Bodybuilding Ezine by ZONAMUSCULAR

How to know if you are Overtraining

2008-09-11T00:02:00.001-05:00

As everyone knows, exercise is good for you. It helps to keep your weight down, helps to keep you toned up, and helps to make you feel good. So then, if getting a little exercise is good for you, then it must be better to get even more and if getting more indeed is better, then it stands to reason that getting a lot would be even better. Sounds logical, doesn’t it? However, this is not always the case.

When you exercise with fairly high intensity, and you exercise that way often, there will come a time at some point when your body will begin to slowly start to shut down. People will get to this point at different times, depending on their fitness levels and exercise intensity and frequency. If after exercise you tend to feel more wore out than worked out, you may already be a victim of overtraining.

There are some signs that your body will give you both physically and mentally that will let you know that you are overtraining. It is wise to recognize these signs and act accordingly, before the problem gets to the point of causing you possible serious injury. Some of the major signs to be aware of are:

Decreased performance
Lack of motivation
Poor coordination
Loss of appetite
Chronic muscle soreness
Chronic stiffness at the joints
Chronic headaches
Longer recovery times
Loss of concentration
Reduced self esteem
Depression

You need to understand that whatever your exercise goals are, your body needs ample time to recover and adjust to the demanding loads you placed on it. Sometimes people who are newcomers to the world of exercise will try to do too much too soon, and may ignore their body when it’s trying to tell them to take a break.

In the case of some who have been into exercise for a while, they will often view these signs as an obstacle and feel the best way to deal with it is to “work through it” or “tough it out”. For some others, the problems causing them to overtrain may be more psychological. Excessive exercise is now recognized as a legitimate problem, much like anorexia nervosa or bulimia.

For most, the solution to the problem is simply to exercise in moderation or cut back on the intensity from time to time. Use periodization in your routines. When you feel the signs of overtraining coming on, reduce the intensity of your workouts for a while. When you are ready to increase the intensity again (your body will let you know), then gradually start to pick it up again.

Know your limitations, and never try to compare yourself to anyone else as this is asking for problems. There are some times when you should even just take a whole week completely off and do no exercise at all. This is like taking a vacation from work, it gives you body and your mind a chance to relax and rejuvenate so you can start again a week later nice and fresh.

Remember, if you exercise to the point of overtraining it is almost as bad as not exercising at all. Overtraining will only impede your progress, not help it and in the long run, if you let yourself overtrain, you may be headed for some very unwanted side effects.

Jim O'Neill gives you tons of valuable information on the subjects of weight loss, fitness, and nutrition to make it easy for you to live a healthy lifestyle. Sign up now for his free 7 part mini e-course at: www.mrgymfitness.com/minicourse.php

An Effective Exercise Routine for Beginners

2008-09-10T23:53:00.004-05:00

Let’s start with this very important rule: NEVER OVERDO THE FIRST FEW SESSIONS. Many beginners to exercising fall for this trap, especially when they do not have qualified trainers with them. They get overly excited and lose patience. They try to produce in two weeks what often takes years to accomplish.

They begin by going all out right from the start doing as much as they can. The next day, their joints and muscles lock up in pain. Then, they get discouraged, stop exercising for a while and give it up altogether. Workouts should start out smooth and easy.

Here is a warm-up routine to do 1 set of before every workout, but doing 3 sets of these alone can be a pretty good workout; particularly if you are a beginner.

LEG STRETCH

Lean over deeply on your left foot while your right leg is stretched out to your right side. Maintain balance.

Slowly, raise yourself with your left leg to a standing position.

As you stand, spread your feet wide apart.

Repeat this for ten counts.

Do steps 1 to 4 again; this time, alternate the legs’ position (left becomes right, and vice-versa).

This exercise warms up your legs, calves, and abdomen.

LEG SQUAT

Stand erect, chest out, with your buttocks protruding and your stomach in. Put your hands straight out in front of you. Relax.

Do squats by bending your legs to lower your body. Bend your legs until your upper legs (thighs) are parallel to the ground and you are in a squatting position. Keep your body erect as you squat.

Then raise yourself as you straighten your legs back to a standing position.

Do around 5 to 10 squats. Inhale deeply as you go down. Exhale as you stand up.

This exercise warms up your leg muscles, calves, and the muscles in your abdomen.

TRUNK TWIST

Stand with your feet about 3 feet apart. Relax.

Place your hands behind your head with your elbows out to the sides.

Very slowly, twist your body to your right without moving your legs or feet. Try to twist to your right as far as possible. Your face and body should be facing your right side while your legs remain steady. Then hold on to this position for 10 seconds.

Do the same to your left side.

This exercise warms up your legs, back muscles, and abdomen.

ARM ROTATION

Stretch out your arms to your sides. Keep them level with your shoulders.

Simultaneously rotate both arms to the front. Do this 20 times each rotation.

This exercises your shoulders, arms, and back muscles.

ARMS PRESS

Bring your right and left palms together. Have all fingers and palms pressing each other in front of you while pointing the fingers upwards.

Simultaneously push one palm against the other as hard as you can. Keep pushing for 5 seconds. Relax. Then push again for 5 seconds.

Do this ten times. Exhale as you push, and inhale as you relax.

Then press both palms in front of you while having their fingers pointing in different directions one set of fingers pointing to your left, the other set to your right. If your left fingers point to the right, your left hand should be under your right hand.

Push both palms against each other, the left palm pushing upwards, the right palm pushing downwards.

Exhale as you push, and inhale as you relax. Do this ten times. Then change the positions of your palms (left over right) and do the same procedures.

This exercises your forearms, arms, shoulders, and latissimus muscles (the muscles at the sides that give your body a V shape).

NECK PUSH

Gently move your head to your right side while your right hand gently pushes back against it. Do this once.

Gently move your head to your left side as your left hand gently pushes back against it. Do this once.

Gently move your head backwards as your left or right hand gently pushes back against it. Do this once.

Gently bow your head to the front as your right or left hand gently pushes against your forehead. Do this once.

This exercise strengthens your neck muscles. Never do neck rotations.

PUSH-UP

Do slow push-ups from 10 to 15 counts.

This exercises your arms, chest, shoulders, part of your abdomen, and part of your back muscles.

JOGGING

Jog in place for 3 minutes.

Then jog in place a lot faster for 2 minutes.

Then jog in place with a normal pace for another 3 minutes.

This exercise gives you a good leg and calf warm-up. This also serves as aerobics for your lungs and heart.

There! That ought to do it. After doing the above warm up exercises for some time, you should be ready start doing regular weight training and cardio workouts. Then just do 1 set of these exercises to properly warm up before you start each workout.

The Truth About Achieving A Ripped, Rock-Solid Chest

2008-09-10T23:37:00.002-05:00

Everyone wants a huge chest, plain and simple. It is all too common to see inexperienced lifters slaving away on endless sets of bench presses and cable crossovers in search of full, thick pecs. The reality is that there is nothing complicated about building an impressive chest. The bottom line for huge chest gains is consistency, effort and steady progression in weight and repetitions.

The chest is made up of two main heads, the pectoralis major and the pectoralis minor. To stimulate the chest using weights you will be using one of two motions: a press or a flye. If you want the greatest bang for your buck from your chest workouts, the true gains lie in your pressing movements. Flyes may have their place from time to time, but nothing can compare to the overall anabolic effect of high intensity pressing movements. I'm talking about the basic, bread-and-butter lifts such as heavy barbell presses, dumbbell presses and wide-grip dips. Save the pec-deck and cable crossovers for the pencil necked geeks on the treadmill; real men train with real lifts.

Like I said before, building a thick and well-developed chest is fairly simple. There are no secrets, magic formulas or killer techniques that will "shock" your chest into massive growth. Stick to your basic presses, focus on overload and progression, and I promise that you will see impressive gains. Here are the most effective lifts for packing muscle onto the chest:

Flat/Incline/Decline Barbell Bench Press:

A standard barbell press is the meat and potatoes of any effective chest routine. This basic compound movement will allow you to handle the most weight through the given range of motion. The incline press will shift more of the stress to the upper region of the chest while the decline does the opposite, targeting the lower/outer region. The flat bench press works the upper and lower regions equally. I highly recommend a standard barbell press as a basic component of your chest routine.

Flat/Incline/Decline Dumbbell Press:

Dumbbell presses are another basic and highly effective movement for stimulating chest development. The main advantage that they have over the barbell is that they allow you to move through a more natural range of motion, helping to prevent shoulder injuries. They also prevent strength imbalances from occurring since one arm can't cheat for the other. The only drawback is that you are not able to handle as much weight. Overall, a standard dumbbell press is an awesome movement that allows for great chest stimulation.

Wide-Grip Dips:

An amazing movement for the chest that is often overlooked. Make sure to use a wider grip and lean forward to shift the stress from the triceps onto the pectorals. If pressing your own body weight is not sufficient then you can always add weight using a weight belt. Dips are an excellent compound movement for overall chest development.

Here are a couple sample chest routines:

1) Flat Barbell Bench Press: 2 x 5-7
Incline Dumbbell Press: 2 x 5-7
Wide-Grip Dips: 2 x 5-7

2) Incline Barbell Bench Press: 2 x 5-7
Wide-Grip Dips: 2 x 5-7
Flat Dumbbell Press: 2 x 5-7

All sets should stay within the 5-7 rep range and should be taken to complete muscular failure. Write down the details of each workout you perform and focus on progressing in either weight or reps from week to week. There is nothing more to it than that. Good luck!

About The Author

Sean Nalewanyj is a bodybuilding expert and writer of top-selling Internet Bodybuilding E-Book: The Truth About Building Muscle. If you want to learn how to build the greatest amount of lean muscle mass and strength in the shortest period of time possible, visit his website: http://www.MuscleGainTruth.com/

The Ugly Truth About Exercise Equipment

2008-09-10T23:29:00.004-05:00

You have probably all seen the various fitness equipment commercials. The claims made in these commercials tend to stretch credibility to the limit. You are invited to "Get the perfect abs in 10 minutes a day" or even " Have a sculpted body in no time." Each machine claims to use cutting edge technology with the express purpose to get you in shape and lose pounds with a minimal effort. Oh boy! If it was only that simple.

We all desire to look great and feel healthy but you have to put some work in. This usually takes the form of a vigorous exercise schedule combined with a properly balanced diet. In order to lose weight and achieve a well toned body you will have to burn calories on a regularly basis. You don't have to be a genius to figure that out.

There is a plethora of fitness equipment on the market and most are just fads which are fashionable for a few months then disappear never to see the light of day again. There is, however, one that is still a major player, and that is the treadmill. Torso Track, Total Gym 1000/2000, Ab Sculptor, Ab Rockers, Ab Doers, Slam Man, Thighmasters, Toning System, Door Gym, Orbitrek are the latest thing one day and then forgotten the next.

You may ask yourself why you never see treadmills sold on infomercials? The reason is simple. It is because it is not a high profit, hyped up, exercise gadget, which is more the product of clever marketing than a serious piece of exercise equipment. Most infomercial equipment is designed for just one purpose, to make as much money as soon as possible before people discover that they don't work. Most of the price of this equipment is used in order to market it.

So who would possibly want to buy this stuff? Usually it is people who mistakenly believe that there are shortcuts to weight loss and getting in shape. Achieving your fitness goals requires that you put in some work and the results will not happen over night. No machine is going to produce the results you desire without commitment from yourself.

Have you ever seen any infomercial equipment at a health club? No, because they don't work and they're not built to last. What you will see, however, are a number of treadmills, often with people waiting their turn to use them.

It really boils down to this. Getting fit is really the prodcut of two things - time and effort. The more time and effort you put into exercising the more calories you are going to burn and the more weight you will lose. If you are looking for fitness equipment that will maximize your efforts, then a treadmill is the obvious choice.

Paul Reeve is a Personal Trainer, Presenter and Lecturer for Fitness Professionals, Sports Organizations, Sport Coaches, Corporate Organizations. Get FREE advice on exercise treadmills from his online team at http://www.treadmilladviser.com

4 Harmful Muscle-Building Myths Uncovered

2008-09-10T23:12:00.004-05:00

If you’re serious about making a solid commitment to a muscle-building program, you need to be very careful of who you take advice from. Bodybuilding and fitness is literally a multi-billion dollar industry with new websites popping up every single day. Many of the so-called “experts” out there really don’t have a clue of what they’re talking about and are only motivated by pushing expensive pills, powders and “miracle programs” on you that you don’t really need. If you don’t watch your step you may end up falling for some fatal muscle-building pitfalls that will literally destroy your gains and prevent you from ever achieving the impressive, muscular physique you desire. In this article I’m going to expose 4 very common muscle-building myths in order to keep you on the proper path to the mind-blowing muscle and strength gains you deserve.

Myth #1: In order to build muscle, you must achieve a "pump" during your workout. The greater the pump you achieve, the more muscle you will build.

For those of you who are just starting out, a “pump” is the feeling that you get as blood becomes trapped inside the muscle tissue when you train with weights. The muscles will swell up and leave your body feeling bigger, tighter, stronger and more powerful. While a pump does feel fantastic, it has very little, if anything to do with properly stimulating your muscles to grow. A pump is simply the result of increased bloodflow to the muscle tissue and is certainly not indicative of a successful workout. A successful workout should only be gauged by the concept of progression. If you were able to lift more weight or perform more reps than you did in the previous week, then you did your job.

Myth #2: Building muscle will cause you to become slower and less flexible.

This one goes back to the old days when people described bodybuilders as being “muscle bound” and “bulky”. Contrary to what you may think, building a significant amount of lean muscle mass will actually speed you up rather than slow you down. Muscles are responsible for every movement that your body makes, from running to jumping to throwing. The bottom line is that the stronger a muscle is, the more force it can apply. Having stronger, more muscular legs means increased foot speed, just as having stronger and more muscular shoulders means the ability to throw farther. Strong muscles are able muscles, not the other way around.

Myth #3: You must always use perfect, textbook form on all exercises.

While using good form in the gym is always important, obsessing over perfect form is an entirely different matter. If you are always attempting to perform every exercise using flawless, textbook form, you will actually increase your chances of injury and simultaneously decrease the total amount of muscle stimulation you can achieve. Remember, we are not robots! It’s very important that you always move naturally when you exercise. This could mean adding a very slight sway in your back when you perform bicep curls, or using a tiny bit of body momentum when executing barbell rows. Loosen yourself up a bit and move the way your body was meant to be moved. Obsessing over perfect form will actually work against you rather than for you.

Myth #4: If you want your muscles to grow you must “feel the burn!”

This is another huge misconception in the gym. The “burning” sensation that results from intense weight training is simply the result of lactic acid (a metabolic waste product) that is secreted inside the muscle tissue as you exercise. Increased levels of lactic acid have nothing to do with muscle growth and may actually slow down your gains rather than speed them up. You can limit lactic acid production by training in a lower rep range of 5-7, rather than the traditional range of 10 and above.

