Fitness and Exercise Plan
Remember; You'll get out of your workout exactly what you put
into it! After warming up, perform 2-3 sets of each exercise.
Muscle Fitness Exercise
Monday: Legs
Upper Legs:
Squats or Leg Presses
Leg Extensions
Leg Curls
Stiff-Legged Deadlifts
Walking Lunges (with dumbbells)
Calves:
Standing Calf Raises
Seated Calf Raises
(Superset the two, moving from one immediately to the
other with no rest)
Tuesday: Shoulders & Abs
Shoulders:
Dumbbell Presses (seated)
Lateral Raises (sometimes seated, sometimes standing) Upright
Rows (on the cable machine)
Abdominals:
Reverse Crunches
Hanging Leg Raises
Crunches
(Do Supersets here moving quickly from one exercise to the
next)
Wednesday: Off
Thursday: Back & Biceps
Back:
Lat Pullups or Pulldowns
Bent Over Rows
One Arm Cable Rows
Biceps:
Standing Barbell Curls (prefer using a straight bar)
Incline Dumbbell Curls (alternating)
Cable Curls
Friday: Chest, Triceps & Abs
Chest:
Dumbbell Bench Press
Dumbbell Incline Press
Cable Flyes (on incline or flat bench)
Triceps:
Triceps Pushdowns
Lying Triceps Extensions
Kickbacks
Abdominals:
Reverse Crunches
Hanging Leg Raises
Crunches
(Do Supersets here moving quickly from one exercise to the next)
Saturday & Sunday: Off
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Friday, January 19, 2007
Fitness Nutrition Plan
Why Most Diets Fail! Most diets fail because they are just
that – DIETS! These same diets tend to reduce calorie intake
for far too long which can result in a slower metabolism. You
may lose some weight, but once the diet stops, you gain it
back rapidly due to a slower metabolic rate.
Diet Nutrition Fitness Program
The only successful way to get rid of fat and keep it off
permanently is to eat sensibly and make positive lifestyle
changes, such as:
1. Eat 5 or 6 small, low fat meals throughout the day for
improved metabolism and digestion. These small and frequent
meals will also keep your energy levels running high.
2. Eat 5 to 9 servings of fresh fruits and vegetables daily.
3. Increase your fiber intake to 20-30 grams a day.
4. Activate your metabolism early in the day with a healthy,
wholesome breakfast.
5. Chew your food slowly and drink water before meals.
6. Drink 8-12 glasses of purified or distilled water
everyday.
7. Eat your meals in a relaxed and quite environment. Never
eat standing up.
8. Exercise 3-4 times a week for at least 30 minutes. Even
minimal amounts of exercise will help keep you feeling great
while burning additional calories. Walking, bicycling and
swimming are the best.
9. Be sure to take to take a good multiple vitamin/mineral
supplement for optimal health.
10. Don’t take yourself too seriously. Keep a good attitude
and a sense of humor every day!
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Why Most Diets Fail! Most diets fail because they are just
that – DIETS! These same diets tend to reduce calorie intake
for far too long which can result in a slower metabolism. You
may lose some weight, but once the diet stops, you gain it
back rapidly due to a slower metabolic rate.
Diet Nutrition Fitness Program
The only successful way to get rid of fat and keep it off
permanently is to eat sensibly and make positive lifestyle
changes, such as:
1. Eat 5 or 6 small, low fat meals throughout the day for
improved metabolism and digestion. These small and frequent
meals will also keep your energy levels running high.
2. Eat 5 to 9 servings of fresh fruits and vegetables daily.
3. Increase your fiber intake to 20-30 grams a day.
4. Activate your metabolism early in the day with a healthy,
wholesome breakfast.
5. Chew your food slowly and drink water before meals.
6. Drink 8-12 glasses of purified or distilled water
everyday.
7. Eat your meals in a relaxed and quite environment. Never
eat standing up.
8. Exercise 3-4 times a week for at least 30 minutes. Even
minimal amounts of exercise will help keep you feeling great
while burning additional calories. Walking, bicycling and
swimming are the best.
9. Be sure to take to take a good multiple vitamin/mineral
supplement for optimal health.
10. Don’t take yourself too seriously. Keep a good attitude
and a sense of humor every day!
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Click Here To Sign Up Free
Thursday, January 11, 2007
Tips To Get Ripped Abs
By Dennis Weis
Nothing sets off a physique any better than a rippling, "cut-up"
midsection and exercising it will build internal fitness as well.
There are no short cuts to a perfect abdomen. The following tips,
however, will definitely be of help. Try them!
