"Power Breakfast" is usually something you hear wannabe executives at large corporations talk about. This is a breakfast intended to make them corporate tigers and able to work long and hard every day, showing just how ambitious and serious about their careers they are. Power Breakfast to a bodybuilder is different, but has the same basic principle: High-octane fuel for a demanding day. If you've ever tried having a typical "diet" breakfast of an orange and a small yogurt (like touted in a great many tabloids), know that you'll most likely croak after 5 minutes in the gym.
The Exceptions
There are exceptions to this rule, but most of us need a solid boost of energy to get up to speed in the morning. What's more, we need to get the nutrients required for optimal growth and recuperation in place. Keep in mind that when you wake up, you've probably not had any food for the past 8-12 hours. That means your blood sugar levels are way down, and you're possibly already in a catabolic state. As we know by now, the best way to get out of that miserable situation is to eat - but we have to figure out the best way to go about it, and what works best for you individually. After all, when you're getting glasses, you make sure to get a pair that is individually perfect for you, rather than pick any prescription at random and run with it.
The size of your breakfast should be decided by your body size and overall caloric needs. If you're dieting, the concept of power breakfast might feel kind of ridiculous. However, when you're bulking up and tries to add some muscle to those arms of yours, breakfast is key.
As usual, you have to get certain balance of calorie intake throughout the day (don't forget: smaller snacks 3 hours apart are better than a few big meals), but I say the BIGGEST chunk of calories ingested in the day should be the breakfast, with the SMALLEST being the last two snacks at the end of the day. In other words, exactly the opposite of the established norm of our culture.
So what's a good breakfast, anyway? Frosted flakes, a blueberry muffin, and a Classic Coke? If you intend to take a trip with the blood sugar roller coaster - sure! Hyper like a raccoon on ecstasy by the time you get to work or school, and down in the land of blood sugar blues an hour before lunch. If you prefer a smooth ride, the key word is balance. Protein, carbs, fat (!) and fiber, and plenty of fluid to keep yourself well hydrated.
The fluid also helps digestion. The reason for the fat is that some vitamins are fat soluble (requires fat to get absorbed properly), and that you NEED a certain amount of healthy fat to stay healthy. That means fish oil, flax seed oil, or olive oil or similar, NOT fried bacon.
A good balance to aim for is 25-40% protein, 50-65% carbs, and 10% fat. Fiber is good for digestion, and slows down the overall GI value of the meal. Also keep in mind that complex carbs are better than simple for GI reasons.
Now, I'm not your mother. I know nobody is perfect, and that sometimes you will deviate from the percentage ratios mentioned above, as well as the part about the smallest meals at the end of the day and so forth. Don't worry. I'm just trying to give you a general idea of where you want to be, nutrition wise. Try to get a feel for a good composition, and use the guidelines in figuring out your perfect breakfast. Who knows, perhaps you feel like tossing your cookies at the very thought of oatmeal porridge? My wife sure does, but I grew up with it and appreciates the nutritional values (even though it's a far cry from bacon & eggs!). So, to wrap it up, I would like to give a couple of sample breakfasts, depending on body size. Once again, these are only generic samples - feel free to tailor to your taste and caloric needs.
Friday, September 11, 2009
Friday, September 4, 2009
Glutamine, Miracle supplement?
Truthfully, I feel a one page report on l-glutamine does this supplement a bit of a disservice as its potential benefits and applications are extremely diverse and far-reaching. If you're an athlete then you probably already know that glutamine can benefit your training and muscle building efforts.
What you probably don't know is just how great of an overall supplement it really is, not just for athletes and bodybuilders, but for ALL people. I thoroughly believe that glutamine should be on the vitamin shelf in EVERY household right next to the Vitamin C!
What's amazing is how everyone, regardless of lifestyle, can derive supplemental benefits from its use. Here is a brief list of the possible applications of supplemental glutamine.
• Improves athletic performance
• Improves brain functioning
• Stabilizes blood sugar
• Helps the heart function
• Strengthens the immune system
• Maintains the health and functioning of the gut lining
• Decreases alcohol cravings
• Decreases sugar cravings
• Helps with wound healing
• Helps maintain proper acid/alkaline balance
• Possible cancer benefits
Quite a long list isn't it? So you might be wondering how exactly glutamine exerts all these benefits? Recall that glutamine is the most abundant amino acid in circulation. In a healthy individual, the concentration of glutamine in the blood is 3-4 times greater than all other amino acids. It is actively transported and metabolized in nearly all tissues.
It is particularly found in high concentrations in the brain, muscles, gut lining, lungs, heart, kidney, and liver where it has multiple and critical functions.
Glutamic Acid
We primarily obtain glutamine from the conversion of glutamic acid from food, although some is also found in food. The average amount supplied from a healthy diet is 5-8 grams per day. Among medical practitioners who use blood tests to determine amino acid status, glutamine is one that is often found to be lacking, especially in patients with either chronic illness or mood and cognitive symptoms. For this reason glutamine has become extremely popular, not just with athletes, but among holistic medical practitioners who use it in the treatment of a wide variety of ailments.
As an athlete glutamine can help you directly in many ways. I've already touched briefly on this in my BCAA article but to recap, glutamine in muscle is a regulator of muscle protein synthesis or muscle building and supports muscle glycogen accumulation. When there is glutamine depletion, there is a breakdown in muscle. Studies indicate glutamine counteracts cortisone steroid induced muscle atrophy.
Skeletal muscle in the body accounts for approximately 30-40% of the total body mass. A 150 lb male would ideally have about 60 grams of glutamine in these muscles. Free stores of glutamine in muscles exceed those of any other amino acid. Surgical and injury trauma, infections, burns, stress, cancer, and most major illnesses dramatically deplete and alter the production and flow of glutamine causing movement of glutamine out of the muscle and decreasing glutamine blood levels.
Intense Training
Under these circumstances the net glutamine consumption exceeds the production and there is a decrease in muscle protein synthesis. This contributes to the muscle wasting seen in severe illness and trauma and can also happen with intense exercise.
Research has shown a significant correlation between survival in severely infected patients and the muscle glutamine concentration. Supplying glutamine helps the metabolic processes associated with recovery. So as an athlete glutamine can help you in the following areas:
• Stimulates muscle protein synthesis by donating nitrogen to build proteins.
• Increases growth hormone which can induce positive body composition and mood changes (Note: A study done in 1995 by LSU College of Medicine showed that a surprisingly small oral dose of 2 grams of glutamine raised GH levels more than 4X over that of a placebo. Age did not diminish the response of the volunteers who ranged in age from 32 to 64 years.)
• Decreases muscle catabolism during exercise
• Increases endurance by replenishing glycogen under conditions of glycogen depletion
• Decreases muscle recovery time
• Decreases the chances of illness/infection by boosting your immune system
• Prevents over-training from high loads and long duration activities (recall that blood glutamine levels are an excellent marker of anabolic status).
These are some of the direct roles in which glutamine can boost your performance. What is just as important, if not more so in my mind, are the indirect roles that glutamine can play in building a healthy body. These are things that may not make you into a physical powerhouse but will still aid in keeping your body healthy and free of disease and give you some other benefits now and in the future.
These benefits are why I look at glutamine as a "wonder supplement" and I feel just about everyone should be using it. Next week I'll cover these other important areas.
What you probably don't know is just how great of an overall supplement it really is, not just for athletes and bodybuilders, but for ALL people. I thoroughly believe that glutamine should be on the vitamin shelf in EVERY household right next to the Vitamin C!
What's amazing is how everyone, regardless of lifestyle, can derive supplemental benefits from its use. Here is a brief list of the possible applications of supplemental glutamine.
• Improves athletic performance
• Improves brain functioning
• Stabilizes blood sugar
• Helps the heart function
• Strengthens the immune system
• Maintains the health and functioning of the gut lining
• Decreases alcohol cravings
• Decreases sugar cravings
• Helps with wound healing
• Helps maintain proper acid/alkaline balance
• Possible cancer benefits
Quite a long list isn't it? So you might be wondering how exactly glutamine exerts all these benefits? Recall that glutamine is the most abundant amino acid in circulation. In a healthy individual, the concentration of glutamine in the blood is 3-4 times greater than all other amino acids. It is actively transported and metabolized in nearly all tissues.
It is particularly found in high concentrations in the brain, muscles, gut lining, lungs, heart, kidney, and liver where it has multiple and critical functions.
Glutamic Acid
We primarily obtain glutamine from the conversion of glutamic acid from food, although some is also found in food. The average amount supplied from a healthy diet is 5-8 grams per day. Among medical practitioners who use blood tests to determine amino acid status, glutamine is one that is often found to be lacking, especially in patients with either chronic illness or mood and cognitive symptoms. For this reason glutamine has become extremely popular, not just with athletes, but among holistic medical practitioners who use it in the treatment of a wide variety of ailments.
As an athlete glutamine can help you directly in many ways. I've already touched briefly on this in my BCAA article but to recap, glutamine in muscle is a regulator of muscle protein synthesis or muscle building and supports muscle glycogen accumulation. When there is glutamine depletion, there is a breakdown in muscle. Studies indicate glutamine counteracts cortisone steroid induced muscle atrophy.
Skeletal muscle in the body accounts for approximately 30-40% of the total body mass. A 150 lb male would ideally have about 60 grams of glutamine in these muscles. Free stores of glutamine in muscles exceed those of any other amino acid. Surgical and injury trauma, infections, burns, stress, cancer, and most major illnesses dramatically deplete and alter the production and flow of glutamine causing movement of glutamine out of the muscle and decreasing glutamine blood levels.
Intense Training
Under these circumstances the net glutamine consumption exceeds the production and there is a decrease in muscle protein synthesis. This contributes to the muscle wasting seen in severe illness and trauma and can also happen with intense exercise.
Research has shown a significant correlation between survival in severely infected patients and the muscle glutamine concentration. Supplying glutamine helps the metabolic processes associated with recovery. So as an athlete glutamine can help you in the following areas:
• Stimulates muscle protein synthesis by donating nitrogen to build proteins.
• Increases growth hormone which can induce positive body composition and mood changes (Note: A study done in 1995 by LSU College of Medicine showed that a surprisingly small oral dose of 2 grams of glutamine raised GH levels more than 4X over that of a placebo. Age did not diminish the response of the volunteers who ranged in age from 32 to 64 years.)
