40-30-30 Nutrition Plan Review

The premise of the 40-30-30 Diet is simple: "Your genes have not
changed very much during the past 100,000 years".

Our body is a biochemical machine, and for hundreds of thousands
of years, our digestive system operated correctly when eating
just 2 food groups:

1. Lean Protein

2. Natural Carbohydrates like fruits and vegetables

Evolution works very slowly, and as far as our genes are concerned,
we are still build to eat those 2 food groups. By evolutionary
standards, agriculture is still relatively recent and therefore
our digestive system has not yet adapted to eating large quantities
of dense, highly processed carbohydrates like grains, pasta and bread.

Because we haven't evolved to a stage where we can properly digest
large amounts of high density carbohydrates, our body experiences
adverse biochemical effects like fat gain, diabetes, heart
disease, sluggish feeling, etc. The 40-30-30 Diet is designed to
feed our body according to its genetic makeup.

What you eat and how you eat has a powerful effect on your body
and health. This diet plan treats food as more than just a source
of calories that must be counted and restricted. It views food
as a powerful agent that has significant effects on our body.
For example, certain foods can cause severe surges in insulin
production. Significant swings in insulin levels can negatively
affect mood, endurance, mental focus, and fat. The 40-30-30
Diet Plan was designed to keep our body balanced and performing
at its peak. It does this by incorporating 4 key elements:

The 40-30-30 Nutrition Plan
The use of mono-unsaturated fats
Supplementation with Omega-3 oils
Exercise

40-30-30 Sample Meals and Snacks Diet Menu

Breakfast: Scrambled Eggs Florentine with cheese and grapes

Snack: Yogurt with raspberries and almonds

Lunch: Chicken Salad Pita Sandwich with asparagus salad

Snack: Turkey and Cheddar Lettuce Wrap

Dinner: Zesty Broiled Fish with couscous

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Zone Diet Review

The Zone is achieved when each meal is composed of 40% carbohydrates,
30% proteins and 30% fat. This might sound complicated but it is
actually pretty easy when you follow the Zone Food Block System.
With this system different foods are assigned a food block value.
For example a block of protein is equal to 7 grams, which is about
1 ounce of low-fat cheese. Your gender, activity level and current
percentage of body fat will determine your daily food block
requirements.

Examples of Zone Food Block System

1 Protein Food Block = 7 grams of Protein
1 oz of skinless white meat chicken
1 1/2 oz of salmon
1 oz of beef

1 Carbohydrate Food Block = 9 grams of Carbohydrate
1/2 apple
10 cups romaine lettuce
1 cup butternut squash

1 Fat Food Block = 1.5 grams of Fat
1/3 tsp of canola oil
3 olives
1/2 tsp peanut butter

Sample Free Zone Diet Recipe

Baked Fish and Vegetables

Ingredients:

1 tsp olive oil
4 1/2 oz flounder
Onions, sliced
2 cups yellow squash, sliced
2 cups zucchini, sliced
Lemon juice
Thyme and dill, chopped
1 plum

Directions:

Preheat oven to 400 degrees. Coat bottom of baking dish with oil.
Spread half the vegetables in the dish. Top with fish fillets.
Put the rest of the vegetables on top. Sprinkle lemon juice and
herbs over the mixture plus a couple of grinds of pepper, it
desired. Cover with foil and bake about 45 minutes or until fish
is done and vegetables are tender. Serve with lemon wedges.

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Antidepressants Cause Violence

What happens when I stop exercising?

So you have been working out for a while, seeing great results and
loving the difference you see and feel in your body. But what
happens if, for some reason — injury, holidays, burnout, or
something else — you have to stop for a while.

What happens?

Well first, let me tell you what doesn’t happen. Your muscle does
not turn to fat. That would be like saying if you stop driving
your car, your tires will turn to marshmallows. You may lose
muscle mass and gain some fat, but your muscle does not turn to
fat.

Here is what does happen:

Cardio: You begin to lose aerobic endurance in as little as two weeks.

Muscular Strength: Studies have shown that muscular strength will
return to pre-exercise levels after four to 12 weeks off.

Muscular Size: Muscles will shrink after 4-12 weeks off.

Metablism: As your muscles atrophy, your metabolism will slow. This
means that if you eat the same amount, you will gain weight.

The good news is once you start exercising again is all comes back
fairly fast.

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Muscle Building over 40
By Scott Miller

MYTH: A man over 40 years old can no longer build muscle.

Granted, at 40 years old, men usually have less testosterone
in their systems, but we can still build muscle. It just
takes a bit more persistence and hard work.

If you read all the muscle mags and try to follow what they
say, you might make some gains, but typically you will be
over-trained. So, let's throw all of that away and
concentrate on the things that really matter: training,
nutrition and rest.

Whatever your routine, make sure it's working for you and
you're making progress. After 3-4 weeks of your new
routine, if you're not lifting more or doing more reps,
you should re-think your routine. Remember, there is no
"cookie cutter" routine that works perfectly for everyone,
so if this one doesn't work, change it.

One of the biggest things to remember in your routines
for adding muscle mass is to LIFT HARD and HEAVY! I
can't stress this enough. I've talked to too many guys,
young and old, who proclaim that they can't add any size.
If you watch them, they never really push themselves.
You must always push yourself and strive for more reps
or more poundage or you will never make any quality gains.

Lifting hard and heavy leads us right into a few other
points – your joints and using straps and wraps. Being
over 40 and lifting can pose problems with your joints.
Aside from taking glucosamine and chondroitin (not a bad
idea), stretching frequently before, during and after a
training session is important. Even stretching
during your work day can help keep you limber and
actually relieve some of the soreness and help keep the
joints from getting stiff. If you've got a joint
problem that is persistent, don't try to "man through
it", but go see your doctor and have him make sure you're
OK.