About The Author
Sean Nalewanyj is a bodybuilding expert and writer of top-selling Internet Bodybuilding E-Book: The Truth About Building Muscle. Learn how to avoid more common muscle-building myths by visiting his website: http://www.MuscleGainTruth.com/

Some Tips to Help Shorten Your daily Workout

2008-09-10T22:42:00.003-05:00

Does it seem from time to time that when you go to the gym and do your workout routine, it just takes too long? Maybe you’ve been noticing that you seem to be spending 20 to 30 minutes longer than you would like to. Well, what you need are some little things you can do that will not only shorten your time in the gym, but will still give you a good workout.

For openers, you can split body parts. Working the legs and arms one day, then working the chest and back one day, then working the shoulders and abdominals the next day is a good, effective way to shorten your exercise time and still give each muscle group a good, solid workout.

Another thing you can do is keep it down to one set. It is usually not recommended to do only one set during exercise despite claims made by other experts that one set can be as beneficial as 2 to 4 sets. But one set, as long as it is one good set, is better than doing nothing at all if time is the issue.

You can also do a circuit style workout with your weight training. All you do here is complete one set of one exercise, then move right along to the next exercise non stop until you’ve finished each exercise in your routine. Once done, you take a 1 to 1 ½ minute rest period for some water, and then start on set two until you’ve finished all of your sets.

If you haven’t done it before, a superset style workout can save a lot of time. This is where you work one muscle, and then work the opposing muscle or you do two exercises for the same muscle without a break. An example would be doing a bicep exercise followed by a triceps exercise. Another would be doing bench press followed by chest flies.

You will need to have a workout plan. A lot of people in the gym wander around looking lost like they are trying to figure out what to do next. That is one of the biggest time wasters there is. Have an exercise routine planned and written out on a log so you know exactly what exercises to do and in what order to do them.

Probably the one single thing that wastes more time in the gym above all is socializing. Either reduce or completely cut out “chewing the fat”. You may know people in the gym and they may have the time to approach you during a workout for conversation. If they do, just keep moving along while they talk or explain that you are on a time crunch and don’t have the time to talk right now. They usually will understand and leave you alone.

More often than not, you can save quite a bit of time by keeping these things in mind and remember to just keep moving. You get more from your exercise program by spending 40 minutes in the gym with 30 minutes exercising than you do by spending 90 minutes in the gym with 30 minutes exercising.

10 Simple Steps To Skyrocket Your Natural Testosterone Production

2008-09-10T22:31:00.003-05:00

There are many factors that determine how much muscle a person can ultimately build. Training intensity, nutrition, supplementation and rest; these are just a few of the many variables that will contribute to your overall muscle-building "bottom line". Another major factor in this giant equation is your body's natural levels of the anabolic hormone testosterone.

Quite simply, testosterone is the most important muscle-building hormone in your body and is one of the limiting factors that determines how much muscle a person can build. Here is just a small handful of the many amazing benefits that increased testosterone levels will provide you with:

- Increased muscle size and strength.
- Decreased body fat levels.
- Increased sex drive and sexual endurance.
- Improved mood.
- Decreased levels of "bad" cholesterol.

Sounds pretty good, doesn't it? Well it is, and I'm going to show you exactly how to achieve all of these benefits step by step. Before I do that, let's cover some basic biology so that we're all on the same page here. Here are the general steps that the body goes through in order to produce this incredible hormone:

First, the brain releases a substance called Luteinizing Hormone, or "LH" for short. LH basically "tells" the body to start producing testosterone. Once this occurs, the adrenal glands release DHEA into the bloodstream. LH and DHEA then travel together to the testes where testosterone production begins. Testosterone can now be released into the bloodstream to perform its magic.

So, without further ado, here are some basic methods you can implement in order to naturally raise your body's levels of testosterone and take advantage of all of its amazing benefits.

1) Use compound exercises as the cornerstone of your workouts. I'm talking about the basic, bread-and-butter lifts such as squats, deadlifts, bench presses, rows, chin-ups, dips, lunges and military presses. This will place your muscles under the greatest amount of stress in the gym and will force your body to increase testosterone production.

2) Always train with 100% effort and intensity. If you want to see real muscle gains, you must be willing to push yourself to the limit in the gym. Again, greater muscular stress in the gym translates to higher testosterone output.

3) Train your legs equally as hard as your upper body. As you may already be aware, intense leg training can actually stimulate growth in your chest, back and arms. This is due in part to the increase in testosterone that leg training induces.

4) Increase your EFA consumption. Essential Fatty Acids from sources such as peanuts, avocadoes, fish and healthy oils like flax seed, olive and canola are a great way to naturally boost testosterone levels.

5) Reduce your intake of soy. Soy protein raises the body's levels of estrogen (the main female hormone) and this has a direct negative effect on testosterone levels.

6) Limit your consumption of alcohol. Alcohol has been shown to have quite a dramatic effect on testosterone levels, so try to limit your "binge drinking" nights and keep your alcohol consumption in moderation.

7) Increase your dietary intake of cruciferous vegetables. Broccoli, cauliflower, radishes, turnips, cabbage and brussel sprouts have all been shown to dramatically reduce estrogen levels, thereby raising testosterone.

8) Lower your daily stress levels. Being overly stressed stimulates the release of "cortisol", a highly catabolic hormone that will cause your testosterone levels to plummet.

9) Increase your sexual activity. Sexual stimulation causes the body to increase the production of oxytocin which increases endorphin production (the "feel-good" chemical), and this also raises testosterone.

10) Make sure to get adequate sleep every night. A lack of sleep contributes to cortisol production, and this will lower your testosterone levels.

So there you have it, 10 basic, easy-to-follow guidelines for increasing your testosterone levels naturally.

Start implementing these techniques on a consistent basis and get ready for some dramatic muscle size and strength gains!

Sean Nalewanyj is a bodybuilding expert, fitness author and writer of top-selling Internet Bodybuilding E-Book: The Truth About Building Muscle. Learn the unbiased truth about achieving maximum muscle growth at his website: http://www.MuscleGainTruth.com/

Amino Acids Defined

2008-09-10T22:21:00.005-05:00

What are Amino Acids?

Amino acids are organic compounds composed of one or more amino groups, and one or more acidic carboxyl groups, and are the basic building blocks of protein. There have been more than 100 amino acids found in living organisms. Only 20 amino acids are commonly found in animals, the others exist in other biological systems, primarily plants.

Amino Acids are used for growth, maintenance, and repair of cells in the body. Of the 20 amino acids found in animals, 12 of them can be synthesized by the body as needed, and these are referred to as nonessential amino acids. The remaining 8 amino acids, cannot be synthesized by the body, and therefore must be acquired from food or supplement, and these are referred to as essential amino acids.

The 20 amino acids are;

Essential: Isoleucine, Leucine, Lysine, Methionine, Phenylalanine, Threonine, Tryptophan, and Valine.

Nonessential: Alanine, Arginine, Asparagine, Aspartate, Cysteine, Glutamate, Glutamine, Glycine, Histidine, Proline, Serine, and Tyrosine.

Why Supplement Amino Acids?

Arginine
Arginine is a nonessential amino acid, and it is responsible for the normal function of the pituitary glands. Arginine is used to compose the compound nitric oxide, which has many beneficial effects. Nitric oxide reduces blood vessel stiffness and increases blood flow, improving blood vessel function. Arginine supplementation is effective for lowering cholesterol, regulating blood pressure, erectile dysfunction, enhancing sexual feeling in both men and women, improving long term memory, and fighting infections.

BCAA's
Branched chain amino acids or BCAA's are the essential aminos leucine, isoleucine, and valine. BCAA's are considered to be among the most beneficial and effective supplements in any sports nutrition program. They are needed for the maintenance of muscle tissue and appear to preserve muscle glycogen stores, and help prevent muscle protein breakdown during exercise. BCAA supplements may be used to prevent muscle loss at high altitudes, prolong endurance performance, and to provide the needed amino acids not provided by a vegetarian diet.

Carnitine
Carnitine is made in the body from essential amino acids, Lysine and Methionine, and is needed to release energy from fat. Carnitine is commonly used to promote growth and development, fat-burning, increasing energy, and improved resistance to muscle fatigue. Individuals, who supplement Carnitine while engaging in strenuous exercise routines, are less likely to experience muscle soreness.

Creatine
Creatine is made up of three amino acids - Arginine, Glycine and Methionine. Our liver combines these three amino acids to make creatine. 95% of the creatine in our bodies is stored in the muscles. Creatine provides instant additional energy to the muscles. Unlike the energy provided by carbohydrates or fats, which take some time to convert to useable energy, the energy for creatine can be converted almost instantaneously. Creatine also increases muscle volume, by pulling water into the muscle cells, and decreases muscle burn during exercise. Creatine also increases protein synthesis, meaning greater muscle gain.

GABA
GABA or gamma-amino butyric acid is a synthetic compound designed to lower fat levels and increase lean muscle tissues by stimulating the brain to secrete more human growth hormone. Studies have shown GABA to be effective stimulating the secretion of HGH, and has been clinically proven to help the pituitary gland secret HGH.

Glutamine
Glutamine is a nonessential amino acid. The body relies on glutamine as cellular fuel for the immune system. After intense work outs, glutamine levels in the body are reduced by as much as 50%. Glutamine supplementation can minimize the breakdown of muscle tissue and improve protein metabolism. Studies have shown that with as little as 2 grams of free-form L-glutamine supplement, growth-hormone levels can increase up to a 400%.

Lysine
Lysine is an essential amino acid. Lysine is important for proper growth and the production of carnitine, a nutrient responsible for converting fatty acids into energy and helping to lower cholesterol. Lysine helps the body absorb and conserve calcium and maintaining the correct nitrogen balance in the body and maintaining lean body mass. Lysine is useful for patients recovering from injuries and recovery after operations, and to help maintain healthy blood vessels. It also assists in fighting herpes and cold sores.

NAC
NAC or n-acetyl cysteine is an altered form of the amino acid cysteine. NAC may assist to break down mucus and used in the treatment of bronchitis - for this reason it is used as an inhalant in hospitals in the treatment of bronchitis. It assists the body in synthesizing glutathione and helps to protect the body from acetaminophen (the ingredient in Tylenol).

SAM-e
SAM-E is a derivative of the amino acid Methionine, and is used in the treatment of many conditions including depression, liver disease, osteoarthritis, fibromyalgia, schizophrenia, and migraine headaches. SAM-E is also commonly referred to as S-Adensyl Methionine, L-Methionine, Adomet, and Ademethionine. The liver produces as much as 8 grams of SAM-e a day. Liver disease, osteoarthritis, and extensive use of prescription, and over the counter medications, can inhibit the body's production of SAM-e.

Tyrosine
Tyrosine is a nonessential amino acid. Tyrosine is needed to make epinephrine, norepinephrine, serotonin, and dopamine, all of which work to regulate mood. Deficiencies in tyrosine, therefore, have been associated with depression. Taken ahead of time, tyrosine may suppress typical bodily reactions and feelings from stressful situations like surgery, emotional upset, and sleep deprivation.

http://www.valuablecontent.com/articles/22555/1/Amino-Acid-Supplements

Diet Rules For Getting Ripped: How To Build Muscle Fast & Lose Fat At The Same Time

2008-09-10T22:14:00.003-05:00

Is it really possible to gain muscle mass and to lose fat at the same time?

I bet you have tried to do this, but may have found it a bit hard to achieve?

Well, believe it or not, it is possible to get ripped and muscly as well as shed off excess fat. You just need to know what to do!

That's right, you can get ripped, and do so pretty quickly, if you apply the tips we're going to cover in this article.

Many guys (and girls) are doing it right now as we speak. And it's great, especially for summer when we wear less clothes and the girls can see that we've got an attractive body underneath.

Understand that it takes both a good workout, and a precise diet plan to achieve this goal of getting a ripped body real fast.

And you have to do it in a specific way.

Here's the scoop.

The first step is a great workout. If you're not doing this, the rest of the plan won't work.

You'd want to workout a muscle group, with good intensity every 5 to 7 days.

Some do supersets, or some list to failure over 6-15 reps, the optimal partly depends on your body type. This will stimulate your muscles to grow, yet allowing enough time for the muscle to grow between gym sessions, so you actually gain muscle bulk..

There's more that we can go on about to get bigger quicker, but we won't delve into the details here.

Now, what about the diet? Listen up as this is where you can make it or break it.

You need to have a diet that:

1. Provide enough protein to gain muscle,

2. Stimulate testosterone production,

3. Stimulates a high metabolism, and,

4. Avoiding the wrong type of calories that cause the opposite effects to the above

But how's this done?

Here are the 5 steps in your diet to start this process today:

1. Eat lean sources of protein. Think about foods such as egg, fish, lean chicken, and whey protein. Have a good portion of this straight after your workout.

2. Thinks about the monounsaturated fats. Why? These stimulate testosterone production. They're found in avocado, and extra virgin olive oil. Don't go overboard as they contain dense calories. Just try 2 teaspoons a day of olive oil for example.

3. Straight after your workout, have a high GI carbohydrate, such foods as honey or jam. This will satisfy your sugar fix, yes. But also it will help you absorb the protein and creatine (if you're taking this).

4. Have no high GI carbs in the evenings before bed. If you're doing this, this may be the only thing you have to do to get your body going in the right direction. Your metabolism is slowing, so no high GI carbs at this time please! It's the worse time to have it, and some guys get fat just with this one action.

5. Eat 6 meals a day, as it increases your metabolism. Many Hollywood celebrities do this, as it works. But keep the meals reasonable. Eat til you're 80% full, not excessively, and you'll feel more even during the day - no hunger pangs and no binging.

So there you go. You now have the top key secrets to getting a ripped body fast.

And as a bonus, you'll actually become healthier, and feel even more energized at the same time. So go for it!

There are more valuable tips on my website to refine your diet further, for example, if you're finding that you're not getting big and gaining muscle despite a good diet, or, you're putting on fat at the same time as muscle.

Get yourself a great body that other guys are jealous of, in a matter of weeks, not months.

Lucas Ryan helps you to gain muscle and lose fat so that you can show off your bodybuilding efforts and look ripped in no time. For more valuable tips visit his site on high protein diets and other top bodybuilding diet plans that work.

http://www.valuablecontent.com/articles/22647/1/Diet-Rules-For-Getting-Ripped%3A-How-To-Build-Muscle-Fast-%26-Lose-Fat-At-The-Same-Time

Taking Your Bodybuilding Workout Past The Plateau

2008-09-10T21:57:00.002-05:00

You've been working your workout plan and are experiencing some frustration because you have noticed that you are maintaining your weight, staying at the same strength for months now and it's worrying you! Stop the frustration - you are not doing anything wrong, you have just experienced a "plateau" you need to take your workout plan to the next level; here is how to do that:

Your Warm up:

It is important to do a warm-up before each of your exercise sets. Utilize approximately 50% of the weight you are going to be using for your main workout. A good warm-up is to do 4 to 6 reps of this 50% weight. You want to do enough to just warm up your muscles.

Exercise Sets:

Work your plan of exercise sets based on your routine, which should include the following:

Abs, barbell bicep curls, barbell overhead shoulder presses, bench presses, dumbbell pullovers, leg curls, leg extensions, standing calf raises, squats, weighted dips, and also weighted pull-ups.