• Decreases muscle catabolism during exercise
• Increases endurance by replenishing glycogen under conditions of glycogen depletion
• Decreases muscle recovery time
• Decreases the chances of illness/infection by boosting your immune system
• Prevents over-training from high loads and long duration activities (recall that blood glutamine levels are an excellent marker of anabolic status).
These are some of the direct roles in which glutamine can boost your performance. What is just as important, if not more so in my mind, are the indirect roles that glutamine can play in building a healthy body. These are things that may not make you into a physical powerhouse but will still aid in keeping your body healthy and free of disease and give you some other benefits now and in the future.
These benefits are why I look at glutamine as a "wonder supplement" and I feel just about everyone should be using it. Next week I'll cover these other important areas.
Wednesday, September 2, 2009
Top Five Mass Building Exercises
I can't tell you how many times people have asked me for the best exercises to do in the gym to get big. Well, before I go any further, listen up. I'm going to tell you five exercises that have great potential for helping you build muscle. However, going in the gym and doing only these five exercises would be ridiculous.
Also, don't go into the gym doing the same thing every time. These are simply exercises that you should be doing in your workout. If you are already doing these exercises, you will want to put a little more emphasis on them than the others in your workout.
Squats
I've said it a million times - if you want big legs, you're going to have to squat. Technique is everything with this exercise. Make sure that you are arching your back from the time that you pick the weight up to the time you rack it. Also, your head needs to be back, preferably looking up during the set.
Your chest should be out with feet a little wider than shoulder width. To execute, imagine yourself sitting down in a chair. With me, if I can imagine myself doing the exercise in such a way that the form makes sense, it is always easier to execute the movement.
Now, you might even want to grab a bench and practice sitting down normally just so you can get a feel for the movement. To really hit your quads (which is the muscle that you want to focus on with this exercise), go down to just above parallel, in order to minimize the emphasis on your glutes, before starting the ascending portion.
Deadlifts
This exercise should be done on the days that you work your back. This is an excellent movement for overall strength and building thickness in the mid to lower portion of your back. Deadlifts can be done anytime in the workout, but it is probably best to do it later in your workout.
I've always found that if I have a pump in the working muscle, it is easier to work it in other exercises. Since deadlifting pulls in aspects of your legs as well, the more of a pump you have before this exercise, the more you can emphasize your back. You can do this with a narrow stance, with your arms outside of your knees.
An alternative way is to have a "sumo" stance with your feet very wide apart and arms inside your knees. Either way, the key is to have strict form, arch your back, and keep it that way throughout the movement.
Bench Press
To most people, this is the bread and butter to building their chest. However, most people perform this movement with very poor form. It seems like every time that I look at the people bench pressing in the gym; over half are using terrible form by squirming on the bench, lifting their butts off of the bench, or dropping the weight on their chest. I think that this is because the majority of those who bench press want to load on as much weight as they can possibly handle so that they can go around bragging about how much they bench. Now, if you have done bench press with any kind of frequency, you've probably noticed that there is a groove that you can push through where the weight feels a little lighter.
This is natural because there is a groove that you need to try and stay in to get maximum results. After letting the weight down to your chest and GENTLY touching your chest with the bar, push up and very slightly towards your head. The weight should end up over your chin or mouth.
If you push at all towards your feet, the weight will feel much heavier. This is what you will tend to do with extremely heavy weight or late in a set. Avoid throwing the weight up, instead, put the emphasis on actually pushing with your chest muscles.
To do this, try flexing your lats throughout the set. I do this, and it makes my chest flex automatically. If that doesn't work, put a little bit of force in trying to touch your hands together at the top of the repetition without actually moving your hands.
Military Press
This is an exercise that you want to do when you work shoulders. It is a good idea to go ahead and have a pump before you do this movement. I prefer to do these by pressing the weight behind my neck, not in front. This because I simply feel it more in my shoulders this way. However, you can do as you please.
Military press is very good for getting that wide and thick look up top. Again, there is also a groove for this exercise as well. Basically, if you are going behind your neck, you want to make sure that your elbows are back throughout the entire set. You don't want to come down to your neck and push the weight up while your forearms are at a funky angle to the bar.
You want your forearms to be perfectly perpendicular with the bar. Use about the same width that you use on bench press. If you have a relatively narrow grip for bench press, then go a little wider with military press.
Be cautious of the position of your lower back and butt throughout the set. Usually, you tend to deviate from the back of the bench as the set progresses. Make sure that you keep your lower back and butt pressed against the back of the seat.
Straight Leg Deadlifts
You would want to include this exercise in your hamstring workout. This is a very simple movement, but it can be devastating if you are not aware of your form. Just like regular deadlifts, you want to keep your lower back arched, chest up, and head back. Use about a 15 inch grip and when you let the weight down, stick your butt out and bend at the hips.
This will cause you to focus in on your hamstrings. Personally, I would rather try to stick my butt out as far as I can in order to get a stretch in my hamstrings instead of trying to go all the way down to my toes with the weight. Think about it, if you try to go all the way down to your toes, your back will probably round, and that is what you don't want.
When you pull the weight up, flex your hamstrings and bend only at the hips. If you do what I have instructed, you will be able to blow out your hamstrings with this exercise.
Conclusion
I promise that if you incorporate these exercises into your workout and really emphasize them, you will get results. Go as heavy as you can using perfect form and you will definitely obtain the maximum benefits to these exercises.
Remember, it's always a good idea to get somewhat of a pump in the working muscle before performing any of these movements. Also, try to incorporate 2-4 other exercises per body part in addition to what I have listed depending on the body part worked.
Also, don't go into the gym doing the same thing every time. These are simply exercises that you should be doing in your workout. If you are already doing these exercises, you will want to put a little more emphasis on them than the others in your workout.
Squats
I've said it a million times - if you want big legs, you're going to have to squat. Technique is everything with this exercise. Make sure that you are arching your back from the time that you pick the weight up to the time you rack it. Also, your head needs to be back, preferably looking up during the set.
Your chest should be out with feet a little wider than shoulder width. To execute, imagine yourself sitting down in a chair. With me, if I can imagine myself doing the exercise in such a way that the form makes sense, it is always easier to execute the movement.
Now, you might even want to grab a bench and practice sitting down normally just so you can get a feel for the movement. To really hit your quads (which is the muscle that you want to focus on with this exercise), go down to just above parallel, in order to minimize the emphasis on your glutes, before starting the ascending portion.
Deadlifts
This exercise should be done on the days that you work your back. This is an excellent movement for overall strength and building thickness in the mid to lower portion of your back. Deadlifts can be done anytime in the workout, but it is probably best to do it later in your workout.
I've always found that if I have a pump in the working muscle, it is easier to work it in other exercises. Since deadlifting pulls in aspects of your legs as well, the more of a pump you have before this exercise, the more you can emphasize your back. You can do this with a narrow stance, with your arms outside of your knees.
An alternative way is to have a "sumo" stance with your feet very wide apart and arms inside your knees. Either way, the key is to have strict form, arch your back, and keep it that way throughout the movement.
Bench Press
To most people, this is the bread and butter to building their chest. However, most people perform this movement with very poor form. It seems like every time that I look at the people bench pressing in the gym; over half are using terrible form by squirming on the bench, lifting their butts off of the bench, or dropping the weight on their chest. I think that this is because the majority of those who bench press want to load on as much weight as they can possibly handle so that they can go around bragging about how much they bench. Now, if you have done bench press with any kind of frequency, you've probably noticed that there is a groove that you can push through where the weight feels a little lighter.
This is natural because there is a groove that you need to try and stay in to get maximum results. After letting the weight down to your chest and GENTLY touching your chest with the bar, push up and very slightly towards your head. The weight should end up over your chin or mouth.
If you push at all towards your feet, the weight will feel much heavier. This is what you will tend to do with extremely heavy weight or late in a set. Avoid throwing the weight up, instead, put the emphasis on actually pushing with your chest muscles.
To do this, try flexing your lats throughout the set. I do this, and it makes my chest flex automatically. If that doesn't work, put a little bit of force in trying to touch your hands together at the top of the repetition without actually moving your hands.
Military Press
This is an exercise that you want to do when you work shoulders. It is a good idea to go ahead and have a pump before you do this movement. I prefer to do these by pressing the weight behind my neck, not in front. This because I simply feel it more in my shoulders this way. However, you can do as you please.
Military press is very good for getting that wide and thick look up top. Again, there is also a groove for this exercise as well. Basically, if you are going behind your neck, you want to make sure that your elbows are back throughout the entire set. You don't want to come down to your neck and push the weight up while your forearms are at a funky angle to the bar.
You want your forearms to be perfectly perpendicular with the bar. Use about the same width that you use on bench press. If you have a relatively narrow grip for bench press, then go a little wider with military press.
Be cautious of the position of your lower back and butt throughout the set. Usually, you tend to deviate from the back of the bench as the set progresses. Make sure that you keep your lower back and butt pressed against the back of the seat.
Straight Leg Deadlifts
You would want to include this exercise in your hamstring workout. This is a very simple movement, but it can be devastating if you are not aware of your form. Just like regular deadlifts, you want to keep your lower back arched, chest up, and head back. Use about a 15 inch grip and when you let the weight down, stick your butt out and bend at the hips.
This will cause you to focus in on your hamstrings. Personally, I would rather try to stick my butt out as far as I can in order to get a stretch in my hamstrings instead of trying to go all the way down to my toes with the weight. Think about it, if you try to go all the way down to your toes, your back will probably round, and that is what you don't want.
When you pull the weight up, flex your hamstrings and bend only at the hips. If you do what I have instructed, you will be able to blow out your hamstrings with this exercise.
Conclusion
I promise that if you incorporate these exercises into your workout and really emphasize them, you will get results. Go as heavy as you can using perfect form and you will definitely obtain the maximum benefits to these exercises.
Remember, it's always a good idea to get somewhat of a pump in the working muscle before performing any of these movements. Also, try to incorporate 2-4 other exercises per body part in addition to what I have listed depending on the body part worked.
Friday, August 21, 2009
Back Done Right
I am writing an article on the importance of back training. Many people say that the back is the most neglected muscle, but I beg to differ. In my experience, I have seen many teens train their back and not even know it. There are many different theories on which muscle group is the most neglected. I myself believe it is calves. But anyway, a good back is very important to keep in shape if you care about your physique.