Tip 1: Pick exercises ideal for YOU! Forget those that are used
by other if they don't suit you. HOW you train is more important
than WHAT you use... In general, sit ups work most strongly on the
upper abdominals. Leg raises get the lower region, while suctions
give internal tone. Twists, side-bends add a finishing touch to
abdominal appearance. Working the abdomen often is important and
five sessions of 5 minutes a day will do more than one of 25
minutes.
Tip 2: Daily exercise for the abs is superior to three times a
week for some people.
Tip 3: Do your abdominals on an empty stomach - immediately after
arising and just before sleeping are the best times... Sets are of
minor importance in waist work. Instead of repeating extra sets,
do more exercises in your routine. Instead of lower reps, done in
sets, do more reps.
Tip 4: Only use sets when you cannot reach higher reps, thus
getting some work done, as you steadily add reps... Very difficult
movements aren't as effective as basic exercises, performed in
VERY STRICT style with concentration. Work from one extreme to the
other, during the movements...
Tip 5: Fine cuts come from "burns", performed at the finish of
each exercise when muscles are too tired to do more. Be careful
of cramping when doing this!
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By Dennis Weis
Nothing sets off a physique any better than a rippling, "cut-up"
midsection and exercising it will build internal fitness as well.
There are no short cuts to a perfect abdomen. The following tips,
however, will definitely be of help. Try them!
Tip 1: Pick exercises ideal for YOU! Forget those that are used
by other if they don't suit you. HOW you train is more important
than WHAT you use... In general, sit ups work most strongly on the
upper abdominals. Leg raises get the lower region, while suctions
give internal tone. Twists, side-bends add a finishing touch to
abdominal appearance. Working the abdomen often is important and
five sessions of 5 minutes a day will do more than one of 25
minutes.
Tip 2: Daily exercise for the abs is superior to three times a
week for some people.
Tip 3: Do your abdominals on an empty stomach - immediately after
arising and just before sleeping are the best times... Sets are of
minor importance in waist work. Instead of repeating extra sets,
do more exercises in your routine. Instead of lower reps, done in
sets, do more reps.
Tip 4: Only use sets when you cannot reach higher reps, thus
getting some work done, as you steadily add reps... Very difficult
movements aren't as effective as basic exercises, performed in
VERY STRICT style with concentration. Work from one extreme to the
other, during the movements...
Tip 5: Fine cuts come from "burns", performed at the finish of
each exercise when muscles are too tired to do more. Be careful
of cramping when doing this!
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Click Here To Sign Up Free
Thursday, January 04, 2007
Bulking up
by Zach Bashore
Building muscle quickly is a quality very few people possess. Not only do
you have to train like a bodybuilder, you must be willing to eat like one
too. This article will educate the people who are interested in building
muscle on the basics of bulking. You will learn what bulking is, the
difference between clean and dirty bulking, and what supplements to use.
Bulking is a time when you are primarily focused on building muscle.
You must be willing to train like an animal and eat more calories than
what you are used to eating. It is very important that you set goals for
yourself. Some say you can only gain .5 to 1 pound of muscle naturally
every week, so set realistic goals for yourself so that you don't get
discouraged when you're not gaining the amount you've set
yourself out for.
Your main concern when bulking is your diet. Clean bulking is eating
clean, making sure that you don't gain any fat. Dirty bulking is
thinking that by eating pizza and cookies that you will gain mass.
Doing this will cause gain, but it will be more fat them muscle.
Your diet should consist of the same bodybuilding foods that you
would normally eat, just in a higher caloric amount. Aim for an excess
of 300 to 500 a day and make adjustments at the end of the week if
you feel that you're not gaining enough muscle.
Most bodybuilders use supplements to assist with muscle growth. The
three most frequently used when bulkinh are creatine, whey protein, and
glutamine. Creatine holds water, making your muscles look harder. Whey
protein is just a more convenient way of getting your daily protein needs,
and glutamine is an amino acid used to keep fat gain to a minimum while
doing clean bulking. There are also many other supplements that aid in
muscle growth.
Don't confuse bulking with cutting. Cutting is the exact opposite of
gaining muscle. When cutting, you are trying to shed as much fat as
possible while not worrying so much about muscle gain. It is very hard
to drop fat and gain muscle at the same time, so bodybuilders have two
choices. cutting or bulking.
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Click Here To Sign Up Free
by Zach Bashore
Building muscle quickly is a quality very few people possess. Not only do
you have to train like a bodybuilder, you must be willing to eat like one
too. This article will educate the people who are interested in building
muscle on the basics of bulking. You will learn what bulking is, the
difference between clean and dirty bulking, and what supplements to use.
Bulking is a time when you are primarily focused on building muscle.
