements work; real world data prove this statement. Yet cheating, by definition, is dangerous. Any time you use momentum to artificially goose rep speed, thus allowing you to handle more poundage than when using strict techniques, you risk injury. To play if safe, use the bare minimum cheat to complete the rep. On forced reps, make sure your training partner is on your wave length. Don't go crazy.

5. Training Too Often

How does overtraining relate to injury? It negatively impacts the body's overall level of strength and conditioning. Overtraining saps energy, retarding progress. You can't grow when you're overtrained. It also interferes with both the muscles and the nervous system's ability to recuperate - ATP (adenosine triphosphate, an energy compound in the cells) and glycogen stores are severely depleted when an agitated metabolic status is present. In such a depleted, weakened state, is it any wonder that injury is common, particularly if the athlete insists on handling big weights? The solution is to cut back to 3-4 training sessions per week and keep session length to no more than an hour.

6. Not Stretching

Stretching is different from warming up. Properly performed, a stretch helps relax and elongate a muscle after warm up and before and after weight training. As a result of warming up and stretching, the muscle is warm, loose and neurologically alert - in its most pliable and injury resistant state. In addition, stretching between sets actually helps build muscle by promoting muscular circulation and increasing the elasticity of the fascia casing surrounding the muscle. Finally, if you perform muscle specific stretches at the end of your workout, you'll virtually eliminate next day soreness.

7. Inadequate Warm Up

Let's define our terms. A warm up is usually a high rep, low intensity, quick paced exercise used to increase blood floor to the muscle. This quick, light movement raises the temperature of the involved muscle while decreasing blood viscosity and promoting flexibility and mobility. How? Everyone knows that a warm muscle with blood coursing through it is more elastic and pliable than a cold, stiff muscle. Riding a stationary bike, jogging, swimming, stair climbing and some high rep weight training are recommended forms of warm up.

Try a 5-10 minute formalized warm up before stretching. If you choose high rep weight training, try 25 ultralight, quick reps in the following nonstop sequence: calf raise, squat, leg curl, crunch, pull down, bench press and curl. Do one set each with no rest between sets. This can be accomplished in fewer than five minutes and warms every major muscle in the body.

8. Negatives

Negative (eccentric, or lowering) reps are one of the most difficult and dangerous of all weight training techniques - and very effective at stimulating muscle growth. What makes negatives so risky? The poundage you can handle in negative exercises is likely to be the heaviest you'll ever lift.

Normally, we only lift what we're capable of moving concentrically. In negative training, we handle a lot more weight. Most bodybuilders can control approximately 130% of their concentric maximum on the eccentric phase of a lift. Someone using 200 pounds for reps in the bench press, for example, would bench roughly 260 in the negative press. Because of the increased weight used with negatives, you need strong, experienced spotters. Exercise extreme caution. If the rep gets away from you, the spotters need to grab the weight immediately.

9. Poor Training

If you undereat and continue to train hard and heavy, you're likely to get hurt. Again, it relates to your overall health: Before of heavy training when in a weakened state brought on by severe dieting or restricted eating. It's best to save the big weights, low reps, forced reps and negatives for nondiet growth periods. While dieting requires reduced poundage, this doesn't mean you can't be intense in your workout - it just means you need to use lighter weight.

10. Lack on Concentration

If you're distracted, preoccupied or lackadaisical when you work out, you're inviting injury. Watch a champion bodybuilder train and one thing you'll notice is his or her intense level of concentration. This is developed over time, and the athlete systematically develops a preset mental checklist that allows him or her to focus on the task at hand. More concentration equates to more poundage. More poundage equates to more growth. More poundage can lead to getting hurt if you don't pay attention. Train smart.

Ten Tips to Building Workout Intensity

2007-03-11T06:07:00.000-07:00

There you sit, totally confused about why your muscles aren't responding the way you expected. You've read tons of articles, you eat right, sleep enough, take supplements and train like a warrior. Still, you aren't getting your intended results. You start to give in to frustration and wonder if all the effort is worth it.

But what if I tell you that you just think you're training as hard as you can? Consider the following factors that could hold you back, and the secrets to surmounting them.

Secret #1: Applied Intensity for Success

The secret for most successful athletes is to develop highly refined competitive skills and to perform them with intensity. Especially for those who weight train, mastering intensity is a key ingredient toward fulfilling the goal of training for size and muscularity. But you need to build up to full intensity by first developing the physical skills and strength needed.

Intensity is defined as the application of maximum physical effort systematically applied to a technically developed motor skill. This means you must be experienced in technique before intensity is applied. Therefore, if you're inexperienced and attempt a maximum deadlift with bad form, you may get injured. But performing a maximum deadlift with expert skill and good form will aid in the prevention of training accidents.

Secret #2: Going for the Gold

Before you can be the best that you can be, you must first master the physical discomfort associated with intense physical activity. "No pain, no gain" refers to the mental development of pain tolerance to push your muscular endurance to the absolute limits of failure - thereby stimulating muscle growth.

Strength and endurance athletes use such terms as "pushing it to the limit", "to the max", and "hitting the wall" to describe these upper limits of performance. However, these don't imply reckless and dangerous techniques for maximum performance at any cost. Just the opposite. With regard to exercise, the terms refer to the skilled use of weight training techniques systematically applied to a working muscle group sufficient to cause temporary failure - without causing muscular injury. Therefore, you need to distinguish muscle burn and muscle fatigue from the pain of injury.

The burn from muscle fatigue subsides within 20-30 seconds, whereas injury pain is pronounced, sharp and continuous. Know your physical limitations ad learn to read your body's signal.