Have you ever seen the lats on Lee Haney? If you don't know what lats are, I'll get into that a little later. Back to the point. Haney probably has the best lat development I have ever seen. I have researched in many books to find what Lee Haney's back workout is like. I have learned by reading Joe Weider's "Ultimate Bodybuilding," that Haney does a lot of Barbell Rows for his back development. There are many different back exercises that can stimulate your back in different areas, and it is important to hit your back in all those areas. That is what I want to explain to you.
Another thing I want to make clear to you by the time you finish this article is the difference between what exercises work the back and what exercises don't. I've seen kids that think pull-ups (chin-ups) work your shoulders. I've seen this one kid who thought he knew everything, going around to all the teenagers on the Lat Pulldown machines that their form was off, and that they weren't working their chest muscles right. He then went on to say that you have to pull the bar down to the bottom of your chest, and that works your chest muscles. I just want to clear up some things that people just don't understand.
Muscles of the Back:
There are basically 3 sets of muscles in your back, the Latissimus Dorsi muscles, the Spinal Erectors, and the Trapezius muscles. I am going to make a separate page for the Trapezius muscles, because most of those exercises go well with shoulder exercises.
Latissimus Dorsi-these are triangular muscles that extend from under the shoulders to the lower back.
Spinal Erectors-these are several muscles in the lower back area. These protect your nerves, and are the slowest recuperating muscles in your body.
Trapezius- I will go over these probably in my shoulder article, if not an article just for the Traps.
How to Train the Back:
I like to train my back all by itself or on my chest day. It is up to you, I just prefer it that way. However, it has been said that in order for your chest to get fully stimulated, and to get maximum training for the chest, you have to develop your lat muscles. I usually have to kill my back, because I do not have broad shoulders, I have a narrow chest/shoulder span.
I will not go through the training systems for each of the body types. Instead, I will just tell you some basic principles to train by for your specific body type.
Are you a heavy teen?
Heavy teens should focus on higher repetitions, higher sets, not focusing on lower rep/set mass building. Most heavy teens already have muscle mass accumulated because of their weight.
Are you a Skinny teen?
Skinny teens are just the opposite. They should go for low rep/low sets, because they are trying to build mass. A lower number of reps means you are building mass rather than definition.
Are you a Gifted teen?
How will you know if you are gifted? If you are naturally muscular, and don't have a hard time gaining muscle mass or definition, then you are most likely a gifted teen (Mesomorph). You should train with a medium range of reps. I would say 8-12 reps per set.
In my experience with back training, the upper back recuperates from a workout very fast, while the lower back does not. In fact, the lower back is the slowest recuperating muscle in your body, taking some 100 hours to fully recuperate. I have to just blast away at my back and eat like a maniac after I train it because I have a very narrow chest. My body didn't have that "V" look to it. It looked like my chest and my stomach was connected, they just go straight up on my body. I can show you how to fix that about your back if you have that problem. It really looks good having your back in that V-shape behind your chest. I don't usually show my training schedule on a "Done Right" article, but I will show you, because if I could see a "V" shape forming on my body, then you definitely could.
To start you off with back training, I want to say that less is not always more in my experience. I know that sometimes people say in order to gain you need to train less and eat more, but back training does not always work that way (in my experience). I blasted away at my back for months and I saw some great gains. Like I said, you couldn't even see my lats, my stomach went straight up, with no "V" flare. When I started blasting my back in the weight room, I seemed to get pretty good gains. Excellent gains. If you want, you could try blasting your back like I listed before, or you could try doing less and see how it works for you. One thing does not always work for everyone. It rarely does, in fact. Later in this article, I will show you both kinds of workouts to build your back, because I have used both my blasting techniques and less training to build my back, and I have built it very exceptionally. Try either one.
Exercises For the Back:
I will start by giving you a list of exercises for the Upper Back, but I will get into the lower back afterward. You may already know all of these exercises, so you can just skip this part if you have to.
Wide Grip Chins-you may know them as pull-ups, they are done by hanging from a pull-up bar, pulling your chin above the bar. If you don't know what a pull-up is, I don't know what world you live in. For most school systems, schools have to test your fitness, and pull-ups are a requirement. Use a wide grip to expand the width of your lats. Wide Grip Chins behind the Neck-just pull yourself up to where the bar meets the back of your neck.
Close Grip Chins-pulling yourself up with your hands close together.
Lat Pulldowns-these are done on a machine, they are the same as a chin-up, and you just pull down on the bar that is there. These are very good because you can do less than your body weight and it doesn't allow you to thrust your body around when you are doing your last rep. You can also do these behind the back, and with a close grip. I won't go into that.
Barbell Rows-putting a barbell on the floor in front of you put your hands on the bar arms straight out at shoulder width. Bend your knees slightly. Keep your back straight throughout the exercise, with a slight arch upward, as not to totally bend over and hurt your back. Bring the bar straight up, about to your ABS.
Dumbbell Rows-these are the same as barbell rows, except you are using dumbbells. Plus, you have your hands holding the dumbbells in a hammer position, thumbs facing each other on the inside. These can be done with one arm, too. Kneel on a bench for support with the opposite knee of the arm you are using. Let the arm you are using hang below the bench, and, while hunched over, pull the dumbbell up.
T-Bar Rows- I know Arnold always talked about how he liked to do these for his back because they gave him such a burn. These do work very well. The same as a barbell row, only on a T-Bar machine.
Cable Rows (Pulley Rows)- these are done with a cable bar (It is one of those 2 handled things, or a regular straight bar that connects to a cable), where you are seated using your legs as a restraint, pulling the bar to your chest, really feeling the burn in your back.
Pullovers-these can be done either with a barbell, or with a machine. Most gyms have pullover machines. With a barbell on the ground right in front of a bench, lay on the bench, your head on the end where the barbell lays. Have a training partner hand you the bar with your arms bent at 90 degrees. Pull the bar up (keeping your arms bent) until it is above the top of your face.
Lower Back:
Dead Lifts-these are very difficult to perform correctly if you have never done them, because they require a lot of discipline. Stand at a barbell like you were going to do a barbell row. Have one hand in a reverse grip like you were going to curl, and one in a regular grip. You should see the palm of one hand, and the top of the other hand. Bend your knees until your thighs are about parallel with the ground. Using your legs, press them up until just your back is bent over. Then straighten yourself up with your back. When you are doing this, do it in one motion, do not sit there with your back bent. Right after you press up using your legs, straighten up with your back. This is a very important exercise.
Good Mornings-put a barbell behind your neck lying on your shoulder blades like you were doing a squat. Bend only your back forward and bring it back up when you feel the pressure. You should be almost parallel to the floor.
Hyperextensions- these are like reverse Roman chairs, you lay on your quads, bend your back so that your head goes toward the ground, and bring it back up.
Have you ever seen the lats on Lee Haney? If you don't know what lats are, I'll get into that a little later. Back to the point. Haney probably has the best lat development I have ever seen. I have researched in many books to find what Lee Haney's back workout is like. I have learned by reading Joe Weider's "Ultimate Bodybuilding," that Haney does a lot of Barbell Rows for his back development. There are many different back exercises that can stimulate your back in different areas, and it is important to hit your back in all those areas. That is what I want to explain to you.
Another thing I want to make clear to you by the time you finish this article is the difference between what exercises work the back and what exercises don't. I've seen kids that think pull-ups (chin-ups) work your shoulders. I've seen this one kid who thought he knew everything, going around to all the teenagers on the Lat Pulldown machines that their form was off, and that they weren't working their chest muscles right. He then went on to say that you have to pull the bar down to the bottom of your chest, and that works your chest muscles. I just want to clear up some things that people just don't understand.
Muscles of the Back:
There are basically 3 sets of muscles in your back, the Latissimus Dorsi muscles, the Spinal Erectors, and the Trapezius muscles. I am going to make a separate page for the Trapezius muscles, because most of those exercises go well with shoulder exercises.
Latissimus Dorsi-these are triangular muscles that extend from under the shoulders to the lower back.
Spinal Erectors-these are several muscles in the lower back area. These protect your nerves, and are the slowest recuperating muscles in your body.
Trapezius- I will go over these probably in my shoulder article, if not an article just for the Traps.
How to Train the Back:
I like to train my back all by itself or on my chest day. It is up to you, I just prefer it that way. However, it has been said that in order for your chest to get fully stimulated, and to get maximum training for the chest, you have to develop your lat muscles. I usually have to kill my back, because I do not have broad shoulders, I have a narrow chest/shoulder span.
I will not go through the training systems for each of the body types. Instead, I will just tell you some basic principles to train by for your specific body type.
Are you a heavy teen?
Heavy teens should focus on higher repetitions, higher sets, not focusing on lower rep/set mass building. Most heavy teens already have muscle mass accumulated because of their weight.
Are you a Skinny teen?
Skinny teens are just the opposite. They should go for low rep/low sets, because they are trying to build mass. A lower number of reps means you are building mass rather than definition.
Are you a Gifted teen?
How will you know if you are gifted? If you are naturally muscular, and don't have a hard time gaining muscle mass or definition, then you are most likely a gifted teen (Mesomorph). You should train with a medium range of reps. I would say 8-12 reps per set.
In my experience with back training, the upper back recuperates from a workout very fast, while the lower back does not. In fact, the lower back is the slowest recuperating muscle in your body, taking some 100 hours to fully recuperate. I have to just blast away at my back and eat like a maniac after I train it because I have a very narrow chest. My body didn't have that "V" look to it. It looked like my chest and my stomach was connected, they just go straight up on my body. I can show you how to fix that about your back if you have that problem. It really looks good having your back in that V-shape behind your chest. I don't usually show my training schedule on a "Done Right" article, but I will show you, because if I could see a "V" shape forming on my body, then you definitely could.
To start you off with back training, I want to say that less is not always more in my experience. I know that sometimes people say in order to gain you need to train less and eat more, but back training does not always work that way (in my experience). I blasted away at my back for months and I saw some great gains. Like I said, you couldn't even see my lats, my stomach went straight up, with no "V" flare. When I started blasting my back in the weight room, I seemed to get pretty good gains. Excellent gains. If you want, you could try blasting your back like I listed before, or you could try doing less and see how it works for you. One thing does not always work for everyone. It rarely does, in fact. Later in this article, I will show you both kinds of workouts to build your back, because I have used both my blasting techniques and less training to build my back, and I have built it very exceptionally. Try either one.
