Thursday, October 25, 2007

Bill Maher - Anti-Pharma Rant

Tuesday, October 23, 2007

Bodybuilding's 10 Commandments

1. Thou Shall Lift Big
Give your muscles a reason to grow but jumping into something right
off the bat is dumb.. Be intense, and lift heavy weight that you
can only lift 6-12 times. Going heavy does not means to throw
form out the window, but to lift as heavy as you can while staying
in control, and keeping good form.

2. Thou Shall Eat Big
You must eat to grow, and keeping your body in that energy state is
crucial. To estimate how many calories you should be consuming
times your body weight by 16-18 so you can shoot for your nutrition
in take. Eat 6 meals a day with breakfast, and post-workout being
the biggest meals.

3. Thou Shall Sleep
Recovery is key. Remember that muscle building does not take place
in the gym, but while your resting, watching tv, and so on. In the
gym we break down our muscle fibers, and when we rest they rebuild
so they may be strong the next time you workout. You can think of
it as a defense mechanism. Getting enough sleep is crucial and it
is said you need at least 8 hours every night.

4. Thou Shall Drink Large Amounts of Water
Carry that drink bottle with you at all times to keep your body
hydrated, and keep your muscle growing. Keeping yourself well
hydrated so you can train at your best but also because our
muscles are around 75% water and that means we get dehydrated
our muscle will go to cramp. Just drink more water it will help.

5. Thou Shall Be Committed
If you're not sick or injured, you must train, you must eat, and
you have a mind set of a bodybuilder. You start skipping... you
might as well forget those dreams. You must want to become that
impressive physique before you can begin building it. Get
yourself a reliable training partner and make training a
necessity, not an obligation. Make it your number 1 priority.

6. Thou Shall Squat
If you have legs, a desire to grow and your back is OK, you will
squat. Without the king of exercises, your growth is going to
suffer. Squats develop more than just legs. Squats are an a
ll-round body blaster squat and grow. Test and studies have
shown that people that do squats gain almost 40% more chest
muscle than people who don't squat. I'll say it again, squat
and grow...

7. Thou Shall Not Be Afraid of Change
Change your routine around frequently. Every 3-6 weeks, vary
the order that you do your routine, change your whole style
altogether or even do your workout backwards (it works). Try
high reps, low reps, high sets, 1 set you name it try it and
see what works for you. Our bodies try to adapt to everything
and as soon as your muscles adapt to your workout kiss your
muscle gains good bye.

8. Thou Shall Not Overtrain
Do not train the same body parts within 3 days; leave 5 days
for optimal recovery and growth. If your progress is slowing,
you're getting injured or sick frequently, then it's time to
take a break. Take a week off, and then go back at it. Don't
be surprised if you're stronger after your layoff. Overtaining
is the biggest factor that can destroy your hard earn muscle
gains and turn them in a headache. First signs of overtaining
stop, and rest.

9. Thou Shall Not Neglect Injuries
Once you're injured, take a break. Lose 2 weeks training now,
or prepare to keep those injuries forever. I suffered through
a 6 month shoulder injury because I didn't quit when I was
injuried. Don't be dumb like I was because your health is
more important.

10. Thou Shall Learn Right Supplementation
There are four supplements you need to gain muscle The first one
is a multi-vitamin. Don't you wish we could get enough vitamins
through our food, so do I. But when putting our bodies through
all this pain they need a lot more vitamins then someone who
just exercises a couple times a week. If you want to grow than
get the right amount of vitamins. The second one is whey protein.
Whey is a fast absorbing protein that should be taken right
after a workout, or is just a great way to increase your protein
in take.

The third on is glutamine. This is probably the most important
of all as it helps with recovery, maintaining muscle mass, and
the rebuilding of muscle tissue. Glutamine should be the first
thing taken after a workout so it can go right to work and
start building the muscle tissue back up. The last one is
creatine. If you want to increase your workload and build
muscle faster than creatine is a great a to use heavier
weight than normal resulting in muscle and strength gain
in less time.

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Saturday, October 20, 2007

Eat Healthy Fats

Researchers performing a study for Loma Linda University (California)
concluded that consuming dietary fats may not necessarily make you
fat. The study, published in the Journal of Obesity, compared two
low-calorie plans similar in calorie and protein in take (about 1,015
calories and 30% protein), but differing in fat and carbohydrate

The higher-fat plan consisted of 39% fat-most of it from almonds (84g)
–and 32% carbohydrates. The higher-carb plan consisted of 53% carbs,
from complex-carb sources, and 18% fat. The subjects followed their
plans for 24 weeks, and then researchers compared the results. Those
who added almonds lost 62% more, and 50% more from their waistlines
compared to those on the complex-carb-supplemented diet.

Recommendation: To get lean, include healthy fats found in nuts,
seeds, olives and fatty fish. At the same time, lower your carb
in take so that you're not consuming extra calories.

Use The Glycemic Index (GI) Of Foods

The GI is a scale that ranges from 0-100 and rates how quickly a
food gets digested and raises blood glucose levels. New studies from
Loughborough University (Loughborough, England) examined the effects
of low-and high-GI foods on insulin, muscle glycogen and fat
utilization, discovering that when athletes ate low-GI carbs at
breakfast and lunch, they had lower insulin levels and burned more
fat during the day as compared to those who ate high-GI carbs. They
also found that muscle glycogen was better spared in those who ate
low-GI and then trained, most likely a result of greater fat use
during the workout.