Workout Tips

Never, ever workout without a workout partner

Time your workout to last no longer than 45 minutes. This includes your rest periods in between sets. The caution here is that if you workout longer than 45 minutes the hormone, cortisol will increase and this will be counter-productive to your goal. The best results are seen when you make a time goal along with your workout goal. Stay focused on working your sets with rests in between sets and accomplishing your workout plan within your 45 minute time limit; get in, work hard, stay focused, get out.

Choose your weights based on achieving the number of reps and not any more than that number. You will know you have chosen wisely because you will physically be unable to complete another rep.

Do not cheat on your form - concentrate on achieving perfect form each and every rep. Use full range of motion and on the way down (2 seconds time span with 2 seconds on the way up). Absolutely no weight jerking allowed. You want a smooth up and down motion. If you experience jerks, move back down to the lighter weight.

Stay in motion during each set. Rest periods are for resting not during your sets. Watch especially during your squats to not lock your knees, arms or legs and rest even for a second. Keep the smooth motion going without a hesitation.

Do not stop when you reach bottom of any exercise. It's tempting at the bottom of a curl to stop - but do not give in to this temptation.

Taking Your Workout Plan Up a Level

3 day a week workout plans

Example:

Monday workout

Tuesday no

Wednesday workout

Thursday no

Friday workout

Saturday and Sunday no

Intermediate bodybuilders will benefit from a 2.5-day workout plan

Example:
Monday workout

Tuesday and Wednesday no

Thursday workout

Friday and Saturday no

Sunday workout

Monday and Tuesday no

continue with this one day workout, 2 days no workout.

Plateau Tips

You must increase your workout for your body to increase in strength.

Example:

Last workout 220 lbs for 10 reps

This workout 225 lbs for 8 reps

Next workout 225 lbs for 9 reps

Then next workout 225 lbs for 10 reps

Repeat the pattern with 5 lb increments on weight

In order to remember your workout plan, write it down. Do not rely on memory. Follow your plan, stay focused, and take rests in between sets and above all use a workout partner!

http://www.valuablecontent.com/articles/25967/1/Taking-Your-Bodybuilding-Workout-Past-The-Plateau

8 Ways to Boost Your Testosterone

2008-09-10T21:44:00.003-05:00

Many men, myself included, are looking for a safe and effective way to boost their natural testosterone. Increased testosterone levels have many benefits, especially for men who are over 35. It will make you not only look better, but feel better as well.

So, what are the safe, legal and effective ways that we men have to boost our natural testosterone levels?

I want to take a look now at 8 popular testosterone enhancing sports supplements. You may or may not have heard about all 8, but do you know if they actually work? This article will answer that question for you.

Here are the 8 testosterone boosters we will be looking at:

1. ZMA
2. Tribulus Terrestris
3. Fenugreek
4. Activate by Designer Supplements
5. 6-OXO
6. Avena Sativa
7. Tongkat Ali
8. Yohimbe

ZMA � ZMA is a designed mineral formula comprised of zinc monomethionine aspartate, magnesium aspartate and vitamin B-6. They are combined in specific ratios to supposedly maximize the effectiveness of ZMA. A 1999 study showed increases of up to 30% in free and total testosterone during an 8 week study of NCAA football players. However, this study was conducted by one of the owners of the company that holds the patent on ZMA. Not completely unbiased.

ZMA may have helped testosterone levels because the mineral zinc and magnesium play important roles in the production of anabolic hormones, especially testosterone. The study participants were shown to have borderline deficient levels of both minerals at the beginning of the study, so raising their levels to normal could have accounted for the rise in testosterone.

I wouldn't rule out ZMA completely, most people in the U.S. are deficient in both zinc and magnesium. The additional zinc and magnesium could bring your levels up to normal and thus help your natural testosterone production. 8 out of 10 stars!

Tribulus Terrestris � This is a weed that grows in temperature and tropical climates and has been used for centuries to increase libido in males. Does it also increase testosterone levels as many supplement companies would have you believe? That depends on who is taking it.

Tribulus terrestris HAS been shown to increase testosterone levels by as much as 30%, but only in individuals who have low testosterone levels to begin with. It will raise your levels to normal, but it will not raise them if you already have normal testosterone levels.

So, tribulus terrestris is partially useful as a testosterone booster. If you are overtrained, if you are on a low calorie �cutting' diet or if you are recovering from steroid or prohormone use (as part of PCT) tribulus terrestris can be useful n raising your testosterone levels. Don't expect that it will give you super high test levels or significantly increased libido. 6 out of 10 stars!

Fenugreek � Fenugreek is an herb found primarily in Indian food. It has historically been used by nursing mothers to increase milk production. Studies on fenugreek are scant, but it has been shown to decrease blood sugar levels of type II diabetics.

Recently, fenugreek has found its way into bodybuilding supplements as as testosterone enhancer. There is no proof at all that this is true. Because of it's effect on blood sugar levels it could be useful as a cutting supplement used to lower blood sugar and insulin spikes. 2 out of 10 stars!

Activate � Activate is a fairly new product from Designer Supplements that claims to increase free testosterone levels in the body. The active ingredient has been trademarked under the name Divanil and is an extract of the stinging nettle plant.

Your body has both free testosterone and bound testosterone. Only the free testosterone is of use to you in building muscle. So, you may have high testosterone levels, but if all of it is bound it is useless to you for muscle building.

Your body controls the amount of free testosterone through a protein called Sex Hormone Binding Globulin (SHBG). The SHBG binds to your free testosterone making it unavailable for muscle building. Activate works by inhibiting (decreasing) the SHBG in your body. This means more of your testosterone is free to help with your muscle building.

There are no studies confirming the rise in free testosterone levels, but there are studies showing that lignans from stinging nettle extract inhibit SHBG and user feedback is almost unanimously positive. I myself have used Activate several times and find that it increases focus in the gym, hardens my muscles and also increased libido. 10 out of 10 stars!

6-OXO � This is a product developed and trademarked by Ergopharm. The active ingredient is 4-etioallocholen-3,6, 17-trione. There have been several studies to date that validate 6-OXO as a testosterone booster. These studies while small have shown average free testosterone increases of 126%. Longer term studies are still underway, but initial reports are positive. 9 out of 10 stars!

Avena Sativa � Please don't believe the hype behind avena sativa. Avena sativa is the scientific name for wild oats. Tasty and a good source of carbohydrates to be sure, but a testosterone booster? No way! There are no studies or historical evidence that avena sativa does anything to increase testosterone levels. 0 out of 10 stars!

Tongkat Ali � Tongkat ali is an extract from the root of the Eurycoma shrub found mainly in Malaysia and Indonesia. It is also called Longjack and Eurycoma Longfolia.

Traditionally it has been used as an aphrodisiac as well as a libido booster in SE Asia. Studies confirm that it works very well, increasing both sexual function and endurance as well as libido.

Researchers are unsure how Tongkat ali works, but they believe that it both increases testosterone production and increases free testosterone. Like a 1-2 punch. Common effects from Tongkat ali are increased well being, better body composition, increased libido and increased focus and aggression.

Tongkat ali does take some time to start working so it may take up to 2 weeks before you start to see its effects. You also need to make sure you are getting an extract of the root powder and not just root powder. The extract is more expensive, but necessary. 8 out of 10 stars!

Yohimbe � Yohimbe has been used as a testosterone booster as well as a fat loss aid. While it does aid in fat loss through several mechanisms, there is no proof that it boosts testosterone levels.

It is likely that people believe it increases testosterone because it does increase libido, however the libido increase is not due to a testosterone increase. Yohimbe works partially as a vasodialator which means it opens up blood vessels, especially those in the lower extremeties such as the genetalia.

Yohimbe has also been shown to have several negative and possibly dangerous side effects and many physicians advise their patients not to take yohimbe because of these side effects. 3 out of 10 stars!

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The author has been an amateur weight trainer for 24 years and is avidly interested in performance improving supplements.
http://www.anabolicandsteroid.com

Build Muscle Mass - 3 Key Ingredients to Building Lean Muscle Mass Quickly

2008-09-10T21:20:00.003-05:00

If you’re anything like I was a short while ago, “a skinny guy trying to build muscle mass”, then I have some important tips that could help you start seeing results instantly.

There are 3 key ingredients that you MUST HAVE in order to build muscle mass and quickly at that. And here they are:

Muscle Mass Ingredient #1 – More Protein

If you want to build muscle mass quickly then this is a “must”. Just remember, the only thing that can build muscle in your body is Protein. So if you’re not consuming enough protein it’s IMPOSSIBLE to build lean muscle mass and stack on the pounds.

In order to maintain your weight, you should be consuming 1 gram of protein for each pound of body weight. So if you’re a 150 lb. guy then in order to maintain your muscle mass at that weight you need to consume 150 grams of protein each day. And if you want to build muscle mass, you’re going to have to consume “more” protein, to not only maintain the muscles you have now but to build more.

So if you want to build muscle mass quickly and safely a general rule of thumb is to consume 1 – 2 grams of protein for each pound of body weight. So if you’re a 150lb. guy you’d want to consume at least 150 grams of protein upward to 300 grams of protein a day.

Muscle Mass Ingredient #2 – More Carbs

Despite what Dr. Atkins said, for all us skinny guys “Carbs are GOOD”. We need carbs as a source of energy. But you don’t want to consume just any ‘ol carbs. You want to consume a lot of complex carbs rather than simple carbs.

In other words, you still want to stay away from the sweets and simple sugars that are found in a lot of our junk food, and you want to consume more complex carbs like those found in whole wheat bread, brown rice, sweet potatoes, whole grain cereals, yams, spinach etc.

Why complex carbs? Because unlike simple carbs (sugars) it’s virtually impossible to turn complex carbs into fat – which means more energy to burn (work out with) and less fat to deal with in the end.

If you want to build muscle mass fast, ideally you’d want to consume 2 – 3 grams of carbs for each pound of bodyweight a day.

Muscle Mass Ingredient #3 – Heavy Weight Training

You cannot build muscle mass without “Heavy weight training”. Let’s just put it this way “the more stress (heavy weight) you put on your muscles, the more it will grow”. And it’s simply because when you put extreme stress on your muscle by lifting heavy weights, your body responds (builds more muscle) so that next time it won’t be as hard or strenuous on your body to lift the same weight.

Ideally, if you want to build muscle mass - lean muscle mass to be more specific, you’d want to lift weights that allow you to do 6-8 reps and no more.

Of course there’s a whole lot more to building muscle mass, but if you follow these 3 key ingredients you’ll be on the road to building lean muscle mass quickly and a whole lot easier than you ever thought possible. Good luck and grow “Massive”.

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This article has been written by Richard Knight, a “former skinny guy” and weight gain consultant. Richard teaches other “Average Joes” step by step how to build lean muscle mass in 28 days FLAT with his own weight gain system. Get his FREE tips today. . . http://www.skinny2massive.com

How To Burn Fat Without Cardio Or Dieting

2008-09-06T21:22:00.003-05:00

I hate cardio.

I hate treadmills, exercise bikes and elliptical machines. I hate exercising for hours at a time, just to burn off a few measly calories.

Luckily, I recently discovered a way to burn NINE TIMES more fat without wasting my time on the treadmill.

Oh, and best of all, I didn’t have to go on a diet or restrict my eating in anyway.

Here’s what this is all about:

Scientists in Japan have now confirmed what you knew all along: Simply put, you burn more fat by working out intensely than you do when you “dog” it.

Unfortunately, all the “weight loss experts” told us that the only way to burn fat was to exercise at a steady pace for 45-60 minutes at a time. Yuck! 60 minutes on a treadmill, watching CNN? No thanks.

I decided to try the routine that the scientists in Japan developed, one commonly known as high intensity interval training.

Here’s what happened:

Instead of huffing and puffing on a treadmill for an hour each day, I slashed my workout time to just FOUR MINUTES. No, that’s not a misprint. I exercised for just 240 seconds.

In four weeks, I got into the best shape of my life. My heart and lungs were stronger than ever. My bodyfat levels dipped into single digits and my abs (which had been hiding under a layer of fat for quite some time) came into view.

How could I make such a dramatic transformation in just 4 minutes a day? Well, the high intensity interval training routine actually burns more calories in 4 minutes than working out in the traditional manner for an hour or more.

Here’s the science:

When you perform traditional cardio, your metabolism rises while you are working out. But as soon as you stop your exercise, your metabolism drops back down to normal levels.

But when you do High Intensity Interval Training, you don’t burn very many calories during your four minute workout. But your metabolism stays elevated for 24-48 hours after your workout! So you’re burning calories and fat all day long.

How To Kick Start Your Metabolism And Blow Torch Body Fat

If you’re ready to finally burn off that stubborn body fat, you may want to give high intensity interval training a go (assuming your doctor says it’s ok).

Instead of walking on a treadmill for 60 minutes at the same pace, try alternating speeds every minute. This forces your body to constantly adapt and you’ll burn more calories.

Next, increase your speed and drop your workout time down. You don’t need to waste 60 minutes a day when you learn how to push yourself.

Finally, keep at. High intensity interval training is not easy… but the results come quick. Don’t be surprised if you end up in the best shape of your life.

Matt Marshall recently wrote the book on High Intensity Interval Training.

To learn how you can burn fat, jack up your metabolism and burn off ugly body fat without cardio and without dieting visit: http://www.NoMoreCardio.com

Article Source: http://EzineArticles.com/?expert=Matt_Marshall

How To Get Rid Of Stomach Fat In 4 Minutes A Day

2008-09-06T20:10:00.007-05:00

If you want to get rid of stubborn belly fat and the ugly layer of lard sitting on top of your stomach, then pay attention. Because top Japanese scientists have discovered a way to burn off the fat over your stomach in just 4 minutes a day. Sounds too good to be true right? I thought so. So I put their system to the test. Here’s what happened: The Japanese scientists wanted to find the most effective way to burn off stomach fat and get in shape fast.

So they set up a scientific experiment. The first group did traditional cardio exercise… meaning they hopped on an exercise bike and peddled away at a steady, medium intensity for 45-60 minutes a day. But the other group only did 4 minutes of exercise a day. This group alternated speeds constantly during the 4 minutes. 30 seconds of peddling fast, 30 seconds slow.

After six weeks, the Japanese scientists measured the body fat of each group and they found that the group who only worked out for 4 minutes a day lost NINE TIMES as much fat!

How is that possible? Well it turns out that by constantly changing the speed of your workout, you jack up your metabolism for up to 24-48 hours AFTER your workout. Which means more calories burned… and more stomach fat melting away.

I tried it myself. It wasn’t easy. But heck… it was only 4 minutes a day!

After a month, I was in the best shape of my life. My abs were popping, my stubborn stomach fat was gone… and I had more energy than ever before. If you want to burn off your stomach fat, give this a try:

Instead of exercising for 60 minutes a day, drop down to 5 or 10 minutes. Sprint for 30 seconds… and then walk for 30 seconds. Keep repeating that. You may not make it more than a few minutes… but your extra effort will be rewarded. Because your metabolism will spike and stay elevated all day long. And when your metabolism stays up, your body fat goes down. So if you’re ready to burn off all that stomach fat, take a tip from our friends over in Japan and ditch your traditional cardio methods.

