A Look At Modern Diets
By Jake Fannin

Zone, Atkins, Slim Fast, Blood Typing, Metabolic, Glucose Revolution

There are quite a number of diets out there and it can be quite a feat to
figure out which one is best for you. I'll summarize each of these
diets and make a recommendation as to which I consider the best.

First let me say that there is a bit of a misconception concerning diets.
A lot of people consider that they don't need to concern themselves
with diets unless they want or need to lose weight. EVERYONE needs
to take a look a their diet. Your diet determines how your body will
operate and when you step out of the bounds concerning how your
body burns food you, to a lesser or greater degree, hamper your
progress.

Here's a quick look at these diets:

Zone: A sophisticated diet. This diet details how much food you
need based on your protein requirements and spreads meals
evenly throughout the day. It's philosophy is that most everyone
functions best when 40% of your calories come from
carbohydrates, 30% comes from protein and 30% from fat. It
focuses heavily on regulating insulin levels and hormones.

Atkins: This diet, especially in the beginning phase, is a high
fat, high protein diet. It's one of the first diets to step away from
the carbohydrate diet that the AMA has been recommending for
the last 15 years. It's not based on caloric restriction to lose
weight. Rather, it uses a state called ketosis. This is where
you limit carbs so much that your body is forced to break
down fat to get enough glucose (the sugar your brain needs
for fuel). You can burn off a lot of fat quickly with it.

Slim Fast: This diet is based on calorie counting. It's a high
carb diet that basically uses the old fashioned "starvation
technique" to lose weight.

Blood Typing: This diet recommends eating based on your
blood type. It theorizes that blood types developed due to
dietary changes that happened as man evolved. For
example: "O" should be meat eaters while "A" should be
vegetarians. This is because "O" (the first blood type) was
man's first blood type, when he ate meat mostly. While
"A" (the next evolved blood type) was the primary type of
man as he moved to an agricultural society and began to
eat more vegetables.

Metabolic Typing: This diet focuses eating according to
the diet of your particular heredity. For instance, the
American Eskimo eats nothing but meat and fat and has
very low rates of heart disease and are generally
healthy. The Mediterranean diet, however, is based on
eating more carbs and couldn't tolerate an Eskimos
diet. This diet, like the Zone, uses food as a 'drug' in
order to not only lose weight and get in shape but also
to cure chronic physical problems.

Glucose Revolution: This diet is based on the glycemic
index. This is an index that measures carbs based on
how quickly they are turned into glucose and raise
your insulin levels. It focuses on eating complex
carbs over simple ones but has a lot of the same
messages that the AMA recommends.

So which of these diets are best? Is it possible that
one diet can fit all? The answer is yes. A diet can work
for everyone if it is based on the fact that everyone is
different. There are three diets above that do this: the
Zone, Atkins, Metabolic Typing. Of these three I
recommend the Zone over all of them (also taking into
account some of the Metabolic Typing diet's
recommendations). It's based on genetics and
accounts for the differences of people. It is a diet that
is very precise and requires more on your part than
the others. What other diet has Olympic athletes
used to enhance performance and been shown by
studies at universities like Harvard to be the best in
reducing heart disease and diabetes? If you're not
ready for the type of commitment that it requires,
however, then I recommend Metabolic Typing next
followed by Atkins.

I recommend that you get one of these books
yourself and read all about the diet that interests
you the most. You need to get all the information
you can to follow a diet closely in order to get all
it's benefits.

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Low Calorie Recipe

Oven Baked Salmon Soup

5 (8 oz.) bottles of clam juice
3 Tbs. soy sauce
4 cloves garlic, minced
2 Tbs. minced fresh peeled ginger
1/2 tsp. ground coriander
4 cups packaged coleslaw mix
4 (6 oz) salmon fillets
1/2 cup chopped fresh cilantro
2 scallions, chopped
2 tsp. toasted sesame oil

Preheat oven to 375 degrees Fahrenheit. Combine
clam juice, soy sauce, garlic, ginger and coriander in a
medium saucepan. Bring to a boil; simmer for 5
minutes. Cover and keep warm. Scatter coleslaw mix
over bottom of a 12x9 inch baking dish. Neatly arrange
salmon fillegs skin side down over vegetables. Pour the
broth over salmon.

Loosely cover baking dish with alumnium foil, and bake
for 15 - 20 minutes or until salmon is just cooked
through and flakes easily. Using a metal spatula,
transfer each salmon fillet into a shallow soup bowl.

Circle each serving with a portion of vegetables, and top
with broth. Garnish with cilantro, scallions and sesame
oil. Makes 4 servings. Each serving is approx. 1 piece
of salmon and 1 2/3 cups broth and vegetables.

Health info: Each serving has approx. 271 calories, and
1 g saturated fat, 97 mg cholesterol.

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Exercising in the Heat

It is very important to remember the potential dangers that come
with exercising in hot conditions. As long as you know the do's and
don'ts of working out in the heat, then you can fully take advantage
of all the fun of summer.

What you should do: Drink plenty of fluids. It's extremely important
to stay hydrated. If you're thirsty then you are already dehydrated;
drink before you feel a need to. Be sure to drink throughout the day
(stick to non- caffeinated beverages, preferably water). Also, drink
15-20 minutes before beginning your workout and every 15 minutes
throughout the exercise.

Eat regularly. The heat can decrease your appetite, but it's important
to eat normally. Try to eat small meals 5-6 times a day. Include
lots of fruits and vegetables. Aside from being nutritious, fruits
also tend to help with hydration.

Wear light, loose fitting clothes that can breathe. Cotton is always
a good choice. If your outdoor activity produces a lot of perspiration,
consider clothing that is designed to wick the sweat away.

Wear sunscreen. Even if you exercise early in the morning or late in
the evening, if the sun can reach you then you can get burned. Not
only is a sunburn bad on the skin and potentially dangerous but it
also hinders your bodies ability to stay cool.

Use common sense and don't attempt strenuous activities that your
body is not accustomed to. Stick to exercises that you are
very familiar and comfortable with.

Check the weather forecast. It's best not to participate in intense
outdoor exercise sessions when the heat index registers in the
dangerous zone.

What you should not do: Don't try to diet by sweating. Excessive
perspiration is not the key to permanent weight loss. Any decrease
in the scale would simply be a result of water loss, not fat
reduction.

Don't adapt the "no pain, no gain" motto. Ignoring your body's signals
could be dangerous. Heat-related illnesses come with warning signs.
Be sure to learn how to recognize them and what actions to take.
Don't forget to drink plenty of liquid when swimming. Just because
your body is surrounded by water does not mean that you are
well-hydrated. As with any land exercises, you need to regularly
replenish lost fluids when in the pool.

Avoid physical activity during the hottest part of the day, which
usually is between 10 a.m. and 3 p.m. If you want (or need) to be
working in very hot temperatures, don't do it until you become
acclimated.

Try to spend only a few minutes a day in the hot conditions for
the first couple of weeks and then add time gradually each day.

Avoid extreme changes in temperature. Don't hop from being
extremely hot and sweating excessively right into an ice cold,
air-conditioned environment. Try to cool your body down slightly
before exposing it to the extreme temperature variation.

Whether you have to work outside or do it for enjoyment, following
the above tips will help you stay cool and safe during the dog
days of summer. So, don't spend the season cooped up, get out
there and have some fun!

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Do You Suffer Lower Back Soreness After Squats?
By John O'Neill, Australia

Squats are unquestionably a great way to train legs (and a
lot else), but a lot of people seem to suffer low back
soreness, even after warming up and using correct
technique. Personally, I used to have mild low back
soreness for days after doing heavy squats
(incidentally, by heavy I mean what is heavy to you). This
unfortunately means many people will avoid squats
altogether.

A few months ago I changed my entire routine, and now
no longer suffer any back soreness - in fact my lower
back has never felt better. The trick seems to be training
lower back directly after upper legs. My gut feeling is
that the Leg Curls are also useful though. The routine I
am using for my upper leg/lower back day is:

* Squats (2 sets x 10-12)
* Leg Extensions (2 sets x 10)
* Leg Curls (2 sets x 10)
* Hyperextensions (2 sets x 10-15)
* Seated Good Mornings (2 sets x 10-15)

By necessity I train at home alone so am limited in what
exercises I can choose. Just vary the routine I have given
above to fit it with your own circumstances and routine. I
also warmup/stretch before the workout, and do a bit of
stretching/warmdown afterwards, especially for lower
back.