Secret #3: Breaking the Pain Barrier

The next step is to break through the pain barrier. To do so, you must first develop pain tolerance.This is developed by progressively increasing intensity so your body gradually adjusts to sensory overload. Eventually, the same weight, pressure, endurance and muscle fatigue experience will feel less intense. To a beginner,a 20 pound dumbbell curl would feel heavy and cause considerable muscle burn and fatigue. After 3-4 workouts, those same dumbbells would feel much lighter. In a month, 30 pound dumbbells would feel the same as 20 pounders. In other words, your muscles adapt to the increased weight and respond as if the same weight was lighter.

Secret #4: Be Mentally Prepared

Expect some pain. This prepares you emotionally for increased physical intensity. Unfortunately, pain has become a four letter word in our culture. All manner of media messages condition us to view pain as undesirable, something to be avoided. Television commercials direct us to treat pain with an ever growing arsenal of painkillers. We're often admonished not to strain ourselves, not to overdo it. Such statements program us to become pleasure seekers without first developing the discipline or the ability to work through pain or difficulties.

To combat this trend, you can psychologically alter the perception of pain as something to tolerate, even strive for. As time progresses, the same pain level feels lessened, And your brain reinterprets the pain as acceptable. Surprisingly, with continued physical work in the pain zone, your muscular responses of increased size and strength will be mentally perceived as pure pleasure. This is the very point where your brain begins to transform these pain sensations into feelings of euphoria. As well, continued neurological exposure to pain stimuli produces a diminished response to the same level of pain.

Secret #5: Brains over Brawn

To get your brain to reinterpret pain as pleasure isn't difficult. It requires three elements: 1) constant effort, 2) repetitive exposure and 3) absolute determination to succeed. Getting used to noninjurious pain is similar to gradual immersion into a hot Jacuzzi - you slowly allow your body to adjust to the intensity of the heat. In the same manner, if you gradually increase your training intensity over a month, your brain won;t experience abrupt feelings of physical discomfort. As time passes, muscle fatigue, muscle burn and the burden of weight become commonplace and expected. Once you've attained this upper limit of pain tolerance, it becomes your future barometer of intensity.

Secret #6: Pleasure in the Pain Zone

What turns intense physical effort into pure ecstasy is the victory over your feelings, fears and self doubts. When you achieve that next big step by piling on more weights and grinding out those extra reps - continuing to strive beyond your previous limits - you've reached the benchmark of a true athlete. Those of you who can achieve this level will enjoy the sheer pleasure of victory over your past limitations. The next time you reach 12 reps on a set of squats, challenge yourself, and be confident that you can increase your poundage by at least 10% to the amount required to perform 8 - 10 reps safely. (Make sure that a skilled spotter helps you.)

Secret #7: Conquer or Be Conquered

Fear of pain, stress and failure may be grounded more in emotion than in your physical inability to succeed. If you're motivated by "fear reduction," you'll do anything to avoid fear rather than confront it and achieve a victory. Suppose that you can bench press 250 pounds, but you tremble at the prospect of pushing 275. This is precisely where you need to develop your confidence by moving forward and taking that next big step.

You get out of weight training what you put into it. Big, muscular gains are the visible signs of victory, but the emotional payoff motivated you to continue to training with intensity.

Secret #8: Memories

Old experiences of pain may teach you to avoid pain rather than confront it and work through it. A curious human phenomenon is that we cannot fully appreciate pleasure until we've fully experienced some sense of pain.

These days, we Americas are conditioned by television, technology and automation to reduce effort, avoid discomfort and seek immediate gratification. Consequently, we overemphasize pleasure, which weakens the discipline needed for achievement that requires intense and prolonged effort. Giving up is so much easier that pursuing a difficult task. This is why so few becomes superstars while millions remain wanna-bes. Take not: Prolonged effort is the chief ingredient for athletic success (not to mention riches and fame). If you're serious about making improvements, you must keep moving forward and challenge your fears of failure. Be confident that each attempt you will make will improve your skills and increase your strength.

Secret #9: Survival of the Fittest

While waging the internal battle between pleasure and pain, you must decide your long term goals. If you pleasure seek for only what feels good, you'll probably avoid most of the experiences that feel bad. The danger therein is that even a little bit of effort begins to feel bad, with the consequence that you avoid doing anything that requires any intense work whatsoever.

The work ethic may seem like an unpleasant choice, but in the long run, the rewards from your efforts are felt as a pure victory. Great achievements demand great efforts, and nothing worth having comes easy. If it did, then everyone would have it at no cost.

Secret #10: To the Victor Go the Spoils

You must sacrifice laziness, pain avoidance, and pleasure seeking to develop the pain tolerance for hard work. Hard work helps ensure that your sustained efforts will lead you in the direction of achievement. Realistically, you must battle against fear, apathy and pain avoidance to defeat your worst enemy - most likely yourself.

Your mind is the strongest "muscle" in your body. If you believe the molly coddling bromides such as "Don't strain yourself", "You can't do this", and "Pain isn't good", you'll be imprisoned by your fears as long as they remain unconscious and unchallenged, The choice is yours: Be guided by your fears of be self directed by your own free will.

If you're intimidated by the thought of adding more weight to the bar when you can if fact safely handle it, you aren't tapping into your true physical potential. Now is the time to reconsidered your options. Remember, to defeat your fears, you must face them with the conviction and courage that you'll ultimately succeed

Getting Big the Right Way

2007-03-11T06:05:00.000-07:00

1. Warm Up Thoroughly

Before you start hitting your target weight with six to eight reps, it is essential that you warm up the muscle. A few minutes of cardio and light stretching are a good way to raise your body temperature. Once you have done this, it is also important to get used to the feel and range of your first exercise. That is why your routine calls for one light warm up set at the beginning of most exercises. With a light weight, track through the motion of your first exercise with 15-20 reps. Do not push yourself to failure with this set - choose a weight that is light enough for you to concentrate on the motion instead of the weight itself.