Want to learn how to transform your physique in the fastest possible time? Ready to naturally skyrocket your metabolism so you can eat the foods you love and STILL burn fat?

Head over to http://www.NoMoreCardio.com and claim your FREE report titled, "The Secrets of A Scorching Metabolism"

Article Source: http://EzineArticles.com/?expert=Matt_Marshall

How To "Fix" A Slow Metabolism

2008-09-06T19:29:00.003-05:00

If you struggle with your weight, if you put on pounds just by smelling food and if you secretly hate anyone who says “I eat all day but I just never put on weight!”… then there’s a very good chance you may have a slow metabolism.

Your metabolism is basically how many calories your body burns just to keep you alive.

If you have a slow metabolism, then your body doesn’t burn a large number of calories and you will tend to put on weight easily.

If you have a fast metabolism, then your body is burning more calories and you probably find it easy to maintain your weight and melt body fat without dieting or exercise.

How To “Fix” A Slow Metabolism

Luckily, there’s a proven way to actually “jack up” your metabolism. Which means you’ll end up burning more calories, burning more fat and losing more weight even while you’re sitting around.

You don’t have to pop any pills. You don’t have to change your diet. And you don’t have to submit to any time consuming exercise programs.

Here’s the deal:

Scientists in Japan have discovered a 4 minute method that actually elevates your metabolism!

Now, traditional exercise programs raise your metabolism but only while you’re working out.

Here’s what I mean: Let’s say you get on a treadmill and power walk for one hour. Your body will burn extra fat and calories during that hour, but after you stop, your metabolism will return to normal.

So your metabolism is “up” for one hour, and low for the other 23 hours a day.

But with this Japanese 4 minute method, you only exercise for 4 minutes… but you metabolism skyrockets and stays elevated for 24-48 hours after your workout!

The Japanese 4 Minute Method

Here’s how it’s done:

Pick your favorite cardiovascular exercise, be it running, walking, biking etc. Now instead of chugging along at a steady pace for 30-60 minutes, you’re only going to be actively moving for 4 minutes. Total.

But you’re not going to stay at steady speed. You’re going to change your speed every 30 seconds, so your body never has a chance to adjust.

By constantly altering your speed, you force your body to jack up your metabolism and in turn, your metabolism stays elevated for 24-48 hours afterward.

So if you’re having trouble melting fat, give this Japanese 4 minute workout a try.

To learn how you can burn fat, jack up your metabolism and burn off ugly body fat without cardio and without dieting visit: http://www.NoMoreCardio.com

Article Source: http://EzineArticles.com/?expert=Matt_Marshall

Is Michael Phelps Lazy?

2008-09-06T19:13:00.000-05:00

Michael Phelps won his sixth gold medal of this years Olympic gains. And he did it with ease.

Before the race, NBC did a very interesting story on Phelps' build and structure.

What they revealed may change the way you think about the most dominant swimmer in Olympic history.

Here's the deal:

The journalists involved basically pointed out many of Phelps' physical characteristics that make him such an incredible swimmer.

For example: He has huge hands, which allow him to scoop more water than the average person. He has size 14 feet, which propel him through the water with each kick. He stands six feet four inches tall, with a wing-span of nearly six feet seven inches. And he has a long torso and short legs. All of these physical characteristics add up and the end result is the fastest man ever to hit the water.

So is Michael Phelps Lazy?

Michael Phelps was born with the right physical characteristics to make him an incredible swimmer. So does that mean that he never has to practice, never has to train and would still automatically win gold?

Of course not.

If Phelps had never learned how to swim, all his physical advantages would never have been recognized.

If he did not train with the best coaches, he still may have been a good swimmer but he would never have shattered world records. It was only by combining the physical advantages he received from his parents, and years of hard work and training that Phelps became the dominant swimmer he is today.

So What Does This Have To Do With Building Muscle And Burning Fat?

Just like Phelps, many top bodybuilders and fitness "gurus" are born with the right physical characteristics to help them excel.

Top bodybuilder are born with long muscle bellies, perfect proportions, ideal skeletal formation, increased muscle fiber density and advanced nutrient partitioning abilities.

Which means that many top bodybuilders and fitness gurus find it relatively easy to gain muscle and burn body fat.

This doesn't mean that they are lazy or that they don't have to train. But it does mean that these genetically-gifted individuals will get results even when training in a haphazard manner.

Is There Any Hope For The Average Joe?

If you're a short guy with small hands and small feet you'll probably never beat Michael Phelps in the pool. You could train for decades but Phelps will always have the upper hand because of his physical advantages.

But that doesn't mean that you can't become an incredible swimmer. You can still get amazingly fast in the pool with the right training and instruction. It's the same way with building muscle and burning fat. If you're an average guy, you could train for decades and you'll never win a bodybuilding contest.

Why? Because you simply don't have the right physical advantages.

But that doesn't mean you can't develop an incredible (albeit, not a championship-level) physique with hard work and dedication.

Consider The Source

So if you're an average guy looking to become a better swimmer, Michael Phelps probably would not be the best coach for you. You would probably do better if you could find another average guy who transformed himself into a top swimmer even without physical advantages.

When it comes to building muscle and burning fat, this advice still holds true. Reading about how Arnold or other top bodybuilding champions build their physiques won't do diddly-squat for you. Because what worked for them will NOT work for you.

You would be much better served by following the advice of another genetically average guy who found a way to get results even without physical advantages.

***
Matt Marshall is not a personal trainer or a professional bodybuilder. He's just a former skinny guy who figured out how average guys (with average genetics) can build muscle and develop outstanding physiques.
Check out his blog here: http://www.AverageWhiteDude.com

Article Source: http://EzineArticles.com/?expert=Matt_Marshall

The 5 Best Abdominal Exercises Most People Are Not Doing

2008-09-06T17:52:00.002-05:00

Everyone has their own opinions about the best abdominal exercises. There are, however, one principle that cannot be ignored when it comes to picking great exercises for building six pack abs:

You need to both exercises that isolate the abdominal muscles and full body exercises that help burn fat. If you're simply doing static exercises that isolate the abdominals, you're selling yourself well short.

Here then are 5 of the best abdominal exercises that most people are not doing.

1. Mountain climbers.

With this exercise you get down into the pushup position, then basically "run" on the spot. Imagine climbing up an incline on all fours, but of course you're not moving forward, but staying in one place with only your legs moving. First bring up one leg to your armpit, then switch to the other.

This is a great full body exercise, an excellent fat burner and it really engages the abdominal muscles.

2. Static jumps.

Closely related to mountain climbers, with this exercise you also assume the pushup position. Instead of alternating between bringing your legs forward, here you "jump" forward with both legs at once, landing your feet beneath your chest while keeping your hands planted on the ground. Kick back to straighten your legs and repeat.

Done correctly, this is once again an excellent full body exercise. It sounds easy, but after a few repetitions you'll feel a bit differently about it! One of the best abdominal exercises you can do.

3. Hanging leg lifts.

This exercise is done while hanging from, preferably, a pull up bar. Hang with your arms and legs extended. Now raise your knees, bringing them in towards your chest. Do not jerk, use a smooth, controlled motion. Another, tougher variation of this exercise can be done by keeping the legs almost straight and then lifting them in front of you until they're level with your waist.

You can also do a few pull ups in between every few repetitions of this exercise.

4. Towel slide.

For this exercise you need a smooth surface that will allow a piece of cloth, like a towel or old shirt, to slide freely. In other words, a tiled floor will work, a carpet won't.

For this explanation we'll assume you're using a towel. Assume the pushup position with your feet on the towel. Now, while keeping your legs and arms straight, slide your feet in towards your hands (until they're more or less in line with your waist), then slide back into the full pushup position and repeat. Focus on using your abdominals to do this.

To turn this into a more involved full body exercise, do some pushups after every two or three slides.

5. Jack knives.

This is another great abdominal exercise. Lie flat on your back, legs straight and arms stretched out over your head. Now, lift your legs while keeping them straight, and at the same time lift your arms (also keeping them straight) to touch your legs in the air above your waist. Never jerk when you do this exercise, maintain a smooth controlled motion. When you can't do any more reps without jerking, it's time to stop.

These are some of the best abdominal exercises, so be sure to mix some of these into your exercise routine for great results!

For more of the best abdominal exercises and tips on how to get 6 pack abs, visit bestabdominalexercises.com

Article Source: http://EzineArticles.com/?expert=Nicolaas_Theron

How to Get Ripped Abs Quick - 3 Super Abdominal Exercise Tips

2008-09-06T17:47:00.003-05:00

So, you want to get ripped quick. With or without ab exercise equipment. Maybe summer is coming and you want to look really good in those swimming trunks or bikini.

Bad news...you're not going to get ripped overnight. Good news...it can be done in a realistic time frame, which will of course depend on your current condition.

Get Ripped Quick - Super Tip 1: Sorting out your diet

First of all you need to sort out your diet. Don't cut down on your calorie intake too severely as this can lead to muscle loss and also negatively affect your metabolism.

Ideally you want to strike a good balance between your intake of fat, carbohydrates and also protein.

The most important foods that you should cut out are refined sugars and starches. On the flip side you'd want to make sure you take in plenty of whole, natural, unprocessed foods like vegetables, organic meat, nuts, fruit and eggs.

Super Tip 2: What are the best type of cardio exercises to do?

Forget about doing endless long cardio in your ab exercise routine. You want to switch to shorter, more intense workouts. Not only are they more effective at speeding up your metabolism, but they're also more fun, easier to fit into your busy schedule and easier to stick to. Examples include:

Rope Jumping
Short Sprints
Hill Sprints
Stair Climbing
Interval Training
Waist High Roundhouse Kicks on a Punch Bag

If you don't know, interval training is quite simply where periods of intense exercise are mixed with periods of less intense exercise, or recovery. A simple example would be doing a 70m hill sprint, then walking back down before doing another.

Interval training improves the performance of the cardiovascular system and also helps remove the risk of strain injuries that can occur during repetitive endurance exercises.

Quite simply, you burn more calories during short, high intensity exercises than with long, slow cardio exercises. If you want to get ripped quick, interval training is the way to go.

Don't over train, however. You will inhibit your body's recovery and get exactly the opposite results of what you want. An injury caused by over training can also put you out of action for a long time, and there's no need for me to explain what that means. Exercise about 3, maximum 4 times a week, and listen to your body.

Super Tip 3: What are the best abdominal exercises to do?

Focus on full body exercises instead of exercises that only isolate the abs. Most of your exercise time should be spent on these. I'm talking about pushups, pullups, squats, lunges, mountain climbers, static jumps. These are specifically exercises that don't even require any ab exercise equipment, gym equipment or weights.

To get ripped quick you need to engage your entire body. Be sure to include some exercises that specifically target and isolate the abs in your routine, like jack knives, suspended leg lifts and reverse crunches, but don't do ONLY those. Get your whole body working and you'll burn fat much more effectively.

Nicolaas Theron shares more of the best abdominal exercises, full ab exercise routines and a ton of useful information at http://www.bestabdominalexercises.com

Article Source: http://EzineArticles.com/?expert=Nicolaas_Theron

Traditional Warm-Ups Are Flawed - Three Common Mistakes Preparing For Your Workout

2008-09-06T17:27:00.002-05:00

Just like any race, the start is crucial! The warm-up can make or break your workout. It is the most misunderstood aspect of training. Traditional warm-ups are seriously flawed. Quite frankly, most people shoot themselves in the foot before they even begin. Let's examine three common mistakes that people make preparing for their workout.

Mistake #1 - Aerobic activity before weights.

It takes only 10-15 seconds of muscular contractions to raise body temperature by 1ºC and a proper warm-up should raise body temperature by 1-2ºC (1.4-2.8ºF) enough to cause sweating. That's it!

In fact, simply going through the motions of any exercise is sufficient to supply blood to the appropriate working muscles. Just a few repetitions is all you need to really warm-up the muscles; aerobic activity is not necessary as it will zap valuable energy and time.

Rehabilitation specialist, Paul Chek, states: "Resistance training induces specific stress to the muscles, tendons, ligaments and joints of the arms, legs and/or involved spinal structures. The loads are often high, requiring significant activation by the nervous system. Although aerobic exercise activates the cardiovascular system and warms the body, this type of warm-up is only specific to the working joints." Think about it, how specific is a stationary cycle as an upper body warm-up?

Instead of aerobics, perform the following dynamic stretching routine before every workout. Start slow and shallow and gradually increase speed and range with each repetition; 5-10 reps per movement is all you really need.

DYNAMIC STRETCHING ROUTINE

1. Squat

2. Split Squat

3. Toe Touches

4. Waiter's Bow

5. Side Bends

6. Trunk Twists

7. Arms Vertical

8. Arms Vertical Alternating

9. Arms Horizontal

10. PNF Pattern

11. Arm Circles

12. Wrist Flexion/Extension

13. Wrist Circles

14. Shoulder Shrugs

15. Head Tilt

16. Head Rotation

Mistake #2 - Static stretching before weights.

Static stretching prior to weight training will sedate your nervous system and make you weaker. Numerous studies reveal that muscle stretching will inhibit maximum strength and power. In fact, acute static stretching can decrease strength and power of the stretched muscles by as much as 5-30% for as long as 90 minutes. By then, your workout is over! Dynamic stretching, on the other hand, is useful to simulate the velocity of your training and will help rev up the nervous system in preparation for activity.

The only time you should even consider static stretching before weight training is if you have some extremely tight muscles that, essentially, need to be turned off. The law of facilitation is often recited when referring to these tonic muscles as they tend to rob the neural message during movement.

For instance, if you experience rounded shoulders (i.e. a kyphotic posture) and you plan to work your back, it may be a good idea to stretch out your chest to liberate greater range of motion when rowing or pulling. Since static stretching will disrupt the optimum contraction length and temporarily weaken the fibers, it would be wise to use this form of stretching on antagonistic muscles (such as the chest) prior to working the agonists (which is the back in this case.)

Mistake #3 - Too many repetitions.

In a specific, or related, warm-up, the goal is to prepare the central nervous system (CNS) for a highly specific task. You need to tell the body two things and two things only: what is the range of motion and intensity (i.e. load) that you will use during your work sets.

In essence, specific warm-ups provide practice sets where you can rehearse proper form and technique. Doing too many repetitions during any warm-up will increase lactate levels and decrease strength and performance since lactic acid significantly impairs the nervous system's ability to recruit high threshold motor units.

If that's not bad enough, people actually get injured when they do high reps for a warm-up. Research indicates that pec tears from benching are linked to too many reps in a warm-up. It's true!

Simply perform the exercise that you wish to train - pyramid the load upwards until to reach your working weight and keep the reps below 6 (between 1-5 repetitions works best.) It is better to do more sets at low repetitions than low sets at high reps during a warm-up!

Unfortunately, most warm-ups lack structure and purpose resulting in a poor workout, or worse, injury! Throw tradition out the window. The days of doing unnecessary and non-specific aerobic work followed by the mindless, boring and sedating act of static stretching as part of your warm-up are long gone. Research shows that there are better ways to increase strength during your workouts - the art is being able to apply that science to your training. Remember, the goal of a proper warm-up is performance not fatigue!