Exercises For the Back:
I will start by giving you a list of exercises for the Upper Back, but I will get into the lower back afterward. You may already know all of these exercises, so you can just skip this part if you have to.
Wide Grip Chins-you may know them as pull-ups, they are done by hanging from a pull-up bar, pulling your chin above the bar. If you don't know what a pull-up is, I don't know what world you live in. For most school systems, schools have to test your fitness, and pull-ups are a requirement. Use a wide grip to expand the width of your lats. Wide Grip Chins behind the Neck-just pull yourself up to where the bar meets the back of your neck.
Close Grip Chins-pulling yourself up with your hands close together.
Lat Pulldowns-these are done on a machine, they are the same as a chin-up, and you just pull down on the bar that is there. These are very good because you can do less than your body weight and it doesn't allow you to thrust your body around when you are doing your last rep. You can also do these behind the back, and with a close grip. I won't go into that.
Barbell Rows-putting a barbell on the floor in front of you put your hands on the bar arms straight out at shoulder width. Bend your knees slightly. Keep your back straight throughout the exercise, with a slight arch upward, as not to totally bend over and hurt your back. Bring the bar straight up, about to your ABS.
Dumbbell Rows-these are the same as barbell rows, except you are using dumbbells. Plus, you have your hands holding the dumbbells in a hammer position, thumbs facing each other on the inside. These can be done with one arm, too. Kneel on a bench for support with the opposite knee of the arm you are using. Let the arm you are using hang below the bench, and, while hunched over, pull the dumbbell up.
T-Bar Rows- I know Arnold always talked about how he liked to do these for his back because they gave him such a burn. These do work very well. The same as a barbell row, only on a T-Bar machine.
Cable Rows (Pulley Rows)- these are done with a cable bar (It is one of those 2 handled things, or a regular straight bar that connects to a cable), where you are seated using your legs as a restraint, pulling the bar to your chest, really feeling the burn in your back.
Pullovers-these can be done either with a barbell, or with a machine. Most gyms have pullover machines. With a barbell on the ground right in front of a bench, lay on the bench, your head on the end where the barbell lays. Have a training partner hand you the bar with your arms bent at 90 degrees. Pull the bar up (keeping your arms bent) until it is above the top of your face.
Lower Back:
Dead Lifts-these are very difficult to perform correctly if you have never done them, because they require a lot of discipline. Stand at a barbell like you were going to do a barbell row. Have one hand in a reverse grip like you were going to curl, and one in a regular grip. You should see the palm of one hand, and the top of the other hand. Bend your knees until your thighs are about parallel with the ground. Using your legs, press them up until just your back is bent over. Then straighten yourself up with your back. When you are doing this, do it in one motion, do not sit there with your back bent. Right after you press up using your legs, straighten up with your back. This is a very important exercise.
Good Mornings-put a barbell behind your neck lying on your shoulder blades like you were doing a squat. Bend only your back forward and bring it back up when you feel the pressure. You should be almost parallel to the floor.
Hyperextensions- these are like reverse Roman chairs, you lay on your quads, bend your back so that your head goes toward the ground, and bring it back up.
Friday, August 14, 2009
Guide To Sugar
But first, let's see how our body deal with sugar. Sugars are simple carbohydrates: chemical compounds composed of carbon, hydrogen and oxygen atoms in a 1-2-1 ratio. Glucose, fructose and galactose are single sugars or monosaccharides. Double sugars, or disaccharides, have more complex arrangements: Sucrose includes one molecule each of glucose and fructose; lactose has one glucose and one galactose molecide; and maltose has two glucose molecules.
Polysaccharides, complex carbohydrates such as grains, consist of long glucose chains, plus fiber and other nutrients. Digestive enzymes reduce all carbohydrates to glucose, commonly called blood sugar, for absorption.
Whether simple or complex, the primary dietary function of any carbohydrate is energy. Both quantity and quality play a role in the body's capacity to effectively metabolize sugar. The former is pretty straightforward: Ingesting large quantities of simple carbohydrates on a regular basis strains our systems. The effect of sweetener quality is less clear cut, but a closer look at various sweeteners may help you make more informed choices.
Processed from sugar cane or sugar beets, white table sugar is 99.5 to 99.9 percent pure sucrose. It lacks vitamins, minerals, fiber, protein and trace elements. Powdered or confectioner's sugar is simply pulverized white sugar. Brown sugar is white sugar with some burnt white sugar or molasses mixed back in for color and taste.
Other sweeteners offer different flavors, textures and perhaps a slight nutritional edge compared to white sugar, though availability and price may be limiting factors.
Other Sweetners
Amasake:
This age-old, Oriental whole grain sweetener is made by culturing cooked rice with fermented rice called koji. Enzymes convert the rice starch to simpler forms, mainly maltose and glucose. Besides subtle sweetness, amasake contributes some leavening power and a wonderfully moist texture to baked goods. Buy prepared amasake or make it at home from rice and packaged koji.
Barley Malt Syrup:
This viscous, medium brown liquid sweetener is extracted from roasted, sprouted whole barley. It has a molasses-like character, and is about half as sweet as white sugar (unless corn syrup has been added for extra sweetening; check the label). It's perfect in baked goods when you don't want a pronounced sweetness.
Pure barley malt contains about half complex carbohydrates and half maltose, plus a small amount of glucose, vitamins and minerals. Refrigerate if you use it slowly or the room is warm; otherwise, it's likely to ferment. Also comes in powdered form.
Carob Powder:
This natural sweetener is usually thought of as a chocolate substitute, but the pulverized pods of the locust tree are nearly 50 percent sugar. It's most often combined with another sweetener in recipes. Carob is rich in calcium and other minerals, B vitamins and vitamin A.
Corn Syrup:
An inexpensive, clear, somewhat viscous syrup that is made from chemically refined cornstarch. Corn syrup is composed of at least 90 percent simple carbohydrates. In its purest form, it contains only glucose, but sucrose is usually added to bolster sweetness. Otherwise, its flavor is devoid of character.
Date Sugar:
This sugary-textured substance, consisting of ground, dried pitted dates, is about two-thirds as sweet as sugar. It contains iron, potassium, and other minerals and vitamins. Use it as you would brown sugar on cereal and in baking. You may want to blend date sugar to a finer texture or dissolve it in liquid for some purposes. Store in a cool, dry cupboard.
Fructose:
Although fructose occurs naturally in fruits and honey, commercial crystalline fructose and liquid fructose are highly refined substances derived from refined cane or beet sugar or corn syrup, respectively. Both are 50 percent to 60 percent sweeter than sugar and are devoid of nutrients.
Fructose is most effective as a sweetener when used raw; its sweetness diminishes greatly when cooked. Though it seems to enter the bloodstream somewhat more slowly than glucose, fructose is more likely to end up stored as fat rather than glycogen, the liver's reserve energy supply.
It may cause allergic reactions and exacerbate cholesterol and blood sugar problems in some people. But fructose may have an advantage for diabetics because, unlike other sugars, it doesn't require insulin to get into the liver and body cells. Some vegetarians choose not to use fructose because livestock feed is one byproduct of its production.
Fruit:
Don't forget the sweetening power of fresh fruit purees, dried fruits, cooked fruit sauces and butters, fruit juices and juice concentrates. The less water remaining in a fruit, the more concentrated its flavor and sweetening power. Fruits contain fiber and naturally balanced nutrients, both missing in more refined sweeteners. Winter squashes, sweet potatoes, yams, carrots and other sweet-tasting root vegetables are other mild sweeteners that also lend moistness to baked goods.
Granulated Sugar Cane Juice:
This is a mechanically processed, chemical-free product that physically resembles light brown sugar. It contains about 85 percent sucrose, but vitamins, minerals and other nutrients in the original cane are still intact.
Look for it in natural food stores. A popular brand is Sucanat. Mexican piloncillo and Indian jaggery, sometimes available in ethnic markets, are similarly unrefined.
Honey:
Bees drink in sucrose-rich flower nectar and convert it to glucose and fructose in the form of honey, which also contains small amounts of vitamins, minerals, enzymes and pollen. Depending on the flower source, honeys vary from light-colored and delicate to dark and intensely flavored.
All types are 20 percent or more sweeter than sugar, and are quickly absorbed into the bloodstream. For best taste and nutrients, look for honey that hasn't undergone high heat or extensive filtration. Honey is acidic and will activate baking soda; it also helps preserve baked goods. Don't give honey to children under 1 year of age; it's been known to cause botulism in infants. Many vegans regard honey as an animal product and avoid it.
Maple Syrup:
It takes 30 gallons to 40 gallons of sap containing 3 percent sucrose to produce one gallon of maple syrup that's 65 percent sucrose. Look for pure maple syrup; 'maple-flavored' syrup consists primarily of sugar or corn syrup and usually contains artificial coloring and flavoring.
Buy organic maple syrup to avoid formaldehyde, chemical anti-foaming agents and mold inhibitors. Refrigerate maple syrup in a glass jar to prevent spoilage. Maple syrup provides a flavorful sweetness with no aftertaste. Highest grade (AA or fancy) maple syrup has the sweetest, most delicate flavor and is best used as a topping. Darker, stronger-flavored grades are ideal for cooking and baking. Maple sugar is dehydrated, crystallized maple syrup; both are pricey, but worth it.
Molasses:
The thick, dark syrup that remains after sugar crystals are removed during sugar refinement, molasses' color and flavor differ depending on whether it results from early or later extractions. Strong-flavored blackstrap molasses is the residue from the final sugar extraction.
This sweetener is rich in minerals, particularly calcium and sometimes iron, but also may contain high concentrations of pesticides and other toxins.
Rice Syrup:
Rice syrup traditionally is made by combining cooked brown rice with dried sprouted barley and culturing the mixture until malt enzymes convert some of the rice starch into glucose (about 3 percent) and maltose (about 45 percent). Rice syrup retains 30 percent to 50 percent complex carbohydrates, plus some minerals and B vitamins.
Rice syrup has a subtly sweet flavor, about two-thirds as sweet as white sugar, one-half as sweet as maple syrup and one-third as sweet as honey. Store in a cool dry place. Rice syrup has a powdered counterpart, made by pulverizing crystals prepared from the liquid; it dissolves readily in liquid.