2. Use Textbook Form

The purpose of weight training is to fatigue the muscle, not to complete a predetermined number of reps at any cost. It is essential that you use the same perfect form for working sets that you used while warming up. When you can't complete a rep using textbook form, you have succeeded - you have worked the muscle to failure. At this point, end the exercise. Do not squirm and twist your body to force out additional reps. That is called working the muscle to injury.

3. Use The Proper Amount Of Weight

This is a corollary to safety tip 2. Choose a weight that allows you to complete six to eight reps using textbook form. Again, the purpose is to work the muscle to failure, not to lift a certain amount of weight. Inicrease your weight slowly, so you get a sense of what your body is capable of lifting and how many reps you can expect to lift with that weight.

4. Use Safety Equipment

A weight belt is of primary importance - it protects and lends support to the injury prone lower back. A weight belt also restricts your movement to keep you from slipping into poor form as you get progressively more tired during a set. It helps you emphasize your target muscle and reduces the change of injury. It is the only essential piece of safety equipment. Weight gloves may be beneficial for improving grip and avoiding slippage, but that is a personal choice. You may want to see if weight gloves make you more comfortable. Other equipment, such as knee wraps and wrist wraps, are probably unnecessary until you progress to the intermediate or advanced levels.

5. Work Out With a Training Partner

You may not have this option, but if you do, a training partner can be beneficial to your workouts for many reasons. Training partners can provide motivation, but, even more important, a good training partner is there to spot you and ensure that you never slip out of textbook lifting form. They can help lift part of the weight so your form remains stellar. If you do not have a steady training partner, you should seek out someone to spot you for your heavier lifts, particularly near the end of your workout. Most people in the gym are willing to lend a hand, regardless of your level.

6. Choose a Reputable Facility

The best option for the best workout, of course, is a primo facility with state of the art equipment. We realize that not everyone can afford that. When you choose a place to train, make sure the equipment is in good working order - old or faulty equipment can cause injury as readily as poor form. Similarly, if you choose to work out at home, give your equipment an honest evaluation. If it does not measure up, get rid of it and seek a feasible alternative.

7. Seek Professional Help

Many neophyte bodybuilders attach a stigma to working out with a trainer, as though they should know everything about bodybuilding the first time they enter a gym. If you can work with a trained professional, you can learn the ropes much faster and possibly avoid errors that many beginners make. At the very least, the facility you choose should have a trained professional to answer questions you might have.

8. Avoid Overtraining

One of the things a trained professional will tell you is that excessive training will not lead to faster gains - it will only increase your chances of injury. If you are beginning to see results from performing three sets in the six to eight rep range, you might be tempted to double the number of sets to double your results. But conversely, this level of stress on your muscles may begin to tear them down, actually impeding gains. In addition, overtraining can lead to cumulative joint and / or muscle tissue damage. You might night notice this for months or years, but the damage could put a damper on - or end to - your bodybuilding endeavors.

Workout Program

2007-03-11T06:04:00.000-07:00

Monday: Chest / Back

1	Cable Lat Pulldowns (alternate sets below) Behind neck wide grip Narrow grip to chest	2 x 10 2 x 10
2	Bent over Barbell Rows	3 x 10
3	Seated Row Machine	3 x 10
4	Dummbell Pullover (superset with) Dembbell Flys Pullover Flys	3 x 10 3 x 10
5	Bench Press	3 x 10
6	Pec Deck Chest Machine	3 x 10

Tuesday

Aerobics for 45 minutes

Wednesday: Legs / Abs

1	Squats	3 x 10
2	Barbells Step Ups (alt legs)	3 x 10
3	Leg Extension Machine	3 x 10
4	Leg Curl Machine	3 x 10
5	Stiff Legged Deadlift	3 x 10
6	Hanging Knee-ups	3 x 10
7	Crunch / hip-ups	3 x 10
8	Negative Lying Knee-ups Buddy Exercise Resist Partner Pushing Knees Down	3 x 10
9	Bar Behind Neck Trunk Twists Seated Standing	3 x 50 3 x 50

Thursday

Aerobics for 45 minutes

Friday: Shoulders / Arms

1	Seated Dumbbell Overhead Press (Alternate Sets Below) Palms Forward Palms Reverse (twisting)	2 x 10 2 x 10
2	Barbell Shurgs	3 x 10
3	Dumbbells Deltoid Flys (Superset Sets Below Lateral (arms to side Front (one arm at a time)	3 x 10 3 x 10
4	Lying Triceps Curlbar Extension	3 x 10
5	Standing Cable Triceps Extension	3 x 10
6	Seated One Arm Scott Curls	3 x 10
7	Seated Curl Machine	3 x 10

Saturday

Aerobics for 45 minutes

Sunday

Aerobics for 45 minutes

Fifty & Fit Nutrition Plan

Morning

8 oz of water, 1000 mg HCA, 400 mcg Chromium Picolinate, 200 mg L-Carnitine, 30 mg COQ10, 50 mg DHEA, 250 mg Ginkgo Bilboa.

Ride stationary bycycle for 45 minutes or one hour of weight training approx.

Food	Amount	Cal	Fat	Carbs	Protein
Grapefruit juice	8oz	70	0	17	0
Water	8oz

Breakfast

Food	Amount	Cal	Fat	Carbs	Protein
Oatmeal w/skim milk &	1 cup	140	2	24	9
Raspberries	1/2 cups	40	0	8	0
Egg Whites (scrambled) w/one yolk	4	129	5	2	18
Whole Wheat Toast (Dry)	2	140	2	24	6
with Honey	1 tbsp	60	0	16	0
Coffee	cup	4	0	0	0

Also: 8oz water, 2 multivitamins, 500 mg vitamin C, 400 IU Vitamin E, 1000 mg flaxseed oil, 200 mg grapeseed extract.