John Paul Catanzaro, B.Sc., C.K., C.E.P., is a Certified Kinesiologist and Certified Exercise Physiologist with a Specialized Honours Bachelor of Science degree in Kinesiology and Health Science. Check out John Paul's DVD, Warm-Up to Strength Training, for some powerful techniques to increase strength and improve performance. It has received a thumbs-up from many experts including Drs. Eric Serrano, Mark Lindsay, and Ken Kinakin as well as Olympic strength coach, Charles Poliquin. Visit http://www.StrengthWarmUp.com for more information.

Article Source: http://EzineArticles.com/?expert=John_Paul_Catanzaro

Dehydration Is Against The Law

2008-09-06T17:11:00.002-05:00

Proper hydration is important for law enforcement officers. Even a slight state of dehydration can impair your ability to think and perform.

Dehydration can occur in less than 10 minutes and may cause muscle cramps, unnecessary fatigue which leads to fear, diminished strength and can affect an officer's performance under fire. Even at one-percent dehydration, you lose much of your fine and complex motor skills.

Many times, if you are thirsty, you are already in a state of dehydration. A simple way to gauge your water intake is by the color of your urine: if it is clear, you are probably taking in enough water; however, if it is dark and cloudy, you should increase your water intake.

In general, you need to consume at least half your body weight in ounces of water a day, and the more diuretics you consume in the form of coffee, tea, or alcohol, the more water you need. In reality, there is no reason to drink anything but water.

Also, the more you sweat, the more water you need. Police officers are chronically dehydrated due to the uniform they wear. The body armor does not breathe and it is worn in a nylon carrier. Again, proper hydration is imperative!

So if you weigh 200 lbs., you need to take in 100 ounces, or roughly 12 glasses of water a day. It takes discipline to drink this much water daily, but it makes a big difference in energy levels.

A good strategy is to fill your bottles first. For example, 12 glasses of water is equivalent to 3 1-liter bottles. Put these out on the counter first thing in the morning as your quota for the day. A simple way to accomplish this task is to drink 1 liter in the morning, 1 liter in the afternoon and 1 liter in the evening.

That takes care of the quantity next comes the quality.

The type of water you consume is very important. On one side of the coin you have tap water, which is loaded with chemicals, such as chlorine, fluoride, estrogens, etc., and on the other side is distilled water, which leaches minerals from the body. It is best to use either bottled spring water or filtered tap water.

Your water should contain at least 300 ppm (which is equivalent to 300 mg/L) of total dissolved solids. If the label on the bottle displays a lower number or you are using filtered water, then you can increase the mineral content by simply adding a pinch of sea salt.

You may not realize that only 1% of water in the world is actually drinkable by humans. Anything you can find in the medicine cabinet can be found in the drinking water supply. And bottled water is no better - only 10% of it comes from the original source, the rest is city water!

Not only can you (and should you) filter water to remove chemicals, but you can also purchase a special filter to make water more alkaline - the way it was thousands of years ago - or you can simply squeeze a fresh lemon into the water. Although a lemon may seem acidic on the outside, inside the body it has an alkalizing effect. This will reduce acidity, improve digestion and add flavor to the water. This practice alone will increase energy levels in a matter of days. Pure water filters filter out 98% of toxins but they do not make water alkaline.

Also, avoid cloudy plastic bottles as they leach chemicals into the water. Clear plastic is better and glass is the best. If you are drinking water from a plastic bottle, and it tastes like plastic, spit it out and do not drink that water! If you finish the bottle, you will consume a whopping dose of estrogen. You can purchase water in glass bottles, or if you are looking for a safer alternative, stainless steel containers are also available.

At home or even at the office, use filtered water stored in a glass pitcher at room temperature. Contrary to popular belief, cold water can actually hinder absorption; room temperature is best. Remember to squeeze half a lemon and add a pinch of sea salt for best effect.

Water is the most overlooked nutrient. It is both anabolic and anticatabolic, and enables chemical reactions to occur. Water dissolves substances, lubricates processes, regulates body temperature (i.e. perspiration cools the body), transports nutrients and removes waste products, and as you may suspect, body cells are composed of mostly water. In fact, water forms the greatest component of the human body making up 50-60% of its weight. Lean muscle tissue contains about 73% water and fat is about 20% water. Depending on how much fat has been stored, an adult can survive for about 8 weeks without eating food but only a few days without drinking water (we can neither store nor conserve water as well as we can the other components of our diet.)

Consider this: we start off in life at around 85% of the body made up of water, but by the time we die in our old age, the body is only 50% water. When water stores are dropping, it indicates something is wrong. In other words, we are breaking down muscle tissue.

Another way to look at it is that lean body tissue is high in water; therefore, a loss of water means a loss of muscle. When the loss of body protein exceeds 30%, survival drops to about 20%.

Now, there is a condition termed hyponatremia, also known as water intoxication, where consuming too much water can be dangerous. This can increase salt loss in sweat and make cells swell which changes brain chemistry, causes lung congestion and muscle weakness, and in rare cases lead to death. In fact, a 25-year-old police officer from Washington, D.C. died in August of 2005 after he apparently drank too much water while training to use a bicycle on patrol. However, this condition is very unusual as most individuals, especially police officers, are dehydrated!

As a police officer, it is critical to take a more holistic approach with your training - you need to cycle both stress and recovery! For example, if you drink four cups of coffee a day, that's the equivalent of working out four times a day, and you wouldn't do that. If you cut half of that out and every second cup of coffee is replaced with water, now you're in business.

Again, what is more important than water? You die after three days without it! The best suggestion for all officers is to stay comfortably hydrated and drink water as you lose it.

John Paul Catanzaro, B.Sc., C.K., C.E.P., is a Certified Kinesiologist and Certified Exercise Physiologist with a Specialized Honours Bachelor of Science degree in Kinesiology and Health Science. He owns and operates a private gym in Richmond Hill, Ontario providing training and nutritional consulting services. For additional information, visit his website at http://www.BodyEssence.ca or call 905-780-9908.

Article Source: http://EzineArticles.com/?expert=John_Paul_Catanzaro

Check The References

2008-09-06T17:00:00.001-05:00

It's been said that personal trainers receive the majority of information from muscle magazines. What's frightening is that they blindly apply this new-found (sometimes quite inaccurate) knowledge with themselves, or worse, their clients. Remember, don't believe everything you read ... sometimes a little knowledge can be very dangerous! Well, it's about time as trainers that you at least start reviewing the references listed at the end of articles. There's much to learn from these often-overlooked sources. And if there are none listed, then you must question its validity. It may take me just minutes to read an article, but hours to go through the references! Here are some nuggets of information that you may find useful:

Calf muscle strength in humans.

Trappe SW, Trappe TA, Lee GA, Costill DL.

Int J Sports Med 2001 Apr;22(3):186-91

Human Performance Laboratory, Ball State University

PURPOSE: In an effort to measure strength characteristics of the calf muscles, 18 subjects (14 male, 4 female, age =34.3+/-2.4yrs) were tested using a specially designed torque velocity device (TVD). This TVD is a hardware interface with the subject's lower leg which stabilizes the leg for calf muscle strength measurements.

METHODS: Calf muscle strength measurements consisted of 1) isometric force production at ankle angles of 80, 90, and 100 degrees of plantar flexion, 2) peak torque at six isokinetic angular velocities 0.52, 1.05, 2.09, 3.14, 4.19, and 5.24 rad x s(-1), and 3) a fatigue test consisting of 30 maximal contractions at 3.14 rad x s(-1). The greatest force production occurred at 80 degrees of ankle plantar flexion (148.5 +/- 40.2 Nm). Isokinetic force production ranged from 114.1 +/- 24.7 Nm at 0.52 rad x s(-1) to 16.8 +/- 6.5 Nm at 5.24 rad x s(-1). A fatigue test consisting of 30 maximal repetitions at 3.14 rad x s(-1) resulted in a 61 +/- 15% decline in force production. To assess reproducibility and day to day variation, measurements at 1.05 and 2.09 rad x s(-1) were made during five different trials in a single day and one trial per day for three days, respectively. The within subject coefficient of variation was 2.6 to 6.5% for reproducibility and 1.9 to 7.4% for day to day variation. Magnetic resonance imaging (MRI) of the lower limb and muscle biopsy specimens from the gastrocnemius (lateral head) and soleus muscles were obtained to examine the relationship between strength and morphological characteristics of the calf muscles.

RESULTS: Cross-sectional area of the primary plantar flexors (gastrocnemius and soleus) was 47.9 +/- 1.3 cm2 while muscle volume was 642 +/- 16 cm3. Muscle fiber composition of the gastrocnemius and soleus averaged 57 +/- 2 and 85 +/- 3% type I fibers, respectively. A poor correlation was found between fiber type and maximal isometric force production (r =0.38; p>0.05). However, calf muscle strength and muscle size was positively correlated (r = 0.76; p <>

CONCLUSIONS: These data indicate that using the TVD interface to stabilize the lower leg is a reliable and reproducible procedure for the measurement of calf muscle strength.

This study reveals that the soleus is comprised of primarily type I fibers and the max. torque of the gastrocnemius occurs at a knee angle of 160º.

The effects of eccentric velocity on activation of elbow flexors: evaluation by magnetic resonance imaging.

Kulig K, Powers CM, Shellock FG, Terk M.

Med Sci Sports Exerc 2001 Feb;33(2):196-200

Department of Biokinesiology and Physical Therapy, University of Southern California

PURPOSE: To compare magnetic resonance imaging (MRI) signal intensity changes in the primary elbow flexors during two isotonic exercise protocols varying in eccentric velocity and the ratio of eccentric to concentric activity.

METHODS: Twelve men performed two exercise protocols. The right and left arms were randomly assigned to one of two protocols that had the same workload (60% 1RM) and same total time of exercise (144 s) but differed in the velocity and ratio of eccentric to concentric activity (1:1 and 5:1 for the fast and slow protocols, respectively). MRI signal intensity changes were quantified pre- and post-exercises using an inversion recovery sequence with a 1.5T MRI system (TR = 2500 ms, TE = 90 ms, TI = 140 ms). Percent change in MRI signal intensity, rate of perceived exertion (RPE), and delayed onset muscle soreness (DOMS) were recorded and analyzed.

RESULTS: The biceps brachii was found to be preferentially recruited during the fast protocol compared with the brachialis, whereas the brachialis was found to be preferentially recruited during the slow protocol (P < rpe =" 8.3" rpe =" 5.4">

CONCLUSIONS: These results suggest that agonists respond to various loading conditions nonhomogeneously. These findings may have implications with respect to exercise prescriptions for specific muscles.

This study indicates that velocity can alter recruitment patterns during an arm curl.

For more information on these topics, read my article Pop 'Em Out Muscles ... and don't forget to check the references!

About The Author

John Paul Catanzaro, B.Sc., C.K., P.F.L.C., is a certified kinesiologist and professional fitness and lifestyle consultant with a specialized honors Bachelor of Science degree in Kinesiology and Health Science. He owns and operates a private gym in Toronto, Ontario, providing training and nutritional consulting services. For additional information, visit his website at http://www.BodyEssence.ca or call 416-292-4356.

Note: John Paul's new DVD, Warm-Up To Strength Training, is now available. It has received a thumbs-up from many experts including Drs. Eric Serrano, Mark Lindsay and Ken Kinakin as well as Olympic strength coach, Charles Poliquin. Visit http://www.StrengthWarmUp.com for more information.

Article Source: http://EzineArticles.com/?expert=John_Paul_Catanzaro

Warm-Up for the Spine - Three Easy Methods to Warm Up the Spine for Activity

2008-09-06T16:36:00.005-05:00

It is estimated that up to 80% of the population has experienced or will experience at least one bout of low back pain in their life.(7) So, it would be wise to warm-up the spine thoroughly prior to physical activity, but how? In this article, I will share with you 3 simple methods that you can use with your clients to prepare their spines for exercise.

Foam Roll

In the book, The Development of Muscular Bulk & Power, Anthony Ditillo recommends simply laying on a flat bench with your arms behind your head and eyes closed for 15 minutes prior to a workout. During this time, he advises utilizing visualization of the upcoming workout to encourage a positive state and enhance performance.(3) By the way, this book was originally published in 1971 and much of the information still holds true today – it is an excellent read! Charles Poliquin, a highly successful strength coach, takes this a step further by having his athletes lay on a 6-inch foam roll also for 15 minutes before their workout to help decompress the spine by opening up the intervertebral spaces. Apparently, laying on the foam roll - referred to as a spine roller by physiotherapists - lengthwise along the spine will help restore normal spinal curvatures since gravity acts downwards, straightening the spine at the apex of excessive curvatures (generally reducing kyphosis.)(4) Since this method allows for optimal nerve conduction, Poliquin claims that it will increase strength by up to 3%.(6)

I have found that a greater effect is achieved if the base of the skull (i.e. suboccipital area) is placed at the edge of the roll causing slight cervical extension. This seems to pull the spine allowing a greater decompressive effect. Try it both ways and see if you can feel the difference.

For small individuals, use a child’s swim noodle – you know, the one they float on when swimming – which can be purchased for a few dollars at any Wal-Mart store. Larger individuals should invest in a 6- inch foam roll; you can purchase one from Fitter International (visit
www.fitter1.com or call 1-800-FITTER1).

Camel/Cat Exercise

The camel and “mad” cat are 2 classic exercises which stretch the abdominals and back respectively and are prescribed in many rehabilitation programs. Dr. Stuart McGill, a spinal biomechanist and professor at the University of Waterloo, recommends this series of exercises to “floss” the nervous system and reduce viscosity. Perform 5- 6 cycles and do not press the end range (make sure to involve the cervical spine.) McGIll stresses that this method is not a stretch, but rather gentle motion. By getting nerves to move, they can create their own space; it’s not enough to just stretch them! Also, it is a good idea to avoid these exercises first thing in the morning. Wait at least one hour after awakening. That is the critical period since your tissue is superhydrated at that point resulting in an 18% loss of strength in the spine and risk of injury is heightened!(5)

Pelvic Rocks on a Swiss ball

Pelvic rocks are actually an extension of the camel/cat exercise described above; however, they are not limited to just one plane of movement. Rehabilitation specialist, Paul Chek, recommends this series of exercises as a method to pump fresh fluid through the spinal discs to nourish the tissues.(1) Pelvic rocks involve forward & backward, side-to- side, and circular movements on the Swiss ball.(2) The goal with this (and any other active warm-up for that matter) is to gradually increase speed and range of motion. Basically, cue “further” and “faster” to your clients as they progress. If practiced enough, they may even improve their dancing skills!

There you have it – three easy methods to warm-up the spine for activity. Keep in mind that I have not touched upon any stretches. However, if you are currently experiencing some form of low back pain, then you should practice all these exercises on a regular basis. For preventative measures and to possibly increase strength, perform at least one of the methods before your workout. Really, how hard is it to lay on a foam roll for a few minutes? Your spine will thank you.