In case you're wondering, I do the Hyperextensions off
the end of a standard bench press bench, gripping around
the bench with my legs and using a towel to help pad it for
my inner thighs. I hold a light weight across my chest to
help add resistance (currently only about 20lbs), and
would be wary about going too much heavier.

The Seated Good Mornings I do on a normal chair, but
they could also be done off the side or end of a bench.
Extend your upper body right down between your
spread legs, keeping back straight and head up. In
fact this is virtually a stretching movement, but again
I use a light weight held across my chest (currently
35lbs). Again I would be wary about trying to 'go heavy'
in this movement.

Just a word of warning. If you do now, or after trying
this routine, continue to suffer low back soreness from
squats or any other exercise, please get your technique
checked by someone that knows how it should be done.
It's not worth wrecking your back.

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Chains For Gains
by Ken O'Neill

Use of chains in training seems thus far limited to those following
the regimes of Louie Simmons and his Westside Barbell Club, or
his impact on strength training for football teams. As such, they
remain secret yet to be discovered by many.

Admitting to being an addicted reader and eximenter, news of
Simmons' rotine reached me months ago. A couple of workout
visits to Dave Goddin's Hyde Park Gym while vacationing in
Austin last summer gave me the chance to work out with
chains while squatting. I was sold.

How do you use chain? Eccentric resistance, basically the key to
early Nautilus machine design. An added boost for me is that
training with chain in pressing movements has profoundly healed
rotator cuff irritations. Using a power rack, you set the chain so
that it doesn't start coming off the ground adding resistance until
you're well past the mid range/sticking point of a movement,
adding resistance gradually through the lock out phase.

Powerlifters report rapid progress in breaking sticking points in
their lifts doing this. I recently purchased two three-foot chains
each weighing 25 pounds. I attach them to my bar with a steel ring
and a pair of hooks attached to a 5-foot length of ¼" chain. That
allows for fast changing of the length of chain for specific
movements (i.e., bench press, incline press, seated press). For
example, load your bar to 200 lbs for the bench press; by the
last quarter of the movement you'll be lifting 240-250 pounds
into peak contraction and lockout. Good for squats and rack
deadlifts, too.

A basic starter kit involves two 25 pound chains and two 12-13
pound chains. The lighter ones are better for delt press and
tricep extensions, but can be added with the heavier ones as
strength increases mount up. Simmons says his lifters also
gain another benefit: speed with heavier poundages. Some
folks reportedly exienced upward of 50 pound sonal
record increases within 2 short months of chain work on the
squat and deadlift. This is what Nautilus claimed it could do.
With a home gym power rack you can suddenly make some
great gains.

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How We Lose Weight

Your body weight is controlled by the number of calories you eat
and the number of calories you use each day. So, to l ose w eight
you need to take in fewer calories than you use. You can do this
by becoming more physically active or by eating less. Following
a weight-loss program that helps you to become more physically
active and decrease the amount of calories that you eat is most
likely to lead to successful weight loss. The weight-loss program
should also help you keep the weight off by making changes in
your physical activity and eating habits that you will be able to
follow for the rest of your life.

Diet

The word "diet" probably brings to mind meals of lettuce and
cottage cheese. By definition, "diet" refers to what a person eats or
drinks during the course of a day. A diet that limits portions to a
very small size or that excludes certain foods entirely to promote
w eight l oss may not be effective over the long term. Rather, you
are likely to miss certain foods and find it difficult to follow this
type of diet for a long time. Instead, it is often helpful to gradually
change the types and amounts of food you eat and maintain
these changes for the rest of your life. The ideal diet is one that
takes into account your likes and dislikes and includes a wide
variety of foods with enough calories and nutrients for good health.

How much you eat and what you eat play a major role in how much
you weigh. So, when planning your diet, you should consider: What
calorie level is appropriate? Is the diet you are considering
nutritionally balanced? Will the diet be practical and easy to follow?
Will you be able to maintain this eating plan for the rest of your life?

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Calculate Your Daily Calories

Here's a simple formula you can use to estimate your total caloric
needs for the day.

Change your weight in pounds to kilograms: Divide your weight by 2.2.

Your basal metabolic rate is approximately one calorie per kilogram
per hour. Multiply your weight in kilograms by the 24 hours in a day.
This is the number of calories you burn just being alive each day.

Now factor in activity: Multiply your calories needed a day (from #2
above) by the following factors, depending on your activity level:

Light activity: multiply #2 by 1.3
Moderate: multiply #2 by 1.4
Heavy: multiply #2 by 1.5

If you sit at a desk for your job, and workout 30 minutes a day, this is
considered light activity. If your job involves more motion, and you
are active in addition to your workout (you take stairs, walk to work, do
a lot of housework, etc.), this is considered moderate activity.
Construction work, athletic activity, etc. is considered heavy activity.
Most Americans are in the "light activity" level.

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Links to some interesting sites:

All The Whey Protein Supplements

APT Pro Gear Weight Lifting Products

Building Massive Legs Without The Squat

Gym Visit - Database of gyms in over 65 countries

Fitness Equipment at Flab-u-loss

Health and Fitness Blog Blog by Travis

Insane Muscle Gain

Ironville Clothing Co

Personal Trainers In Maryland, Virginia, and Pennsylvania

Protein Supplements Muscle Building Programs

Sports Supplements, Fat Loss and Bodybuilding

Take Your Vitamins - VitaminBaron.com

USA Fitness Equipment

Us Sports Radio

Hydrolyzed-Collagen.com for Bones and Joints

Fast Weight Loss Guide

Pilates equipment

Revamp Your Routine
By Scott Miller

I'm not talking about all new exercises or routines, I'm talking
about taking full advantage of the routine you use now.

You see so many people at the gym talking, goofing off, just
there going through the motions. If you're there to get
Truly Huge (like I am), then there's not much room for that
until you're done with your daily routine.

Many people don't even do warmups - it's quite surprising. I
started doing warmups quite a while back, but just went through
the motions. Now, I make sure every rep of every set of warmups
is doing just that, warming me up for the heavy lifting to follow.

On your working sets, concentrate on each rep and each set,
making sure you're doing your best to keep your form intact and
doing the reps with purpose. Benching today? Feet flat on the
floor, keeping your back on the bench, lower the bar slowly, no
bounce off of your chest and concentrate on working your pecs to
the fullest.

Between sets - stretch. I've just started doing that and it
does make a difference. It helps keep the blood flowing and the
muscles warm. I've found I can actually push/pull or lift more.

Don't forget about one other big thing for your routine - GOALS.
I can't stress this enough, either. If you don't have any goals,
you won't ever get anywhere or shoot for anything. Set goals,
right them down and keep track of your progress.

My goals for 2007 at age 44 - 315# bench press, 450# squat
again and 550# deadlift.

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REPEAT OFFENDERS: "The Mission" trailer

I great new film with Taimak of "The Last Dragon" fame.

Heavy Weight and Low Reps
by Brad Evanochko

I have to thank you for one of the best tips I've received in over ten
years, you wrote the comparisons of two lifters, one using the
normal 8-10 reps at 60% of max for 2-4 sets per excersize, and the
other using 2-3 reps at 80-90 % of max over 2-3 sets. The difference
being that the lower rep scheme producing more strength and less
systematic burnout, so I decided to give it a try,and the results are
startling. I decided to try this extremly heavy routine around the
basic lifts:

- Flat bench
- Reverse lat pulls
- Barbell front shoulder presses
- Preacher curls
- Ticep pushdowns
- Squats

The workout went as follows - warm up ( but dont waste too much
energy ) then throw on the weight and push 2-3 reps for 3 sets and that
was it. I started, for example bench, the first week at 245 lbs and added
five pounds every week and am up to 285 lbs at the same scheme. Bicep
curls went from 80 lbs to 130 lbs, Shoulders from 135lbs to 195 lbs, lat
pulls from 150 lbs to 210 lbs and tri. pushdowns 70 lbs 120 lbs. Squats
are on a bit of hold as I had reconstructive surgery to re-attach a severed
achillies ( so I'm maintaining at a 275 squat and can put this to test in
about a month when the healing time is completed .