Many exercises can be quite taxing on your grip and your
grip will give out before the muscle you're training will.
In those instances, use straps. You don't want to limit
your muscle growth because your grip gives out. BUT,
make sure you include grip/forearm exercises in your routine.

At our age, knee wraps are probably a good idea, just for
the added support they give. I use a wrap on my right
knee and will be starting on my left knee soon. Be smart.

I do not wear a lifting belt. I used to, but I discovered
that my lower back was just, plain weak. I started doing
good mornings, back extensions, dead lifts and rack dead
lifts. Within a few months, I had no need to wear a belt,
with the exception of near 1RM squats.

Whether younger or older, you need to track your progress.
Whether it's a log book or a piece of paper in your pocket
that you then enter into your computer at home, track your
progress. This will let you know where you're at and
where you've been. At the next workout, you won't be
guessing, you'll have the numbers in front of you.

Setting goals goes hand-in-hand with tracking your
progress. Setting both short-term and long-term goals
is very important and will help keep you focused on your
lifting.

If you're really serious about putting on muscle, then
nutrition is probably 70% of the entire package. You need
to be eating clean foods – not fast foods. At least 5
meals a day is necessary to keep your metabolism going.
6-8 meals a day is not unreasonable, if you have the time.
For us "older guys", building muscle isn't quite as easy
as it used to be, so we have to really concentrate on
what we eat and when. Protein, carbs and fats are all
essential, not only in proper nutrition, but for
building muscle.

Make sure you eat enough to support muscle gain. Most
people, older or younger, that call themselves "hard
gainers", just aren't eating enough. How do you know?
An easy way to figure it out is to write down everything
you eat every day for a week. Get a calorie counting
book and put the numbers to it. Then figure out your BMR.
If your BMR is 2200 calories, then you have to eat more
than that each day to gain, and that's not 2210
calories a day, but 2300+. Granted, there's a balance
between eating an excess and pigging out every day. You
can make muscle gains and keep the body fat at a minimum
if you don't over eat and eat clean food.

Last, but not least, REST.
That's right, rest. 7-8 hours of good, steady sleep is
critical. If you're always tired from not sleeping enough,
not only will your workouts suffer, but nearly everything
else can suffer, as well. A nap, if you have the time,
can be wonderful.

So, you're "Over the Hill", huh? Big deal. If you eat
right, train hard and get good sleep, you can still be
on the front side of the hill, instead of the back side.
I'm bigger and stronger now at 45 years old than I have
ever been.

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How to Sue Drug Companies for Free

Ex-Pharmaceutical Rep. Speaks Out

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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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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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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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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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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Bill Maher - Anti-Pharma Rant

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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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
content.

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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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
great.

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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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
chin-ups
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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H.I.T. - High Intensity Training Basics

H.I.T. training is based on the theory that you can exhaust and
break down your target muscle area in one set when performed
effectively.

H.I.T. training is not for beginners. Before starting H.I.T.,
you need to know exactly when your muscles are warmed up. You
also need perfect form in your exercises. If either one of
these lack, the "high intensity" of this type of workout can
cause injury. So please, if you haven't been working out
seriously for at least 6 months, don't consider starting a
H.I.T. program.

A H.I.T. workout will target major muscle groups first.
Depending on the trainee, you will target some or all of the
muscle groups in one session. For most people a split will be
required over 2 or 3 separate sessions. The goal is to build
muscle so you need to give your muscles time to recuperate
and grow. Some H.I.T. trainers will tell you to work your
entire body in one session two to three times a week.
However medical studies suggest that most muscle groups
need a week to recover from a workout to failure.

Before starting your session you need to warm up properly.
Once the target muscle groups are warmed up, you still want
to do a warm up set before each H.I.T. set. You'll do this
set with anywhere from 25-50% of the weight you're going to
use in the target set.

The target set itself will be 8-12 repetitions with the
maximum weight you can handle. If you find that you can
go to 12 reps, you'll need to increase the weight next time.
If you find you can only do 8 reps, you can either stick
with that weight until you can do 10 or more, or go
slightly lower. Always make sure that you have slow,
controlled movements in perfect form.

Your goal however, should be to slightly increase the
weight each week, even if it's just by a pound. Over a
year that does make a 50 pound increase if you can keep
it steady.

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Are you Bulking or Cutting?
By Zach Bashore


Very few people possess the knowledge needed to successfully gain
muscle or lose fat. A person may know how to lose fat but most
of you don't know how to keep all of your hard earned muscle in
the process. On the flip side, you may know how to gain muscle,
but you need to learn how to gain this muscle without the fear
of fat gain. I am going to discuss the basics of bulking and
cutting and hopefully give you the knowledge needed to complete
your next bulking or cutting diet.

Bulking is simply eating more calories than what you are used to
eating, but it`s not as simple as it seems. Your calories need
to be from healthy bodybuilding foods and not from junk foods
like pizza, chips, and cookies. The other hard part of bulking is
determining your BMR or basal metabolic Rate.(Your BMR is
basically the number of calories you'd burn if you stayed in bed
all day.) To start, you should eat 500 calories over maintenance
everyday. If you your gaining to much fat after a week reduce
that number to 300. If you seem to not be getting any bigger then
you should increase that number to 700 calories.

While cutting, your prime concern should be keeping muscle loss to
a minimum. That is why you don`t want to crash diet and try losing
weight to fast or you're most likely going to lose most of your
hard earned muscle. To start, you should lower your calories from
your BMR to roughly 300 fewer calories a day. You can change that
number according to the results but 300 is a good number to start
out at. You can either eat less food or do more cardiovascular
exercise to burn these calories. How you do it will depend on
the individual.

Some bodybuilders like to bulk up to the size of elephants before
they decide that they`ve gained to much fat, and then they go on
a cutting diet. Others seem to always be sporting a low bodyfat
percentage year round and slowly gain muscle as time goes on. Again,
how you go about it will depend on personal preference. I always
try to stay relatively lean even during the off season because I
cannot stand the thought of gaining fat.

