Wednesday, May 9, 2012
Follistatin!
Monday, May 7, 2012
IGF1
Sunday, May 6, 2012
What to look for in gym?
When looking for a gym or fitness center I believe you should ultimately go where to use couching knowledge and you feel the most comfortable or really what your gut instinct tells you. The following information is not meant to knock any fitness facility or gym. This info is for you, the reader, to help you spend your money the smartest and wisest ways possibly, especially in a tighter economy.
None of us want to waste our hard-earned money at a fitness center where we are not getting a lot of product and service for our money. Where you choose to workout is your business and "to each his own". Whatever gets you moving and healthier is a great choice anyway.
In the late 2006's after I received the coaching certificate the first job I had as a personal trainer was in Tehran, Iran. That job was with Bodybuilding and Fitness Center; at the time they only had 5 gyms (now they have nearly 40 gyms). The one I worked in was nearly 10,000 square meter and was always clean, with lots of equipment, free classes with membership, knowledgeable staff, and very reliable.
I was the youngest personal trainer so I had to really work hard to market myself. One of the ways I did this was to take on another job with the same gym. The job I took was personal trainer, supplement and diet consultation. This meant taking the responsibilities of a trainer who helped all members with a few free sessions to get them integrated into the gym. This helped me increase my personal training business, but more importantly humbled me.
I was humbled with the additional position because to do this job you also had to put back all of the weights that were left out on the floor or out of place each night, sometimes fill in at the front desk, call and confirm appointments, check on the status of new and existing members, and all kinds of other little jobs... all for about 4.00 Euros an hour.
After my first job I was hired by the infomercial guy to train people One-On-One in one of his personal training facilities in Tehran and so and so…
Move to Estonia!
When I chose to move to Estonia at 2009 I also had to make a decision on a gym for me to workout in and also to present my best experiences and knowledge about coaching and sport supplements.first year only I collected all information about this field here in Estonia then I felt who is training seriously and professional then they need to use high quality supplements but there wasn’t in market that’s why I bring Universal and Ultimate Nutrition from united states to Estonia. I have been to a lot of bodybuilding and fitness centers already and based my decision in Estonia on my previous gym until now!I look at the gyms by different eyes and I see many things that 90% of owner’s gym don’t see it!there is sometimes so frail and sometimes so big thing that they should care and correct it if they would like to achievement on their job and if they don’t upgrade their knowledge all the times then always they will be 5 years retard than all other countries.
Sometimes I see in gym there is young boys and girls,they have so good potential to grow so easy and they can be one of Estonian professional athlete and bring for country many shining medals and rise up the Estonian’s flag in international contest but unfortunately there is no body to recognition and find them to give opportunity and support!
5 Tips For Finding A Good Gym
Here is a checklist you can use in searching for a fitness center:
1. Clean Facility:
You want the facility to be cleaned regularly and have some type of cleaner on hand, near equipment, or in a storage area if need be. Some gyms I have been to have towels with the cleaning products - which are washed regularly - and other gyms have paper towels loosely placed throughout, or in dispensers around the facility.
Remember though... no matter where you go you should always wash your hands regularly, and never touch your eyes, nose, or mouth without first washing your hands thoroughly with soap.
2. Equipment Variety:
Any place you go should have a lot of fitness equipment variety for you to choose from. Many times while on vacation I have chosen the gym with the most equipment variety because I like to change my routines and exercises often. My body is never bored this way.
If you sign up at a place with 10 pieces of equipment it is better than sitting on the couch, but you will soon go stale in your routines. This usually leads to boredom, which leads to dropping out.
3. Free Classes:
If you go to a gym which offers classes - such as: aerobics, toning, sculpting, cycling, strength, cardio, abs and bun firming, or step - and they want you to pay separate then you should be alarmed. I have been to a lot of very nice high-dollar gyms in many different countries and do not ever remember seeing anyone have to pay extra.
Now if you have a top expert or celebrity come to speak, hold a class, or workshop, that is totally different. Also you may have personal trainers or nutritionists hold classes in a gym for a fee because this is for their knowledge business.
4. Knowledgeable Staff:
If you get to the front desk of a gym and there are only a few people on staff - barely over the age of 18 - and they are not well-trained (formally or informally) to help you get the fitness results you desire, then choose another gym.
Some of us do not need a knowledgeable staff because we already have a game plan, but this is the minority of us. The majority of us will have questions and need a little guidance and assistance. You usually cannot get this from the young guy or girl behind the desk who works there just because they look like they are in shape or even some guys who trained some years. Getting yourself into shape and getting others into shape are two totally different ball games.
If you see some bodybuilder it doesn’t mean this person is coach or reverse, coaching is only perfect knowledge.
5. Reliable:
All too often, over the years, I have seen gyms rush into small and large towns and cities promising the world, only to really take your money and leave town. Many times you will see these gyms come into town with good marketing, but not good service once you are in the doors.
You want a gym with a great track record of being open a long time. You want a gym with a history of being good to its members.You want a gym has real personal trainer who care about you if you do some exercise wrong. you want a gym that does not have a history of closing its doors after getting you signed-up for long-term contracts. If you have to sign-up for a long-term contract with a gym it usually means they want you to stay even if you do not want to.
Conclusion
many of the top gym chains around the country changed their model years ago to month-to-month memberships and I feel like that is what is right and fair to members. You want a gym that does not try to nickel and dime you and ask for service fees which are constantly hitting your pocketbook. You are at the gym to work on you, not on them!