References

1. Chek, P. Bigger Balls, Better Backs. New Zealand Fitness, Issue #22.

2. Chek, P. Swiss Ball Training. Paul Chek Seminars. La Jolla, CA.1996.
(pages 15-16) http://www.chekinstitute.com/cgi-bin/at.cgi?a=258592&e=
/products_specific.cfm?product=306

3. Ditillo, A. The Development of Muscular Bulk & Power. Ironman
Magazine, 1971. Reprinted in 1999 by Wm F. Hinbern, Farmington, MI.
(page 23)

4. Luoma, TC. TC Talks. Muscle Media 2000. Golden, CO. Dec., 1996,
No. 55.

5. McGill, S. Low Back Injury: Improving Prevention Strategies and
Rehabilitation Approaches Seminar. Toronto, ON. May 12, 2001.

6. Poliquin, C. Preparing for the Ultimate Workout. Testosterone, Issue
#81. Dec. 3, 1999.

http://testosterone.net/html/81ultim.html

7. Shiple, BJ. Treating Low-Back Pain: Exercise Knowns and
Unknowns. The Physician and Sportsmedicine. 25(8), Aug. 1997.

http://www.physsportsmed.com/issues/1997/08aug/shiple.htm

About The Author

John Paul Catanzaro, B.Sc., C.K., P.F.L.C., is a certified kinesiologist and professional fitness and lifestyle consultant with a specialized honors Bachelor of Science degree in Kinesiology and Health Science. He owns and operates a private gym in Toronto, Ontario, providing training and nutritional consulting services. For additional information, visit his website at http://www.BodyEssence.ca or call 416-292-4356.

Note: John Paul has a DVD available with demonstrations of all the warm-up techniques and drills mentioned in this article. Discover some unique, cutting-edge methods like how to increase arm strength by up to 10% instantly! It has been recommended by many experts including Drs. Eric Serrano, Mark Lindsay, and Ken Kinakin as well as Olympic strength coach, Charles Poliquin. Visit http://www.StrengthWarmUp.com for more information.

Article Source: http://EzineArticles.com/?expert=John_Paul_Catanzaro

Questioning Warm-Ups - Solving an Often Overlooked Aspect of Training (Part 2)

2008-09-06T16:27:00.004-05:00

Q: I've got a client with a classic kypholordotic posture. He's had issues with his lower back in the past. How should I go about warming him up?

A: Okay, to address a kyphotic (i.e. hunchback) posture, have your client lay on a foam roll lengthwise along the spine working up to 15-20 minutes a day. If performed prior to training, this simple maneuver can increase strength by as much as 3%.

Then perform this series of exercises:

1. Camel/Cat - 5-6 cycles

2. Dog Maneuver aka Fire Hydrant - 5-10 reps

3. Birddog aka Dynamic Horse Stance - 5-10 reps

4. Ab Vacuum - 10-12 reps @ 5-10 sec. contractions

5. Pelvic Tilt - 10-12 reps @ 5-10 sec. contractions

6. PNF Stretches - 2-5 sets @ 6-8 sec. contractions

7. Swiss Ball Stretches - 15 sec. (static); 6-8 sec. (PNF); 5-10 reps (dynamic)

8. Dynamic Stretches - 5-10 reps per movement

You'll recognize most of these movements from my Warm-Up to Strength Training DVD (visit http://www.strengthwarmup.com for more information.) The first 4 drills are performed in the quadraped position (i.e. hands and knees) while the next two are in the supine position (i.e. laying on your back.)

Make sure to perform passive PNF stretches on your client for the following areas: calves, hips (i.e. piriformis, gluteus maximus, tensor fascia latae), hamstrings, hip flexors and knee extensors. I go into extensive detail in my Stretching For Strengthening DVD - look for the second edition later this year.

Have him perform a static abdominal stretch laying over the Swiss ball then instruct him to walk forward slightly so that his upper back and head are resting on the ball. At this point, perform a passive PNF stretch for the pecs. Get your client to then perform a solo PNF stretch for the pecs (3 positions) and shoulders (dynamic side-to-side and forward-and-back) ending with a standing PNF stretch on the ball.

Finally, your client is ready to perform the dynamic stretching circuit as outlined in an earlier Q&A column. Remember, if he experiences low back pain, caution should be used when performing toe touches, side bends and twists. It would be wise to eliminate these exercises initially. Furthermore, encourage neutral spinal curvatures with braced abdominals to maintain a stable core throughout his workout.

Q: Great DVD! Any more warm-up tricks to increase strength?

A: An effective warm-up method involves post-tetanic potentiation. By gradually ramping up your low rep warm-up sets beyond your working weight will increase strength for your work sets. There are different ways to really tap into those high-threshold fibers such as performing eccentrics or heavy supports with loads that are greater than your working weight. Another way to play with your nervous system is to add chains to the bar which will naturally slow down the concentric speed (although the intent must always be fast.) Then remove the chains for your work sets and you'll go through the roof!

Also, a simple piece of advice that I derived from the writings of Ironman's Editor-In-Chief, Steve Holman, is to lock out (i.e. full ROM) on each repetition of your warm-up sets. This will better lube the joints. I said it before and I'll say it again, warm-ups should be about performance not fatigue. If you do not lockout and keep a slight bend at the top range of the movement, you will increase tension and promote fatigue. Good for hypertrophy training, not so good PRE-hypertrophy training!

Q: Quick question, in an article of yours, you stated that some studies show absolutely no difference in performance with or without a prior warm-up. So why bother warming up then?

A: Quick answer comes from pg. 161 of Supertraining: "Almost all studies which show warming-up to be detrimental used untrained subjects who apparently cannot tolerate high-intensity warm-ups." Furthermore, "athletes in endurance events or low intensity sports do not benefit much from warming up." (Siff & Verkhoshansky, 1999)

Q: In your Warm-Up to Strength Training DVD, you mention that static stretching may decrease strength. I used to do at least half an hour of static stretches before weights. Then, I would use a light weight to warm-up on each exercise. What a big mistake! Ever since I started incorporating your dynamic stretching circuit with the specific warm-up suggestions, I've actually started to make some progress. Just curious, anything else that zaps strength?

A: Well, there is something else but you may not want to hear it. I'll let the following abstract break the news. You ready? Sit tight; this may be painful...

Alterations in grip strength during male sexual arousal.
Jiao C, Turman B, Weerakoon P, Knight P.
Int J Impot Res. 2005 Oct 27
School of Biomedical Sciences, University of Sydney, Sydney, NSW, Australia.

Although it is known that alterations in grip strength occur under a number of conditions, little is known about relationships between grip strength and sexual arousal. This relationship was investigated in 30 healthy heterosexual males, who viewed both erotic and nonerotic videos. A questionnaire was used to assess the extent of sexual arousal. The grip strengths of both hands were measured with a five-position (P1-P5) dynamometer, before and after watching the videos. After watching the erotic video, there was a statistically significant reduction in grip
strength for the P2 position, with nonsignificant overall reductions in grip strength
for all other positions tested. No such effect was observed in control tests. The
results indicate that during sexual arousal, the neural system is likely to reduce the
output to muscles not directly related to sexual function, presumably to enhance
the physiological responses of sexual arousal.

Take-Home Message: Sexual arousal is great anytime of the day EXCEPT right before training!

Q: I have been diagnosed with a SLAP tear in my right shoulder. Haven't decided whether I'm going to go through with the surgery yet, but I don't want to make things worse with my training. The exercises you outline in your Strong and Healthy Shoulders article are really helping. Are there any good stretches I should perform?

A: Anyone experiencing shoulder instability should do themselves a big favor and study the 3-part series "The Disabled Shoulder" by Burkhart, Morgan and Kibler in Arthroscopy: The Journal of Arthroscopic and Related Surgery. You'll notice a version of the anterior/lateral reach that I originally picked up from Stephen Holt and presented in the Warm-Up to Strength Training DVD. Well, here is an exercise termed the sleeper stretch that anyone with a SICK scapula (Scapular malposition, Inferior medial border prominance, Coracoid pain and malposition, and dysKinesis of scapular movement) should perform prior to training.

Lay on your side with the involved arm against the floor and perpendicular to the body. The shoulder and elbow are flexed 90 degrees. The shoulder is passively internally rotated by pushing the forearm toward the floor around a fixed elbow, which acts as a pivot point. This will effectively stretch a tight posteroinferior capsule.

Another variation involves the roll-over sleeper stretch where the shoulder is only flexed 50-60 degrees and you roll forward 30-40 degrees from vertical side lying.

To stretch the posterior musculature more than the posteroinferior capsule, use a traditional cross-arm stretch. Stand with the shoulder flexed 90 degrees and passively adduct the arm. This stretch can also be performed against a Swiss ball.

Finally, a doorway stretch should be performed where the shoulder is abducted 90 degrees and the elbow is flexed 90 degrees on the edge of an open doorway. Lean forward to apply a stretch to the (inferior) capsule of the shoulder.

About The Author

Note: John Paul has a DVD available with demonstrations of the warm-up methods mentioned in this article. It has received a thumbs-up from many experts including Drs. Eric Serrano, Mark Lindsay and Ken Kinakin as well as Olympic strength coach, Charles Poliquin. Visit http://www.StrengthWarmUp.com for more information.

Article Source: http://EzineArticles.com/?expert=John_Paul_Catanzaro

Questioning Warm-Ups: Solving an Often Overlooked Aspect of Training (Part 1)

2008-09-06T16:08:00.004-05:00

Q: You present a number of pre-exercise techniques on your DVD. If you're pinched for time, which general warm-up method would you use?

A: Make sure to perform dynamic stretching before every workout. It just takes a few minutes, but it can make a big difference in your performance.

To recap, when performing dynamic stretches, use the pendulum method: start slow and shallow, and gradually increase speed and range with each repetition.

DYNAMIC STRETCHING ROUTINE

1. Squat

2. Split Squat

3. Toe Touches

4. Waiter's Bow

5. Side Bends

6. Trunk Twists

7. Arms Horizontal

8. Arms Vertical

9. Arms Vertical Alternating

10. PNF Pattern

11. Arm Circles

12. Wrist Flexion/Extension

13. Wrist Circles

14. Shoulder Shrugs

15. Head Tilt

16. Head Rotation

Note: For a dynamic stretching demonstration, visit
www.strengthwarmup.com/index.cfm?t=DVD.Content

Many coaches prescribe too many repetitions for dynamic stretching. For instance, if we go to Hartmann & Tunnemann's excellent text titled Fitness and Strength Training for All Sports, the following is recommended for the repetition stretching method:

"The repetition (also known as the dynamic or ballistic) method involves stretching with repetitive pulls or bounces using small intervals, rather than just one pull. An athlete begins the first repetition over a relatively small range of joint motion, gradually increasing the amplitude range, reaching after 15-20 movements, the maximal range. The process is then repeated 3-4 times, using body weight or an external force (weight, partner, etc.)"

Now, the authors are quick to point out that stretching methods should be performed after each training session; however, dynamic stretching as part of a warm-up can be useful to decrease muscle damage and improve performance. It will definitely help rev up the nervous system in
preparation for activity. Keep in mind, though, that it takes only 10-15 seconds of contractions to raise the body temperature by 1ºC and a proper warm-up should raise body temperature by 1-2ºC (1.4-2.8ºF) to cause sweating; therefore, 5-10 reps per movement is all you really
need.

Remember, the goal of a warm-up is performance not fatigue!

Q: I'm interested to know your thoughts on overshooting the training load in a warm-up for a set of 3x3. For example, if I were to do 3x3 in the bench press at 335 (as I will be doing on Wednesday) my normal warm-up would be something like this:

45x10

135x8

185x5

225x4

275x3

315x2

365x1

Then I would do 3x3 at 335. I've done this in the past and the set of 1 at a higher load then my work sets seemed to "wake up" my nervous system for the work sets. This is only anecdotal, obviously, but I'd be interested in your thoughts and any research on the topic that you were
aware of.

A: Yes, this is a very effective method utilizing postactivation (aka post-tetanic facilitation/potentiation.) However, your jump from 315 to 365 is rather large - I would insert 1 or 2 more singles here. Keep in mind that as you ramp up the weight during your warm-up sets, the difference in load between successive sets should actually decrease.

Now if we review your scheme: 225 to 275 is a 50 lb. difference; 275 to 315 is 40 lbs; then 315 to 365 is 50 lbs. again. Rather, insert either 1 more warm-up set at 345 for a single (a 30 lb. difference) or ideally 2 more w-up sets of 335 and 355 for singles. Then, go ahead and perform
your work sets at 335 and you should notice an increase in strength.

Q: At one of your workshops, I remember you mentioning that plyometrics are good during a warm-up. Other than various jumps, hops and bounds, what other exercises can you use for the lower body? I'm especially lost when it comes to upper body plyometrics. Any suggestions?

A: Yes, it's true plyometrics can be very useful during a warm-up, but don’t go overboard! They place a tremendous amount of stress on the nervous system – if you do too much prior to training, it will kill performance. Then again, if you do just the right amount, it can potentiate your strength! In general, though, plyometrics are best reserved for your athletes.

If a picture is worth a thousand words, then a video has to be worth at least a million, right? I’m going to save myself a bunch of typing and direct you to a sample clip from my latest DVD giving you a taste of some upper body plyometric drills. Go to http://strengthwarmup.com/images/explosiveupper.wmv. For lower body plyometrics, I highly recommend Christian Thibaudeau’s Modern Strength Newsletter series which you can still access at http://www.angelfire.com/ct3/modern-strength.

Btw, the DVD has a great application of the three-stance vertical jump test from my colleague, Chad Waterbury, that will increase your squat in no time.

Q: In your recent warm-up article, you state the following:

"Some strength athletes actually gauge their recovery by using an unloaded bar — or even a broomstick — during their warm-up. If it doesn't feel right or feels strangely heavy, then they're not ready to train yet and need an extra day of recovery."

Surely, you must be kidding about the broomstick, right?

A: No, I'm not kidding at all. Something I learned from both Poliquin and Kinakin is that Mike MacDonald would start his warm-up by benching a broomstick. If it felt weird then he would not train that day!

And for those that don't know, the powerlifting bench press world record has been held by Mike MacDonald in four different weight classes: 470 lb. bench at 181, 540 lb. bench at 198, 573 lb. bench at 220 lb., and a 577 lb. bench at 242 lbs. These were held at the same time for five years
straight, from 1976-1981. In fact, Mike set 36 world records in the bench press across those four different weight classes. And here's the kicker, he performed those lifts raw without the aid of a bench press shirt or elbow wraps. Success leaves clues...

Also (and perhaps not quite as dramatic!), a broomstick can be used during a warm-up as a diagnostic. Perform an overhead squat with only a broomstick since loading will cause compression and greater flexibility (i.e. a false measure.) Then, look for things like forward lean, heel rise, knee position, foot rotation, squat depth, spine curves, position of arms and head, etc. Address those issues with specific stretches (refer to my Stretching For Strengthening article series for more details.) This will help increase flexibility and strength, and will decrease the likelihood of injury during your workout.

