One-Day A Week Beginner Dumbbell Routine

The evidence is in for fitness. Regular exercise has been associated
with more health benefits than anything else known to man. Studies
show that it reduces the risk of some cancers, increases longevity,
helps achieve and maintain weight loss, enhances mood, lowers blood
pressure, and even improves arthritis. In short, exercise keeps you
healthy and makes you look and feel better. To follow you'll find
a simple dumbbell routine that can be performed in the comfort of
your own home.

This is a full body workout to be performed once a week. You should
finish in about an hour. Concentrate on correct form and perform each
repetition nice and slow to fully work the muscle avoid injury.
Perfect for the beginner or person with a busy lifestyle. There are
many advantages to exercising even if it's just one day a week. To keep
this routine under an hour and also benefit from a cardio only rest for
30-seconds between sets. You may have to build up to this. After
following this dumbbell routine for 2 months pick new exercises for
each muscle group. 10 repetitions is good for toning and shaping. If
you want to add muscle do lower reps. If you want to see more definition
in the muscle you have do even higher reps. 10 is a good compromise
for most people.


Dumbbell squats- 2 Sets of 10 repetitions
Stiff legged dumbbell deadlifts- 2 Sets of 10 repetitions
Standing dumbbell calf raises- 2 sets of 15-20 repetitions
Dumbbell bench press- 2 sets of 10 repetitions
Dumbbell military press- 2 sets of 10 repetitions
One-armed dumbbell rows- 2 sets of 10 repetitions
Concentration curls- 2 sets of 10 repetitions
Kickbacks- 2 sets of 10 repetitions
Bicycle crunches- 3 sets until failure

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Lethargy – To Train Or Not To Train?
By BigCanuk

As per usual, as the winter settles in, a lot of the guys I hear
from are telling me the same thing; that with the cold season,
their zeal has dropped and their workouts are diminishing. I also
am in that category. It's real tough to live in a country where
cold weather is prevalent almost half the year! I've always told
myself I would one day live in a country where the climate would
be more tropical but so far it hasn't transpired. I envy those
people who live in paradise all year long! But enough of my
whining about the winter. There are certain things that can be
done to combat this natural occurrence.

Outside of changing my training when necessary, a couple of tricks
I use to take the edge off winter are these items. First off, I
bought a hot tub. You know, it's interesting how sitting in
103-degree water makes the snow and cold become so tolerable all
of a sudden.

Another trick is to be tanned. While everyone else around seems to be
looking pale and white and sickly, it seems that nothing looks as
good as a healthy looking tan. Obviously the sun isn't going
to do the job and although the medical research won't exactly
say that sun tanning beds outright cause skin cancer, it seems the
general consensus is that they are bad for you. So what's a guy to
do? I ordered an oral tanning product called "Canthaxanthin". The
stuff works and best of all, it's non-toxic to the body. So you get
to look tanned and don't have to worry about the bad effects of it
on your body.

For the training aspect. We all know how hard it is to get into
a workout especially when you're not excited about it. Well, I've finally
stumbled onto a little key that helps unlock those lethargic training times.
First of all, tell yourself that you are only going to the gym for a half-hour
to train. Surely, you can spare a half-hour out of your day, right? Next pick
the body part that is your favorite to train. Usually, this is not what you're
supposed to do as it takes away from the intensity of what's needed to pick up
those lagging body parts but in this case, we're trying to just get into an
intensity mode. It doesn't take long to find the workout falling into place
and going well once your favorite muscle group starts feeling that pump and
burn. The next thing you know, the half-hour is over and you've accomplished
the most important thing of the day. Your workout. Most of the day, we give
and sacrifice our time and abilities for others whether it be work or play
or visiting family/friends but when you're at the gym, that is for you. Try
to make it count as the best it can be.

I hope this helps beat some of those lethargic times that is sure to come
along and hit every one of us sometime during the winter months when it is
tougher to get motivated.

* Editor's note: If you've ever felt there was something holding you back in
life, ruining your plans and stopping you from being who you want to be, you
were right. The fact is, there is a single source of all your problems, stress,
unhappiness and self-doubt. It's called the reactive mind - the hidden part
of your mind that stores all painful experiences, then uses them against you.
Dianetics gets rid of the reactive mind. It's the only thing that does.
Read the book Dianetics and learn how to get rid of your recative mind.

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BOOK REVIEW - DIANETICS
Book: Dianetics: The Modern Science of Mental Health

Author: L. Ron Hubbard

Dianetics was first released on May 9th 1950, it has remained
a bestseller every year since and has now sold over 20 million
copies worldwide. Many self-help books have come and gone but
Dianetics continues to go strong. Why? Because it really works!