Mid Morning Snack

Food	Amount	Cal	Fat	Carbs	Protein
Apple	1	81	.5	21	0
Brown Rice	1/2 cup	110	0	23	2
Albacore Tuna	3 1/2 oz can	85	2	0	21
water	8 oz

Lunch

Food	Amount	Cal	Fat	Carbs	Protein
grilled chicken 1/2 breast (Skinless)	4 oz	196	5	0	36
sandwich on whole wheat		130	2	22	5
w/lettuce and tomato		20	0	5	0
pasta salad vinagrette	1/2 cup	140	4	4	5
water	8oz

Mid Afternoon Snack

Food	Amount	Cal	Fat	Carbs	Protein
Bran Muffin	1	140	3	29	4
Non Fat Yogurt w/fruit	8oz	190	1	35	12

Also: 8oz water, 400 mcg chromium, 1000 mg HCA and 200 mg of L-Carnitine

Early Evening Snack

Food	Amount	Cal	Fat	Carbs	Protein
Apple Slice with carrots & celery sticks	4 oz	105	.5	27	1
water	16 oz

Dinner

Food	Amount	Cal	Fat	Carbs	Protein
Swordfish (Broiled)	5 oz	220	6	0	30
Brown RIce	1/2 cups	110	0	23	2
Broccoli	6oz	55	0	9	5
Red Wine (Cabernet, etc)	8oz	160	0	9	0
Whole wheat roll	1	130	2	22	5

Before Bed

8 oz of water, 1 multivitamiin pill, 500 mg vitamin C, 400 IU Vitamin E, 1000 mg CLA, 200 mg grapeseed extract, 1 mg melatonin, 50 mg DHEA, 30 mg CoQl0, 400 mg saw palmatto, 500 mg calcium, 100 mg magnesium.

Totals

Calories	Fat Grams	Carb Grams	Protein Grams
2453	35	340	60

Fifty & Fit

2007-03-11T06:03:00.000-07:00

Ok, so you're over fifty, you've got a slow metabolism and a fast-paced career schedule (long hours, travel, inconsistent meals and exercise). Are you destined to be fat and tired, or can you have a successful career and vitality too? The latter is possible as long as you apply sound nutrition and exercise principles to the reality of your life style.

Avoiding body fat deposition (or losing it) is primarily a matter of ingesting fewer calories than you use. As you grow older, your metabolism slows down and, for most of us, your activity level declines as well. Thus, we typically are burning fewer calories at rest at a time in our lives when we are "at rest" more of the time. The challenge for a "Fifty and Fit" diet and supplement plan, then, is to not only provide the right level of calories, but also the nutrients that will stimulate the older metabolism to operate at an optimum level, promoting energy and vigor along with a slim appearance.

There is no substitute for a balanced diet. Powders, liquids or pills cannot substitute for solid food and yield permanent, healthful results (if God had meant us to live on supplements, we would have been born with a blender in our mouths instead of teeth). A balanced diet should consist of 2500 to 3000 calories a day (more depending on athletic activities) split up into proper proportions of protein (23 to 30%), fat (20 to 25%) and carbohydrates (45 to 55%). Note, that while the "zone" diet, recommending 30% protein, 30% fat and 40% carbohydrate, is currently getting a lot of publicity, that level of fat is probably not appropriate for the over 50 metabolism. These nutrients should come from a variety of foods spread throughout the day. In fact, it is important to eat often to spur your metabolism. If possible, five small meals a day (compared with two or three) would result in both decreased transit time (going to the bathroom more often) and increased metabolism (burning calories more quickly since your body knows it will be fed again soon). By eating often, we process food faster and more efficiently. When you eat once or twice a day, the body slows down and stores as many calories as possible in fat.

Too busy to eat three meals a day, let alone four or five? This is where recognizing the logistics of your life style comes in and planning to compensate for it. Cut up carrot sticks, celery sticks and apple slices and bring them with you in Tupperware containers for between meal snacking. Similarly, carry the 3 1/2 ounce, easy opening cans of Albacore tuna with you, available at most grocery stores; or keep a blender at work and utilize a good quality protein powder between meals. If it is difficult for you to find the time for breakfast in the morning (easily the most important meal of the day, since it is preceded by an eight hour fast), cook up a large batch of oatmeal (not instant) once a week and heat up a small portion in the microwave every morning (add yogurt or a protein shake if you don't have time for eggs as a protein source).

In addition to eating often, it is even more important to drink water often to keep your metabolism up. In fact, this is the single most important (and least expensive) diet aid available. Frequent hydration promotes elimination, allows optimum absorption of nutrients and maintains a feeling of fullness (thus suppressing appetite). Here again, a busy lifestyle may make it difficult to take in enough water. You need at least half a gallon a day (more if exposed to heat and exercise - professional bodybuilder's typically down three gallons a day). Don't count on yourself to visit the drinking fountain for your "8 glasses a day". Instead, carry those 1 1/2 liter bottles of water, found in all grocery stores, with you wherever you go (in the car, at work, on the plane); make sure you down at least two of them a day (you can always refill them if you are concerned about expense).

The attached sample menu includes choices for each food group based on how different types of proteins, fats and carbohydrates impact our metabolism.

