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Wednesday, November 28, 2007

How to Sue Drug Companies for Free


Ex-Pharmaceutical Rep. Speaks Out


Tuesday, November 27, 2007

Triming Down for Powerlifters
By Shawn "Bud" Lyte - CME, CSN
President, BMF Sports
Illinois State Chairman, 100% RAW Powerlifting Federation
RawPowerlifting.com

Over the years, unfounded rumors, myths and half-truths have arisen and
taken hold in regards to the detriments of cardio and diet to power
and strength performance. Cardio allegedly drains a powerlifter's power
akin to Superman wearing a Kryptonite codpiece. This is true only if
the cardio is pre-workout, intense, and in excess of 15-20 minutes,
and depends on the subsequent workout. For example, one would not want
to spend 20 minutes on a stepper or hammering on a cycle before their
squat training.

I've found that doing only a light and brief (5 minute) cardio warm up
on squat days helps keep my legs and squats strong for training.
Typically, my trainees, teammates and I will do 20 minutes of
post-workout cardio on bench days and off days, which comes out 3 days
a week on average. For those who only do evening workouts, 20-30
minutes of morning cardio, every other day, works very well.

As far as fat loss, I never rely on or look to cardio as a sole or
primary means to that, preferring diet modification. Approach that
I take with my trainees, that continues to work well, is to drop
calories over the course of 3-4 weeks to about 70% of my maintenance
calories, then hold at 70% until the target weight range is reached.

Example:
wk 1: 9 x bodyweight integer (250 lb) = 2250 calories
wk 2: 8 x bodyweight integer (250 lb) = 2000 calories
wk 3: 7 x bodyweight integer (250 lb) = 1750 calories

>From here, calories are brought (over the course of 3-4 weeks) back
up to 90% which becomes the lifter's new maintenance calorie intake.
The key here is to keep the calories as lean as possible. No
processed foods (except on a cheat day here and there), no saturated
or hydrogenated fats at any time, and always, always, always
consuming protein with carbs.

A lean operation is an efficient one, and the same goes for bodies.
You will find that when you keep your body fat and weight under
control, your training efficiency, metabolic efficiency, and
performance improve considerably, comparatively effortlessly, and
you won't fight yourself caught up in the battle of trying to make
weight.

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Friday, November 23, 2007

Fat Loss Myths
By Gary Matthews

Every regime has its supply of useless folk lore and
half-truths that get passed on down the line from
person to person. But I'd put fat loss up against
any of them for what has to be the most time wasting and
even the most dangerous myths out there.

There is a ton of free advice seen in the media these days
and if it is taken seriously, can really set you back on your
fat loss endeavours. This can lead to the kind of frustration
that makes people think they are "destined to remain fat for life".

This in not true, Have a look at the myths below and draw your
own conclusions.

More exercise is better.

Every exercise session is beneficial to each individual,
however more is not always better. It depends on what is
trying to be achieved. There is a level and frequency
required to achieve results.

After this level is reached, additional exercise can
have the opposite effect, not allowing the body to
recuperate and adapt to the stress induced by the
exercise, which can be detrimental to your results.

After stopping exercise muscle will turn to fat.

This in not possible, Muscle and fat are two different
types of tissues in the body and you cannot convert one into the
other. This is like trying to turn water into milk.
If you stop training, the muscles will shrink
in size - and do not disappear. The more calories
taken in that are not burned off will be deposited as fat.

If you’re not sweating, you’re not working hard enough.

Sweating is the body's way of cooling itself down.
Many factors contribute to body temperature, including
room temperature, types of exercise done, body-fat levels,
clothing, and exercise intensity. The intensity for
exercise can't be judged by the amount you sweat.

A well-trained person will often sweat a lot because
their body can more efficiently regulate heat.

Taking sugar before exercise to raise energy levels.

Ingestion of sugar will lead to a rapid rise in blood
sugar levels. This rapid rise stimulates a release of
insulin, which quickly removes the excess sugar from
the blood system, often causing your blood sugar levels
to drop, sometimes below the level that it started at,
leading to faster exhaustion.

Gaining weight is just a part of getting older.

Getting older is not an excuse for gaining weight!
As we age and begin a more sedentary lifestyle we
start to lose muscle mass.

The efficiency of your metabolism is directly linked
to how much muscle you have on your body. The most
efficient way of maintaining your body's muscle mass
and keeping your metabolism from dropping, is by
doing a high intensity strength training workout once a week.

X is the best form of exercise.

Claims like this are usually based on marketing strategy
and personal bias. Even when claims are based on factual
information, they have little practical value to the
average exerciser. The most important thing is to choose
an activity that you like, and perform it properly and
consistently.

If it’s fat free I can have as much as I want.

Unfortunately fat free doesn't mean calorie free.
The word fat free is misleading because if you
overeat on anything, even fat free foods and you
don't burn off those calories, your body will
store the excess as fat.

Don't drink water when you exercise or you will get cramps.

By drinking litres of icy cold water in one go while
exercising you will probably suffer from cramps.
This is why it is important to drink water
continuously before, during and after exercising
to replace the fluid you've lost and avoid any discomfort.

By not having a personal trainer I wont make gains.

Hiring a personal trainer is one way you can use to
reach your goals, but you are an adult capable of
making decisions and setting your own goals once
you have the knowledge of how to go about it.
Following a good exercise program and eating
plan does not require someone standing over
you and telling you how to do it.

By exercising my abs I will lose my pot belly.