A gym can never please everyone, but if the majority of members are satisfied, then the gym is doing something right.
Thursday, April 19, 2012
Insulin!
Our body produces insulin; a protein secreted by the pancreas to regulate and maintains the levels of blood sugar in the body. Pancreas senses any increment in the blood sugar levels and secretes insulin to lower it. In the field of medicine it is used to treat diabetes. Surprisingly it also exhibits strong anabolic steroid making it a powerful steroid.
How it Works
Insulin gives impressive muscle mass gains similar to other anabolic steroids. Body builders and power lifters buy insulin to Gain weight as well. Basically insulin secreted by the body takes up glucose present in the blood and stores it in the muscle cells after converting it to glycogen. Glycogen in turn promotes protein synthesis and so the greater the quantity of glycogen in the cells the higher would be the protein absorption. Glycogen retention is the major driving force behind the muscle built up when insulin is used as a steroid. Another useful contribution of this drug which leads the steroid users to insulin is that it stops protein catabolism (break down of muscle protein); in this way more muscles are created which in turn leads to an increase in the muscle size. Insulin also strongly influences the IGF (Insulin like Growth Factor) in the body. The IGF promotes muscle growth. It is also instrumental in increasing the bone density in the body.
Steroid users also buy insulin because it gives instant energy and so greatly increases the endurance level of the body. A body builder, power lifter or an athlete needs more endurance levels for intense training for the competition. High endurance levels mean that the user can train harder and for a longer period of time.
Power lifters, body builders and athletes who want to gain weight quickly buy insulin as it can add considerable weight to the body in a short time. Most steroids use the fat stored in the body as fuel; insulin on the other hand prevents fat from being used as a fuel thereby giving considerable weight gains. Insulin was also found to increase the testosterone levels in the body.
Though insulin can work wonders in body building, it can actually be fatal. Insulin when taken by non-diabetics can lead to a condition called hypoglycemia. In hypoglycemia, there is a marked decrease in the blood sugar level which may cause the user to faint. In extreme cases, hypoglycemia can lead to brain damage or cause death. Users are advised to eat anything rich in carbohydrates after injecting insulin. Drowsiness and hunger pangs after the injection are some symptoms of the onset of hypoglycemia. The user is advised to eat a rich sugary food if such symptoms occur.
In short insulin as a steroid gives excellent results in muscle build up, weight gain and increased endurance levels. It is an inexpensive drug which is readily available and it is difficult to detect in a doping test; however it is quite “lethal” and can cause death.
Types of Insulin
There are various compositions of Insulin available in the market for athletic uses. Following are the five basic types of insulin commonly used by the athletes and body builders.
• Insulin Humalog it is the fastest acting insulin
• Insulin Humulin R it is effective for short duration
• Insulin Humulin N it is an intermediate length composition
• Insulin Humulin U it is also an intermediate length composition
• Insulin –Humulin –U (utalente) it is a long acting composition
Insulin Humalog is the best choice for athletes and body builders but unfortunately you cannot get it without a prescription. For this reason Humulin-Ris widely used by athletes and body builders as it can be obtained without a prescription. Humulin R peaks quickly and leaves the body rapidly too.
The recommended dosage for insulin is 5 to 15 iu(international units) per day; however beginners are advised to start with a small dose of 1 to 2 iu per day.
Wednesday, April 4, 2012
How do I up my GH? (Human Growth Hormones - HGH)
It should be obvious that HGH is one of the most active hormones in the world today. The miracles of testosterone have amazed the world of bodybuilding with its regular turnout of 300-pound behemoths and she-men, but GH is another story altogether.
When you take into account that hormones may hold the secret to stopping aging in its tracks and that GH is the hormone produced on the largest scale in the human body, it may be our own fountain of youth. I'm not saying that if you start injecting large amounts of an illegal substance you'll live to be 200, there is also the matter of tissue resistance, but again: every little bit helps.
GH starts to decline in the body as we grow older. After the age of 30 it declines by 25 percent every decade, so by the time you hit 60 you are operating at 25 percent of original capacity. If HGH was present in the same amount throughout our lives we'd easily live to 140, be several inches taller and a lot more muscular.Growth hormone was discovered in the 1920's and was isolated in the form of somatotropin in 1956. The benefits of HGH are immense, even today new research pops up regularly that reveals new uses for it. HGH is present in the body at a rate of 500 micrograms at any time in the blood of males between the ages of 20 and 30.
It's produced by the anterior pituitary gland under the stimulation of the Hypothalamus (like LH, the testosterone precursor). The effects on our system are tremendous:
• HGH promotes and increases the synthesis of new protein tissues, such as in muscle recovery or repair. This is the way new muscle is built.
• Recent research suggests its involvement in the metabolism of body-fat and its conversion to energy sources. Tests were conducted in obese people and medical use in treating obesity was proven beyond a doubt. Pro's have used GH as a way of maintaining and increasing lean mass while dieting for years.
• It improves the sleeping pattern, makes for less unintended awakenings and betters REM-stage sleep.
• HGH produces more energy
• It may improve sexual performance
• It builds stronger bones
• Improves the quality and duration of heart and kidneys
So you can tell the benefits are not few. What's an even bigger card in the weighing of HGH against testosterone and its derivatives is that it is not androgenic, causes no aromatization and shows no side effects in limited doses. It just makes you bigger, huge even in combination with testosterone.