So can I gain muscle while losing bodyfat as well? Some
bodybuilders genetics allow for this while most of us sit in awe
wondering how they did it. The use of steroids allow for fat
loss and muscle gain at the same time but they are illegal and
have unhealthy side effects.

You need to decide what you want to do with your body right now.
Do you carry around to much fat, are you to skinny, to small in
the upper body? All of these factors determine what you decide
to do with yourself. You are the only one responsible for the
results you receive.

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Four Day High Intensity Training Program

For each exericse do 3 sets 12, 10 and 8 reps adding weight each
set. For each exercise only the last set intended to be performed
to failure. Any sets prior to the last are simply warm-ups.


Monday
Chest and Triceps

Incline Barbell Presses

Hammer Strength Machine Presses

Incline Dumbbell Fly

Cable Crossovers

Skull Crushers

Dips

Tricep Pushdowns

Tuesday
Quads and Calves

Leg press

Hack Squat

Leg Extensions

Standing Calf Raise

Seated Calf Raise

Wednesday
Rest Day


Thursday
Back and Biceps

Deadlifts

Bent-over rows

Lat Pulldowns

Standing Barbell Curls

Preacher Curls

Alternating Dumbbell Curls

Friday
Hamstrings and Shoulders

Stiff Leg Deadlifts

Leg Curls

Overhead Press

Side Lateral Raises

Rear Lateral Raises

Shrugs

Saturday & Sunday
Rest Days.

Do forearms, and abs when convenient. I try to hit abs and forearms
twice a week. Make sure your nutrition is top notch and ensure
high-intensity effort in your workouts, that is the key to the
whole program.

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Powerliting Basics

Powerlifting is a competitive sport that is also used to develop
the body and help athletes prepare for other sports. Powerlifting
allows you to strengthen and perfect your body, test your
abilities and help you feel good about yourself. The sport of
powerlifting was developed to test the strength of its competitors
in three events; the squat, the benchpress and the deadlift.

The Squat:
In the squat, the barbell is positioned horizontally across the back
of the shoulders; the hands steady and balance the bar. From a
standing position, the lifter bends the knees and lowers the body
until the top surface of the legs at the hip joint is lower than the
top of the knees. This defines a correct squat depth; few people
in the gym squat to this depth. From this lowered position, the
lifter returns to an upright, standing position. Contrary to popular
belief, the squat is not unusually tough on the lower back or knees.
If done properly - straight, upright back, knees in alignment with
feet - you should experience only the soreness indicative of a good
workout.

The Bench Press:
Most people are familiar with the Bench Press -- lower a barbell
to your chest and push it up, right? Well, there's a bit more to
the technique in competitive powerlifting. First of all, there's
a pause at the bottom. After you've lowered the bar to your chest
and it is still, you are given the command to "press" it up. No
bouncing the bar off your chest. Also, your head, shoulders, and
buttocks must remain on the bench and the feet must be flat on the
floor. These contact points cannot move during the lift. Sometimes
you see lifters get an arch in their back between the buttocks and
shoulders.

The Deadlift:
The deadlift involves lifting a loaded barbell from the floor (the
bar is actually about 10" off the ground) to a standing position.
There are two general styles of deadlifting: conventional and sumo.
With conventional style, the feet are fairly close together, and the
hands grasp the bar outside of the legs. The knees and hips are
bent and do the majority of the lifting; the back must remain as
straight and upright as possible. Sumo style uses a very wide
stance and the arms grasp the bar in front of and between the legs.
In some cases, the stance is so wide that the toes almost touch the
plates at either end of the barbell. From the lowered position,
the knees and hips are used to drive the body upward. This style
is favored often by taller people with longer arms. The deadlift
is probably the easiest lift to judge - it goes up or it doesn't.
However, sometimes a lifter will "hitch" or ride the weight up
his or her legs. This is not allowed. The lifter must "lock out"
or be in a full standing position, not hunched forward.

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The Truth About Antidepressants


In September 2005, following confirma... In September 2005, following confirmation that Red Lake Indian Reservation school shooter, Jeff Weise, was under the influence of the antidepressant Prozac, the National Foundation of Women Legislators, together with American Indian tribal leaders, called for a Congressional investigation into the correlation between psychiatric drug use and school massacres. Congress has yet to investigate the role of psychiatric drugs relating to school shootings despite international drug regulators warning these drugs can cause mania, psychosis, hallucinations, suicide and homicidal ideation. At least eight of the recent school shooters were under the influence of such drugs, and according to media reports, investigators working on the Virginia Tech school shootings, Cho Seung-Hui may also have been taking drugs for "depression." Filmmaker Michael Moore has also called for a federal investigation into school shooters and psychiatric drugs.

Get in Shape for Wrestling
By Zach Bashore


Wrestling has always been a sport known for its toughness and need
for discipline to achieve such physical skills and movements. The
main emphasis in wrestling is the ability to create short,
explosive bursts of energy during the match to be able to execute
offensive attacks and defensive counter-strikes. There are many
different styles of wrestling which not only require these short,
explosive bursts of energy, but also require a high level of
anaerobic endurance and flexibility.

Training for wrestling is extremely intensive and grueling. It
forces you to work in an anaerobic environment where you are almost
begging for air. Muscles grow when under stress, and the goal in
wrestling is to make them grow as quickly as possible. This is
the main reason why wrestlers are the most overtrained athletes in
the world. There training split emphasises each muscle group
during every workout session. Many university wrestling teams use
a "full-body workout" such at this:

* Manual Neck
* Shoulder Shrug
* Shoulder Press
* Chin ups
* Bench Press
* Rope Climb
* Straight Bar Curls
* Dips
* Leg Press
* Calf Raise

Wrestling is a combination of two different types of athletes:
Power distance and endurance. A wrestler must get optimal
energy from each of the three different energy systems. That
means as a wrestler, you should plan your nutritional intake
to support all three systems of energy. You also need to adjust
your caloric intake in the off-season to suit your fitness
goals. That means if you want to become quicker, simply cut
your calories. If your looking to get stronger, then you
should increase your calories.