Polysaccharides, complex carbohydrates such as grains, consist of long glucose chains, plus fiber and other nutrients. Digestive enzymes reduce all carbohydrates to glucose, commonly called blood sugar, for absorption.
Whether simple or complex, the primary dietary function of any carbohydrate is energy. Both quantity and quality play a role in the body's capacity to effectively metabolize sugar. The former is pretty straightforward: Ingesting large quantities of simple carbohydrates on a regular basis strains our systems. The effect of sweetener quality is less clear cut, but a closer look at various sweeteners may help you make more informed choices.
Processed from sugar cane or sugar beets, white table sugar is 99.5 to 99.9 percent pure sucrose. It lacks vitamins, minerals, fiber, protein and trace elements. Powdered or confectioner's sugar is simply pulverized white sugar. Brown sugar is white sugar with some burnt white sugar or molasses mixed back in for color and taste.
Other sweeteners offer different flavors, textures and perhaps a slight nutritional edge compared to white sugar, though availability and price may be limiting factors.
Other Sweetners
Amasake:
This age-old, Oriental whole grain sweetener is made by culturing cooked rice with fermented rice called koji. Enzymes convert the rice starch to simpler forms, mainly maltose and glucose. Besides subtle sweetness, amasake contributes some leavening power and a wonderfully moist texture to baked goods. Buy prepared amasake or make it at home from rice and packaged koji.
Barley Malt Syrup:
This viscous, medium brown liquid sweetener is extracted from roasted, sprouted whole barley. It has a molasses-like character, and is about half as sweet as white sugar (unless corn syrup has been added for extra sweetening; check the label). It's perfect in baked goods when you don't want a pronounced sweetness.
Pure barley malt contains about half complex carbohydrates and half maltose, plus a small amount of glucose, vitamins and minerals. Refrigerate if you use it slowly or the room is warm; otherwise, it's likely to ferment. Also comes in powdered form.
Carob Powder:
This natural sweetener is usually thought of as a chocolate substitute, but the pulverized pods of the locust tree are nearly 50 percent sugar. It's most often combined with another sweetener in recipes. Carob is rich in calcium and other minerals, B vitamins and vitamin A.
Corn Syrup:
An inexpensive, clear, somewhat viscous syrup that is made from chemically refined cornstarch. Corn syrup is composed of at least 90 percent simple carbohydrates. In its purest form, it contains only glucose, but sucrose is usually added to bolster sweetness. Otherwise, its flavor is devoid of character.
Date Sugar:
This sugary-textured substance, consisting of ground, dried pitted dates, is about two-thirds as sweet as sugar. It contains iron, potassium, and other minerals and vitamins. Use it as you would brown sugar on cereal and in baking. You may want to blend date sugar to a finer texture or dissolve it in liquid for some purposes. Store in a cool, dry cupboard.
Fructose:
Although fructose occurs naturally in fruits and honey, commercial crystalline fructose and liquid fructose are highly refined substances derived from refined cane or beet sugar or corn syrup, respectively. Both are 50 percent to 60 percent sweeter than sugar and are devoid of nutrients.
Fructose is most effective as a sweetener when used raw; its sweetness diminishes greatly when cooked. Though it seems to enter the bloodstream somewhat more slowly than glucose, fructose is more likely to end up stored as fat rather than glycogen, the liver's reserve energy supply.
It may cause allergic reactions and exacerbate cholesterol and blood sugar problems in some people. But fructose may have an advantage for diabetics because, unlike other sugars, it doesn't require insulin to get into the liver and body cells. Some vegetarians choose not to use fructose because livestock feed is one byproduct of its production.
Fruit:
Don't forget the sweetening power of fresh fruit purees, dried fruits, cooked fruit sauces and butters, fruit juices and juice concentrates. The less water remaining in a fruit, the more concentrated its flavor and sweetening power. Fruits contain fiber and naturally balanced nutrients, both missing in more refined sweeteners. Winter squashes, sweet potatoes, yams, carrots and other sweet-tasting root vegetables are other mild sweeteners that also lend moistness to baked goods.
Granulated Sugar Cane Juice:
This is a mechanically processed, chemical-free product that physically resembles light brown sugar. It contains about 85 percent sucrose, but vitamins, minerals and other nutrients in the original cane are still intact.
Look for it in natural food stores. A popular brand is Sucanat. Mexican piloncillo and Indian jaggery, sometimes available in ethnic markets, are similarly unrefined.
Honey:
Bees drink in sucrose-rich flower nectar and convert it to glucose and fructose in the form of honey, which also contains small amounts of vitamins, minerals, enzymes and pollen. Depending on the flower source, honeys vary from light-colored and delicate to dark and intensely flavored.
All types are 20 percent or more sweeter than sugar, and are quickly absorbed into the bloodstream. For best taste and nutrients, look for honey that hasn't undergone high heat or extensive filtration. Honey is acidic and will activate baking soda; it also helps preserve baked goods. Don't give honey to children under 1 year of age; it's been known to cause botulism in infants. Many vegans regard honey as an animal product and avoid it.
Maple Syrup:
It takes 30 gallons to 40 gallons of sap containing 3 percent sucrose to produce one gallon of maple syrup that's 65 percent sucrose. Look for pure maple syrup; 'maple-flavored' syrup consists primarily of sugar or corn syrup and usually contains artificial coloring and flavoring.
Buy organic maple syrup to avoid formaldehyde, chemical anti-foaming agents and mold inhibitors. Refrigerate maple syrup in a glass jar to prevent spoilage. Maple syrup provides a flavorful sweetness with no aftertaste. Highest grade (AA or fancy) maple syrup has the sweetest, most delicate flavor and is best used as a topping. Darker, stronger-flavored grades are ideal for cooking and baking. Maple sugar is dehydrated, crystallized maple syrup; both are pricey, but worth it.
Molasses:
The thick, dark syrup that remains after sugar crystals are removed during sugar refinement, molasses' color and flavor differ depending on whether it results from early or later extractions. Strong-flavored blackstrap molasses is the residue from the final sugar extraction.
This sweetener is rich in minerals, particularly calcium and sometimes iron, but also may contain high concentrations of pesticides and other toxins.
Rice Syrup:
Rice syrup traditionally is made by combining cooked brown rice with dried sprouted barley and culturing the mixture until malt enzymes convert some of the rice starch into glucose (about 3 percent) and maltose (about 45 percent). Rice syrup retains 30 percent to 50 percent complex carbohydrates, plus some minerals and B vitamins.
Rice syrup has a subtly sweet flavor, about two-thirds as sweet as white sugar, one-half as sweet as maple syrup and one-third as sweet as honey. Store in a cool dry place. Rice syrup has a powdered counterpart, made by pulverizing crystals prepared from the liquid; it dissolves readily in liquid.
Friday, July 24, 2009
Why Do You Need a Fat Burner?
So, you've made the decision that it's time to get your diet and workouts in gear and get on the spring fat loss bandwagon. Beach season is right around the corner and at the moment, you're currently sporting around a little more excess body fat than you're comfortable with.
Once this decision has been made, you'll likely fall into one of three different camps of fat-loss players.
• Camp #1: These are the people who are going to be looking for the fastest, easiest, and hopefully least painful method to get to the end of the course. Fad diets, supplements promising magical effects, juice fasts; you name it, they want it - anything to get that fat loss moving without them having to do a lot of work.
• Camp #2: The second group of individuals will be those who believe the only way to do it is through blood, sweat, and tears. They'll slave away on the cardio equipment, pound the weights in the gym, live off nothing more than raw veggies and solid protein. These are those who believe it has to hurt for it to be effective - or something to that degree. They feel very firmly that any "easy way" is likely not the best way.
• Camp #3: Finally, the last set of gym-goers are those who are a cross between group one and two, with an added bit of intelligence thrown in.
While they know they are in store for some hard work and dietary restrictions ahead of them, they also realize that there are some products out on the market that will help to speed their results and make the whole process slightly easier.
They understand that using these supplements doesn't mean the fat will come off on its' own - this is up to them to do, just that the supplements will work with them throughout the process.
Hopefully, you're part of group three. If not, I wish you the best. You're likely either going to be hiding under a T-shirt this coming summer or else may just burnout in a few weeks when that box of cookies screaming at you finally becomes too much to bear.
Now that we've established that there are some supplements that will in fact make your life better and help you obtain optimal results, it's time to look at just why you should be taking them, in particular for this discussion, the fat burner products that you so often find available in today's supplement industry.
4 Reasons Fat-Burners Are Useful
1. Hunger
The first thing you need to understand about fat burners is that they are not all just out to help your body "burn fat" - well they are, they just get there through different mechanisms. Thermogenics, are the variation of fat burners most commonly thought of and these actually do work to help speed the metabolism, hence, helping you directly burn off more fat.
Others, however, work indirectly. Do you have hunger that just will not stop while you're on a diet? Maybe this hunger is so strong that it's not even junk you crave, it's just food. Period. End of story - you'd be happy to have a few extra carrots at this point.
If this is your scenario, a fat burner will work well for you because it will usually serve to blunt your appetite. With your stomach now sitting quiet, it should be much easier to get through the day.
2. Energy Levels
It only makes that when you are on a hypocaloric diet, which is an absolute must if you hope to lose body fat, your energy levels are going to suffer. After all, you are consuming less fuel energy, which then translates to less muscular energy.
Fat burners have various ingredients in them, caffeine being one of them, that will serve to help increase your energy levels again without supplying your body with calories.
More energy means you'll have better workouts, and better, more intense workouts mean you stand a higher chance of keeping that muscle tissue that took so long for you to build on your frame.
3. Improved Concentration Levels
Some individuals, after using a fat burner for a few days, find that it actually helps to improve their concentration levels as well. While this isn't directly related to your ability to burn fat, as you already likely know, when you're constantly thinking about your diet, training, as well as trying to not think about foods you shouldn't, it can be hard to focus on much else.
Fat Burners Help To Improve Concentration Levels.
Taking a fat burner may help keep your concentration levels steadier, so you can maintain focus at work or any other mentally stimulating tasks you need to complete.
4. Improves Overall Health Status
Finally, another reason you should consider using some variations of fat burners is that some contain ingredients that can help provide side health benefits.
For example, many of the fat burner stacks out there contain yohimbe - which while working towards decreasing body fat, will also increase blood flow to the extremities and appendages.