It is believed that we may benefit from doses up to 1 to 1.5 mg in the bloodstream. That is somewhere in the optimal range for natural GH.
How do I up my GH?
Well that's the point everyone was hoping I'd get to. The ways to improving GH concentration is by utilizing the 4 areas of bodybuilding: Training, Rest, Nutrition and Supplementation.
Training:
The first way of stimulating GH release naturally is training. Working out, putting the body under extreme stress, I'm sure it's something none of you are unfamiliar with. Intense workouts, energy-consuming events and long periods of physical exhaustion are keys in releasing more Growth Hormone because these catabolic states require extra protein synthesis and in case of lack of energy, fat metabolization to make up for glycogen depletion.
This is no doubt the most potent kind of GH release as it's targeted to meet the demands of the bodybuilder. Of course I'm not telling you anything new when I'm saying you have to work out to gain muscle mass. I hope. Moreover the production of this GH is a direct reaction to a catabolic state that is not wishful to those looking for gains.
The only interesting I can tell you is this: I learned this in my first year of physiology. GH can be manipulated. The general rule of thumb when working out is never to train longer than 45 minutes because that's when GH tapers off and cortisol production sets in. But the half-life of HGH can be influenced.
If you train 40 minutes for a month and increase it by 2 minutes every month, after 10 months, you could train for an hour without inducing a catabolic state. No one has ever tested how far you can push the envelope, but is a proven fact. At this point I see no use for working out longer than an hour. Anyone using moderate to heavy intensity should be able to finish 25 sets in that time.
Rest:
75 percent of your total daily HGH output is produced while sleeping, and most of that in REM sleep. This again stresses the need for a good night's sleep, in case that hadn't quite dawned on you. Though cat naps may further your case a bit, it's unlikely that you can induce a deep enough sleep to start producing GH.
This GH, in any case, is not near as potent as the other kinds because it is produced as a response to a need for sleep protection and a need for energy repletion for the next day, not so much in response to a need for EXTRA energy. But I think everyone understands that without this amount of GH other sources of GH will not be used as efficiently. Getting at least 8-10 hours of sleep is a sacrifice everyone should consider making if you want to get big in a hurry.
Also the regularity of your sleeping pattern could promote more REM cycles and result in more hormonal output. So keeping steady hours of rest is beneficial. If you are one to stay out late on weekends it may be best to still wake up at the same time instead of sleeping in. Otherwise you may disturb your sleeping pattern.
If you are used to sleeping from 10 to 8 and in the weekend you get home at 1, sleep until 8 and add a 1-hour nap every afternoon for the next 3-days to make up for the lack of sleep. But if at all possible maintain steady hours.
Nutrition:
Most likely the most important section of the article, and that of the most interest to the natural bodybuilder looking to make the most of his GH. Naturally I have to ask you to take the past two paragraphs into regard before continuing here. You can't expect gains from nutrition or supplementation if your recovery is not adequately adapted.
The search for natural GH secretagogues (secrete and agogue (to teach), so literally to teach to secrete or induce the production of) begins with the most basic of nutrients But for aminos to have a good effect you need to make sure that 15-20 percent of your diet consists of clean fats. These induce cholesterol, the storage of the base-hormone in the body that leads to the manufacture of most steroidogenic hormones.
The ultimate goal of this paragraph is to give you a complete stack, with amounts, of amino acids that can synergistically produce more GH, but any of them should further the case. I'll list them in order of importance (in this instance, this is not the importance of the amino in the diet).
The doses I'm about to give you are the best range for maximizing GH in a pre-workout stack. If you have anti-aging properties in mind, smaller doses will work as well.
Arginine (5-8 g) or arginine Pyroglutamate.
Ornithine (4-7 g) works synergistically with arginine, from which it is derived. Together they have the best impact.
Glutamine (5 g) or Glutamine Peptides preserve the use of arginine in depleted circumstances.
Glycine (3-10 g)
OKG(3 g) is very expensive, but useful
BCAA's (3-6 g) for musclebuilding properties, enhanced by GH.
GABA and Lysine in trace amounts, but since they may inhibit the other amino's, it would be best to take these at different times.
Other dietary sources of GH promoting nutrients are Vitamin C (ascorbic acid), Vitamin B3 and most anti-oxidants. Take your stack, which ever amino's it ends up consisting of, 45 minutes prior to your workout for maximal levels of Growth Hormone. On non-workout days, take your stack either before bed or in the morning, both on an empty stomach.
If I hadn't convinced you of the use of protein to gain muscle, the potential amount of GH you get from maintaining protein levels should make you change your mind.
Supplementation:
No I'm not telling you to inject GH. Until it becomes legal and then still under a doctor's supervision, I don't suggest you use it. GH supplementation has many benefits though. It increases the protein synthesizing effect of testosterone and causes growth in muscle tissue. Unlike most steroidogenic substances it is currently undetectable in drug tests.
What's more, in small doses it exerts no side effects. In large doses it may be very harmful however.
Too much natural GH causes a condition called acromegaly. A person's muscles grow, but so do his bones, his face, his intestines. Not funny, huh? Plus the muscle you gain on GH is not functional. GH causes no gains in strength. Larger muscles naturally increases strength a little, but without training of the tendons and attachments, no strength increase is noticeable.