As a wrestler, your body is craving more nutrients than that
of the average person. That means it is vital that you
supplement your already strong training and nutrition program.
A good multivitamin that contains an adequate amount of Vitamins
A, B, C, and Zinc should be at the top of your supplement list.
However, the following supplements are also useful in helping
you become a better wrestler:

* Ginkgo Biloba
* Citrulline Malate
* Calcium
* Whey Protein
* Glucosamine Sulfate
* Creatine
* Glutamine

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Ab Exercises And other tips to get ripped abs

The six-pack, maybe the most coveted physical attribute anyone can
have are difficult to come by, and ab exercises while good, are not
the only thing to concentrate on when trying to get ripped abs.

Because fat tends to build up around the waist, even with ab
exercises definition is tough to come by. You only push the fat
on top of your ab muscles out farther when increasing the size of
your ab muscles with ab exercises. Everyone has ab muscles, the
real way is getting your body fat percentage below 10% and
lowering the amount of water your body carries to bring that
six-pack out.

The best way to get ripped abs is through both diet and exercise
(obviously).

The best exercise is aerobic exercise, like running, biking, and
the stairmaster. Getting up to your target heart rate for 30
minutes a day, and doing it at least 4 days a week, you will burn
fat and up your metabolic rate even at rest.

After you have lowered your body fat its time to build the ab
muscles with ab exercises. Start by training them 3 days a week.

Upper ab exercises - Elevated leg crunches, ab machine crunches,
cable crunches, swiss ball crunches

Lower ab exercises - Hanging leg lifts, sitting leg raises, swiss
ball leg raises

Elevated Leg Crunches - With your back on the ground and your feet
elevated sitting on a bench or a chair lift your head and shoulders
off the ground about 6 to 10 inches using your ab muscles to lift.
After you have raised your shoulders slowly return to the starting
position keeping pressure on your abs at all times as you repeat
this up and down motion.

Ab Machine Crunches - Sitting in the crunch machine push your head
and shoulders down as far as they can go. When you have pushed your
head and shoulders down as far as they can go hold it there for
a couple seconds, and then return to the starting position keeping
pressure on your ab muscles the whole time, and repeat.

Cable Crunches - On your knees grab the cable and pull down using
your ab muscles. When you have pulled as far as you can go stay for
a two second count, return to the starting position and repeat
keeping pressure on your abs at all times.

Swiss Ball Crunches - With your back on the ball and your feet on
theground, position yourself so your upper butt is supporting your
weight on the ball. Move your shoulders up and down keeping
constant pressure on your ab muscles.

Hanging Leg Lifts - Your body vertical and your elbows supporting
your weight on the leg lift equipment, or if there is no leg lift
equipment hanging from a bar using your hands lift your knees to
your chest, return to the starting position keeping constant
pressure on your abs and repeat.

Sitting Leg Raises - Laying with your back and shoulders on the
ground lift your straight legs in the air about 20 inches. Stop
and lower your legs until they are about 2 inches off the ground
and repeat.

Swiss Ball Leg Raises - Laying with your back on the ball and
positioned by something you can hold on to lean back and grab with
both hands that object. With your weight on you lower back lift
your legs up and down keeping pressure on your abs at all times.

I advise avoid doing oblique exercises, because by working your
obliques you are taking away from that v-shaped look you are
looking for. So unless you have a naturally thin waist and very
low body fat, I would stay away from oblique exercises. Your
obliques will get enough work from your regular ab exercises
anyway.

Supplements such at Quick Trim can also help you in getting
your own set of ripped abs.

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Advanced Techniques

You can't get past a certain poundage on a certain exercise no
matter what? Sound familiar? When you've been lifting for two
years or so, you might start hitting a wall in your training.
It's called a Plateau. Plateaus are when the training seems to
be making no advancements but seems to get stale, tiring. Well,
the fastest gains you make will be in the first two years of
your training. After that, gains are hard fought.

Here are some techniques that all can use to spice up that
training to break that plateau. Warning: this is not for the
beginner in training, if you been lifting less than a year
and you're hittin' the wall, you're just straight out not
training right.

Technique:

1. Trisets - Using three exercises targeting the muscle group
and performing them in quick succession with little rest.

2. Giant Sets - Similar to Trisets but the set range is 4-6 sets.
It can target the same muscle group or two antagonist groups
(exp. 2 sets biceps followed by two sets triceps).

3. Continuous Tension - Moving the bar slowly over the entire
range of motion.

4. Partial Reps - After taking the muscle to failure and you can
no longer complete a full rep, take it only through half the
range of motion.

5. Negative Reps - Your spotter takes a load that's heavy enough
you could not perform one rep of the exercise. The spotter helps
you get the bar to the finish point of the exercise. Then it's
up to you. You let the bar down to the starting point of the
exercise while resisting the whole time.

6. Stripping Methods - Start heavy with low reps, strip off a
couple of plates, do more reps with the lighter bar. So on
and so on.

7. Pre-exhaustion - Hitting the smaller muscle groups before the
mass movement that targets the same area. ex.) pec deck exercise
before bench press.

8. Supersets - Two exercises done back to back with little rest.
Usually between antagonistic muscle groups.

9. Powerlifiting - Check out some of the sites on the net
about powerlifiting (bench press, Squats, Deadlifts, etc.)

10. Rest - This one of the most underrated techniques of
pushing past your limit. Have you been lifting a long time
with no layoffs? Try taking two weeks off and come back
stronger.