We all know how important the mind is to training, it has even
been said that "Your mind is your strongest muscle." Dianetics
will give you a true understanding and control of your mind, it
shows you how to locate the blocks and barriers to your full
potential and totally handle them. I believe this book should
be part of every trainee's library. For more information go to
http://www.dianetics.org

Here are some great links to visit:

Anabolic Steroids Information and Alternatives

Bodybuilding Fanatic - The Best In Bodybuilding Information

Fitness Links - Your Health and Fitness Resource!

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Moving Past Grief Jim and Nancy fall in love at their first high school dance. They see each other every day and talk on the phone every night. Jim looks forward to their marriage and a life together. The day after their high school graduation, Nancy says, "I’m sorry Jim, but I want to date other guys now. Please don’t call me again." Jim pleads, yells and sulks. He tries letters, flowers, cards. He talks to Nancy's family and friends. Nothing changes Nancy's mind. He asks himself every hour, "How can I get her back? Why did she really leave me? What did I do wrong?" Jim stops eating, stops smiling, refuses to talk to his friends. He loses interest in life and spends hours watching television in his room. His mother tells him not to worry. "Time heals all wounds." But after a few months, Jim is not over his loss. He can't get her out of his mind. Time heals nothing. A friend says, "You need to wash away your troubles with some beer!" So Jim gives it a try. It seems to help! Jim feels better . . . for an hour. Then he sees a girl with hair like Nancy's and gets tears in his eyes. Another beer makes it worse. The next morning, Jim realizes beer is no solution. Another friend says, "The best way to get over Nancy is to find a new girlfriend!" So Jim goes out on a date with Jill. Her perfume reminds him of Nancy, her laugh sounds like Nancy's. The music reminds him of Nancy. He wants to go home and just think about Nancy. The date is a disaster. Jim loses interest in school. A counselor gives him a booklet on depression. "Of course," Jim thinks, "I need professional help." So he goes to a psychiatrist who gives him a prescription. The pills make him feel wooden, but Nancy is still on his mind most of the time. The psychiatrist tells Jim's dad that Jim needs to take the pills forever. His dad gets angry and throws away the pills. He tells Jim, "Just get over it!" Jim goes to his room and cries. Failure, loss and death are parts of life. You lose pets, jobs, businesses, homes, friends, lovers and family members. Major losses can change your life forever. For most people, the only options to the pain are drugs, alcohol or time, none of which really help. L. Ron Hubbard discovered two ways to get on with your life after a loss. 1. Shift Your Attention You can help someone whose attention is on a loss by asking this question over and over. "Tell the person you are going to help them. Tell him or her, ‘Find something that isn't reminding you of ______ (name of person he or she lost).’ "Repeat the command, getting the person to find something else that is not reminding him or her of the person until he or she has a realization and feels better about the situation. "This simple procedure can help the person recover from his or her lost love and begin to live again." — L. Ron Hubbard You decide to help Jim get over his break up with Nancy. You tell Jim, "Let me help you get over Nancy, okay? Here we go. Find something that isn't reminding you of Nancy." Jim looks around the room for a little while. "That mirror doesn't remind me of Nancy." You say, "Okay" and repeat the instruction: "Find something that isn't reminding you of Nancy." "The drapes." You say "Okay" and repeat the command: "Find something that isn't reminding you of Nancy." "The couch. Oh, Nancy sat there. I sure miss her. Okay, that box of Cheerios." "All right. Find something that isn't reminding you of Nancy." "That plant. . . ." After repeating this question a few dozen times, Jim's eyes become bright and he smiles. "Nancy who? To heck with that. I feel better! Let's get something to eat." While it might take a few minutes or a few hours, Jim will snap out of it. The technique works equally well with the loss of a job, a business, money—anything you or the person you are helping wants to stop thinking about. 2. Erase the Emotional Pain Harmful memories are stored in the mind at a conscious and unconscious level. These memories ruin marriages, careers and your confidence. They cause unfounded fears, unreasonable anger and irrational behavior. You carry this mental baggage wherever you go. Harmful memories cause you to act in ways that are not really YOU. Dianetics eliminates the influence of these destructive memories. The Grolier Encyclopedia defines Dianetics as: ". . . a form of counseling for curing emotional and psychosomatic illnesses and enhancing life" (psychosomatic illnesses: health problems stemming from the mind). When you receive Dianetics counseling, you talk about your past in a certain way until the emotional pain stops. The depression, grief and anxiety caused by your memories are gone forever. Benefits When you reduce the emotional pain of memories, you enjoy these benefits: * More energy * Increased control * Interest in new activities * More self-confidence * Higher intelligence * Better health * Reduced need for drugs, alcohol or medicine * Less fear of failure To learn more about Dianetics, buy Dianetics: The Modern Science of Mental Health.