Recommendation: Before you workout, don't consume foods that rank
high on the glycemix index (75-100); right after you work out, though,
choose high-GI carbs to crank up insulin and muscle growth. Low-GI
foods include oatmeal, apples, bananas, oranges, and sweet potatoes.
Ranking high on the glycemic index are Gatorade, plain bagels, white
bread, corn flakes, Rice Krispies cereal, Cream of Wheat, rice cakes
and baked potatoes.

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Wednesday, October 10, 2007

Ten Tips For Those Who Want To Build Muscle
By Charles R. Taylor MCSD

1. Eat Enough
To gain muscle mass is difficult because the body struggles to
stay the same. To gain mass you need to eat more than your body
requires to maintain its normal functions. You must eat 500 to 1000
extra calories a day to persuade the body to gain more muscle mass.

2. Eat Every Third Hour
You can wait longer between meals, but do you constantly want to be
in an anabolic phase? Your blood sugar should not sink too low, but
it will if you do not eat every 3 to 4 hours. It does not have to
be a proper meal each time you eat. A quick meal or a protein-drink
will be enough.

3. Accept a Certain Increase In Body Fat
You have to choose between building muscle or burning fat. You cannot
(or it is very hard to) do this at the same time.

4. Eat a Proper Breakfast
At night, when you are asleep, the body is subversive because you have
not been eating for several hours. This makes breakfast a very
important meal because it stops the cataclysm.

5. Vary the Food
You can become accustomed to a certain foods. If you eat the same
food for several years you can count on it that your development will
stagnate. Do not let yourself become accustomed to the same foods.

6. Choose the Right Supplement
There is an unbelievable amount of supplements on the market today. Many
of them are junk. Only use supplements that you know work. Highly
recommended supplements are creatine and extra protein. There are many
more supplements from which to choose, but these are the best from
which to start.

7. Get Enough Rest
It has been said that you grow durring sleep, and sure it is true.
Do not train more than three days in a row. Some who really want to
gain muscle will only train two or even one day at a time. The
results are often impressive.

8. Train Right
If you are not sure of how to do an exercise, ask someone that is
knowledgeable about the exercise. If you are training incorrectly
you will not grow and your chances of hurting yourself are quite

9. Change the Routine
Change your training program every two months. Do not let the
muscles adapt to the same routine.

10. Make Goals and Achieve Them
To train without a goal is meaningless. Make a goal, for example,
to gain six pounds of muscle mass. Do not give up before you have
gained those extra six pounds. Use all your knowledge about
nutrition and training. It is not only more fun to train with a
goal, your progress will also increase faster. You will be more
motivated and you will train and attend to your diet perfectly.

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Tuesday, October 02, 2007

Chin Ups

Let's have a quick look at the muscles involved in a chinup:
Primary Muscles:
- Lattisimus Dorsi (Lats or mid-back)
Assisting Muscles:
- Pectoralis Major (Chest)
- Biceps (Front of arm)
- Brachioradials (Forearms)
- Rhomboideus (Upper Back)
- Trapezius (Upper Back)
- Deltoids (Shoulders)

Since the lats are the primary muscles, we will concentrate on
those to start off. For the next 8 weeks, do the following
exercises, twice a week, at the beginning of your workout. Do
not do any other exercises for your mid-back: Note: After week
4, take 1 week off from this routine, then continue with the
remaining 4 weeks.

- Do as many chin ups as you can.
- No Rest
- Get yourself ready in a chin up position. Arms fully stretched.
Now only pull your shoulders up (like a shoulder shrug), without
bending your arms.
- No Rest
- Assisted chin ups. (Use a chair if need be and push off a
little with your feet to get you up)
- Rest 2 minutes
- Continue with your regular workout

You will notice that every week you will increase your full and
partial chin ups, while getting that nice V-shape in your back.

Are you having trouble doing chin ups?

The wide grip overhand chin up involves a lot of muscles, Front
of Arm (Biceps), Upper back (Rhomboids), Shoulder (Deltoid).
If you work out one of those body parts too hard before doing
your chin-ups you won't perform well, and the remaining parts
won't get a good workout, making your chin-ups... useless...

If you do have a well balanced workout program, chin ups can
give you good back blast. Here's another routine if you have
trouble increasing the number of chin-ups you can do: (Have
4x 5lb ankle weight available) Let's say the maximum amount
of chin-ups you can do in a row is 8.

(Minimize the rest in between sets, 20-30 seconds should give
you enough time to put on the ankle weights)
Start with 4 chin-ups.
Attach a 5lb ankle weight on each ankle, and do 4 more
Attach another 5lb ankle weight on each ankle (10 lb each
ankle total), and do chin-ups to failure. With failure this
time I mean continue going until you can't pull yourself up
another inch.
Rest a 2 minutes max, and do lat pull downs to failure with
60%-70% of your bodyweight.
(note: if you don't have a home gym and can't do lat pull
downs, put a chair under your chin up bar, and assist
slightly with your legs)

Perform this routine every 2 weeks for 8 weeks. The weeks
in between, concentrate on other shoulder, upper- and lower
back exercises. Your chin ups will improve. Do slow,
controlled movements, keep your legs crossed at the ankles.

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