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The Mentzer Heavy Duty system
by Gregory T. Glading

I am a former professional wrestler who can testify that the Mentzer,
Auther Jones heavy duty system works. It also works in a way that
the traditional multi-set system doesn't. The Mentzer system does bring
greater and more rapid strength gains. Nevertheless, that is not the
biggest benefit of Mr. Mentzer's system. The biggest benefit is saving
Time. I remember seriously getting into body building in the
Mid-Seventies. Body builders such as Arnold, Frank Zane, and Franco
Colombu were the tops in my mind and if I could only look like them,
fame, fortune, and chicks would be mine. Therefore, I threw myself into
training. I followed the workouts that Arnold and Franco would endorse
in the Weider magazines. Six-days a week, double split, three-hours a
day. On some days I would not leave the gym until 2:00 am.
Relationships? No time. Once I had that Arnold or Zane body, the
chicks would flock to me.

Here was my work-out life's critical moment. I ran into an acquaintance
from the previous Spring late that September. All he said was, "Hi, I
remember meeting you last April. Good to see you again." It dawned on
me that he didn't notice any change in my body. So now I realized it.
I sacrificed an entire summer in the gym and had nothing to show for it.

At first I scoffed at the Mentzer system and the idea of one set to
failure. I surely needed a change so sent-away for his course (Why not?
I did the same for the Arnold, Franco, Frank Zane, and Robbie Robinson
previously). A wonderful thing happened. I started making gains. An
even more wonderful thing happened. I started to have a life. I soon
developed other interests such as music, sports, and literature. I met
a girlfriend (Whom I would eventually Marry) at a Church function (My
prior Sunday's were spent in the gym). I also enrolled in University.
Morever, I kept making gains. I would arrive at the gym and the others
were already well into their workout. I would leave and those same
dudes were still going at it. Yet I was the one making gains. Rather
than those gym rats exploring the Mentzer system they would scorn me.
Even after I beat them in a contest, they would tell me that I shouldn't
be allowed to compete because of, get this, "My bad attitude toward
training." I guess 45-minutes in the gym, once every three days is a
bad "Attitude," Six-days-a-week and two or more hours is a good attitude.
I soon realized that 12-weeks of preperation for one night of glory on a
stage in front of several hundred might not be as good a deal as
wrestling five-nights a week in front thousands. The time saved
with the Mentzer system allowed me to continue making gains (or at
least maintaining) while on a tight traveling schedule.

The crux of my testimony is this. Forget the science supporting which
systems - Heavy Duty vs. Multi-sets - garners the most gains. The
Mentzer Heavy Duty system works and it saves time. Lot's of time.

General Guidelines for Heavy Duty Training

1. Perform only one set to failure for each exercise.

2. Use a level of resistance that will allow for the performance of
between 8 and 12 repetitions.

3. Increase the resistance by approximately 5 percent whenever 12
repetitions can be performed in strict form.

4. Move slowly enough to maintain strict control over the movement
and to be able to reverse directly smoothly. Avoid fast, jerky
movements.

5. Use a full range of motion.

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Easy Fat Loss Tips

1. Walking

Numerous studies prove that walking will lead to fat loss. The key
to success when walking for fat loss is consistency, not intensity.
To achieve fat loss all you need to do is walk at a comfortable
pace for 30 minutes a day. Walking is a great exercise and is a great
addition to any fat loss program. Walking is not only one of the
best ways to lose fat, it will also improve your overall health
and help to reduce stress and fatigue.

2. Drinking Water

I know you have heard it a million times before but here goes again,
drink 8 glasses of water a day. As repetitive as that is, water really
has magical properties. Drinking water will help you lose fat and
then maintain your fat loss. Water is irreplaceable. It is a natural
appetite suppressant and fat burner. Water helps keeping your stomach
feeling full and helps the body metabolize stored fat. Water is also
the best treatment for fluid retention. So in other words, drink water
to lose fat.

3. Setting Goals

When starting a fat loss program, it is important to set goals.
The best way to stay motivated is to break up your final goal weight
into smaller goals. For example if you want to lose 20 lbs, set 4
5 lbs weight loss goals. By setting smaller goals, your real
objectives will seem more achievable and you will also benefit
from a real sense of accomplishment every time you reach your
smaller goal weight.

4. Be Prepared

Never leave meals up to chance. Keep your kitchen stocked with healthy
snacks. You also always want to take some food with you when you go out,
so if you get hungry you won't be tempted to cheat. Always being
prepared will help you avoid set backs.

5. Rebound to Success

Following a fat loss program isn't easy and sometimes we get off
track. The key to success is not to let a moment of weakness turn
into a week of overeating. If you stray, don't be too hard on
yourself. Instead get right back on track and rebound quickly.

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Cardio and Muscle

It is said that Cardio makes you lose muscle, sad as it is, it is true
and scientifically proven, what happens is that muscle proteins are
broken down and used for energy during aerobic exercise, but the thing
is that you are constantly breaking down and re-building muscle tissue
as you do your cardio workout, this process is called "protein turnover"
what's going on is that your body is constantly alternating back and forth
among anabolic (building) and catabolic (breaking down) cycles. Reducing
the catabolic side just enough so that you stay on the anabolic side will
help you to gain muscle or at least will help you maintain muscle.

But if you'd like to do cardio but you'd also like to build your muscles or
maintain them at least as they are I recommend Circuit Training, because
this is sort of aerobic weight training. And since you use weights,
although lighter weights, muscle is not lost, sometimes some muscle is
gained. So remember if you'd like to do cardio but not lose muscle or
gain a bit of muscle, do some Circuit training.

A Sample Circuit Training Workout

1. Bench press
2. Squats (or leg press)
3. Seated rowing
4. Hamstring curls
5. Lat pull downs
6. Calf raises
7. Triceps extensions
8. Barbell curls
9. Ab Crunches

Move quickly from one exercise to the next, so as to maintain your target
heart rate. Begin by going through the complete circuit (all 9 exercises)
twice. You can build up to four times as you improve.