"Copyright © 2006 TipsForSuccess.org. All rights reserved. Grateful acknowledgment is made to L. Ron Hubbard Library for permission to reproduce selections from the copyrighted works of L. Ron Hubbard."

FITNESS WORLD MOURNS THE DEATH OF NUTRITION GURU DON LEMMON

Donald Edward Lemmon, Jr., age 37, died in a car accident outside of Las Vegas, June 10, 2006. He was born Sept. 4, 1968, to Donald Edward, Sr. and Laura Pearl Weimer Lemmon. On Dec. 19, 2003, he married Asia Carrera in Koolina, Hawaii. Donald grew up in Ohio. He served in the U.S. Army, then moved back to Ohio working as a personal trainer. He moved to Los Angeles to pursue a career in a rock band. There Donald found success with a nutritional web site and he became a nutritionist and personal trainer. He was also a published science fiction author. Donald was a devoted husband and a loving father. Survivors include his wife, Asia; one daughter from his first marriage, Carly of Ohio; one daughter from his second marriage, Catalina of St. George, Utah; one soon to be born son, Donald Edward Lemmon, III; mother, Laura of Ohio; one brother, Jeff Lemmon; and four half sisters and one half brother. Private family services will be held. Arrangements were under the direction of Moapa Valley Mortuary.

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How To Turn Fat Into Muscle
By Doberman Dan

OK... to be quite honest, turing body fat into muscle is simply NOT possible.
But it has become a popular saying. What it REALLY means is to lose body fat
while retaining and/or gaining muscle mass.

In this article I would like to share the basics of a training protocol advocated by
Charles Poliquin and many other bodybuilding gurus called German Body
Composition (GBC).

GBC uses weight training for fat loss. Aerobic training is not utilized -- at all! The
primary goal of this method is fat loss while preserving hard earned muscle.
Contrary to popular opinion, aerobics usually cause a LOSS of muscle tissue.

Also, as an added little perk, many trainees will also add lean tissue during the
course of a GBC cycle.

Results normally seen from this type of training average a loss of approximately
one-half a percent of body fat per week.

The basic premise behind GBC is the promotion of fat loss by increasing lactic
acid levels in the body, which in turn produces higher growth hormone levels.
This puts the body in an optimal state to burn fat and build lean tissue.

So how do you go about attaining this state with your workouts?

The following is a bullet point list of what you need to do:

Full Body Workout Utilizing Upper and Lower Body Supersets -- By alternating
between upper and lower body exercises it is possible to keep the rest intervals
short, even with big compound movements like the squat and bench press. This
allows you to accomplish a large amount of work in a relatively short time.

High Reps (10-15) Stopping Short of Failure -- Studies have shown that high
reps sets with a time under tension of 40 to 75 seconds produce an appropriate
amount of lactic acid for the purposes of GH release and fat loss. You should
stop about two reps short of concentric (positive) failure. Training to failure has
little benefit and potential drawbacks with this protocol. Remember, the goal is
to create the environment within your body to burn fat. Also, if you train to
failure it would be highly unlikely you would last until the end of the workout.
The volume of work is pretty high (at least for a natural trainee).

Short Rest Intervals (30-75 seconds) -- By alternating between upper and lower
body exercises, you will be able to cut down on needed rest intervals greatly
compared to repeating the same movement in a straight set fashion. These
short rest intervals accelerate the accumulation of lactic acid and create our
desired state.

Workout Duration Less Than One Hour -- Studies have shown that weight
training sessions lasting over one hour tip the anabolic/catabolic scale in
the negative direction. Fifty minutes seems to be the ideal time frame. This
does not include warm-ups, stretching, or cool-down.

Sample Workouts

Below are three sample workouts based on the GBC protocol. These three
workouts can be alternated throughout the week. Frequency of workout
sessions depends on training age and starting condition. The minimum is
twice a week and the maximum that I would recommend would be five per
week.

In these examples I use the notation system developed by Charles Poliquin
because it provides a good amount of detailed information on each of the
workout variables.

There are a few notations that you might not be familiar with. These are used
to denote supersetting and tempo.

Supersetting is designated by the use of letters and numbers i.e. A1 and A2
or B1 and B2. First perform the A1 movement. Rest the prescribed amount
of time and then perform the A2 movement. Continue alternating between
the two exercises until all the recommended sets of each are complete.

Tempo (the speed at which you perform the movement) is designated with a
three-digit number in units of seconds i.e. (301). The first number is the
eccentric or lowering portion, the second number indicates the isometric or
pause, and the final number is the concentric or positive portion. For
example, on a bench press with a 311 tempo you would lower the load for
three seconds, pause on the chest for one second, and then extend to the
start in one second. Note: "X" denotes explosive effort.