The enlarged intestines are what cause the bloated guts on stage in Mr. Olympia contests. Only two substances cause this bloating: IGF-1 (insulin-like Growth factor 1) and HGH. Pros swear by the stuff. It's relatively new to the market as well. For a long time the only source of GH was from cadavers.
This held a great risk of infection with BSE (Kreutzfeld-Jakob disease) a debilitating disease that leads to death in weeks and is currently a hot topic because of recent cases in the European bovine stock as a result of processing animal waste in animal food. Now it's available as somatotropin, synthethized outside the body.
Friday, February 24, 2012
Cholesterol!
Cholesterol is sort of a "cousin" of fat. Both fat and cholesterol belong to a larger family of chemical compounds called lipids. All the cholesterol the body needs is made by the liver. It is used to build cell membranes and brain and nerve tissues. Cholesterol also helps the body produce steroid hormones needed for body regulation, including processing food, and bile acids needed for digestion.
People don't need to consume dietary cholesterol because the body can make enough cholesterol for its needs. But the typical U.S. diet contains substantial amounts of cholesterol, found in foods such as egg yolks, liver, meat, some shellfish, and whole-milk dairy products. Only foods of animal origin contain cholesterol.
Cholesterol is transported in the bloodstream in large molecules of fat and protein called lipoproteins. Cholesterol carried in low-density lipoproteins is called LDL-cholesterol; most cholesterol is of this type. Cholesterol carried in high-density lipoproteins is called HDL-cholesterol.
A person's cholesterol "number" refers to the total amount of cholesterol in the blood. Cholesterol is measured in milligrams per deciliter (mg/dl) of blood. (A deciliter is a tenth of a liter.) Doctors recommend that total blood cholesterol be kept below 200 mg/dl. The average level in adults in this country is 205 to 215 mg/dl. Studies in the United States and other countries have consistently shown that total cholesterol levels above 200 to 220 mg/dl are linked with an increased risk of coronary heart disease.
LDL-cholesterol and HDL-cholesterol act differently in the body. A high level of LDL-cholesterol in the blood increases the risk of fatty deposits forming in the arteries, which in turn increases the risk of a heart attack. Thus, LDL-cholesterol has been dubbed "bad" cholesterol.
On the other hand, an elevated level of HDL-cholesterol seems to have a protective effect against heart disease. For this reason, HDL-cholesterol is often called "good" cholesterol. In 1992, a panel of medical experts convened by the National Institutes of Health (NIH) recommended that individuals should have their level of HDL-cholesterol checked along with their total cholesterol.
According to the National Heart, Lung, and Blood Institute (NHLBI), a component of NIH, a healthy person who is not at high risk for heart disease and whose total cholesterol level is in the normal range (around 200 mg/dl) should have an HDL-cholesterol level of more than 35 mg/dl. NHLBI also says that an LDL-cholesterol level of less than 130 mg/dl is "desirable" to minimize the risk of heart disease.
Some very recent studies have suggested that LDL-cholesterol is more likely to cause fatty deposits in the arteries if it has been through a chemical change known as oxidation. However, these findings are not accepted by all scientists.
The NIH panel also advised that individuals with high total cholesterol or other risk factors for coronary heart disease should have their triglyceride levels checked along with their HDL-cholesterol levels.
How To Lower Your Cholesterol
If your doctor has told you to lose a few pounds because your cholesterol is high, you may be frustrated with the new restrictions on your diet. Here's a run-down of a cholesterol-lowering diet, letting you know not only what's bad, but also what you may eat.
First, beginning a regular exercise program is one of the smartest things you can do. Do at least thirty minutes of some aerobic activity every day, if you can.
As for food, you might feel like you'll never have the list of do's and don'ts memorized. That's okay. Just remember the basics. Avoid a lot of saturated fat and sugar, and gradually increase your fiber intake (I say "gradually" because an abrupt increase in fiber could make you sick). Here's a run-down of how someone with high cholesterol should handle the different types of food:
Foods To Help Lower Your Cholesterol
• Eggs: Eat all the egg whites or egg substitutes you want, but have no more than two yolks per week.
• Fruits: Eat three half-cup servings of fresh fruit every day. Citrus fruits are especially good. Avoid coconuts, which are full of saturated fat.
• Meats: Lean meats only. Use shellfish (which is high in cholesterol) sparingly, and avoid fatty red meat, pork, duck and goose. Do not eat any skin, organ meats or anything packed in oil (tuna packed in water is fine). No processed lunch meats, frankfurters or fast food burgers. All meats should be baked or broiled.
• Vegetables: Most veggies are fine. Since fiber helps to reduce cholesterol, concentrate on broccoli, celery, cauliflower and potato skins. Eat a colorful (dark green or dark yellow) vegetable every day.
• Dairy Products: Use skim or one percent milk only and low-fat or fat free cheese, yogurt, cottage cheese, etc.
• Breads: For the fiber, stick with whole-grain breads like whole wheat or oat. If you bake it yourself, use margarine instead of butter, and use an egg substitute. Avoid pastries and rolls that are high in sugar.
• Beans: Avoid baked beans, especially if pork and/or sugar are added. Most other beans are okay, as well as dried peas.
• Cereals: Avoid sugary cereals and opt for whole grain. As we all know, oatmeal is a wonderful cholesterol-lowering tool. Fats and oils: No butter; use soft margarine (not sticks) if necessary.