Proteins build muscle and provide the necessary amino acids for metabolic functions. They are harder to digest than fats or carbs, so we use calories in metabolizing them. Most vegetable sources of protein aren't complete (don't contain all the necessary amino acids we require, especially the branched chain aminos), and many animal sources are also high in fat. The best sources for a "Fifty and Fit" diet are egg whites, fish and white meat of poultry (turkey or chicken breast without the skin). You can estimate protein by figuring six grams of protein per ounce of meat or fish, nine grams per ounce of chicken or turkey breast and four ounces per large egg white. Try to get about 25 to 30 grams of protein per meal, not to exceed one gram per pound body weight in the course of a day. Your body will probably not be able to utilize much more protein than this at one time, and any excess will be stored as fat in addition to being hard on the liver and kidneys.

Fats provide a secondary source of energy (after carbohydrates), are easily absorbed and stored (usually in places and quantities not to our liking), but are important in brain and hormone functions and as transport intermediaries in a variety of metabolic processes. Since a gram of fat weighs 9 calories (versus 4 for a grain of protein or carbohydrate), a goal of any diet is to limit fat consumption. Just as important, though, is picking the right fats to consume. Recent research indicates that small amounts of "good" fats lower both insulin resistance and the glycemic index of carbohydrates, avoiding insulin surges and allowing us to burn fat as fuel while encouraging storage of carbohydrates as glycogen instead of fat (kind of like stoking a furnace to get the fuel to burn properly). Fats in the "good" category include mono - unsaturated fats such as olive oil use in cooking and salad dressings); poly-unsaturated fats such as canola or safflower oil (also good for cooking); and fish oils (which provide Omega 3 essential fatty acids, notably linolenic acid, EPA and DHA, necessary for good health) found in salmon, herring and Ahi tuna; and flax seed oil (which provides Omega 6 essential fatty acids, most notably linolcic acid) best talcen as a supplement (liquid or capsule). One other "good" fat related to linoleic acid is CLA (conjugated linoleic acid ) which has been found in animal studies to enhance immune function, support lean body growth and have anticarcinogenic properties (available as a supplement). Fats to avoid (as much as possible) are animal fats, dairy fats, tropical oils (palm and coconut) and any hydrogenated (solid) oils (margarine, shortenings, etc - if it is solid on your table, chances are it will be solid in your veins).

Carbohydrates are our primary source of energy and provide glucose (blood sugar) for immediate energy and glycogen (stored in muscle cells and the liver) for a stand-by energy source. Simple carbohydrates (sugars) from candy, processed foods, fruits and some vegetables, give a boom and bust, yo-yo sugar curve, while complex carbohydrates offer long- term energy because they are broken down more slowly for a longer blood sugar curve. More importantly, large amounts of simple carbohydrates cause sugars in insulin, a condition in which you can't burn fat as fuel. Plus, as we get older, our cells become insulin resistant (insulin normally signals our muscle cells to store carbohydrates as glycogen), resulting in ever larger proportions of carbohydrates to be stored as fat! Clearly, as we get older, we must limit carbohydrate intake and be choosy about which forms we ingest, especially in this fat-free processed food era we live in (the "Snackwell" age) - the fat has been taken out of foods and replaced with sugar. Just remember that the insulin resistance syndrome we experience as we age, if not influenced and controlled by diet and exercise, can lead to Diabetes and an early grave. Sugar Kills!

Strive to use complex carbohydrates in their high fiber forms: oatmeal (thick flakes, not instant), brown rice (not white rice), baked potato with the skin (not mashed potatoes, and no butter on either), barley, corn, celery, figs, prunes, etc. The more fiber, the harder it is to digest and the more calories you will burn in the process. A high fiber diet imparts a feeling of fullness (appetite suppression), provides bulk for decreased transit time and better elimination, while increasing our metabolism to burn more calories. Finally, soluble fiber yields phytochemicals that act as antioxidants and protect against heart disease, such as Betaglucan. Many vegetables contain phytochemicals as well, such as broccoli (sufurafane) and tomatoes (lupein). If you're on the road and cannot get enough fiber, then consider a fiber supplement such as Metamucil, but try to make sure you have some combination of grains, vegetables and fruits at every meal (no, french fries don't count).

For an older, career-oriented individual (short on the time for a perfect nutrition program), supplementation with vitamins and minerals makes good sense. Far from being expensive, consider it cheap health insurance. Since vitamins and minerals are catalysts working in conjunction with proteins, fats and carbohydrates, it makes sense to take them with food. For the sake of convenience, I suggest taking supplements with your morning and evening meal (if your first full meal isn't until lunch, take your morning supplements with lunch).

In addition to a good quality multivitamin / mineral pill, I suggest taking additional antioxidants including COQ 10 and grapeseed extract, along with increased amounts of vitamin E (800 to 1000 I.U per day) and vitamin C (1500 to 2000 Mg per day).

Supplemental herbs should include saw-palmetto (prostate protection), ginkgo biloba (mental acuity) and garcinia cambogia (taken first thing in the morning with Chromium picolinate and L-Carnitine to stimulate fat metabolism). While MaHuang is an effective thermogenic agent, it may be too strong in nervous side effects to be included for inclusion in this diet plan.

A final "supplement" to discuss is booze. To keep heart-healthy, some alcohol is a good thing (keeping the blood thin, etc). But forget beer (all that stuff about a beer belly is true) and go for wine, especially red wine. Grape skins (which make wine red) contain proanthicyanidins and salicylates, both shown to protect against heart disease. As an adjunct for health, we're talking a glass a day, not a bottle a day.