Day One

A1 - Step Ups 4 x 12 (20X) 60 sec
A2 - Chin Ups 4 x 10 (311) 60 sec

B1 - Lunges (dynamic) 3 x 12 (311) 45 sec
B2 - Incline Dumbbell Chest Press 3 x 10-12 (411) 45 sec

C1 - Seated Leg Curl 3 x 10 (401) 45 sec
C2 - Barbell Shoulder Press 3 x 12 (311) 45 sec

D1 - Seated Dumbbell Hammer Curl 2 x 10-12 (411) 30 sec
D2 - Lying Dumbbell Triceps Extensions 2 x 10-12 (422) 30 sec

Day Two

A1 - Deadlift 4 x 10-12 (311) 60 sec
A2 - Swiss Ball Push Ups 4 x 12-15 (222) 45 sec

B1 - Leg Press 3 x 12-15 (411) 60 sec
B2 - Seated Cable Row w/rope to Neck 3 x 10-12 (321) 45 sec

C1 - Single Standing Leg Curl 3 x 10 (411) 45 sec
C2 - Lateral Raise 3 x 12 -15 (221) 45 sec

D1 - Barbell Curl 2 x 10 - 12 (311) 45 sec
D2 - EZ Bar French Press (seated) 2 x 10- 12 (311) 30 sec

Day Three

A1 - Squat 4 x 12-15 (401) 60 sec
A2 - Bench Press 4 x 10-12 (411) 60 sec

B1 - Lunge (static) 3 x 15 (311) 60 sec
B2 - Barbell Rows 3 x 12 (311) 60 sec

C1 - Good Mornings 3 x 10 (312) 60 sec
C2 - Standing Alt. Dumbbell Press 3 x 12 (201) 45 sec

D1 - Reverse Barbell Curls 2 x 12 -15 (212) 30 sec
D2 - Triceps Pushdowns (underhanded) 2 x 12 -15 (312) 30 sec

I hope you find this program effective in achieving your goals. Give
it a shot and let me know how it goes for you.

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Does Weight Lifting Stunt Growth in Height?

I get this question all the time: "I'm in my teens and I want
to start weight lifting. But someone recently told me that
weightlifting can stunt my growth. Is this true?"

It's seems this myth will never die. But I will try again to
kill it.

The whole notion of growth being stunted by weight lifting is
a myth. It didn't stunt the growth of Shaquille O'Neal, David
Robinson, Karl Malone, Michael Vick, etc. They all started
lifting in their early teens, and all have gone on to be well
over 6' tall and star in professional sports.

Dave Draper and Arnold Schwarzenegger started lifting very
young and both are 6'1" or taller. Lou Ferrigno started
working out at 14 years old at the height of 5' 9" and grew to
6' 5" - taller then anyone in his family!

So the answer is no, weightlifting does not stunt height growth, or
any other kind of growth, for that matter. There is no scientific
evidence to support such ideas and, in fact, books such as the
Russian, School of Height, suggest that weight training may
stimulate growth. The latest weight training studies done on
teens showed only positive effects.

I'd also point out that activities such as running and jumping
create forces on the body that are six to eight times one's body
weight. The compression forces on his legs and spine are far
greater in running and jumping than they will ever be in
squatting or pressing over head.

Not only will proper weight training not stunt growth, it allows
teens to grow up with stronger muscles and bones, along with a
healthy lifestyle. It certainly benefits any other sport they
engage in.

Even though proper weight training protocols will not inhibit
growth, the risk for such occurrences and injuries are just like
anything else. If you have proper instruction and a
well-organized program,,your chances are very low.

It is important to learn the basics of weight training and get
medical clearance from your doctor before you begin.

Careful attention should be paid to correct weightlifting form, and
not using too much weight or too much stress placed on the
joints. This is still true, of course for everyone, regardless
of age, and no one should ever try to do more weight than they
can reasonably lift, otherwise injury can occur.

Correct technique will reduce any risk of injury and develop your
strength more effectively than not training with proper technique.
The greatest benefits and smallest risks occur when 8 to 15
repetitions can be performed with a given weight before adding
weight in small increments.

Remember if you are going to exercise regularly always do a
warm up followed by some stretching. After your workout take
5-10 minutes to cool down and do some more gentle stretching.
Studies have shown that people who warm up and cool down
adequately have far fewer injuries.