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Shoulder Development
By Zach Bashore

If you want to develop great shoulders, you need to learn the
basics of the shoulders and how to train them properly. You
are going to learn the different sections of the shoulders,
what the shoulders are, best time to train them, and the best
exercises to turn your shoulders into boulders.

The shoulders are defined as the joint connecting the arm with
the torso or part of the human body between the neck and upper
arm. The deltoid is the three headed muscle that caps the
shoulder. All three heads of the deltoid are named the lateral,
posterior, and anterior. All three parts of the deltoid attach
to the humerus. The lateral and anterior heads are located near
the collar bone, while the posterior head is located on the
scapula. The function of the deltoid muscle is to move the arm
away from the body. Another section of the shoulders muscles is
the rotator cuff and it causes lateral rotation, medial
rotation, and abduction.

Your shoulders are involved with just about everything you are
involved with, so exercising them will help you in almost
everything you do in your daily routine. If you're lifting heavy
weights, you'll need at least three to four days of rest before
you can perform the same exercises again. Always consider the
fact that you will be using your shoulders when performing back
and chest exercises, and you should separate the days that you
train each group with at least one full day of rest.

When choosing your shoulder exercises, you should pick that
will shock your body because it is not accustomed to what you
are doing to them. The following exercises will give you a
general idea of which exercises you can include to your own
training split:

Cable:
Shoulder Press
Front Raise
Lateral Raise
Rear Lateral Raise
Upright row
Rear Delt Row

Barbell:
Front Raise
Behind Neck Press
Shoulder Press
Military Press
Rear Delt Row
Upright Row
Lying Rear Delt Row

Dumbbell:
Front Raise
Lying Rear Delt Row
Lying Rear Lateral Raise
Rear Lateral Raise
Rear Delt Row
Seated Rear Lateral Raise
Lateral Raise
Lying Lateral Raise
Front Raise
Arnold Press
One Arm Press
Shoulder Press
Upright Row

Experiment with different training styles, alter the rep/set
sequence. This is very important if your are looking for
continual growth in the shoulders region. Don't forget to
take a day off when you feel that your body needs it. A
general rule is to take a rest week once every six to
eight weeks. This will allow you to come back stronger.

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The Diet Act

When one decides to embark on a mission or journey. Against
a foe that is relentless, opportunistic and stubborn, he
must know the rules that give him the best chance for success.
He must know the rules of engagement.The enemy - is fat! So
I penned this article to make you aware of some things that
are imperative to implement into your diet strategy. I call
this the Diet Act!

First things first, Protein. Everybody knows protein is
important, but many don't know that eating a lot of protein
can make an immediate change in your bodies appearance. A
dramatic increase of protein intake will make your body
appear more firm and will help to eliminate some fat. Most
experts say your protein intake and your weight should at
least equal the same number. That's difficult to achieve
without protein supplements. So I would say just make
effort to add maximum protein to each meal you prepare.

Next up fiber. Studies show that the average person is
carrying between 5 & 15 lbs of waste in their colon. Maybe
that's where the phrase "You're full of it" came from. So a
good colon cleanse twice a year could be your ticket to a
better look and a healthier life. You can find colon cleanse
products in most health food stores. Those products will
require that you drink lots of water with them.

Water, our next subject is what's going to move this waste
in the first place. Eight glasses of water a day is a tough
task, but the benefits are weight loss, clearer skin and a
healthier digestive system. That's four 16 oz bottle waters.

Brown foods is next. Replacing white for whole wheat breads
and pasta will allow you to have carbs without putting on
the kind of weight the white carbs would. Most people
don't even know brown pasta exists. Take advantage of all
the multigrain food and dessert options out there, many
are quite tasty. Stay away from wheat bread that isn't
whole wheat. Because only Whole wheat and multigrain
will have the desired effect on fatloss.

Last but not least Sugar. Sugar is a major player in the
demise of health in America. Sugar, like its cousin salt
are often blanketed over foods and desserts. It's usage
must be curtailed to ensure optimum success. Today, there
are many sugar substitutes, trial and error will help you
find the one you like best. Cutting your sugar dramatically
can also have a profound effect on you health and well
being.

Question, a salesman offers a monthly service that is
sure to help you look better, feel better and perform
better at work and play. All for about what you'd spend on
groceries, would you pay? Well just before you say
impossible, just remember you have that chance. It's
in the food you eat. Have weight gain and fat gathered on
your body, and caused a major disturbance. If you want
them to leave, you could just stand idle, or you could
read them the Diet Act.

Forever diesel is a freelance writer in Vegas.

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Mike Mentzer's Lost Heavy Duty Secrets
By Paul Becker

While many people know the basics of Heavy Duty training, the
advanced techniques are known by only a few. The advanced and
super advanced techniques were fully researched and tested by
Mike in the late 70's, but following the infamous 1980
Mr.Olympia, Mike retired from competition. After that he worked
as a personal trainer and concentrated on what works best for
beginners and intermediates. And so Heavy Duty for advanced and
super advanced trainees became all but lost, even though Mike
made the best gains of his life using these techniques.

Climbing The Ladder Of Intensity

Mike knew that as a bodybuilder grew bigger and stronger, he
would eventually require an even more intense training stress
if he hopes to continue progressing. If the stress is not more
intense he will stagnate and stay at the same level of size
and strength.

Beginners

For beginners starting a weight training program is a huge leap
in intensity from not training, and this is why they make such
rapid gains at first. To keep progressing they can simply keep
increasing the weights and decreasing the rest periods between
sets. When they stop making gains this way they are ready for
the next level of intensity.