As another example, another common ingredient in fat burners is green tea extract. As you've likely heard, this has numerous benefits such as acting as an antioxidant in the body.
Conclusion
So, as you can see, the reasons to consider adding a fat burner to your fat loss regime are plentiful. As long as you don't move into camp 1 described above and start relying on the fat burner to do the work for you, many of the products out there are very beneficial when it comes to helping you unleash the best possible body this coming summer.
Once this decision has been made, you'll likely fall into one of three different camps of fat-loss players.
• Camp #1: These are the people who are going to be looking for the fastest, easiest, and hopefully least painful method to get to the end of the course. Fad diets, supplements promising magical effects, juice fasts; you name it, they want it - anything to get that fat loss moving without them having to do a lot of work.
• Camp #2: The second group of individuals will be those who believe the only way to do it is through blood, sweat, and tears. They'll slave away on the cardio equipment, pound the weights in the gym, live off nothing more than raw veggies and solid protein. These are those who believe it has to hurt for it to be effective - or something to that degree. They feel very firmly that any "easy way" is likely not the best way.
• Camp #3: Finally, the last set of gym-goers are those who are a cross between group one and two, with an added bit of intelligence thrown in.
While they know they are in store for some hard work and dietary restrictions ahead of them, they also realize that there are some products out on the market that will help to speed their results and make the whole process slightly easier.
They understand that using these supplements doesn't mean the fat will come off on its' own - this is up to them to do, just that the supplements will work with them throughout the process.
Hopefully, you're part of group three. If not, I wish you the best. You're likely either going to be hiding under a T-shirt this coming summer or else may just burnout in a few weeks when that box of cookies screaming at you finally becomes too much to bear.
Now that we've established that there are some supplements that will in fact make your life better and help you obtain optimal results, it's time to look at just why you should be taking them, in particular for this discussion, the fat burner products that you so often find available in today's supplement industry.
4 Reasons Fat-Burners Are Useful
1. Hunger
The first thing you need to understand about fat burners is that they are not all just out to help your body "burn fat" - well they are, they just get there through different mechanisms. Thermogenics, are the variation of fat burners most commonly thought of and these actually do work to help speed the metabolism, hence, helping you directly burn off more fat.
Others, however, work indirectly. Do you have hunger that just will not stop while you're on a diet? Maybe this hunger is so strong that it's not even junk you crave, it's just food. Period. End of story - you'd be happy to have a few extra carrots at this point.
If this is your scenario, a fat burner will work well for you because it will usually serve to blunt your appetite. With your stomach now sitting quiet, it should be much easier to get through the day.
2. Energy Levels
It only makes that when you are on a hypocaloric diet, which is an absolute must if you hope to lose body fat, your energy levels are going to suffer. After all, you are consuming less fuel energy, which then translates to less muscular energy.
Fat burners have various ingredients in them, caffeine being one of them, that will serve to help increase your energy levels again without supplying your body with calories.
More energy means you'll have better workouts, and better, more intense workouts mean you stand a higher chance of keeping that muscle tissue that took so long for you to build on your frame.
3. Improved Concentration Levels
Some individuals, after using a fat burner for a few days, find that it actually helps to improve their concentration levels as well. While this isn't directly related to your ability to burn fat, as you already likely know, when you're constantly thinking about your diet, training, as well as trying to not think about foods you shouldn't, it can be hard to focus on much else.
Fat Burners Help To Improve Concentration Levels.
Taking a fat burner may help keep your concentration levels steadier, so you can maintain focus at work or any other mentally stimulating tasks you need to complete.
4. Improves Overall Health Status
Finally, another reason you should consider using some variations of fat burners is that some contain ingredients that can help provide side health benefits.
For example, many of the fat burner stacks out there contain yohimbe - which while working towards decreasing body fat, will also increase blood flow to the extremities and appendages.
As another example, another common ingredient in fat burners is green tea extract. As you've likely heard, this has numerous benefits such as acting as an antioxidant in the body.
Conclusion
So, as you can see, the reasons to consider adding a fat burner to your fat loss regime are plentiful. As long as you don't move into camp 1 described above and start relying on the fat burner to do the work for you, many of the products out there are very beneficial when it comes to helping you unleash the best possible body this coming summer.
Friday, July 17, 2009
WHY CAN'T I SLEEP?
sleeping, it seems easy enough right? Well maybe for you. Studies show (2001 National Sleep Foundation) that 63% of us don't get the recommended eight hours of sleep needed for good health, recovery, and optimum performance. Why? Mostly because of poor time management skills and busy schedules. A big problem for many people is falling asleep. Not many things are more frustrating than being extremely exhausted all day long and then as soon as you finally get to lay down to go to sleep, you are more awake than a soldier in combat. Also, since our hours of sleep are limited we want to make the most of it. The following are some hints for helping you fall asleep at night and once you do, increasing the quality for better recovery and recuperative purposes.
1. Avoid Caffeine five hours before bed: The reasons for this are obvious. Caffeine, the single most popular drug in the world is a stimulant to the central nervous system and puts the body in an excited state while speeding up the metabolism as well as other body processes. Avoiding it before bed will give your body time to wind down and your muscles to relax, putting you in a better position to fall asleep and sleep with less restlessness. If you want to be wise about your sleeping patterns, save your coffee to jump-start your day rather than your nights.
2. Herbs and supplements: If better sleep can be achieved by merely swallowing a pill or drinking a beverage, you bet Americans are going to be the first one to use them. The following are some herbs and supplements that will help you fall asleep and improve the quality of your sleep. None of the following is intended to cure, treat, or prevent any medical conditions.
Kava Kava - Surprisingly Kava Kava is an herb that comes from the pepper family. It has been in use for over 3,000 years but has seemingly been increasing in popularity during recent years. It is used to create a feeling of relaxation and achieve a higher level of consciousness both throughout the day and before bed. Taking it any time of the day is no problem since it doesn't make you tired. It solely relaxes you, enabling you to fall asleep and reducing all forms of anxiety throughout the day. This is a great thing because stress plays a huge roll on your quality of sleep whether you realize it or not. If you suffer from anxiety, that is just one of the many benefits of this herb. Studies show that Kava Kava influences the part of the brain responsible for your feelings and emotions, the limbic system. Increased socialization, increased memory, increased focus ability and an overall feeling of contentment are some more of the plethora of benefits this herb has to offer you.
Chamomile - Chamomile is an herb, usually taken in a tea form. It is a member of the daisy family and has been used, primarily in Europe, since the 1600's and even predates that going as far back as the Egyptians use in Ancient Egypt. Its sedative effects are great for nights where sleeping seems nearly impossible. Its benefits are endless but mostly do not pertain to bodybuilding and recuperation efforts so they will be listed and not discussed here. They are as follows: dispelling worms, bruises, inflammations, digestive tract tumors, colic, back pain and stomach cramps. The tea itself is relatively cheap and extremely easy to prepare. If you are a tea drinker, than this herbal tea is a great option for you! If not, try it out anyway and you may surprise yourself. Its calming affects are almost instant and you will not be disappointed.
Valerian - Valerian is another great herb used to soothe insomnia. It is a very cost-effective supplement (it can be purchased in pill form) or tea with no groggy side effects. Like most herbs, Valerian is nothing new. It has been around for over 1,000 years and it possesses the ability to enhance sleep, decrease stress and anxiety levels, promote feelings of calmness, and relax the central nervous system. Look in your local supermarket for a Valerian tea or your local vitamin store for the pill form.
Melatonin - Melatonin is produced and released from the pineal gland naturally by the brain. It is responsible for your body' natural day and night cycle. Interestingly, the body can sense when it is night-time through light sensors in your eyes and your brain produces the highest levels at this time. Although you can find small amounts of Melatonin in certain foods, its effectiveness is much better put to use when taken in pill form. It is commonly used to help treat jet-lag because of its day and night cyclical affecting properties. Research shows that those who lack Melatonin are more prone to stress and anxiety.
ZMA - This revolutionary supplement is extremely underused by athletes and most beginning bodybuilders. Although relatively expensive for low-budget teenagers, ZMA will give you perhaps the biggest bang for it's buck of all supplements because of it's vast benefits in many areas. It is made of Zinc Monomethionine Aspartate plus Magnesium Aspartate and vitamin B-6, hence its name ZMA. Athletes (bodybuilders) can especially benefit from ZMA because Zinc and Magnesium are more often than not deficient in their bodies. Most people taking ZMA report that they fall asleep easier, sleep more deeply, and wake up more refreshed. As if that isn't enough, increased (up to 30% or more) testosterone production, better strength gains, and increased IGF-1 (insulin-like growth factor-1) levels are other benefits boasted by this supplement. The best part is that there is tons of scientific data and research that support this time and time again! ZMA is an extreme must for any bodybuilder regardless of size or experience level!
3. Take a hot bath: Taking a hot bath or shower 90 minutes before bed will increase the body's internal temperature, relaxing any tense muscles and reducing physical and mental stress on the body. The progressive internal temperature drop once you are finished will most likely help make you sleepy and ready to go to sleep easier than ever!
4. Exercise: Exercising for at least 30 minutes a day will actually help you sleep better at night. There is only one small stipulation to this tried and true eventual sleep inhibitor; resist exercising a few hours before bed. Exercising puts your body's central nervous system in an uproar, which can take hours to calm down. The last thing you want when trying to fall asleep is a nervous nervous system.
5. Bedtime: Setting yourself a bedtime and sticking to it will put your body in an effective sleeping cycle that will be as predictable as the sunrise and sunset. Catching up on weekends just doesn't work and leaves your body in a deficit all week long. Making a specific bed time, even if it is general (between 10:00 p.m. and 11:00 p.m.), will inform your body, after some period of consistency, that it is time to go to bed and you will naturally feel more sleepy during that period of time every night.
6. Bore yourself: Slowly bringing down your excitement level is a great way to relax. You can do this by doing something that isn't very exciting (other than watching TV because remember that the bright light will help in the prevention of the production of Melatonin, in turn telling your brain to stay awake). Try spending your time before bed listening to slow music or anything else that may help bore you to sleep.