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Steve Reeves Workout - How Steve Reeves Trained

Steve Reeves had a classic physique body that is still admired
to this day. To many it is still the greatest physique of all time.
What's even more impressive is that Steve won the Mr. America,
Mr. World, and Mr. Universe titles with out ever using stroids.

His top form measurements were:

height 6'1"
weight 215lb
shoulder breadth 23 1/2 in
neck 18 1/4 in
chest 52 in
waist 29 in
hips 38 in
biceps 18 1/4 in
forearms 14 3/4 in
wrist 7 1/4 in
thigh 26 in
calf 18 1/4 in
ankle 9 1/4 in.

Note that his calf, biceps and neck are the same measurement. He
did this deliberately based on the concept of Grecian ideal
proportions.

He also worked to get his shoulders as wide as possible and his
waist as small as possible in order to exaggerate his upper
body width. He didn't do shrugs or side bends as he thought large
traps took away from the visual illusion of shoulder width and
large obliques thickened the waist, spoiling his v-taper.

Steve Reeves Training Methods

I found one of Steve Reeves training routine in an old booklet
and was happy to see he trained briefly, infrequently and
intensely to make the fastest progress. He trained full body
workouts three times a week, doing about 3 sets for each
exercise. He choose mostly basic exercises that worked the
part of the muscle he wanted to bring out.

Steve Reeves once wrote that 12 reps is the ideal number,
but never at the expense of good form!

Of course he had great genetics, but he also trained the right
for a natural bodybuilder.

Exercises of Steve Reeves

1. Shoulders - Press Behind Neck
2. Thighs - Hack Squat (toes pointed at 'ten and two' heels closed)
3. Calves - Toe Raise (on block of wood at least 6" thick)
4. Chest - Dips on parallel bars
5. Back - Chin behind neck
6. Triceps - Pressdown on lat machine
7. Biceps - Incline dumbell curl

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MEASURING YOUR PERCENTAGE OF BODY FAT

Your percentage of body fat is another good measuring stick for your
level of fitness. Unfortunately, people often tend to judge their fitness
level according to what the scale says. We want to break you of this
habit. This is very important because the percentage of your body
which is fat is a much better measurement of your fitness level than
the above mentioned scale.

The most accurate and expensive method of measuring body fat is
hydrostatic emersion. This method can only be done in a laboratory
by a clinician. Another method uses electrical impedance. But you
need a special machine and a trained staff. The most affordable and
accessible method is to use skin-fold calipers. All you need is a
friend willing to pinch you a couple of times (remember to be
consistent with the sites measured). This form of measurement (if
done correctly and consistently) will give you a quality guide for
determining lean body mass vs. fat.

BODY FAT MEASUREMENTS (U.S.)

Men 26% Women 36% ----> OBESE
Men 24% Women 34% ----> AVERAGE
Men 18% Women 20% ----> GOOD
Men 14% Women 16% ----> ATHLETIC
Men 10% Women 12% ----> EXCELLENT
Men 06% Women 10% ---> BODYBUILDERS

SETTING BODY FAT GOALS

Even though society tries to impose an ideal body type on people,
everyone has unique genetic determinants. Therefore your body fat p
ercentage goals will be specific to you. Be advised that certain body fat
levels have risks. For example, if you fall into the obese category, you
are open to respiratory difficulties, high blood pressure, diabetes,
hardening of the arteries, coronary disease and failure, digestive
diseases and kidney problems.

Once you have determined your current percent body fat, you should
set a realistic short-term goal that will allow you to show small, and
continuous improvement. For example, if you fall into the Obese
category, set a short-term goal of losing enough fat to qualify as
Average. If you are presently Average, your immediate goal will be
Good. Get the idea? Set yourself up to succeed with small, attainable,
short-term goals!

A word of caution is needed if your body fat falls below a certain level:
4% for men and 10% for women--it may cause health complications. For
men they are minor, but for women they may include cessation of
menstrual activity and the inability to conceive. These problems will
reverse themselves when fat levels return to "healthy" levels.

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Don't Quit

When things go wrong, as they sometimes will,
When the road you're trudging seems all up hill,
When the funds are low and the debts are high,
And you want to smile, but you have to sigh,
When care is pressing you down a bit,
Rest, you must - but don't you quit

Life is queer with its twists and turns,
As everyone of us sometimes learns,
And many a failure turns about
When he might have won had he stuck it out;
Don't give up, though the pace seems slow -
You might succeed with another blow.

Often the goal is nearer than
It seems to a faint and faltering man,
Often the struggler has given up
When he might have captured the victor's cup.
And he learned too late, when the night slipped down,
How close he was to the golden crown.

Success is failure turned inside out -
The silver tint of the clouds of doubt -
And you never can tell how close you are,
It may be near when it seems afar;
So stick to the fight when you're hardest hit -
It's when things seem worst that you mustn't quit.