Exercise is obviously important in keeping our metabolism stimulated and should be balanced between cardiovascular (aerobic) training and resistance (anaerobic) training. While the former will burn fat while the aerobic pace is maintained, the latter will cause you to burn fat after resistance training is over, as the muscles repair themselves. Both are necessary to be "Fifty and Fit."' Fat burning training is based on low intensity, long duration aerobic activity. To determine the correct level of intensity (whether on a stationary bicycle, jogging or on a stair stepper), one must bring his heart rate up to 65% to 70% of aerobic capacity. The standard formula to determine that heart rate is to subtract your age from 220 and multiply by 70% (220-30=170 x 7O% = 119 beats per minute). The accurate and prudent way to determine your aerobic capacity is to have your doctor run a stress test, along with a complete physical to determine your limits, not just aerobically, but in all health aspects. Once your aerobic capacity is determined, you should attempt to maintain that heartbeat level for at least 30 minutes at a time, preferably in the morning before eating to maximize your fat burning potential (since most glucose would have been used while you were sleeping). The heart rate may be approximated by occasionally checking your pulse or by employing a heart rate monitor. One other benefit of aerobic fat burning training in the morning; is that you "turn up" your metabolic set point for the rest of the day.

Resistance training should be done a minimum of 3 times a week for between 45 minutes to 1 1/2 hours per session. Exercises will be done in sets of 8-12 repetitions emphasizing compound exercises (exercises using a combination of large muscle groups) that will stimulate your endocrine gland system to release anabolic hormones resulting in increased muscle and decreased fat. Curls for the girls does very little compared to squats or pullups. The following program assumes one hour of weight training three times a week and 45 minutes of aerobics four times a week (alternate days).

The following are sample Workout Programs and sample Nutrition Plan..

Stacked to the Max

2007-03-11T06:00:00.000-07:00

Tired of throwing around heavy barbells in search of thicker pecs? For variety, try this balls-out machine workout for maximum shock value...

I've been in this crazy business for 30 years. Machines come and go, champions come and go, but one thing that never changes is the basics: the mainstream exercises and training principles that act as the glue to keep a consistent workout program in place.

As a Master's Olympia champion, I am asked by many young bodybuilders if there are any secrets to my longevity. The secrets are simple: perform each movement with precise form and technique; develop a link between the mind and muscle; and strive for intensity, focus and complete concentration. My goal is to lift until I experience that burning sensation. I want to feel the muscle, not the joints and tendons, handling the heavy loads.

The mind muscle link applies equally to free weights and machines. After all my years of toiling in the gym, I know that the last thing I want to do is endlessly repeat the same chest routine. Varying my workouts helps to overcome the monotony of training, and that's why heading to the machines, just for a change of pace, is so important to the effectiveness of my chest routine.

Packing on pec mass through machine training is no problem, provided that I select exercises that don't get too high tech. Yes, I will experiment with all the new equipment that comes along, but the more basic and traditional machine movements are the ones I rely on to build a chest that's chiseled with cross-striations and balanced from top to bottom.

Shake it Up

Making consistent progress over the long term means varying intensity from one workout to the next. For all movements in my chest program, incline bench presses (the lone free weight exercise in this group), vertical bench presses, pec decks and cable crossovers, I will do four sets of either 10 - 12 reps (if I'm working light) or five reps (if I'm working hard and heavy). On a heavy day, I'll typically do a warm up set of 12 - 15 reps and then follow with three sets of five reps with a fairly heavy weight.

On lighter days, my rule of thumb is to increase the weight in 10 to 20 pound increments. I'll go to muscle failure on the fourth and final set to break the muscle down. And to keep things fresh, I will periodically experiment with drop sets; it's another method of stimulating growth and packing on maximum muscle mass.

I'm really like a little kid in a sandbox playing with a new toy. My goal is to have fun with bodybuilding. There's no sense walking in the gym if you're not going to enjoy yourself.

Top Heavy

My chest routine begins with incline bench presses. I do these when I'm fresh so that I can handle the heavy poundages required to add thickness to my upper chest. How heavy will I go? It depends on how I feel when I walk in the gym. I trust my instincts, and my body, to tell me what I'm capable of on any given day.

The incline barbell press is similar to its flat bench counterpart; the primary difference is that I place myself in a fixed position that allows me to isolate my upper pecs. I slowly lower the bar to my clavicle before propelling the weight from my elbows, not my hands, to the top. I go for a squeeze, contracting my upper pecs, then lower the bar to my clavicle. I'm very careful to keep the mind muscle link in place for every rep, especially towards the end of the set. The emphasis, as always, is on keeping tension on the muscle at all times. If you let the muscle relax, it will not grow.

I go next to the vertical bench press, which is almost like doing a standard bench press. The unique alignment of this movement, however, puts my arms in a pre-stretched position than enables me to get a different type of contraction. I keep my back arched throughout the movement to isolate my pecs. I try to push with my elbows and really feel the muscle involvement, that mind muscle link of complete concentration. I never try to push with my hands or force the weight to do anything. My upper body stays under control and focused on working the pecs in complete isolation. I never press from my shoulders; doing so puts more emphasis on the delts than it does on the pecs.

I vary my grip from workout to workout. Sometimes I'll use the palms down approach standard with this machine; at other times, I'll grab the vertical handles with my palms facing each other, which is not unlike the hand positions I used on the old Nautilus chest machines. By using a vertical grip, I can change the angle of attack on the muscle. I've notice that the vertical grip lets me feel a greater contraction in my pecs at the top of the movement, allowing me to generate more squeeze and to stretch the pecs farther back in the starting position, much deeper than with the standard grip. Be aware, however, that with the palms facing grip, you engage more of the triceps in the action, so they'll get a little pumped too.

Now I'm ready for the pec deck. Alignment is crucial: My elbows are parallel to the floor and move evenly across the center of my pecs. I push from the inside of my elbows and squeeze right down the middle of my chest. Keep in mind that it's a strict movement, don't jerk your body around. Focus all your mental energy on squeezing the pecs.