I'm thrilled with the results, my overall pump and thickness is incredible,
it lasts for days. In fact I have to wait a least 2-3 days between workouts
to recover, and it seems that my metabolic rate has skyrocketed as I've
been eating like a pig and still manitain my cuts. I totally disagree with
the theory that a rep scheme of only 2-3 reps will only produce strength
and not size, I haven't felt this " Truly Huge " and strong in years. I think
the real secret that none of these bodybuilding magazines is telling is
that THIS is the proper technique for building mass and complete
bodybuilding. I think the reason it works so well is that at that weight,
you can't help but have a super intense workout. As long as a person
uses this routine with plenty of rest and avoid overtraining, I think the
results will be astonishing---I'm sold! ( and I've been training for
almost 20 years ), so give it a try.

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This weeks training article takes away all excuses for not
training because you don't have the right equipment. With the
"Exercise/Rest Principle Formula" you can build your body
with nothing but bodyweight only exercises. All you really
need is an improvised dip bar (the backs of 2 chairs will
work just fine) and an improvised chin bar (how about
chinning from a rafter?)

I hope you enjoy the article.

All the best,
Paul


Exercise ? Rest Principle Formula
By: Dennis B. Weis
The "Yukon Hercules"

Use on any Non-Apparatus bodyweight only exercise:

Chin-ups
Crunches
Dips
Leg raises
Pushups
Squats (one-legged) Sissy Squats


STAGE 1
Using the 1-legged squat as an example, begin by
performing this exercise for as many ultra-strict
repetitions as possible within a 10 second time frame,
Now rest for exactly 10 seconds; after the 10 second rest,
immediately begin to perform some more 1-legged squats
for 10 seconds, then take another 10-second rest. Continue
this pattern of 10 seconds of exercise followed by 10
seconds of rest for 9 more complete cycles, for a total of 10.
On each of the succeeding five days you increase the
number of cycles by two.

Stage1 Cycles Work Rest Accumulated Work/Rest Time
seconds seconds minutes/seconds
Day 1 10 10 10 1:40 1:40
2 12 10 10 2:00 2:00
3 14 10 10 2:20 2:20
4 16 10 10 2:40 2:40
5 18 10 10 3:00 3:00
6 20 10 10 3:20 3:20

STAGE 2
This stage, as well as stages 3, 4, and 5, consists of 6 workout
days and begins with 10 cycles of work and rest, increasing to
20 by day six, The difference here is that you will perform 15
seconds of exercise and take 10 seconds of rest per cycle,

STAGE 3
At this stage you switch to 20 seconds of exercise and take 10
seconds of rest per cycle.

STAGE 4
Now you do 30 seconds of exercise and take 10 seconds of rest
per cycle.

STAGE 5
In the last stage you do 30 seconds of exercise and take 5
seconds of rest per cycle.

To summarize, here are the steps for successfully completing
the five stages of the exercise/rest principle.

1. Each individual stage (1-5) consists of 6 workout days. The
workouts can be performed on consecutive days, or you can do
them every other day.

2. Begin each new stage on day 1 by doing a minimum of 10
nonstop sequences of the exercise/rest principle, then on each
scheduled workout day thereafter be sure to add 2 nonstop
sequences (as in the detailed stage 1 example).

3. Always do as many ultra-strict repetitions as possible during
the work phase.

Follow the Exercise/Rest Formula as described and you
discover a renewed interest in performing bodyweight only
exercises.

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Cookin' Good, Lookin' Good

Sometimes all it takes is a quick switch to lower the calories
and add a new twist to the flavor of an old favorite. Here are
some ideas for savvy substituting:


* Broil, grill, roast, steam, stew, stir-fry rather than fry.

* Use two egg whites in place of one whole egg in most baked goods.

* Add spices (e.g., cinnamon) to sweet baked goods to enhance the
flavor when you reduce sugar.

* Flavor cooked vegetables with lemon juice, flavored vinegars,
and herbs instead of fat and salt.

* Substitute lowfat yogurt for mayonnaise or sour cream in dips
and dressings.

* Serve fresh, baked, or broiled fruits for dessert in place of
sweets.

* Drink sparkling water with a lemon slice or fruit juice mixed
with sparking water instead of soft drinks.

It just makes good sense to eat the best diet you can. The effort
it takes to make wise food choices can bring big rewards in terms
of general health and fitness, weight control, and an enhanced
sense of well being.

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Best Tricep Workout

Most bodybuilders tend to concentrate on the biceps when training
arms and tend to neglect the triceps. What many people tend to
forget is that the tricep is the biggest muscle in the arm. It is
the large tricep that makes an arm look big. The exercises
described below will help you in your quest for huge arms.

The first exercise described is the Tricep Pushdowns. This exercise
is great for building mass. These should be done with the feet about
10 to 12 inches apart while standing up straight. Try to avoid
leaning forward as much as possible. Each rep should be performed
slowly and in a controlled manner. You should not have to swing
the body in order to lift the weight. When pressing down on the
bar, the rep is not complete until the arms are fully extended.
At this point you should pause for a second while flexing the
tricep muscles. When lowering the weight stack back down, try
to do it slowly as if you were doing a negative. The bar should
only be brought up to about the mid section or around the top row
of abdominals. Remember to keep your elbows in tight and don't
train so heavy that it causes you to lose your form. Also, try
to get a higher number of reps out of this exercise, somewhere
in the neighborhood of 12-15. Try to make this range the point
to where total exhaustion occurs. Another thing to keep in mind
when doing this exercise in regard to form is to try to keep from
letting the cable rest on either side of body. Try to keep the
cable center and directly in front of the head. This prevents one
arm from being stressed more than the other. Try to do at least
4 sets of these. Always ensure that the muscle is getting fatigued,
If not, go heavier. The only way the muscle will grow is if it's
forced to.

The next exercise is the same as the Tricep Pushdown but the
difference is a reverse grip. The palms of the hand should be
facing upward instead of downward as with the basic pushdown.
This exercise also directly trains the tricep heads. This exercise
is a little more difficult than the previous because the elbows
cannot be used as much as a support. The tricep is doing all of the
work in this exercise. The procedure is performed basically the same.
You should also perform these with the same smooth and controlled
motion. Push the bar down until the arms are fully extended and pause
for a second, flex the triceps and finish the rep by allowing the bar
to raise about as high as the midsection. You may have to go lighter
in weight on these because of the difficulty of the exercise. The main
thing that you want to focus on is the form and the number of reps.
Try to perform a large number of reps when doing these. A range of
15 to 20 is about right.

This exercise is called the One-Arm Tricep Extension. To perform this
exercise, it is better done sitting on a bench so form will not be
sacrificed. Take a dumbell in one hand and hold it extended over the
head. Keeping your upper arm and elbow stationary, and close to your
head, lower the dumbell in an arc behind your head. Feel the triceps
stretch as much as possible by ensuring you fully stretch the arm.
Press the dumbell back up to the starting position. Finish your set
with one arm them repeat the movement with the other arm. Make sure
your form and style are strict. Use a lighter dumbell to start with
to ensure good form. Keep your body, head, and upper arm fixed
throughout the movement- only the forearm should be moving. The
shoulders should be kept square to the front. Try sitting in front
of a mirror when performing these so the form and style can be
noticed. One variation to this exercise is to use a heavier dumbell
held in both hands instead of one.

The last exercised is Kickbacks. This exercise is unbeatable when
it comes to getting that final burn. This exercise is performed by
holding a dumbell in one arm while leaning forward at about a 45
degree angle while using a bench to support your free arm. Push
the dumbell to the rear ensuring the arm is in a fixed position.
The upper arm around the bicep and tricep should be kept parallel
to the floor. When perfoming each rep, make sure only the elbow
joint is moving and not the entire arm. It is not necessary to
use heavy weights for this exercise because like I said before,
the object is to give the tricep that final pump and burn. This
is a high rep exercise. When I say that I mean It should be in
the 20 to 30 rep range. I cannot stress enough how important
form is when doing this exercise. If your form is not correct
as with any exercise, you are not getting 100% of the benefit
out of the effort you put into it. After a few sets of these
and in conjunction with all of the other exercises described,
your tricpes should be pumped to the max.