Vegetable oils should be high in polyunsaturated fats (some good ones are sunflower, safflower, cottonseed, soybean and corn oil). No animal fats, meat drippings, gravies, palm oils or coconut oils.
• Sweets: Nothing fried, chocolate or sugary. Yikes! Sherbet, Jell-O, pudding made with skim milk and egg white soufflé are okay, but no more than two servings a day.
• Drinks: Fresh fruit juices (not sugary ones), black coffee or tea and sugarless soft drinks are fine. No whole milk or fatty coffee creamer.
• Herbs & Sauces: Herbs, spices, vinegar, soy sauce, Worcestershire sauce and mustard can be used freely (but don't overdo the sodium!)
People don't need to consume dietary cholesterol because the body can make enough cholesterol for its needs. But the typical U.S. diet contains substantial amounts of cholesterol, found in foods such as egg yolks, liver, meat, some shellfish, and whole-milk dairy products. Only foods of animal origin contain cholesterol.
Cholesterol is transported in the bloodstream in large molecules of fat and protein called lipoproteins. Cholesterol carried in low-density lipoproteins is called LDL-cholesterol; most cholesterol is of this type. Cholesterol carried in high-density lipoproteins is called HDL-cholesterol.
A person's cholesterol "number" refers to the total amount of cholesterol in the blood. Cholesterol is measured in milligrams per deciliter (mg/dl) of blood. (A deciliter is a tenth of a liter.) Doctors recommend that total blood cholesterol be kept below 200 mg/dl. The average level in adults in this country is 205 to 215 mg/dl. Studies in the United States and other countries have consistently shown that total cholesterol levels above 200 to 220 mg/dl are linked with an increased risk of coronary heart disease.
LDL-cholesterol and HDL-cholesterol act differently in the body. A high level of LDL-cholesterol in the blood increases the risk of fatty deposits forming in the arteries, which in turn increases the risk of a heart attack. Thus, LDL-cholesterol has been dubbed "bad" cholesterol.
On the other hand, an elevated level of HDL-cholesterol seems to have a protective effect against heart disease. For this reason, HDL-cholesterol is often called "good" cholesterol. In 1992, a panel of medical experts convened by the National Institutes of Health (NIH) recommended that individuals should have their level of HDL-cholesterol checked along with their total cholesterol.
According to the National Heart, Lung, and Blood Institute (NHLBI), a component of NIH, a healthy person who is not at high risk for heart disease and whose total cholesterol level is in the normal range (around 200 mg/dl) should have an HDL-cholesterol level of more than 35 mg/dl. NHLBI also says that an LDL-cholesterol level of less than 130 mg/dl is "desirable" to minimize the risk of heart disease.
Some very recent studies have suggested that LDL-cholesterol is more likely to cause fatty deposits in the arteries if it has been through a chemical change known as oxidation. However, these findings are not accepted by all scientists.
The NIH panel also advised that individuals with high total cholesterol or other risk factors for coronary heart disease should have their triglyceride levels checked along with their HDL-cholesterol levels.
How To Lower Your Cholesterol
If your doctor has told you to lose a few pounds because your cholesterol is high, you may be frustrated with the new restrictions on your diet. Here's a run-down of a cholesterol-lowering diet, letting you know not only what's bad, but also what you may eat.
First, beginning a regular exercise program is one of the smartest things you can do. Do at least thirty minutes of some aerobic activity every day, if you can.
As for food, you might feel like you'll never have the list of do's and don'ts memorized. That's okay. Just remember the basics. Avoid a lot of saturated fat and sugar, and gradually increase your fiber intake (I say "gradually" because an abrupt increase in fiber could make you sick). Here's a run-down of how someone with high cholesterol should handle the different types of food:
Foods To Help Lower Your Cholesterol
• Eggs: Eat all the egg whites or egg substitutes you want, but have no more than two yolks per week.
• Fruits: Eat three half-cup servings of fresh fruit every day. Citrus fruits are especially good. Avoid coconuts, which are full of saturated fat.
• Meats: Lean meats only. Use shellfish (which is high in cholesterol) sparingly, and avoid fatty red meat, pork, duck and goose. Do not eat any skin, organ meats or anything packed in oil (tuna packed in water is fine). No processed lunch meats, frankfurters or fast food burgers. All meats should be baked or broiled.
• Vegetables: Most veggies are fine. Since fiber helps to reduce cholesterol, concentrate on broccoli, celery, cauliflower and potato skins. Eat a colorful (dark green or dark yellow) vegetable every day.
• Dairy Products: Use skim or one percent milk only and low-fat or fat free cheese, yogurt, cottage cheese, etc.
• Breads: For the fiber, stick with whole-grain breads like whole wheat or oat. If you bake it yourself, use margarine instead of butter, and use an egg substitute. Avoid pastries and rolls that are high in sugar.
• Beans: Avoid baked beans, especially if pork and/or sugar are added. Most other beans are okay, as well as dried peas.
• Cereals: Avoid sugary cereals and opt for whole grain. As we all know, oatmeal is a wonderful cholesterol-lowering tool. Fats and oils: No butter; use soft margarine (not sticks) if necessary.
Vegetable oils should be high in polyunsaturated fats (some good ones are sunflower, safflower, cottonseed, soybean and corn oil). No animal fats, meat drippings, gravies, palm oils or coconut oils.