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"I Just Want to Get Big...FAST!"
By Lester Maurice

This is the battle cry heard around gyms and on the internet all the
time. Some people just starting out are skinny or feel undersized for
their height. Others are tired of training for definition or doing
aerobics and want to add muscle mass and power that they haven't
necessarily experienced before.

There is always a fascination to see just how big you can get for
your size. There's really nothing wrong with this goal as long as you
do it intelligently. You have to cycle this type of intense lifting with
periods of lighter training and you have to develop the whole body
so as not to throw yourself way out of proportion by having only a
huge chest or gigantic thighs with nothing else that matches.

Everyone has been told that the basic compounds lifts are the best
and I have to re-tell you that same song. Grimek, Reeves, Scott and
Arnold first put on their massive thickness by focusing on the
powerlifting exercises exclusively for some time. Its not a
coincidence that Mr. Heavy Duty Mentzer also had this phase in
his life.

The flat bench, parallel squat and deadlift will be the main focus of
this cycle. If you can't do these, then you can replace them with some
alternate movements using machines or dumbbells but you will be
losing some of the intended growth hormone effect.

This is a five-week workout routine that can be performed once every
nine-weeks. In other words, after you've completed it, do your basic
bodybuilding routine for four weeks before cycling on again. Use the
routine two days each week (eg. Tuesday and Friday or Monday and
Thursday). You will never use the program more than two days
throughout the five week cycle. Trust us, it won't be necessary.
Good luck!

Week One
Bench Press: 3 sets of 12-15 repetitions
Parallel Squat: 3 sets of 15-20 reps
Deadlift: 3 sets of 12-15 reps

Week Two
Bench Press: 4 sets of 10-12 repetitions
Parallel Squat: 3 sets of 12-15 reps
Deadlift: 3 sets of 10-12 reps

Week Three
Bench Press: 4 sets of 8-10 repetitions
Parallel Squat: 4 sets of 10-12 reps
Deadlift: 3 sets of 8-10 reps

Week Four
Bench Press: 4 sets of 8-10 repetitions
Parallel Squat: 4 sets of 10-12 reps
Deadlift: 4 sets of 8-10 reps

Week Five
Bench Press: 5 sets of 6-8 repetitions
Parallel Squat: 5 sets of 8-10 reps
Deadlift: 4 sets of 6-8 reps

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Paul Becker Bio

Mission Statement

I strongly oppose the use of anabolic steroids or any illegal or banned substances. My purpose is to bring you drug free training and diet techniques along with legal supplements to help you achieve your goals. I only carry products which contain ingredients that are well established dietary supplements and contain nothing illegal or banned in the USA.

About Me

I am a natural (steroid free for life) bodybuilder. I am also a bodybuilding trainer, personal fitness trainer and a weight loss coach.

I grew up in Queens, NY, in a great little town called Rosedale. At the age of 16 I became very interested in bodybuilding and fitness. Right from the beginning I felt that the idea was more then just improving appearance, but that it was intended to make us feel better, be healthier and even live longer. And of course harmful and illegal drugs of any kind could never play a part of such a lifestyle.

Once I started working out and eating right, others would notice my results and ask me for advice on their own diet and workout programs, which I was always happy to help them with. Over the last 25 years I have studied and tested all areas, including physical training, mental training, nutrition, supplements and recovery. Theories are great, but what counts is real results in the gym and on your body, and that is why after testing practically everything out there, I kept only the ones that consistently produced positive gains, time and time again. I have trained hundreds of men and women and helped them to reach their individual fitness goals.

In 1993 I moved to Los Angeles, CA, where I met my love and soul mate, Jan Fuksa. We were married on August 27, 1994 (see picture to your left). We currenly live in Hillsboro, OR.

In 1995 I wrote a manual devoted to drug free bodybuilding called "Truly Huge" which was devoted to natural muscle growth. "Truly" Huge as opposed to "fakely" or "artificially" Huge as I consider the steroids users to be.

In 1996 I lanched my website TrulyHuge.com this site was designed to give you all the tools you need to achieve your goals. We offer a quality line of supplements, diet and training info, personal training, motivation and a lot of other good stuff!

In The Media

Articles about myself and my online personal training services have appeared in many well know publications such at The New York Times , The Saturday Evening Post, etc.

I have written for many bodybuilding and fitness magazines, such as The Scientific Bodybuilding Journal, Burn! Men's Fitness, MuscleMag International and Robert Kennedy's upcoming new magazine Reps!

My articles also can be seen on many of the top internet websites such as bodybuilding.com, bodybuildinguniverse.com, criticalbench.com, dolfzine.com, drugfreebodybuilding.com, getbig.com, etc.