7. Control your breathing: This is one of the best and most underused method of helping you to fall asleep. Controlling your breathing can help you fall asleep almost instantly as it relaxes your entire body and helps to focus your mind on only one thing. What exactly does controlling your breathing mean? It means to slow your breathing down to a rate that your body uses when sleeping. This does two things. First it tricks your body into thinking it is sleeping and second it slows your heart rate and helps your muscles to relax. A good way to do this is to breath in for four slow seconds and then exhale for a slow eight seconds or until your CO2 reserve is spent. Any time your mind wanders from anything but your breathing bring it immediately back without getting discouraged. This small but effective technique can also help to strengthen your mind-muscle connection so use it to your heart's content.
8. No alcohol or nicotine a few hours before bed: Alcohol and nicotine have the ability to sabotage not only your bodybuilding efforts but your sleeping efforts as well. Nicotine, like caffeine, is a stimulant. It increases your heart rate and puts the body in somewhat of an excited state. Alcohol is a completely different case. It can help you to fall asleep, however, the quality of sleep you get is poor. It is extremely wise to avoid these two drugs before bed if you want to increase your recovery time and help yourself get the most out of the time you spend doing just about nothing (other than sleeping).
The main reason for bodybuilders to get quality sleep is because Growth Hormone rises during deep sleep, usually beginning 30 minutes after falling asleep and then repeating in cycles throughout the night. It has also been shown that those who don't get enough sleep generally don't live as long. Remember that a good nights sleep is a necessity, not a luxury.
1. Avoid Caffeine five hours before bed: The reasons for this are obvious. Caffeine, the single most popular drug in the world is a stimulant to the central nervous system and puts the body in an excited state while speeding up the metabolism as well as other body processes. Avoiding it before bed will give your body time to wind down and your muscles to relax, putting you in a better position to fall asleep and sleep with less restlessness. If you want to be wise about your sleeping patterns, save your coffee to jump-start your day rather than your nights.
2. Herbs and supplements: If better sleep can be achieved by merely swallowing a pill or drinking a beverage, you bet Americans are going to be the first one to use them. The following are some herbs and supplements that will help you fall asleep and improve the quality of your sleep. None of the following is intended to cure, treat, or prevent any medical conditions.
Kava Kava - Surprisingly Kava Kava is an herb that comes from the pepper family. It has been in use for over 3,000 years but has seemingly been increasing in popularity during recent years. It is used to create a feeling of relaxation and achieve a higher level of consciousness both throughout the day and before bed. Taking it any time of the day is no problem since it doesn't make you tired. It solely relaxes you, enabling you to fall asleep and reducing all forms of anxiety throughout the day. This is a great thing because stress plays a huge roll on your quality of sleep whether you realize it or not. If you suffer from anxiety, that is just one of the many benefits of this herb. Studies show that Kava Kava influences the part of the brain responsible for your feelings and emotions, the limbic system. Increased socialization, increased memory, increased focus ability and an overall feeling of contentment are some more of the plethora of benefits this herb has to offer you.
Chamomile - Chamomile is an herb, usually taken in a tea form. It is a member of the daisy family and has been used, primarily in Europe, since the 1600's and even predates that going as far back as the Egyptians use in Ancient Egypt. Its sedative effects are great for nights where sleeping seems nearly impossible. Its benefits are endless but mostly do not pertain to bodybuilding and recuperation efforts so they will be listed and not discussed here. They are as follows: dispelling worms, bruises, inflammations, digestive tract tumors, colic, back pain and stomach cramps. The tea itself is relatively cheap and extremely easy to prepare. If you are a tea drinker, than this herbal tea is a great option for you! If not, try it out anyway and you may surprise yourself. Its calming affects are almost instant and you will not be disappointed.
Valerian - Valerian is another great herb used to soothe insomnia. It is a very cost-effective supplement (it can be purchased in pill form) or tea with no groggy side effects. Like most herbs, Valerian is nothing new. It has been around for over 1,000 years and it possesses the ability to enhance sleep, decrease stress and anxiety levels, promote feelings of calmness, and relax the central nervous system. Look in your local supermarket for a Valerian tea or your local vitamin store for the pill form.
Melatonin - Melatonin is produced and released from the pineal gland naturally by the brain. It is responsible for your body' natural day and night cycle. Interestingly, the body can sense when it is night-time through light sensors in your eyes and your brain produces the highest levels at this time. Although you can find small amounts of Melatonin in certain foods, its effectiveness is much better put to use when taken in pill form. It is commonly used to help treat jet-lag because of its day and night cyclical affecting properties. Research shows that those who lack Melatonin are more prone to stress and anxiety.
ZMA - This revolutionary supplement is extremely underused by athletes and most beginning bodybuilders. Although relatively expensive for low-budget teenagers, ZMA will give you perhaps the biggest bang for it's buck of all supplements because of it's vast benefits in many areas. It is made of Zinc Monomethionine Aspartate plus Magnesium Aspartate and vitamin B-6, hence its name ZMA. Athletes (bodybuilders) can especially benefit from ZMA because Zinc and Magnesium are more often than not deficient in their bodies. Most people taking ZMA report that they fall asleep easier, sleep more deeply, and wake up more refreshed. As if that isn't enough, increased (up to 30% or more) testosterone production, better strength gains, and increased IGF-1 (insulin-like growth factor-1) levels are other benefits boasted by this supplement. The best part is that there is tons of scientific data and research that support this time and time again! ZMA is an extreme must for any bodybuilder regardless of size or experience level!
3. Take a hot bath: Taking a hot bath or shower 90 minutes before bed will increase the body's internal temperature, relaxing any tense muscles and reducing physical and mental stress on the body. The progressive internal temperature drop once you are finished will most likely help make you sleepy and ready to go to sleep easier than ever!
4. Exercise: Exercising for at least 30 minutes a day will actually help you sleep better at night. There is only one small stipulation to this tried and true eventual sleep inhibitor; resist exercising a few hours before bed. Exercising puts your body's central nervous system in an uproar, which can take hours to calm down. The last thing you want when trying to fall asleep is a nervous nervous system.
5. Bedtime: Setting yourself a bedtime and sticking to it will put your body in an effective sleeping cycle that will be as predictable as the sunrise and sunset. Catching up on weekends just doesn't work and leaves your body in a deficit all week long. Making a specific bed time, even if it is general (between 10:00 p.m. and 11:00 p.m.), will inform your body, after some period of consistency, that it is time to go to bed and you will naturally feel more sleepy during that period of time every night.
6. Bore yourself: Slowly bringing down your excitement level is a great way to relax. You can do this by doing something that isn't very exciting (other than watching TV because remember that the bright light will help in the prevention of the production of Melatonin, in turn telling your brain to stay awake). Try spending your time before bed listening to slow music or anything else that may help bore you to sleep.
7. Control your breathing: This is one of the best and most underused method of helping you to fall asleep. Controlling your breathing can help you fall asleep almost instantly as it relaxes your entire body and helps to focus your mind on only one thing. What exactly does controlling your breathing mean? It means to slow your breathing down to a rate that your body uses when sleeping. This does two things. First it tricks your body into thinking it is sleeping and second it slows your heart rate and helps your muscles to relax. A good way to do this is to breath in for four slow seconds and then exhale for a slow eight seconds or until your CO2 reserve is spent. Any time your mind wanders from anything but your breathing bring it immediately back without getting discouraged. This small but effective technique can also help to strengthen your mind-muscle connection so use it to your heart's content.
8. No alcohol or nicotine a few hours before bed: Alcohol and nicotine have the ability to sabotage not only your bodybuilding efforts but your sleeping efforts as well. Nicotine, like caffeine, is a stimulant. It increases your heart rate and puts the body in somewhat of an excited state. Alcohol is a completely different case. It can help you to fall asleep, however, the quality of sleep you get is poor. It is extremely wise to avoid these two drugs before bed if you want to increase your recovery time and help yourself get the most out of the time you spend doing just about nothing (other than sleeping).
The main reason for bodybuilders to get quality sleep is because Growth Hormone rises during deep sleep, usually beginning 30 minutes after falling asleep and then repeating in cycles throughout the night. It has also been shown that those who don't get enough sleep generally don't live as long. Remember that a good nights sleep is a necessity, not a luxury.
Friday, July 10, 2009
Got Squats?
Ok, so you've accepted the inevitable and whip yourself into doing those dang squats every week on leg day. They're exhausting, they hurt, and they work big time. Bummer. Why can't it ever be easy?
Squats belong to the exclusive club of compound movements that trigger growth you could never replicate by diddling around with isolation movements only. Don't get me wrong, there's a time and a place for isolation, but when you're looking to build a foundation of raw power and mass, compound movements are unbeatable.
So getting your repertoire of compound exercises in order is crucial, plain and simple. You want to be able to move as much weight as possible with the best form possible, which translates directly to substantial muscular development. Typically, you see young guys adhering more to the first part than the latter. However, unlike benching, squats aren't much of an "ego exercise", so there's usually hope.
Why do I talk about hope? Aside from the obvious risks of injury that comes with sloppy form, squats are actually an exercise that can make you STRONGER by NOT cheating. When people cheat on their squats, they usually aren't only gambling with their joints and spine, they might even be robbing their egos of the cheap thrill that comes with adding some more weight to the bar.
POINT #1: FORM
Check your form! Straight back, wide stance, abs tense, eyes towards the ceiling throughout. You should FEEL the balance in your body. Also make sure to bend your knees in sync with the tilt of the lower back. You're not doing good mornings with 300 lbs on your shoulders! If you feel unbalanced, hurt, or is otherwise unsure of the proper execution, don't hesitate to talk to a professional Personal Trainer.
You will probably get a little weaker at first, but take my word for it - if you're doing it right, you'll be back and beyond your previous weight within a couple of months!
POINT #2: CARDIOVASCULAR CAPACITY
Especially if you're doing high-rep sets, you might be familiar with the sensation of light-headedness and dancing black dots in front of your eyes somewhere around the 13th or 14th rep. You could get to this state faster if you held your breath - and you'd probably not be able to pull off more than 3 or 4 reps before it started getting really bad. The reason is pretty simple: You're running out of oxygen!
When squatting, you're engaging in extremely oxygen-consuming work. Your need oxygen to get energy to the muscles. Not so much for the energy itself, but to enable the whole process. It's not unlike a gasoline engine - you need the air for the internal combustion, even though it's mostly the gasoline providing the explosive energy. If you don't take in enough oxygen, you can't utilize enough energy, and you end up running on stored ATP and Creatine. These sources run low in a hurry when you're doing some serious lifting.