• Sweets: Nothing fried, chocolate or sugary. Yikes! Sherbet, Jell-O, pudding made with skim milk and egg white soufflé are okay, but no more than two servings a day.
• Drinks: Fresh fruit juices (not sugary ones), black coffee or tea and sugarless soft drinks are fine. No whole milk or fatty coffee creamer.
• Herbs & Sauces: Herbs, spices, vinegar, soy sauce, Worcestershire sauce and mustard can be used freely (but don't overdo the sodium!)
Wednesday, February 15, 2012
Be A Better Bodybuilder
In just a moment, I am going to give you the key that will unlock any bodybuilding goal you may have now or any goal you may have in the future. It is the secret to permanent fat loss, muscle gain, and getting an incredible physique. No magic, no potions, no screaming , just a fact.
The key to being a great bodybuilder is choosing to be one. Becoming a bodybuilder and being bigger and stronger than most people is simply a choice that you make. In fact, I could end this article with that said (some of you probably wish that I would).
Anything you want in life, any goal or desire can be yours if you simply choose to go after it. Things just do not fall into place naturally and without effort. Yes, they do fall, just not where you want them to. You must first "think" of what it is you want and then choose to go after it.
And if you do not get what you want? Try it again. Like the back of the shampoo bottle says, "Lather, Rinse, Repeat." Keep at it until you kill it and claim it. Forget blame. Forget victim talk. Forget excuses. If you want it, choose to get it.
After you choose it, if you are persistent enough and work hard enough, whatever you wish for can be yours. Want to shed some body fat? Choose to. Want to gain muscle mass? Choose to. Increase your strength or start eating better? Choose to. Life boils down to a series of choices. The better choices you make, the better your life will be.
Some of the choices you make have a long lasting and dramatic impact on your life forever. So, for any of the young aspiring bodybuilders out there, I guarantee if you make better choices now, you will cut out years of trial and error!
Bottom line, if you choose to go after something, you can be assured that it's within your reach because others have already accomplished it.
Any problem that you may face in life, chances are that someone has faced it and has already battled and conquered it. Just follow what it is they did to come out on top.
If becoming a bodybuilder is one of your priorities, you can rest assured that many others have already done it. So the question of whether or not it's possible is not an issue. It's just your turn to go get it.
Where you are today is the result of all the choices you have made up to this point. If you want better, you must make better choices. You can either move ahead or stay behind. The choice is yours.
Good Luck
The key to being a great bodybuilder is choosing to be one. Becoming a bodybuilder and being bigger and stronger than most people is simply a choice that you make. In fact, I could end this article with that said (some of you probably wish that I would).
Anything you want in life, any goal or desire can be yours if you simply choose to go after it. Things just do not fall into place naturally and without effort. Yes, they do fall, just not where you want them to. You must first "think" of what it is you want and then choose to go after it.
And if you do not get what you want? Try it again. Like the back of the shampoo bottle says, "Lather, Rinse, Repeat." Keep at it until you kill it and claim it. Forget blame. Forget victim talk. Forget excuses. If you want it, choose to get it.
After you choose it, if you are persistent enough and work hard enough, whatever you wish for can be yours. Want to shed some body fat? Choose to. Want to gain muscle mass? Choose to. Increase your strength or start eating better? Choose to. Life boils down to a series of choices. The better choices you make, the better your life will be.
Some of the choices you make have a long lasting and dramatic impact on your life forever. So, for any of the young aspiring bodybuilders out there, I guarantee if you make better choices now, you will cut out years of trial and error!
Bottom line, if you choose to go after something, you can be assured that it's within your reach because others have already accomplished it.
Any problem that you may face in life, chances are that someone has faced it and has already battled and conquered it. Just follow what it is they did to come out on top.
If becoming a bodybuilder is one of your priorities, you can rest assured that many others have already done it. So the question of whether or not it's possible is not an issue. It's just your turn to go get it.
Where you are today is the result of all the choices you have made up to this point. If you want better, you must make better choices. You can either move ahead or stay behind. The choice is yours.
Good Luck
Friday, December 16, 2011
Three Main Reasons You Need To Use BCAA!
If you've made the commitment to start investing time regularly in a weight lifting workout program, the next step that you must take is getting your nutrition and supplement protocol in line so that you are able to maximize the results you get from your workouts.
Failing to take into account this portion of the equation is a critical mistake because not only will you not be as effective at changing your body composition, but you likely won't have the energy that you otherwise would to put into those workouts.
Getting a full spectrum of amino acids tops the list of important 'musts' that need to be covered, so that's where you should start off when planning your supplement program.
The following are some of the top reasons why investing in a BCAA supplement is a smart move.
The first thing you'll experience if you choose to supplement your diet with branched chain amino acids (BCAAs) is immune system support. Every time you go into the gym and lift weights, you are placing an enormous amount of stress on the body. If the body is not able to fully tolerate this stress level, that's when you're going to see problems develop regarding muscle recovery and, possibly, an increased likelihood of illness.
Because the essential amino acids cannot be produced by the body and must be consumed directly, if you fail to get these in your body, it will not have everything it needs to maintain a normal, healthy immune system. Further, one study performed by the Laboratory of Human Nutrition for Athletes suggested that taking branched chain amino acids around exercise also decreased the immune system response that is demonstrated.