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Huge Biceps Workout

Arms are usually the first noticed, they project power and define
the remainder of your physique. When training arms, it is must
that you progressively increase the poundage, intensity, and
variety of exercises. More sets is not always better, but more
intensity is.

Here are the three most basic and effective exercises:

1) The Standing Alternating Dumbbell Curl - A great warm up exercise
and a major mass builder. At the start of the rep, with the palm
facing the outer thigh, as the curl begins, twist the wrist upward.
At the end of the rep, squeeze the bicep (flex) for a peak
contraction. On the decent, resist the weight. Try not to swing
the weights, instead, you can apply lots of power to the upper
half of the curl by "tucking" your body under slightly to get
more of a press and squeeze on the heaviest sets. This is one
advantage of the standing position. Always remember that this
exercise demands intense concentration on the contraction of
each arm in order to receive maximum effectiveness.

2) The Seated Alternating Dumbbell Curl - Has the same effect as
standing curls, except that they provide more muscle isolation.
With these, you cant use body language to help power the weight
up. Seated curls also demand more mental effort, because of the
concentrated nature of the movement. Still, the same rules apply:
Squeeze up, supinate as you go, then resist strongly on the
return to avoid letting your body rock and forth. One option to
consider is using a bench with a back support to minimize the
chances of swinging the weights.

3)The Barbell Curl - Particularly useful as a mass builder. You
can do this exercise alone but it is considerably more effective
when being performed with a partner. The exercise described is
call "build ups". These are performed with 2 people standing in
front of each other with a selected weight than can be handled by
both trainers. The goal is to pyramid 7 reps. For example, You
pick up the weights and complete 1 rep. Pass the weight to your
partner and they too shall perform 1 rep. The weight is then
returned to the first partner to complete 2 reps. The weight is
then given back to the second partner again and they will
complete 2 reps. Then pass the weight back so the first can
complete 3 reps. Etc.. This procedure will continue until 7 reps
are completed by both parties. After seven reps is completed,
then work your way back down. 6,5,4, etc... This technique may
sound very simple and easy, but once you try it I'm positive
you will have a change of heart.

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Basic Tips for Healthy Eating

Little changes add up to big improvements over time. The following are
some tips on adopting a better eating style for life:

* Plan ahead. Prepare or plan your meals at least a day ahead. Avoid
eating on the run - impulsive food choices are more likely to be poor
ones.

* Shop wisely. Don't shop for groceries when you're hungry - your
impulses may override your good sense. Hit the outside aisles first.
That's where the vegetables and fruits - foods you want to emphasize
- are usually found.

* Order carefully. In restaurants, look for foods that are broiled,
grilled, baked, or steamed rather than fried. Ask to have dressings
and sauces served on the side. If a dish is unfamiliar to you, ask
the waiter to describe how it is prepared.

* Cook creatively. Cooking at home gives you more control over
ingredients, cooking methods, and cost. Home cooking doesn't have
to be plain. Look at creating healthy, tasty meals as a challenge,
not as a chore.

* Think positively. Eating right has a lot to do with attitude.
If you succumb to temptation once in a while, don't panic. Just
get back on track at your next meal.

* Involve others. Invite family and friends to share your nutritious
meals. Any dining experience is more fun when it's enjoyed with good
company.

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Massive Chest Workout

Just as having big arms project power, A powerful chest always gets
respect. The chest is also one of the first noticed attributes about
a bodybuilder. The weight lifting routine below along with your
dedication will make your chest as powerful and respected as possible.

1) The Bench Press - Without a doubt the most basic and effective
means to build the chest. The bench press should be the primary
exercise for any chest routine, all other exercises should be
subordinate. You should provide you chest with a good warmup cycle.
Try a weight in which you can rep out at least 15 reps without any
muscle strain. After a good warmup I go right to the heavy weights.

2) The Dumbbell Bench Press - The only exercise that can even come
close to the bench press for building mass on the chest. The
advantage that this has over the bench press is the range of motion.
The bench press limits you in range because the bar can only go as
far as touching the chest. The dumbbell press allows you to go beyond
that point. With the dumbbells, you can get more of a stretch. Bring
the dumbbells down slowly and evenly and ensure the palms are facing
up and outward. When bringing the weights up, twist the wrists
inward so the palms are facing each other and pause for a second to
squeeze the chest muscles together. You want to do this for every rep.
Do at least 4 sets with 8 to 10 reps per set. The main thing to
consider on this exercise is form. You want each rep to be smooth
and controlled.

3) The Incline Dumbbell Press - An excellent means for building the
upper chest. The only precaution is to ensure you don't go to heavy
and damage or overwork the shoulders. You want to bring the weights
down slowly and controlled with wrists up and outward, and push up
on the weights turning the wrists inward to squeeze the chest at
the end of the rep.

4) The Cable-Cross - This exercise should not be used by
beginners who still does not have a basic foundation built. This
exercise is mainly for builders with a chest foundation already
built and want to perfect it. I see it all the time in the gym
where newcomers perform many sets of cable crosses and all for
nothing. It really isn't necessary to do extremely heavy weights
with this machine because like I said before, it is used to
perfect what you already have. Therefore what is important is the
form and the number of reps. You want to go with a weight in
which you can perform up to 15 reps with. Start with the arms
straight out and bring your hands together. Hold the arms in this
position for a second and squeeze the pec muscles together. Repeat
this for every rep.

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Action List for Fruits and Vegetables

Did you know there are at least four great reasons to eat more fruits
and vegetables?

1) It is easy to do.

2) Almost all are low in calories and fat.

3) They are a good source of vitamins and minerals and provide fiber.

4) They may help reduce cancer risk.

Here are some actions to get you started and keep you going. Try two
or three actions now and try more later.

Buy many kinds of fruits and vegetables when you shop, so you have
plenty of choices, and you don't run out. Buy frozen, dried, and
canned as well as fresh fruits and vegetables.

First, use the fruits and vegetables that go bad easily (peaches,
asparagus). Save hardier varieties (apples, acorn squash) or frozen
and canned types for later in the week.

Use the salad bar to buy cut-up fruits/vegetables if you're in a
hurry.

Keep a fruit bowl, small packs of applesauce, raisins or other
dried fruit on the kitchen counter, table, or in the office.

Pack a piece of fruit or some cut-up vegetables in your briefcase
or backpack; carry moist towelettes for easy cleanup.

Keep a bowl of cut-up vegetables on the top shelf of the
refrigerator.

Add fruit to breakfast by drinking 6 oz of 100 percent fruit juice
or by having fruit on cereal.

Add fruits and vegetables to lunch by having them in soup, salad,
or cut-up raw.

Add fruits and vegetables to dinner by microwaving or steaming
vegetables and having a special fruit desert.

Increase portions when you serve vegetables and fruits. Season
them the low-fat way with herbs, spices, and lemon juice. If sauce
is used, choose a nonfat or low-fat sauce.

Choose fruit for dessert. For a special dessert, try a fruit
parfait with low-fat yogurt or sherbet topped with berries.

Add extra varieties of vegetables when you prepare soups, sauces,
and casseroles (for example, grate carrot and zucchini into
spaghetti sauce.

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Building Big Shoulders

Wide shoulders are what make a person look powerful, the shoulders are
also one of the first noticed and admired body parts. With the workout
routine explained below, lets try to make yours as large and as
powerful as humanly possible.

1) The Overhead Press - This exercise is performed by pressing the
weight upward until the arms are fully extended and lowering the
weight down until barely resting on the collar bone. You should
use a moderate weight so at least 3 to 4 sets of 8 to 10 reps can
be achieved. It is important to have a smooth controlled motion
when performing this exercise. These should be done with a wide grip
on the bar so the entire muscle group can be worked. The key to
having massive delts is to think big and train heavy - but also
train safe. Always focus on trying to increase the weight that
you're lifting. Never be satisfied with staying with the lighter
weight.