Intermediates

At this stage a more intense stress is required, this is be done
by using Pre-Exhaustion sets, for example a set of Leg Extensions
to failure followed by a set of Leg Press (or Squats) to failure.
Also forced reps and negatives to go beyond the point of positive
failure can be occasionally used. These techniques will carry
someone into the advanced level, Mike reached this point and using
these techniques he was unable to get bigger or stronger, this
forced him to do further research into the highest levels of
intensity.

Advanced

At this level Mike found that he was so strong and his willingness
to work at maximum effort was so high that each rep of a set was
so intense that oxygen debt and lactic acid build up was practically
immediate and severe enough that he was forced to stop due to
cardiovascular limitation rather then because he reached a point of
actual muscular failure. He looked for a way that he could do even
more intense reps while at the same time slowing the build up of
lactic acid and the onset of oxygen debt in his muscles.

The way he did this was to do his own version of Rest Pause training,
he used a weight that would allow him to do one all out maximum rep,
then rested for 10 seconds, this would give enough time for his muscle
to clear out waste products and bring new fuel and oxygen so he
could do another all out rep. After the second rep and another 10
seconds rest he would have his training partner help him do another
all out rep, or he would reduce the weight by 20%. He would then rest
15 seconds and do his last all out rep. This was considered one set,
with each and every rep of the set being an all out effort. An example
rest pause workout that Mike would do for his chest was Pec Deck 1 set
of 4 Rest Pause reps, Incline Bench Press 1 set of 4 Rest Pause reps
and Dips (Negative only style) 1 set of 5 reps. Mike then had to ask
himself what could be more intense then Rest Pause training?

Super Advanced Heavy Duty

Mikes next step up the ladder of intensity was what he called Infitonic
training; he followed each maximum positive rep of a Rest Pause set
with a maximum negative Rep. He had his training partner push down a
little on the negative and he would fight to resist it, lowering it
as slowly as possible. He then rested 15 seconds before his next
maximum positive and negative rep.

The very highest level of Heavy Duty he called Omni-Contraction
training, meaning all contraction. There are three ways a muscle
can contract, that is lifting a weight (positive), lowering a
weight (negative) and holding a weight (static).

In Omni-Contraction training Mike would make each a maximum effort.
He would do his one all out maximum positive rep, followed by a
maximum negative, but during the negative he would stop the weight
and actually try to raise the weight again (which was impossible).
He would do these static holds at three different points during the
negative rep, the first was at the top, close to the fully
contracted position, the second was halfway down and the third was
close to the bottom position. Each position was held for a count
of 3.

The Results

Mike and his brother Ray used these advanced and super advanced
techniques in the summer of 1979 and it resulted in Mike gaining
14 pounds of pure muscle in 9 weeks (while losing fat and at an
already advanced level of mass and strength), and w inning his
first pro show beating the likes of Robby Robinson, Danny Padilla
and Roy Callendar. While Ray was able to improve so much he
walked in and took the Mr. America crown that year.

So maybe, just maybe, if you have tried Heavy Duty and it stopped
working it was because you didn't know the higher techniques on
your way up the ladder of intensity. Try them for yourself and
find out.

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Vegetarian Fitness

Being a vegetarian requires a full understanding of the
role nutrition plays in achieving your fitness goals.
There is a direct relationship between nutrition and physical
performance in workouts or sports. Hard physical activity
requires an increase in nutritionally dense calories and
also due to sweating a higher fluid intake. Threfore you
need to carefully plan what you eat and drink.

Your calorie intake needs to be balanced with your energy
output and goals. If you want to lose you need to cut back
on calories, if you want to gain you will need to increase
calories. If your going in the wrong direction, adjust your
calorie intake and/or activity levels, so you are moving
towards your goals.

An important point for vegetarians to realize that they digest
their foods more quickly than non vegetarians. This means
you need to eat more often to compensate for the higher
energy needs.

When engaging in fitness training workouts you do need
to increase your protein intake, but remember excess
protein that is not burned for energy will be turned into
fat.

Best Vegetarian Protein Sources

It's easier than you might imagine to get plenty of protein
from vegetarian foods. If you include dairy products and
eggs in your regimen, look no further. These are good
sources of protein. Stick to low fat dairy products to avoid
excess saturated fats.

If you want to be certain that you are getting all eight
essential amino acids, you should eat learn to combine
foods to form complete proteins, such as:

Beans on toast
Cereal/muesli with milk
Corn and beans
Granola with yogurt
Hummus and pita bread
Nut butter with milk or whole grain bread
Pasta with beans
Pasta with cheese (e.g., lasagne, macaroni and cheese)
Rice and beans, peas, or lentils
Rice with milk (rice pudding)
Split pea soup with whole grain or seeded crackers or bread
Tortillas with refried beans
Veggie burgers on bread

Note that these combinations don't necessarily have to be
eaten at the same time; you can eat one several hours after
the other and still benefit from the complete protein.

Complete protein can be gotten from eating soy based foods
like tofu tempeh or sprouted legumes, and meat substitutes
made from soy protein.

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Improve your Football Fitness
By Zach Bashore

Many people like to call football a game of inches. However, I
believe that in order to turn these inches into touchdowns,
many aspects are necessary in order for this to take place.
This article is an in-depth guide to improving your abilities
as a football player. You are going to learn how to increase
your speed, acceleration, agility, balance, and the most
important, strength.

There are three ways in which to practice increasing your
speed: Improving running mechanics, improving technique, and
strengthening your legs. Most players don`t have great running
mechanics and if they would just improve their technique, they
would run alot faster. Leg strength is important because the
more force applied to the ground, the faster you will run. You
simply cannot reach your full speed potential by just running
sprints. A number of elements must coincide with each other if
you want to reach your maximum speed potential. From a
scientific standpoint, speed is the by product of two elements:
Stride length and stride frequency. Stride length is the distance
you cover during each step of your run. Stride frequency is
basically the number of steps you take per socond. By using the
following training methods, you can increase your stride length
and frequency; hence, increase of speed.