Stay fit and healthy!

All the best,

Paul

More Proof That Psychiatry is a Pseudoscience!

Find out the truth about psychiatry, andsee how "They Lied."
http://www.cchr.org/lied/lied.htm

Bodybuilding Contest Diet and Training

Maybe this tip will help those weight lifters who want to
become body builders. I have been training with weights
since 1991 after I got out of high school, although I wasn't
very serious. I always found something that gave me an
excuse to get out of the gym because I was not making
any gains. I am sure there are a lot of fellows out there
that have the same problem. Well let me tell you how I
started making true gains. It wasn't until I decided to get
serious, and this included my DIET. It is very hard to
make those impressive muscle gains with the fat loss
needed to chisel that round body into a "X" frame when
eating Big Mac's and frosties. I spoke with a couple of
friends at my local gym who were competitive NPC
bodybuilders and I got a lot of help with diet and training
advice and I would like to share them with you. My diet
had to change from eating junk three times a day to
eating lean low carb meals 6 times a day, I thought
Oh-my-God. Food, every two-three hours, WOW! Well
for the next sixteen week (4 months) this is what I ate
and I was 95% faithful to this diet.

Meal 1: 1 cup oats mixed with Protein mix.
Meal 2: 1 can of chunk turkey or tuna in spring water.
Meal 3: 1 chicken breast, 1/2 cup of green beans or brochilli.
Meal 4: Protien mix (1 hour prior to training).
Meal 5: 2 chicken breast, Protein (immediately post workout).
Meal 6: Baked potato or rice (1 hour prior to sleep)

*Lean beef, fish and turkey can substitute for any of the
meat. I know a lot of you out there are saying man that
could get expensive, however if you are not buying
chips, ice-cream, soda and other junk food at the store
and you stay strict to what you purchase, your price of
groceries will be the same.
I also supplemented with Andro one hour prior to weight
training and Fat Burners twice a day (morning/night).

Now for my training routine I was very consistent by
changing up my routine if I felt I was getting into a rut.
This was my training schedule.

Monday: Chest, Shoulders, Triceps.
Tuesday: Cardio 1 hour
Wednesday: Back, Biceps (forearms),Shrugs, Calves
Thursday: Cardio 1 hour
Friday: HELL DAY (legs)
Saturday: Rest
Sunday: Rest

* Warm up at the beginning of each workout with medium
weight. 2-3 exercises each body part 2 sets 6-8 reps or
to failure. Start with 80 to 90% of max on first set then
drop 15% of that for second set work to failure.
CONCENTRATE of the affected muscle that you are
working.

I lost 52 lbs and went from a size 40 waist to a 32 waist
in four months. I guarantee if you stay consistent and
FAITHFUL you will have that Physique that you want.
STAY OUT of the cookie jar!!!
Good Luck,
Bobby Qualls
Kennesaw, GA

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MYTHS ABOUT WEIGHT TRAINING

1. Doing sit-ups or some other form of abdominal exercise
will trim unwanted pounds from your waist. There is no
such thing as spot weight reduction. Doing abdominal
exercises only strengthens the adominals; it doesn't
make fat magically disappear. The only way to trim
unwanted pounds from your waist (or any other part of
your body) is to expend more calories per day through
activity than you consume through food.

2. Women shouldn't lift weights because their muscles
will become huge and they will look like men. People
don't suddenly become "huge" from lifting weights. It
takes years of intense training to become "huge".
Women can, however, develop a shapely and well
proportioned physique by lifting weights.

3. Big, muscular people will probably become fat later
in life because their muscle will turn into fat. Muscle
and fat are two different types of tissues and can no
more turn into one another than wood and glass. When
muscle tissue is not used it will atrophy, or shrink in
size. Typically the neglected muscle becomes
surrounded by fat, giving the illusion of turning into
fat.

4. Lifting every day, 3 days on and one day off, or
doing double splits\twice a day will accelerate
muscular development. These workout routines lead
to overtraining; the body cannot recover sufficiently
between workouts for real muscular growth to occur.
These routines will only work for steroids users.

5. Some exercises are good for "shaping" your muscles
and some are good for "building mass". It's not the
exercise which determines the type of muscular
adaptation, but the number of repetitions performed
and the intensity of your workout.

6. Cheating (so that you can lift a heavier weight) will
accelerate muscular development. Cheating (not
performing the movement with strict form) is
counterproductive. The point is to work the muscle
properly, not move some heavy weight.

7. It doesn't matter which muscles I work out which
days. You must keep in mind which muscles assist
in working major muscle groups. For example, when
you work your chest, your triceps are also being
worked. Therefore, if you work chest one day and
triceps the next day you are over-working your triceps.