2) The Lateral Raise - This exercise is performed (standing or
sitting) with the dumbbells at the waist side. The weights should
be brought up sideways until each dumbbell is parallel to the
shoulders. You can bring each weight up separately or simultaneously.
I prefer simultaneously with the basic laterals because my formed is
less compromised.

3) The Bent-Over Lateral - Is performed in the same manner but the
difference is that you should lean forward until the upper body is
at a 45 degree bend. You must do this type simultaneously. The amount
of weight that should be used should be appropriate so that at least
4 sets of 8 to 10 reps can be achieved. Adjust weight accordingly
until this is achieved. When doing laterals, don't focus on just
trying to swing the weight up, Take a one or two second pause in
the air with the weight at the top position so you can isolate and
contract the muscle. Remember to try to constantly increase the
dumbbell weights over periods of time to allow your body to
continue to be stressed. This is the only way to promote growth.

4) The Shoulder Shrug - Is also an excellent exercise for building
mass in the shoulders. Most people use this exercise to build mass
in the trap area but the deltoids are also worked with this exercise.
This exercise should be done with heavy weights. It is performed by
holding a barbell and shrugging the shoulders. It is beneficial if
the shoulder muscles are flexed at the top of the rep. It is also
necessary to perform these slowly and controlled and try to get the
most out of each rep. When I do shrugs, I tend to put them towards
the end of my routine and use them as a final burn exercise. I
found these to work better for me toward the end of my routine
which allows me to use the presses and lateral raises as my main
mass exercises. Defiantly include shrugs into your routine. No
shoulder routine is complete without them.

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Upper Body Workout
By Ryan Ridding

Looking to build muscle? Well, here is a workout that I have done
for about a month, and I notice a big difference on my body. You
need only do one set of each. The key is: find a weight that you
can do at least 8 reps with, but no more than 15, you must do it
slow and controlled otherwise you will probably get injuries.
Every so often I grab drink half a can of 'Power Up' It is a
protein shake. I also drink "Maxi-Carbs" before hand.

Chest
Pec Dec
Dumbbell Fly
Bench Press

Back
Kneeling Lat Pull Down
Wide Grip Rows
Lat Pull Downs (bring bar behind head)

Drink Full Can of Power Up

Shoulders
Deltoid Press (Machine Military Presses)
Side Delt Raise
Front Delt Raise

Biceps
Barbell Bicep Curls
Machine Curls
Hammer Curls

Triceps
Machine Dips
Tricep Pushdowns
Tricep Kickbacks

Drink 3/4 of Power Up

Abdominals
Oblique Crunches
Crunches
Leg Ups

Drink 1/4 of power up

This really works, 3 or 4 people have already noticed the difference
on me.

Give it a go!

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he 10 Commandments of Bodybuilding Success

1. Lift Big - Give your muscles a reason to grow. Don't do endless
sets, be intense. Go heavy, but don't remain much longer than an
hour. Train 3-4 days a week. Hit failure and make that last set
count.

2. Eat Big - You must eat to grow. For gaining, take 20 Cal/lb
bodyweight daily. Get 30g protein per meal. Eat 6 meals a day.
Don't be scared of fats. Cut junk food. You will crave chicken,
tuna, pasta and chocolate milk.

3. Sleep - Recovery is key. If you're an meso/endomorph, get 8-9
hours a day, an ectomorph needs at least 6-7. You grow outside
the gym, not in.

4. Water Water Everywhere - Carry that gallon jug with you at all
times. Drink 8 litres a day. Keeps you well-hydrated so you can
train at your best and have your caloric needs in check.

5. Commit - If you're not sick or injured, you must train. 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.

6. Your Ain't Squat 'Til You Squat - If you have legs, a desire to
grow and your back is OK, you must squat. Without the king of
exercises, your growth is going to suffer. Squats develop more than
just legs.

7. Change Up Frequently - Change your routine around frequently.
Every 3-6 weeks, vary the order that you do your routine, or change
your whole style altogether. Try HIT, super-slow, negative training,
high volume, etc.

8. Don't Over Train - A good routine is brief, intense, and only has
a couple exercises per bodypart. Limit the total number of sets you
do. If your progress is slowing, you're getting injured or sick
frequently, then it's time to take a break. Take 4-6 days off, and
then go back at it. Don't be surprised if you're stronger after your
layoff.

9. Heal - Once you're injured, take a break. Lose 2 weeks training
now, or prepare to keep those injuries forever.

10. Form - Anyone can throw around the weights. Concentrate on good
form, and then let the numbers follow. Get a full range of motion
and be proud that you're one of the few who actually trains
properly.

Time to hit the iron.

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Training Partners
By Matt Danielson

A training partner can be beneficial in many ways, but he may also
be one of the major impediments in your quest for excellence.
Simply put, is your partner a negative or a positive thing for
your workout? Or are you the kind that, regardless of the partner,
would be better off without one? So...what are you, a lone wolf or
a team player?


Pros
The good thing about the training partner is that he or she equals
safety. With your partner, you have a built-in spotter that, note
this, KNOWS YOU. Why this? Well, if you ask any bozo passing by
to spot you, there's a chance you'll end up red as a beet with a
350-lb barbell over your throat while the guy stands there paying
extreme attention ... to the babe in that outrageous thong over
by the stairmaster.

Or he could be used to spotting Anthony Clark, and thinks you're
just clowning around when your eyes pop out of their sockets.

Or you could end up with someone who'd need help picking up a
towel from the floor.

Simply put: you could end up with someone you don't want spotting
you. Your training partner, on the other hand, knows your
strength, knows your weaknesses and knows how you prefer to be
spotted.

The second good thing is the psyching-up part of it. We might
need a little extra "push" once in a while. A good partner
just might be the spark to ignite your workout.

The third and last major advantage - it may prevent cheating in
the long run! It's easy to find an excuse not to go when you'd
rather sit around watching TV instead, but having someone at
the gym waiting for you makes it harder.

Cons
So then what could possibly be wrong, you may ask? Not much,
if you have a good partner. (That is, one that YOU work well
with. If not, it doesn't automatically mean the guy is a moron,
it just means the two of you don't work too well together.) A
BAD partner can be late, fail to spot you properly, go AWOL
and, most importantly, get you down mentally!

This is an absolute no-no!

A partner who pushes you on and drives you to do those two
extra reps can be most beneficial, but the Marine Wannabe who
starts barking in your ear in the locker-room before even
warming up is not likely very helpful. If you view your
partner as an AID to get you through a tough workout, as in
getting support, help and safety, it's generally a good
thing. But if you view your partner as just another obstacle
... Well, take a wild guess what you should do.

Lone wolf
There are some people who just don't see any advantage in a
training partner. And for them, it's perfectly right! It
requires higher discipline, and you sometimes has to rely on
bypassers in the gym, but like most other things it's mostly
in your head. If you hate training with someone else, you're
not likely gonna see any positive effects if you're FORCING
yourself anyway.

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Biceps Growth Cycle
By Lee Hayward

If you’re biceps just won't respond and you’re tired of spinning
your wheels, then give this basic but effective biceps training
cycle a spin . . . you'll be impressed with the results.

For this program you want to train your biceps only once per
week using the following cycle.

Week 1: Heavy

Go all out in your biceps training during this week. You want to
perform no more than 5-6 working sets (not including warm-ups)
using 3-4 exercises. For optimum mass building results, stick
to reps in the 6-8 range.

Train to failure on each set. Up your intensity with Drop Sets,
Negatives, and Forced Reps on a couple of these exercises. Use
your favorite mass building movements for the biceps. Here’s a
few possibilities:

* Standing Barbell Curl
* Incline Dumbbell Curls
* Preacher Curls
* Hammer Curls
* Straight Bar Cable Curls

Week 2: Light

The idea for this week is to simply pump some blood into your
biceps with a fairly light training session.

Don’t use any of the high intensity techniques you used during
Week 1.