Ensures No Amino Acid Deficiencies
The second big benefit you'll experience if you supplement your diet with branched chain amino acids is that you can rest assured that you will not experience deficiencies in overall amino acid levels. Many of those who are on highly restricted diets such as those prepping for contests or those who adopt a vegetarian way of eating will run the risk of not taking in the essential amino acids, so this supplement helps make up for that.
Care must always be taken in terms of food selection when limiting protein rich foods such as meat products, whole eggs, and dairy. Overlooking this on your diet could have very large consequences, so be sure it isn't a mistake you make.
As a working athlete, you're probably also concerned with the rate of protein synthesis taking place in your body. Since new muscle mass can only be built when protein synthesis takes course and old tissue is repaired while new tissue is built up, the faster this process progresses, the quicker you will see results.
Part of making sure this process starts up is providing the right nutrients, both the building blocks to build the tissue and the energy to get the job done. Glucose from carbohydrates will satisfy the latter need, while the amino acids you take in will help satisfy the former. Branched chain amino acids appear to speed this rate even further when combined with the insulin response that comes from ingesting the glucose molecules.
Prevention Of Lean Muscle Mass Loss
Finally, any time your body is under stress or you are required to take a break from training and doing very little physical activity, you will be at a risk for lean muscle mass loss. This is particular significant in those who are undergoing surgical procedures, so research has been conducted to determine what, if anything can be done to prevent this catabolic effect.
One study suggested that when patients received a solution containing the three essential amino acids compared to those who were receiving only a dextrose solution did not move into a negative nitrogen balance during the recovery period, which is indicative of lean muscle tissue loss.
From this study we can also predict that if you're out because of a serious injury of any kind, that is the time it will be especially important to make sure you're supplementing with branched chain amino acids as early as possible as it's this quick treatment that helps to speed the rate of recovery in the body as well as maintain nitrogen balance.
Many individuals do a good job at making sure they are taking in enough protein and carbohydrates during the pre and post workout period. Often they will even go to the extent of looking into other supplements that will help them take their results just that little bit further such as creatine or glutamine, but yet still overlook the benefits of a good branched chain amino acid product.
Don't be the person to let this hinder your goals. Although it may seem like a rather simple supplement, it's one that will really make a difference in your training, particularly if you are already running a deficiency.
Failing to take into account this portion of the equation is a critical mistake because not only will you not be as effective at changing your body composition, but you likely won't have the energy that you otherwise would to put into those workouts.
Getting a full spectrum of amino acids tops the list of important 'musts' that need to be covered, so that's where you should start off when planning your supplement program.
The following are some of the top reasons why investing in a BCAA supplement is a smart move.
The first thing you'll experience if you choose to supplement your diet with branched chain amino acids (BCAAs) is immune system support. Every time you go into the gym and lift weights, you are placing an enormous amount of stress on the body. If the body is not able to fully tolerate this stress level, that's when you're going to see problems develop regarding muscle recovery and, possibly, an increased likelihood of illness.
Because the essential amino acids cannot be produced by the body and must be consumed directly, if you fail to get these in your body, it will not have everything it needs to maintain a normal, healthy immune system. Further, one study performed by the Laboratory of Human Nutrition for Athletes suggested that taking branched chain amino acids around exercise also decreased the immune system response that is demonstrated.
Ensures No Amino Acid Deficiencies
The second big benefit you'll experience if you supplement your diet with branched chain amino acids is that you can rest assured that you will not experience deficiencies in overall amino acid levels. Many of those who are on highly restricted diets such as those prepping for contests or those who adopt a vegetarian way of eating will run the risk of not taking in the essential amino acids, so this supplement helps make up for that.
Care must always be taken in terms of food selection when limiting protein rich foods such as meat products, whole eggs, and dairy. Overlooking this on your diet could have very large consequences, so be sure it isn't a mistake you make.
As a working athlete, you're probably also concerned with the rate of protein synthesis taking place in your body. Since new muscle mass can only be built when protein synthesis takes course and old tissue is repaired while new tissue is built up, the faster this process progresses, the quicker you will see results.
Part of making sure this process starts up is providing the right nutrients, both the building blocks to build the tissue and the energy to get the job done. Glucose from carbohydrates will satisfy the latter need, while the amino acids you take in will help satisfy the former. Branched chain amino acids appear to speed this rate even further when combined with the insulin response that comes from ingesting the glucose molecules.
Prevention Of Lean Muscle Mass Loss
Finally, any time your body is under stress or you are required to take a break from training and doing very little physical activity, you will be at a risk for lean muscle mass loss. This is particular significant in those who are undergoing surgical procedures, so research has been conducted to determine what, if anything can be done to prevent this catabolic effect.
One study suggested that when patients received a solution containing the three essential amino acids compared to those who were receiving only a dextrose solution did not move into a negative nitrogen balance during the recovery period, which is indicative of lean muscle tissue loss.
From this study we can also predict that if you're out because of a serious injury of any kind, that is the time it will be especially important to make sure you're supplementing with branched chain amino acids as early as possible as it's this quick treatment that helps to speed the rate of recovery in the body as well as maintain nitrogen balance.
Many individuals do a good job at making sure they are taking in enough protein and carbohydrates during the pre and post workout period. Often they will even go to the extent of looking into other supplements that will help them take their results just that little bit further such as creatine or glutamine, but yet still overlook the benefits of a good branched chain amino acid product.