After the pec deck, it's time for cable crossovers. I never bend too far at the waist. I flex, but do not hyperextend, my elbows in the starting position. This allows me to drive with my chest, placing the emphasis on contracting the pecs. Of course, I go for an intense squeeze at the bottom, pushing the handles together and letting the pecs do the work. At times, I will actually move beyond the crossover position at the bottom, turning my wrists over so that my palms are facing the floor. I'll go for an extra squeeze, holding the contraction for one or two seconds before releasing it nice and slow as I return to the top.

The key to building mass with machines is to feel what you're doing. Don't be robotic. Focus on the muscle you're isolating. You can't always train balls out with heavy free weights, and this mostly machine workout for chest is an effective alternative. It's worked for me, and I've been training injury free for more than 30 years.

Don Long's Bicep Training

2007-03-11T05:59:00.000-07:00

I train biceps once a week as part of the following bodypart split:

Day	AM	PM
Monday	Chest	Calves
Tuesday	Quads	Calves
Wednesday	Biceps & Triceps
Thursday	Delts	Calves
Friday	Hamstrings	Calves
Saturday	Back
Sunday	Cardio work & abs

I complete a heavy session in the morning followed by a lighter schedule in the afternoon. I work a major bodypart in the morning, and then Monday through Friday afternoon, I go back to the gym and do what I call touch up work on certain bodyparts, the ones that I feel need a little attention.

The absolute cornerstone of my biceps training from the start has been the routine shown in the accompanying chart. It's a routine that can be used by beginners and advanced bodybuilders alike, within the boundaries of their strength capabilities (the poundages shown in the chart are for informational purposes only.

Don Long's Biceps Routine

Exercise	Sets	Reps	Poundage
Standing dumbbell curls	1	16	2x45
	1	12	2x55
	1	10	2x65
	1	8	2x75
Barbell curls	1	16	80
	1	12	130
	1	10	150
	1	8	180
One arm cable curls	1	16	75
	1	12	90
	1	10	105
	1	8	120
Rope hammer curls	1	16	90
	1	12	110
	1	10	130
	1	8	150

The range of exercises I employ ensures that every aspect of the biceps muscles receive full stimulation: dumbbell curls for peak; barbell curls for all around mass; one arm cable curls to enhance shape; and rope hammer curls for forearm and brachialis tie in development.

I'm not too macho to admit that the descending reps design of the program is one I first saw outlined by a woman bodybuilder. It made such good sense to me that I immediately adopted it.

My Top 10 Tips for Maximizing Biceps Development

Prior to the actual biceps workout, stretch the target muscles, then warm up thoroughly with a couple of light high rep sets. I have bone that from day one and have never experienced any injury problems.

Find your own strength levels in line with the descending reps program. (Again the poundages shown in the chart are for informational purposes only.)

For growth, you have to train as heavy as possible within the recommended rep range.

For the first two sets (16 and 12 reps, respectively), use a weight that allows you to just complete the required rep range without failure occurring.

For the last two sets, use a weight for which failure occurs at the 10th and eight rep marks, respectively.

Don't go past failure into the forced rep zone. Not doing forced reps is another reason (besides warming up thoroughly) why I feel I've remained uninjured.

Use strict style without bending your torso. During a real heavy set of barbell curls, you may have to cheat a little to complete the last two reps or so, but don't cheat until it's impossible to complete the set without doing so.

As you complete each rep, visualize the biceps working, make mental contact with the muscle as it rolls into a contraction, and form an image of the peak swelling.

Particularly during the last two sets of each exercise, aim for the maximum pump and a killer burn.

Rest between sets only as long as it takes your partner to do his set. One arm cables are an exception.

Benefits of Cable Work

I use cables because they offer the opportunity to exert stress and, therefore, greater muscle stimulation during the negative (downward) phase of a rep. During this downward phase, you can control the weight and release it slowly in a way that free weights just don't allow.

When I do my single arm cable work, I complete one set with my left arm and then go straight back to my left and so on until I've completed four sets with each arm. Basically, I'm curling nonstop. The rest periods allowed each arm equate to only the time it takes to work the other arm.

Curling in this nonstop manner ensures that I get a great pump, and the mechanics of the cable apparatus makes the rhythmic completion of sets very easy to do. With free weights, I'd have to gather four sets of dumbbells around me, but with cables, I just alter the pin in the machine and proceed from one poundage to the next.

Going for the Peak

I attribute my biceps peak to the way I perform standing dumbbell curls. I execute them in alternate style; one rep with my left arm, then one rep with my right arm, back to my left arm and so on. At the start of each rep, my palm faces toward my side. As my forearm approaches the point where it is parallel to the floor, I rotate my wrist so my palm faces upward. I also lean a little to the side as I complete the second part of the upward phase of the rep; this really hangs the biceps 'out there' and makes it do all the work.

As I reach the midpoint of the rep, I push my elbow forward a little and then, while visualizing the biceps peak rising, I flex the muscle for a full contraction. This last action is like doing a one arm biceps pose while holding the dumbbell. I have been doing standing dumbbell curls in the aforementioned style since I started training, and I know that they're the reason I've developed my biceps peak to the max.

Lagging Biceps

If your biceps are a weak bodypart, don't be afraid to train them several times a week. Getting the blood and nutrients into the muscle more regularly will spur them into growth, and your mental desire to improve will outweigh any considerations of not allowing what is normally considered to be adequate recuperation time. Biceps are one of the smaller muscle groups, and they don't need the same period of recuperation as a large muscle group like quads or back. With regard to recuperation, I think the most important factor is getting eight hours of solid sleep a night. The bottom line with biceps; if you want them badly enough, you'll get them!