Try using a wide-variety of movements here doing a total of
6-8 sets (go with only one or two sets per exercise). You'll
be using more moderate weights, so you'll want to work in
the 12-15 reps per set range. This week is an excellent
chance to try out a lot of exercises. Here’s some to
consider:

* E-Z Bar Curls
* One Arm Cable Curls
* Reverse Curls
* Seated Hammer Curls
* Concentration Curls

Don't overdo it this week. Get to the gym, get a bit of a pump,
and finish up.

There'll be plenty of chances to go wild again next week . . .
and you should. The cycle can be continually repeated with
solid results.

Editor's note: Check out Lee Hayward's Total Fitness Bodybuilding
3 Disc DVD Training System it is jam-packed with the most powerful
techniques for pushing your overall muscular development to a
whole new level. Go to Total Fitness Bodybuilding DVD Training System

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Muscular Weight Gain for my Ectomorphic Friends

Mark DiMaggio, Master Fitness Trainer/Instructor, Sports Nutritionist
& Testing Agent for the IFA, AAPT, & NFPT, Fitness Wellness & Nutrition
Consultant, Corporate Programs Director

The formation of Lean Muscle tissue (Protein Synthesis), takes about 48
hours, if during the "recovery" period, correct eating & resting habits
are adhered to. Where does the 48 hours start? Right after your weight
resistance routine. You must eat immediately after exercise, within 15
to 30 minutes. If I had known this one physiological fact, I am positive
I would have had the muscular body I wanted at about age 14, instead of
age 18. The body's receptors are completely open to accept nutritional
uptake at optimum levels immediately after exercise. Your energy levels
are depleted and in dire need of nutrients to replenish the energy
storage units of the body - your muscles. Muscles are the battery
storage units of the entire body.

You must eat a meal that has sufficient amounts of Carbohydrates and
Protein after workouts. If you just eat high protein foods, your body
is forced to use proteins for energy. This stresses the liver & kidneys,
along with energy levels. Protein takes anywhere from 3 to 4 hours to be
converted to an energy source, but Carbohydrates replenish your energy
stores more rapidly, in only about 20 to 40 minutes, and "Spare" your
Protein for the process of protein synthesis, the actual building of
lean muscle tissue. You need at least 20 grams of Protein and 30 grams
of Carbohydrates at each meal, 5 to 6 times a day.

If you want to gain the most amount of muscle in the shortest time,
you must learn to eat by "Timing Your Meals," instead of eating when
it is convenient or when you are hungry. The reason is simple, because
your Liver searches the blood stream for "complete chains" of amino
acids every 3 to 4 hours. If all of the essential amino acids are in
place (circulating in your blood stream TOGETHER), the liver will convert
these "Complete Proteins" into new muscle tissue. If one or more of the
essential amino acid chain is not in the blood stream, the liver
stresses. Now the most active organ in the body (the liver performs 64
vital functions daily, and is as active as the heart during sleep) has
to go into the amino acid storage units of the body (muscle tissue), to
extract the missing amino acids to complete the essential-chain. If the
missing amino acids are not readily available, or in low supply, protein
synthesis will not be completed. To add insult to injury, the existing
incomplete amino acid chain is then passed through the body and excreted
as "wastes" never to be used again, a process called deamination. All
that work by the liver, and no results. Carbohydrates are not to be
avoided! They are your best friends when it comes to "Protein Sparing".

If the routine stimulates your white fast-twitch muscle cords (the
strength cords of muscle), the growth will be more pronounced than the
red fast-twitch (intermediate), or red slow-twitch (endurance), muscle
cords. So it makes sense to utilize exercises that stimulate the largest
muscle groups with sufficient weight resistance enabling you to perform
6 to 12 repetitions per set before muscle fatigue causes you to end the
set (this is not "exhaustion," simply the beginning of a muscle "burn"
prior to exhaustion).

Performing 4 to 5 sets per muscle group 2 times per/week per-body part,
will stimulate rapid growth, or hypertrophy (muscle mass development).
Resting at least 3 days after your weight-resistance workout insures
that your muscle tissue has healed completely, and takes you out of
the risk zone of joint & tendon damage, the #1 side effect of
over-training. The white fast-twitch muscle cord burns the greatest
amount of energy, and grows at the fastest rate compared to the 2
other muscle-twitch fibers, but if over-trained, there will be no
growth, just a constant feeling of fatigue with no results.

Try to consume 20 to 35 grams of Protein @ each meal along with 30
grams of low Glycemic Carbohydrates and only 7 to 9 grams of fats at
each meal. If you are going to overeat, make sure the largest portion
of your binge is a good protein source.

Based on your weight, For Example: (170 lbs.), height, (6'1'), and
body-fat (9%), your LBW (Lean Body Weight) is 154.7 lbs. This means your
Basal Metabolic Rate (the lowest amount of calories you can "exist" on
daily) is 1701 calories. Your body always burns much more than that daily
such as Work, Exercise, & Leisure expenditures. You need an overage of
good calories (foods high in nutrients) to create Lean Muscle tissue.
Let's start with the amounts listed below.

Calorie Content For Each Meal

Protein: 100 to 200+ calories (+ or more +)

Carbohydrates: 120 to 150 calories

Fat: 60 to 80 calories (- or less -)

Total Calories each Meal: 350 to 450

Meals Each Day: 5 to 6 per/day

Total Calories Consumed Daily: 2500 to 3000 calories

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Some Basic Rules

In order to achieve the maximum benefits and to train effectively
and safely, always observe these principles:

Warm Up & Cool Down:

This cannot be stressed enough. Most workout-related injuries can
be avoided by proper warm-up and cool-down. Your muscles need a 5
to 15 minute warm-up as well as a brief cool-down. This holds true
for all weight training workouts.

Start At The Appropriate Level:

If you begin training at to high a level you risk serious injury.
You will also develop poor form, which will hinder your efforts
and discourage you. Use this as a guideline: If you cannot lift
the weight your working with 10 times with proper form, the weight
is too heavy. Similarly, don't choose too light a weight; the last
2-3 repetitions of your set should be difficult.

Proper Technique:

To get the most out of training and to reduce the chance of injury,
use proper lifting techniques. These include working with your
muscles through their full range of motion (Not locking out any
joints), lifting at a speed at which you can control the weight
and easily stop if necessary, and maintaining good posture.

Exercise Large Muscles First:

You should work your large muscle groups first-your chest, back,
and legs - before you exercise your biceps, triceps and smaller
muscle groups. Because our bodies naturally recruit large muscle
fibers first, these muscles will be the first to fatigue.

Progress Gradually:

Increase reps before increasing resistance. Reduce rest interval
between sets to increase workload.

Breath Correctly:

Do no hold you breath. Exhale at the moment of highest effort.

Challenge Your Muscles:

All training should begin progressively, using increases in weight
until your goals or a plateau are reached. Then, change your workout
to include increased reps with lowered weights at the end of a set,
change the order of exercise, or add sets, etc., to reach new goals.
(workouts should change about every 6-weeks).

Give Your Muscles & Mind A Rest:

You'll get the most out of your training if you give your muscles at
least 48 hours rest between weight training workouts to recover and
rebuild.

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"Push, Pull, Legs: Hulkster’s Workout Routine"
By Gary "Hulkster Jr."

The Push, Pull, Legs technique is based on focusing efforts on either
Pushing away from the center of your body, or Pulling toward your center.
To utilize this technique you perform Push exercises on day one. Day
two, alternate to Pull exercises. Day three work the legs and the
abdominals. This technique is most effective when two cycles of Push,
Pull, Legs are completed each week. That is, six workout days, at 60
minutes a session, and one day of rest.

Results from natural clients show an increase in strength an average of
25% after two months. This includes clients following the basic rules of
rest/recuperation, diet, and supplementation.

To begin the program utilize light weights and focus on technique.
Ensure your form for every exercise is proper. Slowly increase the
weight lifted as you become more familiar with the Push, Pull, Legs
technique. To ensure you are utilizing the correct weight load for your
fitness level, consider the following: when you wake up the next day,
you should be slightly sore. If your muscles are sore throughout the day,
your weight load needs to be decreased. If you wake up the next day and
are not sore, then increase the weight load. Generally the percentage of
decrease or increase is 10-20% of the current weight so as to gradually
build or decrease your weight load.