Don't be the person to let this hinder your goals. Although it may seem like a rather simple supplement, it's one that will really make a difference in your training, particularly if you are already running a deficiency.
Friday, November 11, 2011
Big Hamstrings!
By now, if you have been training for longer than a day then you know that you shouldn't take lightly the importance of leg training. No one wants to be the guy walking on the beach with the big upper body and walking around on what looks like toothpicks with shorts on. You need to hit the legs and you need to train them hard to make them grow.
Normally what happens is guys go in the gym to train legs and start with quads. After a few intense exercises there they move on to hamstrings. They will knock out a few sets for them and then decide to call it a day. This is not going to lead to balanced, muscular legs. If you are serious about training, then you need to pay better attention to the back of your thighs.
The hamstrings cross and act upon two joints - the hip and the knee. The semitendinosus and semimembranosus extend the hip when the trunk is in a fixed position. They also flex the knee and inwardly rotate the lower leg when the knee is bent. The long head of the biceps femoris extends the hip as when beginning to walk; both short and long heads flex the knee and laterally outwardly rotates the lower leg when the knee is bent. The hamstrings play a crucial role in many daily activities, such as, walking, running, jumping and controlling some movement in the trunk. In walking, they are most important as an antagonist to the quads in the deceleration of knee extension.
You can pay better attention to your hamstrings by training them one of three ways. You can either train the hamstrings first on leg day one week followed by starting with quads the next week. You can split leg day up by training quads or hamstrings in the morning and the other muscle group in the evening. Or you can train hamstrings on their own day. If you really want to improve the hamstrings, I recommend the latter suggestion. I am aware that scheduling doesn't always allow you to do that and you may need to train the entire legs in one day. If that is the case with you, go with one of the other two options.
The last thing you want is a pulled or torn hamstring. Obviously stretching and warming up is crucial in all training, and training the legs is no exception. If anything, it is more important. Start by walking on the treadmill or riding the bike for about 10-to-15 minutes. Then go to a place where you have plenty of room to stretch out and loosen up.
Don't just stretch the legs either. Stretch the entire body including your core so you can train hard and be less likely to get hurt. Make sure you stretch in between some sets and after you finish with the weights as well. Now we are ready to hit the iron. We are going to start with stiff legged deadlifts. Warm up with a bar with no weight on it. If you don't want to worry about your grip, you can use wrist straps. Grasp a bar using an overhand grip.
Stand with your torso straight and your legs spaced using a shoulder width or narrower stance. The knees should be slightly bent. This is your starting position. Keeping the knees stationary, lower the barbell to over the top of your feet by bending at the waist while keeping your back straight. Keep moving forward as if you were going to pick something from the floor until you feel a stretch on the hamstrings.
Exhale as you perform this movement. Start bringing your torso up straight again by extending your hips and waist until you are back at the starting position. Inhale as you perform this movement. Make sure you maintain looking straight ahead or up at all times. Looking down will put pressure on your neck and back and could lead to injury.
Normally what happens is guys go in the gym to train legs and start with quads. After a few intense exercises there they move on to hamstrings. They will knock out a few sets for them and then decide to call it a day. This is not going to lead to balanced, muscular legs. If you are serious about training, then you need to pay better attention to the back of your thighs.
The hamstrings cross and act upon two joints - the hip and the knee. The semitendinosus and semimembranosus extend the hip when the trunk is in a fixed position. They also flex the knee and inwardly rotate the lower leg when the knee is bent. The long head of the biceps femoris extends the hip as when beginning to walk; both short and long heads flex the knee and laterally outwardly rotates the lower leg when the knee is bent. The hamstrings play a crucial role in many daily activities, such as, walking, running, jumping and controlling some movement in the trunk. In walking, they are most important as an antagonist to the quads in the deceleration of knee extension.
You can pay better attention to your hamstrings by training them one of three ways. You can either train the hamstrings first on leg day one week followed by starting with quads the next week. You can split leg day up by training quads or hamstrings in the morning and the other muscle group in the evening. Or you can train hamstrings on their own day. If you really want to improve the hamstrings, I recommend the latter suggestion. I am aware that scheduling doesn't always allow you to do that and you may need to train the entire legs in one day. If that is the case with you, go with one of the other two options.
The last thing you want is a pulled or torn hamstring. Obviously stretching and warming up is crucial in all training, and training the legs is no exception. If anything, it is more important. Start by walking on the treadmill or riding the bike for about 10-to-15 minutes. Then go to a place where you have plenty of room to stretch out and loosen up.
Don't just stretch the legs either. Stretch the entire body including your core so you can train hard and be less likely to get hurt. Make sure you stretch in between some sets and after you finish with the weights as well. Now we are ready to hit the iron. We are going to start with stiff legged deadlifts. Warm up with a bar with no weight on it. If you don't want to worry about your grip, you can use wrist straps. Grasp a bar using an overhand grip.
Stand with your torso straight and your legs spaced using a shoulder width or narrower stance. The knees should be slightly bent. This is your starting position. Keeping the knees stationary, lower the barbell to over the top of your feet by bending at the waist while keeping your back straight. Keep moving forward as if you were going to pick something from the floor until you feel a stretch on the hamstrings.
Exhale as you perform this movement. Start bringing your torso up straight again by extending your hips and waist until you are back at the starting position. Inhale as you perform this movement. Make sure you maintain looking straight ahead or up at all times. Looking down will put pressure on your neck and back and could lead to injury.
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