Amazing muscle

2007-03-11T05:54:00.001-07:00

Look at the size of musle

2007-03-11T05:52:00.000-07:00

You can add more musle by the given informaton and it is safe too,

10 Quick Tips to Build Mass

2007-03-11T05:44:00.000-07:00

Muscle mass is the straw that stirs the drink in the sport of bodybuilding. Talk all you want about symmetry, shape and definition, but in the final analysis, muscle mass is the defining element of a physique. The mass building equation has three components: a correct diet strategy, hardcore training and high tech supplementation. It;s not rocket science, but there are tricks to it, nonetheless.

To save you time and trouble, I've complied 10 tips to jump start anabolism and create a positive nitrogen balance - to pack on muscle mass, you need to take in more nitrogen via protein and training than you excrete through the natural metabolic process.

1. Emphasize the Negative

Muscle growth is the logical byproduct of muscle contraction. Much emphasis is placed on the concentric phase of a lift where the muscle shortens as it contracts. But the stretching of the muscle during the eccentric, or negative, phase where the muscle lengthens while maintaining tension can directly cause muscle hypertrophy, too. Emphasizing the negative is an easy technique to overload muscles and promote radical gains in mass.

2. Eat Fish

Fish containing higher amounts of fat - salmon, for instance - provide us with the ever popular omega-3 fatty acids. Why is this important? The omega-3s make the muscle more sensitive to insulin; hence, they fuel glycogen storage and amino acid entry into muscles while also preserving glutamine stores.

3. Increase Sodium Intake

I'm not kidding. Sodium is an essential mineral that is an absolute must for muscle growth. Sodium has a bad rap because it can cause water retention - anathema to contest ready bodybuilders. On the plus side, sodium enhances carbohydrate storage and amino acid absorption while also improving the muscle's responsiveness to insulin.

4. Stop All Aerobics

Aerobic exercise has a detrimental effect on mass building. Aerobics interfere with strength gains and recovery while burning up valuable glycogen and branched chain amino acids (BCAA). Adding mass is the best way to upgrade your resting metabolic rate (RMR); is the RMR is elevated, more calories are burned and it is easier to stay lean.

5. Lift Explosively

The amount of force a muscle generates is proportional to the amount of muscle growth you'll be able to create. Force is defined as mass (the weight you use) multiplied by acceleration (the speed at which you push a weight against resistance). To generate more force, then, progressively increase your poundages while lifting explosively - in this context, you actually increase speed during the second half of the rep.

6. Dramatically increase your calories for three days

You will never achieve a positive nitrogen balance with a low calorie diet. It takes raw materials - carbs, protein and fats - to build new muscle mass and support recovery. Increasing your calories by 50% (from 3,0000 to 4,500 per day, for instance) for three days can spur growth while adding little if any bodyfat. The key is to limit the increased calories to a designated three day period; you'll be able to stimulate growth by improving muscle sensitivity to insulin and by providing more carbs for glycogen storage. If you are in a overtrained state - and if you're not gaining any new muscle mass, this is probably the case - the additional calories will promote anabolism before fat storage is able to kick in. That's why you want to limit the 50% increase to a three day period. After that time, return to your typical intake of daily calories; you'll have stimulated new growth without adding unwanted fat.

7. Rest

Many bodybuilders are unable to pack on mass because they are always training and, therefore, always recovering from those grueling workouts. Taking a couple of days off can restore glycogen, increase anabolism and allow hormonal indexes such as testosterone and cortisol to return to optimal levels.

8. Eat in the Middle of the Night

Anabolism depends on an excess of calories. As you are well aware, bodybuilders eat four to six times per day to increase the absorption of nutrients and to provide a steady influx of carbs, protein and fat. Expanding on the four to six meals per day plan is to include a protein drink in the middle of the night that can encourage additional growth. Glutamine EFX, providing 30 grams of protein and carbs along with the 'big three' (see tip #10), is a good option for this late at night infusion of nutrients.

9. Increase Strength Through Powerlifting

Your muscles respond to training in three ways. When you train with high reps (more than 15), there is an increase in endurance with no substantive improvement in size or strength. The six to twelve rep range - the range that all big bodybuilders rely on - promotes an increase in both size and strength. Powerlifters generally stay with low reps, two to four per set, which supplements strength with slight variances in size. However, if you set aside one week of training to pile on the weights with low reps the subsequent improvement in strength will make you stronger when you return to the six to twelve rep routine. Here's the formula: More strength equals more tension on the muscle equals more growth.

10. Supplement with the Big Three:
Glutamine, Creatine and BCAA

Glutamine is known as the immunity amino. If you are overly stressed from dieting or training, the immune system kicks in, releasing glutamine into the bloodstream. Having low levels of glutamine will inhibit muscle growth - that's why supplementing with glutamine is important.

Creatine is associate with added power and the ability to produce more adenosine triphosphate (ATP) - the chemical fuel source for training and growth. Supplementing with creatine allows bodybuilders to raise creatine levels in the muscle - therefore enhancing strength and ATP - without the unwanted fat that you'd be saddled with by getting all your creatine exclusively from food.

Branched chain amino acids act as a handy fuel source when glycogen stores are low. Adding BCAA to your nutritional program will increase your nitrogen balance while preventing the dreaded catabolic state that derives from overtraining or overdieting.

Eat your meat

2007-03-07T02:15:00.001-08:00

The more protein you eat, the better, and the best form of protein for mass is meat, especially red meat. That's where you get your muscle building nutrients, your strength reserves and the necessary fats for joint protection. Make all of these tenets second nature to your bodybuilding lifestyle and you will gain good solid mass.