8. Some people are just too old to start weight lifting.
This is patently false. In studies reported in Science
News, people in their seventies and eighties began a
weight training program and showed significant gains
in muscle size and strength. Some of the participants
in the study could scarcely walk before the program
began could walk easily after the program.

9. People will stare at you in the gym if you're out of
shape. Men and women of all fitness levels, weight
ranges, races, and ages work out in gyms. And most
of them are too busy with their own workout to
even notice whether you are overweight or can't lift
much weight in the bench press.

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Here's some more great links conerning the truth about Psychiatry:

Citizens Commission on Human Rights (CCHR)

CITIZENS COMMISSION ON HUMAN RIGHTS DEFEATS PSYCHOTROPIC DRUGGING BILLS!

Standing Up for Human Rights

My Get Ripped Quick Diet
by Scott Leisler

I've been bodybuilding for about 7 years, and started off
with the idea that I just wanted to get big. After putting on
close to 40 pounds, maybe 85 percent of it muscle, a
bodybuilder wants to get ripped. Over the 7 year period, I
experimented with many diets to get ripped, many times
coming close, but no cigar on 100% satisfaction. The last
3 summers I have dieted down and lost the fat I needed,
but sacrified much muscle in the process. This year, I have
achieved success for the first time. If anybody is
interested in what I have done. This is it in its simplicity.

wake up: 7:15 am
one twin lab ripped fuel, one aspirin
8:00 am
one myoplex deluxe, with creatine (42g p, 25g c, 2g f),
vitamin c, e,
multiple vitamin
10:00 am
a mesotech bar, or myoplex plus bar (about 25g p, 45g c,
7g f)
11:30 am
one twinlab ripped fuel, one aspirin
12: pm
2 chicken breast, brown rice or big baked potato
3:30 pm
metrx bar (32g p, 15g c, 7g f)
6:15 pm
10 egg whites in an omlet with velveta light cheese,
1 large apple
8:00 pm- workout
9:30 pm
myoplex deluxe with creatine (42g p, 25g c, 2g f),
vitamin c, e, multiple vitamin

The idea here is not to eliminate carbs, but to keep
them in the earlier part of the day. Having low carbs
for breakfast, allows for the continuation of fat burning,
but allows for replacement of minerals so muscles
aren't broken down. Then the next couple of hours,
have more carbs, to allow for energy for workouts,
and to keep the muscle you have. Slowly lower
carbs in the early afternoon and evening, not
eliminating, but keeping them low, and making sure
they are low glycemic, or slow absorption rate.

This program relies quite a bit on supplements,
mainly meal replacements, but in a busy schedule
with work, it has worked very fast, and worked the
best I have seen, even better than when I ate a lot
of whole foods instead of supplements. It will take a
little patience, but it works well with the mind games
that you always have when you feel like you're
getting skinny, but still fat. Since you still have
carbs, you keep most of your muscle.

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As you know I promote drug free bodybuilding and fitness, the reason for this is that drugs have unhealthy and even dangerous side effects!

Tom Cruise has brought to the attention of the public that Psychiatry is a Pseudoscience and that they push their dangerous drugs (even on children!) that do not cure anything.

Anyone who is in the least bit of doubt if Tom is right or not, should really look at the facts. The links below will give you all the proof you need:

American psychiatric Association President admitts that there is no way to test for a “chemical imbalance”

Doctors Lambast Shields’ Dangerous Position on Paxil

The Food and Drug Administration says that “ADHD” stimulants cause visual hallucinations, aggression, violent and suicidal behavior…

Abusing women in the name of psychiatry, prescription drugs

Training To Failure Pro
When you train (with whatever method you are using) don't put a specific number of repetitions in your mind. For example, if you say you're going to do 10 reps of a particular exercise, don't stop at 10 if you really could have done 11 or 12. Lift each set to COMPLETE failure (with good form). That is accomplished more easily WITHOUT putting a specific rep number in your head!Greg Jones

Training To Failure Con
Unless you are fairly skinny, bench less than, say, 225 x 6, or are under 26, forget training to so-called "failure." Over the course of a few months this, along with forced reps, negatives and the like will just about gaurantee a halt to your progress. Decide first if your goal is size or strength. For size, try sets of 12-15, taking 36-60 secondsto complete sets; for strength try sets of 3-5 taking 10-15 seconds per set. Two exercises or so per muscle group should do it, with 3 sets per exercise, once weekly. Most of these guys screaming about "training 'til you puke" weigh 150 lbs, are 16-18, and can't bench their bodyweight for 12, so be careful whose advice you take!An Old Man

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