About The Author

John Paul Catanzaro, B.Sc., C.K., P.F.L.C., is a certified kinesiologist and professional fitness and lifestyle consultant with a specialized honors Bachelor of Science degree in Kinesiology and ealth Science. He owns and operates a private gym in Toronto, Ontario, providing training and nutritional consulting services. For additional information, visit his website at http://www.BodyEssence.ca or call 416-292-4356.

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Questioning Proper Abdominal Training

2008-08-29T03:28:00.004-05:00

Q: I've heard you mention that you don't need tons of cardio to burn stubborn abdominal fat. Okay, I can live with that, but you've also said that it isn't absolutely necessary to perform direct ab work either. What gives?

A: If you want to build a serious set of abdominals, routinely perform the following exercises and their variations: squats, deadlifts, chin-ups, and standing military presses. These multi-joint movements require a strong contribution from the abdominals to stabilize the core, particularly when heavy loads are used. It is not uncommon to hear clients complain of abdominal soreness a day or two after performing multiple sets with a decent weight of the chin-up or standing military press exercise - the ab prestretch will tap into fibers you never thought existed! And remember, your abdominals act as a natural girdle, or weight belt if you will, when performing all exercises, particularly squats and deadlifts. These muscles act as a bridge between your upper and lower body and are heavily recruited as stabilizers.

Sure, isolation exercises like pullovers, curls, and even triceps pressdowns also require a good degree of core stability; however, the loads used are relatively low compared to the big 4 mentioned above. In fact, according to Siff & Verkhoshansky, isolation becomes virtually impossible if large loads are used, and in many cases, the tension developed in the stabilizers will equal or even exceed that of the prime movers!* So, you see, the abdominals can be trained quite effectively as stabilizers - the physiques of top Olympic weightlifters will attest to that.

Q: I have been training for years and I can't seem to feel any soreness in my abdominals anymore. Is there something I can do to wake these guys up?

A: ABSolutely! If you've been doing tons of reps of wimpy little abdominal exercises like most people, then it's no wonder that you're stuck in a rut. Remember, the abdominals are composed of primarily fast-twitch fibers. Here's what I suggest to tap into those "guys":

* pick big (i.e. multi-joint, compound) movements

* train in a full range of motion (get the prestretch when working
abdominals)

* perform explosive concentric & slow eccentric contractions

* do lots of sets of low reps using heavy loads

* make sure you get enough rest between sets

Okay, so here's the routine:

A1) Lean-Away Chin-Ups 6 x 1-3 @ 5-0-X-0, 120 secs.

* add weight to chin/dip belt, clear chin at top, lean back as you come down by pushing the bar away and make sure to go all the way down at bottom

A2) Standing Military Press 6 x 1-3 @ 5-0-X-0, 120 secs.

* clean the weight up to your shoulders, stand with your legs straight (yes, that means knees locked) and arch back slightly to maximize prestretch

B1) Decline Leg Raise/Plank 4-6 x 4-6 @ 5-0-X-0, 90 secs.

* this is similar to the move in Rocky IV, raise your legs until they are perpendicular to your body then shoot your hips up to form a bow from head to toe, slowly lower your body staying as rigid as possible.

B2) Sicilian Crunch 4-6 x 4-6 @ 5-0-X-0, 90 secs.

* laying supine on a Swiss ball, crunch inwards with the dumbbell resting on your chest then extend your arms out (completely outstretched, in-line with your torso) during the slow eccentric.

If you would like to finish off with a couple sets of wheel rollouts for as many reps as possible, be my guest. Make sure to work the legs and back/hip extensors during another workout. Rolling out of bed the next day should offer a pleasant surprise!

John Paul Catanzaro is a certified kinesiologist and professional fitness and lifestyle consultant with a specialized honours Bachelor of Science degree in Kinesiology and Health Science. He owns and operates a private gym in Toronto, Ontario providing training and nutritional consulting services. For additional information, visit his website at http://www.BodyEssence.ca or call 416-292-4356.

Check out John Paul's new DVD, Warm-Up to Strength Training, for some powerful techniques to increase strength and improve performance! Discover some unique, cutting-edge methods like how to increase arm strength by up to 10% instantly! It has been recommended by many experts including Drs. Eric Serrano, Mark Lindsay, and Ken Kinakin as well as Olympic strength coach, Charles Poliquin. Visit http://www.StrengthWarmup.com for more information.

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Questioning Cardio for Weight Loss?

2008-08-29T03:08:00.004-05:00

*Siff, MC, Verkhoshansky, YV. "Supertraining (4th Edition)." Denver, CO:
Supertraining International, 1999. (pg. 241)

Q: I am still very much confused regarding cardio intensity. One book says keep it low intensity (i.e. 60% of MHR) and go for distance; another keep it high intensity (80% or more) and go for as long and hard as you can. The goal is to burn fat. Each book has great arguments for their approach. Which is accurate?

A: The second approach is far more effective for burning fat. Without getting into a huge discussion about this, here's how things work in a nutshell.

At a lower intensity, your body prefers fat for fuel. Yes, this is true, but two things generally happen:

1. After awhile of doing this type of activity, your body adapts by actually laying down fat (you heard me right) to become more efficient at the given task and this usually occurs in the lower body, and

2. A higher relative amount of fat is burned during low intensity cardio but a greater absolute amount is burned with higher intensity cardio and in less time.

Other things to consider are: a) the EPOC (excess post-exercise oxygen consumption) is greater for a longer duration following higher intensity work; in other words, you're metabolism is much higher for a longer period of time post-workout with high intensity cardio, and b) higher lactate levels exist with high intensity cardio. So what you may ask? Well there is a direct correlation with lactate and GH (Growth Hormone) and GH is a potent fat-burner.

Bottom line: with regards to burning fat, do higher intensity work in the form of interval training and you'll get great results.

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Joint Pain Relief

2008-08-29T02:44:00.007-05:00

If your joints are constantly killing you, here are three suggestions:

1. Traumeel is a product that has been used for years in Germany to relieve pain. I have not been overly impressed with the ointment; however, my colleagues claim that injecting it is the way to go. Dave Tate at Elite Fitness sells both forms. Let me just add the mandatory precaution here: make sure to have a qualified medical practitioner administer the injection if you go that route.

2. There's a product called Nu Joint Matrix that you spray on topically ... and guess what, this stuff seems to work! To test it for yourself, perform multiple sets of heavy eccentrics to induce muscular soreness and then apply the spray to only one side. You will notice the difference in no time. In fact, the company claims that it kicks in within 10 minutes of application. It smells like Pledge on your body but works more like Windex does in the movie My Big Fat Greek Wedding!

3. Dr. D's Joint Support is by far the best joint supplement on the market. It attacks through several mechanisms - believe me, Dr. Di Pasquale makes sure that no stone is unturned! I recommend that you start with 5 tablets three times a day with meals. You can eventually wean down to twice daily (with breakast and dinner), and finally once a day (with breakfast) - the duration of each phase depends upon the severity of your pain as well as your financial status!

Now, imagine taking all three (injectable, topical and oral) applications at once! It should go without saying that regular consumption of Omega-3 fats (i.e. fish oil and flax seed oil) will help keep those joints well-lubed. Also, forget Tylenol (Acetiminaphen) and NSAIDs such as Advil (Ibuprofen) or Aspirin (ASA.) Research shows that on top of the havoc they pose on the gut's inner lining, they hinder protein synthesis.

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They Don't Know Squat!

2008-08-29T02:36:00.004-05:00

There seems to be much confusion amongst trainers and trainees as to whether squats should be performed all the way down or just half way. In most gyms today, a common instruction during squats, deadlifts, and lunges (as taught by many personal training organizations) is not to allow the knees to travel beyond the toes. Doing so will ultimately cause the destruction of your knees! I do not agree. There are certain instances where partial range of motion (ROM) is indicated, but for the most part, I teach people the full squat for the following reasons:

* It is the most primitive movement pattern known to man; our ancestors used to perform many daily functions (i.e. harvesting, gathering, hunting, cooking, eating, etc.) in a full squat position.

* Also, in case anyone hasn't noticed, we spend 40 weeks in the fetal position (which is basically a full squat) prior to entering this world - do we come out with bad knees?

* We should strive to train in full ROM for each and every exercise. The squat is no exception.

* Every exercise produces stress around a joint - the body then adapts to this stress.

* Cocontraction of the quadriceps, hamstrings and gastrocnemius maintains integrity around the knee joint.

* Sheering and compressive forces do occur around the knee joint (as opposed to only sheering forces that occur in some open kinetic chain lower body exercises, such as the leg extension); however, the large contact area of the patella with the femoral groove (as knee flexion increases during the full squat) helps to dissipate compressive forces.

* Therefore, not only is the squat - as a closed chain exercise - considered a natural movement pattern with high functional carryover, but it is also a safe exercise if performed correctly (and that includes full ROM!)

* Drawer tests are performed at a knee angle of 90 degrees because there is a greater amount of laxity in the knee joint at that specific angle. So, does it make sense to only go down half way where you are most vulnerable especially when greater loads can be used (because you are much stronger in this partial ROM?)

* According to Ironman contributor, George Turner, the fulcrum moves to the knee joint in a parallel squat as opposed to the muscle belly of the quadriceps in a full squat.

* Think about it, if you constantly trained in a limited ROM, the likelihood of injury increases if one day you happen to squat beyond your trained ROM.

* Partial squats performed on a regular basis will decrease flexibility.

* There is a low incidence of lower back pain and knee injury in Aboriginal and Oriental societies which perform full squats on a regular basis.

* Even Olympic weight lifters who practice full squats have quite healthy knees compared to other athletes.

* Although you may find some research that indicates full squats as potentially harmful to the knees, only one study has ever proved this to be true. However, it was performed on a skeleton - the same results do not hold true with surrounding connective tissue. On the other hand, numerous studies show the benefits of full squats.

Unfortunately, many personal training certification courses are teaching half squats as a safe version suitable for all individuals and this has now become written in stone. God forbid that you deviate from this golden rule to do something that our bodies are meant to do! Read this carefully: squatting should be performed in a full ROM where the hamstrings make contact with the calves (so that no light can be seen passing through your legs at the bottom position.) It is okay for your knees to travel beyond the toes (just do not relax the knees in the bottom position.) In other words, keep the legs tight and try to stay as upright as possible throughout the exercise. So, next time some fitness instructor approaches you in the gym and advises not to go deep while squatting tell him/her that they don't know squat!

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Speed of Movement & the Mighty Metronome

2008-08-29T02:03:00.006-05:00

Tempo refers to the speed of movement and is usually represented by a 4-digit number: eccentric (negative) contraction - isometric (pause between negative and positive) contraction - concentric (positive) contraction - isometric (pause between positive and negative) contraction. For example, a tempo of 3-1-2-0 means to lower the weight for a count of 3, pause for a count of 1, raise the weight for a count of 2, and do not pause before starting the next repetition. An "X" designation denotes eXplosive, meaning to lift the weight as fast as possible.

It's not uncommon for people to race through their sets in order to get done sooner. Although this could benefit power development, hypertrophy might be sacrificed. For instance, if two individuals were to perform the same number of repetitions, but one completes the set in 6 seconds and the other takes 60 seconds, is the training effect the same? Obviously not! Tempo is a training parameter that is quite often neglected. You can calculate total time under tension (TUT) of a set simply by multiplying tempo (add all 4 digits) and the number of repetitions performed.

The problem with tempo prescription is that cadence tends to vary among individuals and also between reps and sets. (Generally, the count speeds up as you fatigue!) For this reason, I recommend that you purchase a metronome - the Robic SC-700 Sports Chronometer available at Creative Health Products is a good choice. Set the watch to 60 beats per minute so that it beeps every second and try to keep the cadence uniform throughout the entire range of motion.

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The Best Protein Powder

2008-08-29T01:51:00.003-05:00

What is the best protein powder to buy? I get this question all the time, and really, there is no best protein - many are very good for different reasons! In my opinion, it is futile and possibly detrimental to stick to only one brand for the following reasons:

a) I always recommend that you cycle your supplements so that your body does not get used to them thereby decreasing their effect,

b) for variety sakes alone, it breaks the monotony and allows you to try different brands,

c) to take advantage of the unique qualities offered by various brands, and

d) it is a good idea to switch the powders you use on a frequent basis to not develop any food intolerances or even worse allergies (I have an article coming out on this subject in the near future.) A blend that combines various protein sources (i.e. casein, egg, whey, and even beef if you can find it) is your best bet. I highly recommend the following: MD+ Myosin Protein Complex, Beverly International Muscle Provider, Biotest Low-Carb GROW!, and Dorian Yates Approved ProPeptide.

High-quality whey protein powders are excellent choices for post-workout nutrition since they get into your system fast to feed those depleted muscles. Casein, on the other hand, is a slow releasing protein as it recurdles into a solid in your gut prolonging digestion - this would be an ideal choice prior to your workouts or before going to bed.

Anyhow, as far as whey powders are concerned, amino acid complex profile determines quality. I have in my possession a list of protein powders that were analyzed for quality by an independent laboratory, but since I don't want any of these companies breathing down my neck, I will only divulge that information to my clients. Remember one thing, you get what you pay for! Keep that in mind. Also, some people are quite sensitive to aspartame and lactose so you will have to find free versions of those. Taste will ultimately determine whether you purchase that powder again. Write in with some of your feedback on these products - I'd love to hear your comments.

One more thing, you could even mix protein powder into other foods to up the protein content and improve the flavor. Mixing protein powder in (slow-cooked) oatmeal is one option, but here's another. I call it my "bedtime concoction." Add a scoop of Xtreme Formulations Ultra Peptide
(vanilla) to a mixture of ricotta (whey) and cottage (casein) cheese. Not only does this provide both an anabolic and anticatabolic effect during sleep, it also tastes amazing - it's like eating the cream filling of a cannoli without the pastry shell! Try it.

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Best Time to Train

2008-08-29T00:56:00.005-05:00

What is the best time to train? First and foremost, when you can! However, research on circadian rhythms (your body's internal clock) indicate that the summation of several important (anabolic) hormones peak at 3 and 11 hours upon awakening. What does that mean in plain english? Well, according to science, if you wake up at 6:00 am, you are at your strongest at 9:00 am and 5:00 pm. And, according to Olympic Strength Coach Charles Poliquin*, your joints (specifically, the synovial fluid that lubricates your joints) require about 3 hours to reach an optimal level of warmth which will help improve performance while decreasing the likelihood of injury. Also, some people require a meal before training (remember to allow at least 1 hour for digestion) to maintain adequate energy levels throughout their workout particularly in the morning; others don't. However, there is a difference between ideal conditions and reality!

Reality dictates that we train when we can regardless of what time it is. The important part is to get your workout in. Today's lifestyle is quite busy and hectic. Many people have a tendency to jeopardize their workouts later in the day because other priorities get in the way. For these individuals, I suggest working out first thing in the morning and getting it out of the way. Actually, some authorities believe that training first thing in the morning on an empty stomach will facilitate weight loss. Greg Landry is an Exercise Physiologist who highly recommends exercise in the morning for the following reasons (for more information send a blank email to Morning@Landry.com or visit http://www.Landry.com):

* 90% of people exercise consistently in the morning

* elevates metabolism and makes you feel energized all day long

* helps to regulate appetite

* makes it easier to wake up; hormones and metabolism elevate while
you sleep to prepare your body for exercise

* mental acuity is increased for 4-10 hours after exercise

While others believe that you should train at night because your strength will be higher since you have eaten during the day and energy levels should be elevated. Although, I would caution late night workouts as they may adversely affect sleep.