For body builders with primary goals to dramatically increase their size
and strength, utilize a program of 4 sets per exercise with repetitions of
12, 10, 8, 6, respectively. For the hard gainers utilize the 4 sets per
exercise with repetitions of 10, 8, 6, 4, respectively. Steadily increase
the weight load with each set.

If you do not experience muscle fatigue by last repetition of set 3, you
need to add more weight. Pay particular attention to muscle fatigue on the
last two sets.

Examples of Push Exercises:

Bench Press, Incline Bench Press, Parallel Bar Dips

Press Behind Neck, Seated Dumbbell Press

Tricep Pressdown, Dumbbell Triceps Extension

Examples of Pull Exercises:

Chin Up, Front Lat Pull Down, Low Pulley Rows

Barbell Curl, Incline Dumbbell Curls, Concentration Curls

Barbell Shrugs

Examples of Leg and Abdominal exercises:

Squats, Leg Curls, Thigh Extensions

Standing Calf Raise, Seated Calf Raise

Ab Crunches, Hanging Leg Raise

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Barbell Pullovers
By The Doctor

In the days of yore (which is anything before the late fifties in
the bodybuilding world) doing heavy barbell pullovers was a rite of
passage into bodybuilding manhood. In fact, I read a quote from the
great George Turner that made me chuckle on reading it. He said that
if you were not able to use 250 pounds on the pullover then you were
nothing. Many lifters years ago said that this exercise would be all
that one needed to get a complete upper body workout. Although I do
not see people use this lift often, I must say that 250 pounds would
be rather heavy. Nevertheless, this exercise is on the verge of
becoming extinct. I tried it to see if it was worth bringing back to
the forefront of resistance-training exercises.

A Little Bit about the Pullover

As mentioned previously, this exercise is considered by many to be
the best upper body exercise.

Some people lie across a bench sideways and others lie on the bench
in a regular fashion and perform them. Usually the trainees will
have their preference of dumbbells or barbells. The variables of
body positioning and equipment to use is up to personal preference.

One advantage that is clear is that it removes the weak link of
back work - the biceps - and allows for more direct lat work. The
pullover is also great for those who are into pre-exhaustion
methods or those who want something to use immediately after
high-repetition squats.

What muscles does this exercise work?

Not only do pullovers work the latissimus dorsi but it also targets
the posterior deltoid, the long head of the triceps, rhomboids,
pectoralis major rather well. In addition, it works the following
muscles in a less direct manner: the anterior deltoid, triceps
brachii and wrist flexors.

I do know a few people who have used this exercise and stated that
their triceps were thouroughly worked on completion. What confused
them was that this was not their intended purpose.

How to do it...

Simply lay your back perpendicularly across a bench and grab a
barbell from behind you and bring it to your chest. Then proceed
to extend your arms to where the barbell is above your chest and
your arms are straightened. You have the option of bending your
elbows from there. Lower the barbell or dumbbell behind and past
your head so as your upper arms are parallel or slightly below
parallel to your torso.

Bring the bar back to your chest and repeat the motion until
muscular failure.

I have used this exercise recently and I must say that it is an
excellent addition to my back work when used as my main
latissimus dorsi exercise. I have not used it for pre-exhaustion
yet, but I plan to use it in combination with chins when I do.

This will remove the biceps as the weak link as my back has always
been my least-responsive muscle. It is an upper body exercise so
I would recommend a repetition range from 6 to 10. As with every
other exercise, if you respond better to other repetition ranges,
then by all means use them.

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Fox, Big Story w Doug Kennedy on NIU shooter/antidepressants

Daily Aerobic Activity is a Must

Regular aerobic activity should be included into everyone’s daily
routine to strengthen the heart and lungs and make them work more
efficiently. Aerobic activity can include running, walking, stair
climbing, dancing, swimming, or any number of other activities that
get the heart working harder for a continuous period of time. Many
people may feel that they need to have a regimented work out program,
and if they do not have at least thirty minutes to an hour to devote
that they can’t do it. This is simply not true, and in fact, this
type of mentality hinders their progress and keeps them from getting
into shape with regular exercise. Short bursts of aerobic activity
can be fit in throughout the day. Take the stairs instead of the
elevator, take a brisk walk around the building at lunch time, ride
a bike or walk to work if within a reasonable distance, or park
further away to get a short walk in.

The benefits of aerobic activity are many, and everyone of all ages
should be encouraged to engage in regular exercise. Even if there
are chronic health conditions present, regular aerobic activity can
be tailored to fit the individual’s needs. A health care provider
should be consulted before beginning any type of exercise program,
and if excessive shortness of breath or chest pain is present,
then the activity should be stopped immediately. Starting out at
a slower pace is recommended for all beginners anyway until some
tolerance is built up, which will happen over time with regular
aerobic activity.

Regular aerobic activity should put the heart in the cardio
target zone, which is computed by subtracting age from 220. This
number of then multiplied by 85%, the result being the maximum
rate at which the heart should beating during aerobic activity.
Beginners should only work out at 70-75% their target heart
rate until their bodies become more accustomed to higher
aerobic activity levels. It’s good to start out slow and
gradually increase aerobic activity as tolerated, maybe with
just a walk around the block. Any amount of aerobic activity
is better than nothing, so get moving! No excuses!

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Use Dumbbells To Stretch Your Muscles To New Growth

In this high-tech, high-poundage day and age, dumbbells are often the
forgotten tools of mass training. I notice more and more individuals
at the gym using machines with limited ranges of motion or sticking
with the heavy poundage promise of good old barbell training.

For many, if they pick up a dumbbell at all, it’s to move it out of the
way. Oh, they may throw in a few seated curls or some side laterals every
now and then, but these usually come after their "heavy" sets.

If you’re only using dumbbells for biceps and/or shoulder work, you’re
missing out on a truly time-tested piece of equipment. In fact, I’ve
been making some great gains by taking two or three days a month and
using nothing but dumbbell movements. Here are four of my favorites.

FLYE: You can build fairly large pecs with barbell pressing movements,
and you can develop some decent shape with cables and machines; but if
you’re after full, clearly defined, muscular pecs, you’ll want to get
your dumbbell sets in.

I love training chest using dumbbells, and there’s nothing better for
stretching those pecs to some serious new growth than Dumbbell Flyes.
Flat Bench, Incline, Decline — I use them all (though not during the
same session).

The key to doing flyes successfully is control. Lower the weights with
only slightly bent elbows. Throw your chest up towards the ceiling to
really emphasize a full stretch at the bottom of the rep.

As you bring the weight up, concentrate on pulling your pecs together.
Use light weights at first until you’re used to doing the movement with
the emphasis entirely on your pecs. And never smash the weights together
at the top—pull them together and squeeze your pecs tight for a count
of two.

Pull-Over: Another great dumbbell movement for the pecs. I do this
exercise across a flat bench, and I keep my arms as straight as possible
throughout the entire range of motion. Again, getting a full stretch is
the key to stimulating muscle fibers for new growth and added definition.

With pull-overs I tend to like the 10-15 rep range. It’s important not
to turn this exercise into a lat workout or a lying triceps extension.
Keep your arms straight and focus on using the muscles in the chest to
pull the weight to the eye-level position.

Lying Triceps Extensions: Yes, with dumbbells! The exercise is done in
a similar way to the E-Z Curl or Straightbar French Press version.
Lying on a flat bench, you begin with your arms extended above you.
Slowly lower both dumbbells simultaneously by bending at the elbows.
Be sure to keep your upper arms perfectly straight and still.

Then simply push the dumbbells up and lockout at the top, squeezing
your triceps as you do. I find that using dumbbells with this exercise
from time to time, forces me to maintain perfect form and really
blasts my triceps. And the stretch I get is absolutely intense!

Be sure to give these movements a try and let me know what you think.
Above all, don’t forget about those dumbbells over on that rack in
the corner.

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Fox News Big Story with Doug Kennedy on Big Pharma's Lie

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

1. Eat Enough
To gain weight and muscle mass is difficult because the body struggles
to keep its weight. 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
The body can become accustomed to a certain diet. If you eat the same food
for several years you can count on it that your development will stagnate.
Do not let the body become accustomed to your diet.