What we're left with after, say 8 to 10 reps or so, is highly dependent on how good your body is at taking in plenty of oxygen in a short amount of time. The more your body can take in, the more energy gets utilized, and the more reps you can squeeze out. Pretty simple, huh?
The key issue here is - of course - to prime your ability to absorb oxygen. Now for the bad news. The only way to do this is to spend some time pounding the concrete, biking, or anything else that gets your heart rate up and going. Make sure to get at least 3 rounds of cardio for 20 minutes or more per week, and keep that pulse higher than if you were out to just burn off the love handles.
POINT #3: STEALTH
This clever method is so simple that it tends to be all but forgotten in favor of other, more complex strategies. However, the stealth method is hard to beat when you're looking to pump up the weights in compounds movements like squats. The basic principle is this:
Your body doesn't really know the difference between 300 lbs and 305. Those puny 2.5's on each side are a thimble in the ocean. Odds are, you'll probably have no problems doing the same amount of reps with 5 lbs extra.
Then you sneak on another 5 lbs a week or two later, you've gotten used to 305, so that 310 doesn't really make much difference either, now does it? …And so it can go on for quite a while. In the span of a few months, you could actually have added 40-50 lbs to your total, while still doing the same amount of reps!
Granted, the pace might not be quite as exciting as heavy negative training, but you can be fairly sure to get the weights up, slowly but steadily, without running undue risk of injury. The only real downside is that you have to ditch the periodization-strategy for legs while doing this.
CONCLUSION
The conclusion - of course - is to periodize stealth training with normal high/low-rep alternating periodization! As in doing 3 months of stealth training, then do 6 months of "normal" periodization (4-6 week cycles of lighter vs. heavier training - read my last article all about PERIODIZATION here!), and then go back to 3 more months of stealth training. You'll probably notice a slight setback in strength when taking up the stealth again, but it'll rebound quickly.
Squats belong to the exclusive club of compound movements that trigger growth you could never replicate by diddling around with isolation movements only. Don't get me wrong, there's a time and a place for isolation, but when you're looking to build a foundation of raw power and mass, compound movements are unbeatable.
So getting your repertoire of compound exercises in order is crucial, plain and simple. You want to be able to move as much weight as possible with the best form possible, which translates directly to substantial muscular development. Typically, you see young guys adhering more to the first part than the latter. However, unlike benching, squats aren't much of an "ego exercise", so there's usually hope.
Why do I talk about hope? Aside from the obvious risks of injury that comes with sloppy form, squats are actually an exercise that can make you STRONGER by NOT cheating. When people cheat on their squats, they usually aren't only gambling with their joints and spine, they might even be robbing their egos of the cheap thrill that comes with adding some more weight to the bar.
POINT #1: FORM
Check your form! Straight back, wide stance, abs tense, eyes towards the ceiling throughout. You should FEEL the balance in your body. Also make sure to bend your knees in sync with the tilt of the lower back. You're not doing good mornings with 300 lbs on your shoulders! If you feel unbalanced, hurt, or is otherwise unsure of the proper execution, don't hesitate to talk to a professional Personal Trainer.
You will probably get a little weaker at first, but take my word for it - if you're doing it right, you'll be back and beyond your previous weight within a couple of months!
POINT #2: CARDIOVASCULAR CAPACITY
Especially if you're doing high-rep sets, you might be familiar with the sensation of light-headedness and dancing black dots in front of your eyes somewhere around the 13th or 14th rep. You could get to this state faster if you held your breath - and you'd probably not be able to pull off more than 3 or 4 reps before it started getting really bad. The reason is pretty simple: You're running out of oxygen!
When squatting, you're engaging in extremely oxygen-consuming work. Your need oxygen to get energy to the muscles. Not so much for the energy itself, but to enable the whole process. It's not unlike a gasoline engine - you need the air for the internal combustion, even though it's mostly the gasoline providing the explosive energy. If you don't take in enough oxygen, you can't utilize enough energy, and you end up running on stored ATP and Creatine. These sources run low in a hurry when you're doing some serious lifting.
What we're left with after, say 8 to 10 reps or so, is highly dependent on how good your body is at taking in plenty of oxygen in a short amount of time. The more your body can take in, the more energy gets utilized, and the more reps you can squeeze out. Pretty simple, huh?
The key issue here is - of course - to prime your ability to absorb oxygen. Now for the bad news. The only way to do this is to spend some time pounding the concrete, biking, or anything else that gets your heart rate up and going. Make sure to get at least 3 rounds of cardio for 20 minutes or more per week, and keep that pulse higher than if you were out to just burn off the love handles.
POINT #3: STEALTH
This clever method is so simple that it tends to be all but forgotten in favor of other, more complex strategies. However, the stealth method is hard to beat when you're looking to pump up the weights in compounds movements like squats. The basic principle is this:
Your body doesn't really know the difference between 300 lbs and 305. Those puny 2.5's on each side are a thimble in the ocean. Odds are, you'll probably have no problems doing the same amount of reps with 5 lbs extra.
Then you sneak on another 5 lbs a week or two later, you've gotten used to 305, so that 310 doesn't really make much difference either, now does it? …And so it can go on for quite a while. In the span of a few months, you could actually have added 40-50 lbs to your total, while still doing the same amount of reps!
Granted, the pace might not be quite as exciting as heavy negative training, but you can be fairly sure to get the weights up, slowly but steadily, without running undue risk of injury. The only real downside is that you have to ditch the periodization-strategy for legs while doing this.
CONCLUSION
The conclusion - of course - is to periodize stealth training with normal high/low-rep alternating periodization! As in doing 3 months of stealth training, then do 6 months of "normal" periodization (4-6 week cycles of lighter vs. heavier training - read my last article all about PERIODIZATION here!), and then go back to 3 more months of stealth training. You'll probably notice a slight setback in strength when taking up the stealth again, but it'll rebound quickly.
Friday, July 3, 2009
Insulin&BodyBuilding
The role of insulin is a current topic reverberating through gyms everywhere. Insulin is a hormone best known for its role in glucose metabolism. In an attempt to provide some clear scientific information to our trainers, this article will discuss the different classifications of carbohydrates, and how the body regulates blood glucose levels. Practical applications to bodybuilders will close out the article.
Carbohydrates
Carbohydrates provide direct energy for the human brain, central nervous system, and muscle cells in the form of glucose (blood sugar). Carbohydrates can be broken down into simple carbohydrates or complex carbohydrates.
Simple
Simple Carbohydrates are sugars, organic compounds whose bonds are easily broken down by digestion. Sugars are classified as monosaccharides (mono = one), or disaccharides (di= two). Monosaccharides include glucose, galactose, and fructose. Disaccharides are two monosaccharide units linked together and include maltose (two glucose units), sucrose (fructose plus glucose), and lactose (galactose plus glucose). Your body only has the ability to absorb monosaccharides into the blood.
Complex
Complex carbohydrates are defined as polysaccharides (poly = many) that are found in starch and fiber. Starches are polysaccharides humans can digest, but must be broken down into monosaccharides before they can be taken into the blood. Polysaccharides are either linear (amylose-polymer of 400 to thousands of glucose) or branched (amlyopectin-polymer containing hundreds of glucose).
Glycogen (stored glucose within the muscle), is similar in structure to amylopectin, and will be discussed later in bodybuilding applications. Cellulose is fiber within vegetables which humans are unable to break down and absorb into the blood.
How The Body Uses Carbohydrates
The body, after digestion and absorption through the walls of the small intestines, can put glucose to work in three ways:
1. It can burn the glucose immediately within mitochondria, releasing carbon dioxide, water and energy.
2. If the glucose is not needed immediately, it is converted by the liver or the muscles into glycogen. Muscle glycogen provides energy only to muscles. Liver glycogen can supply energy to any part of the body.
3. Any glucose left over after glycogen saturation is converted to fat by the liver, and stored in adipose tissue around the body. The degree and pattern of fat buildup depends on an array of factors, but are primarily linked to whether a person consistently consumes more calories than are burned through activity.
Blood-Sugar Connection
The body's natural regulatory system automatically maintains close control over the level of blood glucose. The body has approximately 20 grams of blood borne glucose circulating continuously. If blood sugar increases then the pancreas releases insulin. If this level is too low than glucagon is released.
Carbohydrates
Carbohydrates provide direct energy for the human brain, central nervous system, and muscle cells in the form of glucose (blood sugar). Carbohydrates can be broken down into simple carbohydrates or complex carbohydrates.
Simple
Simple Carbohydrates are sugars, organic compounds whose bonds are easily broken down by digestion. Sugars are classified as monosaccharides (mono = one), or disaccharides (di= two). Monosaccharides include glucose, galactose, and fructose. Disaccharides are two monosaccharide units linked together and include maltose (two glucose units), sucrose (fructose plus glucose), and lactose (galactose plus glucose). Your body only has the ability to absorb monosaccharides into the blood.
Complex
Complex carbohydrates are defined as polysaccharides (poly = many) that are found in starch and fiber. Starches are polysaccharides humans can digest, but must be broken down into monosaccharides before they can be taken into the blood. Polysaccharides are either linear (amylose-polymer of 400 to thousands of glucose) or branched (amlyopectin-polymer containing hundreds of glucose).
Glycogen (stored glucose within the muscle), is similar in structure to amylopectin, and will be discussed later in bodybuilding applications. Cellulose is fiber within vegetables which humans are unable to break down and absorb into the blood.
How The Body Uses Carbohydrates
The body, after digestion and absorption through the walls of the small intestines, can put glucose to work in three ways:
1. It can burn the glucose immediately within mitochondria, releasing carbon dioxide, water and energy.
2. If the glucose is not needed immediately, it is converted by the liver or the muscles into glycogen. Muscle glycogen provides energy only to muscles. Liver glycogen can supply energy to any part of the body.
3. Any glucose left over after glycogen saturation is converted to fat by the liver, and stored in adipose tissue around the body. The degree and pattern of fat buildup depends on an array of factors, but are primarily linked to whether a person consistently consumes more calories than are burned through activity.
Blood-Sugar Connection
The body's natural regulatory system automatically maintains close control over the level of blood glucose. The body has approximately 20 grams of blood borne glucose circulating continuously. If blood sugar increases then the pancreas releases insulin. If this level is too low than glucagon is released.
Subscribe to:
Posts (Atom)