According to the opinion of Dr. Ann de Wees Allen, a Board Certified Doctor of Naturopathy, the above question should be rephrased: Are you a morning or night person? It's really that simple. She believes that we respond better during certain periods of the day and those are the times that we should train.

As stated above, this reflects our circadian rhythm - something that we are born with and cannot change. Subsequently, there will be times during the day that we are the strongest. This does not happen by chance. You must recognize those times and use them to your advantage. So, the answer, in her opinion, will have a big impact on your performance. Does it mean that you can't
workout at other times? No! But, it is a good idea to train at the same time each workout if possible - your body will naturally adjust to that time and prepare itself. If you are forced to change your workout time ,though, to accommodate your schedule, then allow 3 weeks for your body to get used to the new time (especially if you are unaccustomed to training first thing in the morning.) It usually takes about 3 weeks to form a habit.

Whatever you decide ... just make sure to train!

*Poliquin, C. "Question Of Strength." Golden, CO: Muscle Media 2000,
Inc. December, 1996. (pg. 58)

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Electromagnetic Charges in Food!

2008-08-28T23:54:00.005-05:00

"Taking in foods that take away more energy than they provide will lower Your bodies ability to deal with the natural processes of Digestion, assimilation and elimination."

Our bodies operate on a subtle electromagnetic current. Nerve signals are in fact electrical charges-your brain, heart, and all organs emit and create a Field of electrical current.

Your body's cells communicate with each other with pulses of Electricity. When we eat food our body breaks down the food particles into there Smallest size (COLLOIDS). A colloid is the smallest possible form of nutrient particle (generally - The size ranges from .01 to .00001 of a micron in diameter).

Then these nutrient particles are then carried to our cells through an Electrical charge. When you are choosing something to eat for high Energy, remember foods like fast foods, processed foods have low energy Frequencies, we are not providing the body with the electrical energy it Needs. By doing this we are requiring our body to exhaust electrical nerve Energy To run the digestive system to break down the food in your body.

This Basically means that the food that we are eating actually is taking more Energy than it is giving.

(The energy and foods we consume is measured In Megahertz, MHz)

Megahertz is a technical name for the electrical frequency charge Around Food. The foods we eat must be living and energetically - alive foods that Carry the proper nutrients to our cells and our body. If not we will become tired and sick.

Your probably asking yourself what percentage of energy (MHz) do I need in my food to become and stay healthy.

The megahertz charge range from 0 to 250 plus of MHz. Here are some Examples of the foods that we eat and the energy they provide.

Canned foods are the worst with 0 MHz, chocolate cake 1-3 MHz, Kentucky Fried chicken-3, Big Mac-5, vitamin/mineral supp 10 to 30, raw almonds 40 To 50, fruits-60 to 70,green vegetables 70 to 90. So if you want your body to be full of vibrancy and high electromagnetic Energy, (which will result in your body being able to properly Function, not to mention helping our bodies aging process as well) which foods will you try to eat?

Eat live and water enriched foods instead of processed foods. If anyone is interested in learning more about your bodies own Electromagnetic energy there is a good book called "Sick And Tired", The Author's Name is Dr. Robert Young. I met him in Hawaii When I was at a Tony Robbins seminar.

Ignite Your Fire Within!

My friends - Congratulations!

You have distinguished yourself from the masses, it's not good enough for you to just dream about it, your commitment is to achieve your health and fitness dreams.

Before your dreams can be a reality we MUST come from the frame of mind that anything is possible!!, and that your creator did not put us on this earth to suffer, but to grow, share and contribute. So that being the case, we ALL must have a special gift to share with the world. Most of the very successful people in the world would call that your purpose (mission). The only problem is that most people never realize there true gift. "Faith."

This is the power "Faith" that our creator has given us to accomplish are Fitness and life goals. As we attain are goals we simultaneously create a future and destiny for are lives!!

Now, who is committed to raise there standards and take massive action?

Remember, Your knowledge is only power if you act on what you have learned!!

Expect more of yourself, so you can give more of yourself!!

Love, Respect & Passion!

JAMES SPICER

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Clothes and Shoes and Stretching

2008-08-28T23:18:00.003-05:00

Now that we have a trainer, our next concern is to be equipped with the proper shoes and clothes, so our training experience can be maximized.

If your trying to create a great body you need to start with clothes and shoes that will make you feel good as well as look good! {The reason behind that is if you look and feel good you will tend to be in a motivated state of mind, and in this state we build consistency, this is where results come from.}

What kind of clothes and shoes do I need you may ask? You could spend a few hundred dollars for designer workout gear and that would make you feel and look better, but all you need is some clean and comfortable clothes and shoes. Most discount stores sell designer replicas at a fraction of the cost.

I recommend layering your clothes and as you warm up take a piece of clothing off. Keeping warm helps protect your joints, until you fully warm up, so you don't get hurt. Now we have the proper equipment to get started.

Next I highly recommend incorporating a consistent stretching program, which will reduce injuries and produce greater results. I do 15 to 25 minutes per day as well as stretching in between exercises. The benefit of stretching is huge; it can make or break your training progress. As I describe training techniques each month I will go over the stretching to do for each body part. So you can achieve optimum results!!!

Here are some basic stretches you can start with to enhance your training and or walking program. Trunk Twists- Standing big and tall with good posture, feet shoulder distance apart, place your hands on your hips rotate your upper torso from right to left in a nice controlled manner. Repetitions of 15 to 30 per side will be enough.

Side Stretches- also standing tall with good posture, feet shoulder distance apart, your arms hanging to your side, slowly with your head up bend from one side, then the other. This focus is on stretching the outer muscles of your abs which is the oblique {commonly referred to as love handles}

Toe Touches- Standing tall with feet shoulder distance apart, arms hanging to your side, slowly, bend your torso touching your fingertips as close to your toes as you can get, without bouncing. This is a great stretch for your hamstrings and your lower back.

I normally recommend finishing your stretching warm up with a series of push- ups and sit-ups. All movements are to be slow and controlled at all times. While doing these stretches stand with your knees slightly bent to alleviate the pressure off your lower back.

Remember that the journey of a thousand miles begins with a single step.

I believe that the key of everybody’s personal journey is to develop faith in yourself, your creator and the people around you. Also condition yourself to believe that there is always a way if you’re committed.

If you fail just keep changing your approach until you succeed!
Remember to always be good to yourself and others.

Live Passionately
Warmest regards,
James Spicer

Contact James at http://www.walkablock.com/james

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Your body's "pH"

2008-08-28T23:16:00.001-05:00

So what's all the shake up about anyway?.
To put it to you straight your body's ''pH'' is everything "Life Itself". If you ask most people about ''pH'' what do you think they associate it to?

With women chances are there subconscious has been programed with hair care and the importance of ''pH'' for a fuller & stronger head of hair. Men's associations are different, most men understand less about hair care, but more about ''pH'' levels of water. A prime example would be a 'swimming' pool man. His job is to check the ''pH'' levels of the water, so it's safe for others to swim.

An accurate association we all should adopt is the fish story! You may ask what's the fish story all about? Well, Lets say you have a fish tank full of fish. One day you come home to find all your once healthy fish have died. What do you do? Get rid of the fish tank and buy a cat? Buy more fish and hope they live longer than the last ones.

Whats the answer?

Change the water and clean up the fishes environment. You maybe asking how does this story relate to me? Well, think of the fish as your body and their water is your blood that your cells and organs bathe in. Now imagine you subject your body's internal fluids every day to toxins and acids from smoking, drugs, excessive intake of foods & the wrong kinds of foods. (Acid producing foods like Dairy, soda's, coffee, sugar and animal proteins). The over consumption of acid forming foods, and any number of transgressions which will compromise the delicate balance of our internal alkaline fluids.

A chronically over acidic ''pH'' corrodes body tissue, slowly eating into 60,000 miles of veins and arteries like acid eating through marble. If left unchecked, it will interrupt all cellular activities and functions, from the beating of your heart to the neural firing of your brain. Overacidifcation interferes with life itself, leading to all sickness and disease.

How do we prevent this from happening?

We must first understand the two most important numbers of the body. The first one is the delicate temperature of the body, 98.6 percent, Lets say that are body temperature heats up only 4-6 degrees, what happens? We get very sick and if not lowered there is a good chance we could die (burn up from the inside out.)

The other number we must focus on is are ''pH'' level. To be healthy it must be maintained at 7.356 on a 'pH' scale of 0-14."0" being total acid (Death) and 14 being total alkaline also fatal.

pH definition

pH is the measurement of hydrogen ions. Increased hydrogen ions (less bonding) result in a drop of the pH (more acidic water), while a decrease results in a pH rise.

pH = power of hydrogen.

pH is measured on a scale from 0-14. The neutral value is 7, while values below are more acidic (towards a car battery) and values above 7 more basic (towards dish soap).

pH has a logarithmic function (mathematical - meaning ten-fold). In other words, a change in pH from 7 to 6 means 10 times more acidic water. A further drop to a pH of 5 equals 100 times more acidic water

So for our bodies and organs to work at their optimum efficiency we must be at 7.365 ''pH'' level. At this point you may be thinking this is to technical! To be honest it's very easy. First you need to ask yourself a few questions. Am I unhappy with how I look? How I feel or am I aging to fast? If the answer to anyone or all of these questions is yes, you now have the motivation to change.

The key to making this kind of program work for you is to decide that how you are feeling or how you are looking is no longer exceptable and you will do what ever it takes to create your new outcome.

You may be saying this type of program makes sense (Internal health.) I am also motivated to make it happen, but how do I know when my ''pH'' is at a healthy level? The first way to know is to go out and buy ''pH'' strips at your local drug store or health food store. Make sure you use them on an empty stomach in the morning to get an accurate reading. The other way is to follow an alkaline diet. What kinds of foods can I eat?
Now remember, don't think you have to change everything over night. The plan I used was the gradual pHase, where I added green foods & green supplements slowly. Asparagus, spinach, celery, cauliflower, soy sprouts, carrots, High protein lentils, tofu & almonds to list a few. Before I new it I was craving them all the time.

After three months on green & alkaline foods and an outstanding green drink product called Supergreens by Innerlight I felt like a new man in his 20's, not bad for a man 40 plus.
My other great surprise was that I developed better tone & muscle than I had on a typical bodybuilding diet that I had been on previously.
In life we are so busy making a living that we lose what the real purpose of life is. Part of your purpose is to create the body & energy that can take you to the mountain top of success. As long as you focus on being better than you are at this moment, no matter how good it is, all of life's rewards will be yours for the taking.

Warmest Regards,
James Spicer
James Spicer, Fitness trainer
e-mail: NLPT4U@aol.com
http://www.walkablock.com/james
Neuro- Fit - All Rights Reserved 2002

Please visit James at http://www.walkablock.com/james to learn what makes James tick!!

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Our Future

2008-08-28T22:28:00.005-05:00

I’m back from Hawaii; it was ten days of physical and emotional mastery. We went from learning from twenty of the planets best speakers in their field, to being pushed physically with a fifty foot pole climb, and then, flying fifteen feet like a free bald eagle to a hanging trapeze. These were some of the most invigorating experiences of my life.

If that wasn't enough, a record, forty plus foot firewalk in the most tropical paradise in the world was the next challenge.

As I looked in the beautiful starstudded Hawaiian sky. I noticed off to my right was a full moon. I reminded myself, as I took the first step of my new destiny, of my total love and gratitude for myself and the world. The amazing thing that came over me was that I wanted to make the planet a better place to live for myself and others as well as leaving all my fear behind that has stopped me in the past.

It was one of the most incredible spiritual experiences of my life and all those extraordinary rewards came from raising my standards. I’m so proud of you, that have raised your standards, since we have introduced walkablock.

Let me tell you this. The key to being in the best shape of your life spiritually, physically and mentally is to

1. continually raise your standards,

2. doing what others refuse to do
and when you focus on this not only will your body, mind and spirit transform, you will be altering your destiny as well.

One of my outcomes is to impact our future children. I have a major concern and I hope you can help. (Our CHILDREN)

It makes me so sad to see where our future is going. All you have to do is open your eyes to see how unhealthy, lonely and depressed many of our children are, this should not be the case. We live in a world where the potential to live fulfilled lives is at an all time high, so what's the problem?

Why are our children
killing each other,
having learning disabilities,
being grossly overweight,
virtually selfdestucting?

My opinion is the lack of love, dicipline and structure. I believe a change could be accomplished by incorporating physical and mental exercise as well as proper nutrition that will balance their insulin level and blood sugar levels and you will find you have happier children. I beg you to consider making this a major focus in your life. If we save the children, we will save our world and our future. It makes no sense to be in the shape of your life when the children are slowly dying.

Let's get together and commit to do whatever it takes.

It has been an incredible honor sharing these thoughts with you and I will leave you with this

Who you are, is a gift FROM GOD,
Who you become, is a gift TO GOD.

Warmest regards,
James Spicer,
e-mail: NLPT4U@aol.com

See James at http://www.walkablock.com/james

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How to Pick a Trainer?

2008-08-28T20:22:00.002-05:00

Quick Overview- I think the most important thing for people starting a workout program is to keep moving, so I highly recommend starting with a basic walking regiment ie. {like walk around the block}

I'm not the typical trainer, I don't think people want the stereotypical trainer you get at most clubs. My focus is more on "WHY" we do what we do, or don't do. So I like to think of myself as a life coach!

Here is a little of what I teach:

1. Relationship between pain versus fear
2. Mental State, management
3. Power moves
4. Body physiology
5. Breathing for peak performance
6. Goal setting as it relates to taking action on your health and fitness program.

Our topic this month is,
"How do you pick the Right Trainer for YOU".
It can be a complicated process. You want the best trainer for your buck. So what do you do?

My belief is, you need to investigate and interview different prospective trainers.

Here are a few tips of what to ask:

1. How long have they been training?

2. How many clients do they have?

3. What are their specialties? ie. {nutrition, weight loss, muscle building etc.}

4. Ask for any references of past or present clients?

5. Are they certified or have they ever been certified?

In my professional opinion a trainer must possess these skills:

1. Making the client feel comfortable
2. Have strong communication skills
3. Be a teacher instead of a boss.

Without these skill, in my observation, a trainer may have all the credentials in the world but will not be able to complete the task at hand.

"Motivate and develop results in the client".

These are some of the strategies I recommend when looking for a trainer.

* Create your enjoyment, Remember everything comes to people that have the ability to create constant pleasure for themselves and others,
* A need to push themselves to continually grow.
* Success, money, love and virtually anything you want will manifest itself when you have the ability to control your emotional states.

LIVE IN THE STATE OF PASSION

Warmest regards,
James Spicer
Founder, "Neuro-Fit Fitness"
You can visit James at:
walkablock.com/james

Article Source: http://EzineArticles.com/?expert=James_Spicer

James Spicer - EzineArticles Expert Author