* Shuttle sprints - Start in your preferred position, run 10-15
yards, run backwards to starting postion, and then repeat.

* Pylometric circuit - Use this drill no more than once a week
and not on days before the big game, since this circuit may
take a couple of days to recover from.

Speed and acceleration go hand-in-hand. To improve your
acceleration, repeated sprints of more than ten seconds,
performed with a standing start will be most useful. This will
help the neuromuscular and metabolic qualities of the muscles
involved. Another way of improving acceleration is to practice
accelerating as fast as possible during practice. A slow
acceleration topped with a quick burst is another good method
that can be used. One of the best utilities you can train with
to increase acceleration is using the PowerBlast gauntlet.
Practice with this equipment and you're well on your way to
increasing your acceleration.

Ladder drills are best performed in increasing your agility.
In sports competition, the body is constantly asked to perform
movements from unusual angles. The main purpose of the agility
ladder program is to promote a wide range of different foot
and movement patterns. These movements become second nature,
and the body is able to quickly respond to the various angles
required. You can improve your agility by practicing the
movements in training and the agility ladder is a useful tool
in a good agility program. The common ladder is roughly ten
yards long with 18 inch squares, but you can make your
own ladder just using tape or even sticks. When you start
the agility ladder program, introduce your body to two to
four different movements. Once you get good at these movements,
introduce yourself to new patterns to keep your body guessing.

Many of today`s athletes are using balance training as a
crucial part of their overall training program. Balance is
needed by runners in wooded areas, soccer players need balance
when taking the ball on a volley from just behind themselves,
and even tennis players need balance when reaching for a drop
shot. Each of these situations requires the exercise of just
the right amount of flexibility at the right time. With balance
training, the idea is to recreate and manipulate what you would
do in a game situation. Maintaining balance means having the
center of your mass within the middle of your base for support.
In the past, people believed that perfect balance was best
illustrated by standing on one leg and staying as still as
possible for as long as possible. This method still works but
there are also other methods in which are useful. Exercises
such as the one-leg punch and jump steps are both perfect for
improving your balance.

Another point to remember is that maximal strength training
should be a progression from general strength training with
maximal loads. Heavy maximal exercise is only used for advanced
strength trainees. Good abdominal and lower back strength is
crucial if heavy lifting exercises are going to be used.
Pylometric exercises are classified into bounding, hopping,
and jumping movements. These exercises demand a high force of
contraction in response to a rapid loading of lengthening the
muscles. For this reason, they should be renamed rebound or
reversible action exercises. The training effort increases
the force production in the muscles, but the movements are
performed at faster speeds than that of weight-training
exercises. Rebounding exercises are more common to the
sprinting and jumping reps on each leg, with at least one
minute of rest between sets. Endurance should not be a
factor. Running with weighted jackets and sprinting uphill
are also useful exercises because it adds resistance to
the sprint movement, which places greater load on the
muscles.

Football is not an easy sport by any mean, but being
physically prepared of its tough demands is half of the
battle. The other half is using what you know and a little
of bit of luck as well. You have learned the five most
important areas of physical fitness needed to be a good
football player.

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Cybergenics Arm Workout

From The Cybergenics Total Body Building System Manual

1. Every cycle must be brought to the point of total negative
failure. At the end of each cycle your muscles should be
fatigued to the point that completion of the movement without
any added resistance is momentarily impossible or extremely
difficult (depending on the movement).

2. There should be no rest whatsoever between each set of the
cycle. You should only rest long enough between each cycle for
your partner to complete his/her cycle. Keep rest time to an
absolute minimum.

3. All training must be all-out, utilizing 100% effort. Concentrate
everything and focus every bit of energy on every set and every
repetition. The set and cycle is over only when raising or lowering
the weight is physically impossible, even when 100% effort is being
imposed.

4. Stretch hard for 30 seconds after each cycle. This is extremely
important to the Cybergenics effect.

5. When doing forced reps, offer only enough assistance to raise
the weight. Do not offer superfluous assistance as it is dangerous
and counterproductive to the Cybergenics effect.

6. Use music during workout, as it evokes excitement and contributes
to the "psyche". This will help to increase concentration and
actually release small amounts of adrenaline.

7. Concentrate on raising the weight as quickly as possible while
lowering it very slowly, taking up to six seconds to do so. This
is extremely important to the Cybergenics effect.

8. Do not count repetitions, as there is no designated number that
should be performed. The cycle and/or set is completed only when
total negative failure is reached.

Arm Training Schedule Summary

Always warm-up before beginning workout and stretch after every
cycle.

CYCLE 1-AA REPEAT CYCLE 3 TIMES
Barbell Curls at 95% maximum (+) and (-) failure
Barbell Curls at 50% of the above (+) and (-) failure
Barbell Curls at 50% of the above (+) and (-) failure

CYCLE 2-AA REPEAT CYCLE 2 TIMES
One-arm Concentration Curls at 95% maximum (+) and (-) failure

One-arm Concentration Curls at 50% of the above (+) and (-) failure
One-arm Concentration Curls at 50% of the above (+) and (-) failure

CYCLE 1-TR REPEAT CYCLE 4 TIMES
Lying Barbell Extensions at 90% maximum (+) and (-) failure
Close Grip Bench Press at same weight as above (+) and (-) failure
Lying Barbell Extensions at 90% maximum (+) and (-) failure
Close Grip Bench Press at same weight as above (+) and (-) failure

CYCLE 2-TR REPEAT CYCLE 2 TIMES
Medium Grip Pressdowns at 90% maximum (+) and (-) failure
Medium Grip Pressdowns at 50% of the above (+) and (-) failure
Medium Grip Pressdowns at 50% of the above (+) and (-) failure

For More Information on Cybergenics Visit
cybergenics.org

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