6. Choose the Right Supplement
There is an unbelievable amount of supplements on the market today. Alot
of them are junk. Only use supplements that you know work. Highly
recommended supplements are creatine and extra protein. There are alot
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 during 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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Antidepressants and School Shootings, Suicide, Addiction

The Truth About Antidepressants

88 per cent of clinical trials that showed antidepressant
drugs didn't work either weren't published in medical journals
or were presented as positive findings, says the study in the
New England Journal of Medicine.

Sadly, the $21 billion antidepressant industry is built more
on marketing hype than medical science.

Depressed About Results? Science May Explain It
http://online.wsj.com/article/SB120131395200018827.html?mod=googlenews_wsj

Study Says Patients, Doctors Get Distorted View of Antidepressants
http://online.wsj.com/article/SB120051950205895415.html?mod=googlenews_wsj

Anti-depressants may not work - report
http://money.cnn.com/2008/01/16/news/companies/antidepressants/?postversion=2008011618

Abdominal Exercises

Ab Crunches

Ab Crunches are easily performed by lying on your back and placing the
calves on a bench so that the legs are bent at a 90 degree angle to
the floor. Place the hands behind the head and then raise the head
and shoulder blades off of the ground towards the knees. The range
of motion is rather short. It is not necessary to touch the forehead
to the knees as this would require improper form. Perform the ab
crunches slowly and deliberately for the greatest benefit.

Lying Leg Raises

Lying leg raises are an excellent abdominal exercise for the lower
abdominal muscles but will not help you to loose weight. To perform
lying leg raises lye down on your back placing the hands face down
underneath the lower back and rear end for better leverage. Bring
the knees up (bent legged) towards the chin while contracting the
abdominal muscles. Then return the legs to an almost straight legged
position stretching the abdominal muscles. The legs should be just
a few inches off of the floor at the starting point.

V-ups

V-ups are an excellent abdominal exercise that strongly stresses the
lower abdominal muscles. Although V-Ups are an effective abdominal
exercise V-Ups are not for everyone. V-Ups are a more advanced
abdominal exercise.

To perform V-Ups sit at the end of a bench, place the hands face down
under the rear end for leverage, legs should be at 45-90 degree angles
from the floor and the upper body at about a 45-90 degree angle from
the bench. Now bring the knees up to the chest while simultaneously
bringing the chest towards the knees, repeat. The legs and torso
make a v-shape, thereby receiving the name V-Ups.

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The Truth About Psychiatry

"The re-interpretation and eventually eradication of the concept of right and wrong which has been the basis of child training, ...are the belated objectives of practically all effective psychotherapy."
(G. Brock Chisholm, past president, World Federation for Mental Health.)

"If the race is to be freed from its crippling burden of good and evil, it must be psychiatrists who take the original responsibility."
(G. Brock Chisholm, past president, World Federation for Mental Health)

"Even for their own good the blacks must be treated as what they are, an absolutely subordinate, inferior, lower type of men, incapable themselves of culture. That must once and for all be clearly stated."
(August Forel, psychiatrist, quoted in "Bernhardt Schreiber".)


"The mental health establishment has snowed the American people: it launches the most unimaginable brutal psychological and physical assault on human beings in distress, calls this 'medical treatment', and then blames the outcome on 'mental illness'."
(Seth Farber, PhD)

"...In numbers unmatched in any part of the world, U.S. school children are diagnosed and drugged in a quid pro quo association between education and for-profit psychiatry and psychology. Labeled "brain-diseased", the schools have an excuse for the rampant illiteracy and unpreparedness, cause enough for the mounting unhappiness and failure of the children, while psychiatry/psychology gains lifetime patients.
(Thomas Armstrong, Ph.D. educator and psychologist)

Pactical Pullups vs. Powerlifting Pullups
By Pavel Tsatsouline

Choose your pullup form to match your goals.

In the military and law enforcement the pullup sets one up for a
muscle-out over an obstacle. The operator needs to get maximally
close to the bar and as high above it as possible. This can only
be achieved when you look straight rather than up and 'hunch over'
on the top of the pullup. This engages powerful muscles in the
front of the rib cage and adds height to the pullup.

When powerlifter Ed Coan does pullups he looks up and arches his
back. This groove brings the body under the bar rather than over
it so is not appropriate for tactical applications. But a
powerlifter is not training to climb fences. He strengthens
his upper back muscles to assist in spine stabilization in
deadlifts and the arch is perfect for that. Besides, the lats
are emphasized in the modern bench press technique. The
'PL pullup' works the lats better then the tactical pullup as
the lats can fully contract only when the back is arched.

Pavel Tsatsouline is the author of "Power to the People!
Russian Strength Training Secrets for Every American"
for full infomation go to http://www.trulyhuge.com/russian.htm



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Healthy Eating Tips
By Dr. Kem Thompson

Everyone knows that we have to eat healthily in order to stay
healthy. Yet many people find it hard to do so. One useful
way to get you into the habit of eating healthily is by
applying a few principles to the way you eat. I've
outlined 7 of them below.

I. Eat small portions of food for each meal.

II. Eat frequently. Most adults get hungry about 4 hours after
their last meal.

Aim to eat at least 5 small sized meals each day. This keeps
your metabolic rate high.

III. Eat foods that you enjoy eating, making sure that each
meal contains all the essential nutrients (protein,
carbohydrates, fats, minerals and vitamins).

IV. Eat only when you’re hungry.

V. Stop eating as soon as you feel full: practice pushing
away your plate with food still on it when you’ve had enough.

Don’t aim to wipe the plate clean, and don’t eat until you
feel stuffed. Eat until you’re comfortably satisfied.

VI. Drink a lot of water. Scientists recommend that we drink
roughly 8 (250mls) glasses of water each day.

Water helps you stay full, and if you’re eating only when
you’re hungry, it means you’ll eat less without feeling
like you’re depriving yourself. It also helps you flush
out toxins from your body which otherwise could interfere
with your body’s normal metabolism.

VII. Eating should be a pleasure, not a pain. For any
food plan to work, it has to be practical, enjoyable,
flexible and nutritious. Any plan that's based on
depriving you of some food or other is almost certainly
doomed to fail in the long term.

Try incorporating the above tips into the way you eat.
Start with one of them, practice it for a week (or
until you're used to it), then start on another one.

If you make changes in small steps, you won't be
overwhelmed and easily discouraged by your progress.

So make a small change each time; celebrate (or reward
yourself) for each success, no matter how small you
think it is.

Remember, every baby step is bringing you closer to
your desired goal of being a healthy eater.

With persistence, you will find that eating healthily
is not only possible, but it's fun.

So go for it!

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South Beach Diet Review

The South Beach Diet is not a traditional low-carb diet. Instead
it emphasizes the choice of good carbohydrates and good fats.

The South Beach is divided into three phases. In Phase One, most
carbohydrates are banned to give your body a complete rest from
fluctuating blood sugar and insulin levels. The theory is this
will help to resolve insulin resistance.

During Phase One, the banned foods list includes bread, rice,
potatoes, pasta, fruit, milk, sweets, cake, biscuits, ice cream,
sugar and alcohol. A few low GI veg such as broccoli and cabbage
are allowed, but the focus is on eating lean meat, chicken, fish,
eggs, low-fat cheese, some nuts and olive oil.

In Phase Two, low GI carbs including most fruits, Granary bread,
wholegrain cereals and pasta and low-fat milk are reintroduced.
The idea is to stay with this phase until you've reached your
target.

Finally, in Phase Three you introduce an even wider variety of
foods.

South Beach Diet Sample Recipe

Crab Cobb Salad

Phase 1
Serves 2

Ingredients:
6 cups romaine lettuce
6 oz crabmeat
1 cup diced tomatoes
1/4 cup crumbled blue cheese
2 tbsp cholesterol-free bacon bits
1/4 cup olive oil vinaigrette

Directions:
Chill 2 Plates. Arrange the lettuce on a large serving platter.
Arrange the crabmeat, tomatoes, blue cheese, and bacon bits in rows
over the lettuce. Right before serving, drizzle some dressing
evenly over the salad and toss well. Transfer to the 2 chilled
plates.

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