Exercising your abdominals will help to tone and
firm the abdominal region, but it will not reduce
fat deposits that are responsible for a pot belly.
Fat reduction comes from burning more calories
than you take in. Fat is reduced uniformly throughout
the body there is no such thing as spot reduction.

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Wednesday, November 14, 2007

Muscle Gain Myths
By Gary Matthews

Myths that lead to wasted time, frustration and if are taken
blindly as truth, can really set back your progress in the gym.
Don't believe everything you hear in the gym when it comes to
exercise and muscle gain, do the research yourself.

Simple, basic principles apply to all muscle gaining such as
progressive overload, variable frequency of reps and high
intensity workouts. Lets take a look at some of the most
common muscle gain myths.

High repetitions for definition and low repetitions build muscle.

Progressive overload is needed to make muscles bigger. Meaning
that you need to perform more reps than you did for your last
workout for that particular exercise. If you perform the same
amount of reps at each workout nothing will change on you, also
if the poundage on the bar doesn't changes on the bar nothing
will change on you. You need to become stronger.

Definition has two characteristics, muscle size and a low
fat percentage. To reduce fat you will have to reduce your
calories; the high repetition exercise will burn a few calories,
but wouldn't it be better to fast walk to burn these off?
Better still; use the low reps to build muscle, which will
elevate your metabolism and burn more calories.

Vegetarians can't build muscle.

Yes they can! Strength training with supplementation of
soy Protein Isolate has shown to increase muscle. Studies
have shown that athletic performance is not impaired
by following a meat free diet, and people strength training
and consuming only soy protein isolate as a protein source
were able to gain lean muscle mass.

If you take a week off you will lose most of your gains.

Taking one or two weeks off occasionally will not harm your
training. By taking this time off every eight to ten weeks
in between strength training cycles it has the habit of
refreshing you and to heal those small niggling injuries.
By having longer layoffs you do not actually lose muscle fibres,
just volume through not training, any size loss will be quickly
re-gained.

If I'm not sore after a workout, I didn't work out hard enough.

Post workout soreness is not an indication of how good the
exercise or strength training session was for you. The fitter
you are at a certain activity, the less soreness you will
experience after.

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Wednesday, November 07, 2007

Exercise Just as Effective as Medication for Treating Major Depression

Q I was watching Bill Maher on TV and he said a recent study showed
exercise was just as effective for depression as an antidepressant
medication. Was he just kidding? Or is this real?

A It is real all right. The study, published in the journal
Psychosomatic Medicine, comes from Duke University. A professor of
medical psychology, Dr. James Blumenthal, led the research. After
demonstrating that 30 minutes of brisk exercise three times a week
is just as effective as Medication therapy in relieving the symptoms
of major depression in the short term, medical center researchers
have now shown that continued exercise greatly reduces the chances
of the depression returning. Last year, the Duke researchers
reported on their study of 156 older patients diagnosed with major
depression which, to their surprise, found that after 16 weeks,
patients who exercised showed statistically significant and
comparable improvement relative to those who took anti-depression
medication, or those who took the medication and exercised.

Researchers found that aerobic exercise, like brisk walking,
swimming, biking and aerobic dance, works best. It seems to
affect the body’s levels of mood-lifting neurochemicals like
norepinephrine and serotonin. Therefore, if you would rather
exercise your depression away, it’s worth a try. You may get
fit in more ways than one.

These findings could change the way depression is treated,
medications have been proven to have unwanted side effects
and more and more people are looking for a natural way of
feeling better.

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Thursday, November 01, 2007

The Best Muscle Building Exercises

Leg Exercises

Barbell Squats:

Major Muscles Worked-Quadriceps, hamstrings, hips, and glutes.

Leg Press:

Major Muscles Worked-Quadriceps, and hamstrings.

DeadLift:

Major Muscles Worked-Hamstrings, glutes, and lower back.

Leg Extension:

Major Muscles Worked-Quadriceps

Leg Curls:

Major Muscles Worked-Hamstrings

Calf Raises:

Major Muscles Worked- All calf muscles.

Chest Exercises

Bench/Dumbbell Press:

Major Muscles Worked-All Pectorals

Incline Bench/Dumbbell Press:

Major Muscles Worked-Upper Pectorals

Dumbbell Fly:

Major Muscles Worked-All/Inner Pectorals

Back Exercises

Pull-up:

Major Muscles Worked-Lats

Lat Pulldowns:

Major Muscles Worked-Lats and Teres Major

Hyperexyensions:

Major Muscles Worked-Lower Back, Hamstrings, and Glutes

Barbell Rows:

Major Muscles Worked-Lats, Rhomboids, and Teres Major

Shrugs:

Major Muscles Worked-Trapezius

Shoulder Exercises

Military Press:

Major Muscle Worked-Anteroir Deltoids

Lateral Dumbbell Raise:

Major Muscles Worked-All Deltoids

Posterial Lateral Raise:

Major Muscles Worked-Posterial Deltoids

Tricep Exercises

Close-Grip Bench Press:

Major Muscles Worked-Triceps

Tricep Pulldowns:

Major Muscles Worked-Triceps

Bicep Exercises

Barbell Curls:

Major Muscles Worked-Biceps

Incline Dumbbell Curls:

Major Muscles Worked-Biceps

Calves

Standing Calf Raises:

Major Muscles Worked-Total calf area

Abs

Crunches:

Major Muscles Worked-Abdominals

Leg Raises:

Major Muscles Worked-Lower Abdominals

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