You must be willing to train like an animal and eat more calories than
what you are used to eating. It is very important that you set goals for
yourself. Some say you can only gain .5 to 1 pound of muscle naturally
every week, so set realistic goals for yourself so that you don't get
discouraged when you're not gaining the amount you've set
yourself out for.
Your main concern when bulking is your diet. Clean bulking is eating
clean, making sure that you don't gain any fat. Dirty bulking is
thinking that by eating pizza and cookies that you will gain mass.
Doing this will cause gain, but it will be more fat them muscle.
Your diet should consist of the same bodybuilding foods that you
would normally eat, just in a higher caloric amount. Aim for an excess
of 300 to 500 a day and make adjustments at the end of the week if
you feel that you're not gaining enough muscle.
Most bodybuilders use supplements to assist with muscle growth. The
three most frequently used when bulkinh are creatine, whey protein, and
glutamine. Creatine holds water, making your muscles look harder. Whey
protein is just a more convenient way of getting your daily protein needs,
and glutamine is an amino acid used to keep fat gain to a minimum while
doing clean bulking. There are also many other supplements that aid in
muscle growth.
Don't confuse bulking with cutting. Cutting is the exact opposite of
gaining muscle. When cutting, you are trying to shed as much fat as
possible while not worrying so much about muscle gain. It is very hard
to drop fat and gain muscle at the same time, so bodybuilders have two
choices. cutting or bulking.
Lose Fat, Gain Muscle, Shape Up. Sign up for our Free Weekly Bodybuilding, Fitness and Health Tips Newsletter,and you will be automatically entered in our monthly drawing to win Free Supplements and other great prizes. Stay informed, stay motivated, win free stuff, join today!
Click Here To Sign Up Free
Go Have a Cheat Meal
By Zach Bashore
We are all guilty of cheating on our diets from time to time and can
also feel guilty about doing it. So why do we cheat anyways? This
article is going to address this question. You will also learn how
often you should cheat on your diet and supplements that should be
taken before and after a big cheat meal.
Too strict a diet can sometimes cause many problems such as headaches,
fatigue, depression, anxiety, and wanting to be unsocial. If you're
feeling a severe drop in mood, you're probably restricting too much,
too fast." You may also be out with a couple of friends one night and
they say, "Hey, do you want a beer," or the best one yet, "How about
a piece of pizza." On special occasions like these or when you feel
that you need a treat from the past few weeks, then cheating is okay.
Just don't make a habit out of it.
From a health perspective, using a cheat day as an excuse to gorge
yourself is horrendous. It's fine to have cookies, cakes, soda, pizza,
etc., but the key is to not gorge yourself. You should use your cheat
meal as an chance to eat anything you want, but not everything
you want. Eat enough to enjoy the food, but don't over do it. Speaking
personally, I cheat once a week to satisfy my cravings.
So how do I go about preparing for my cheat meal? You better be
guessing that I am prepared supplement wise to keep myself from
feeling guilty afterwards. I also need to decide if I really need a
cheat meal or if it's just a craving that I normally get from time
to time. The first thing I do is take a thermogenic fat burning
supplement and a healthy fat source such as fish or flax seed oil. I'll
then wait twenty minutes to decide if I am still hungry and if I am,
then I will get something such as pizza, lasagna, or spaghetti. Then
I might go eat a few cookies.
I know of no one who can go their entire life without eating something
that's bad for them, and if someone ever tells me that they don't ever
cheat, I know they are lying! Another reason people can't stick to
their diet long-term is because they think that they have to be
perfect all of the time. Live a little and go have a cheat meal!
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Click Here To Sign Up Free
By Zach Bashore
We are all guilty of cheating on our diets from time to time and can
also feel guilty about doing it. So why do we cheat anyways? This
article is going to address this question. You will also learn how
often you should cheat on your diet and supplements that should be
taken before and after a big cheat meal.
Too strict a diet can sometimes cause many problems such as headaches,
fatigue, depression, anxiety, and wanting to be unsocial. If you're
feeling a severe drop in mood, you're probably restricting too much,
too fast." You may also be out with a couple of friends one night and
they say, "Hey, do you want a beer," or the best one yet, "How about
a piece of pizza." On special occasions like these or when you feel
that you need a treat from the past few weeks, then cheating is okay.
Just don't make a habit out of it.
From a health perspective, using a cheat day as an excuse to gorge
yourself is horrendous. It's fine to have cookies, cakes, soda, pizza,
etc., but the key is to not gorge yourself. You should use your cheat
meal as an chance to eat anything you want, but not everything
you want. Eat enough to enjoy the food, but don't over do it. Speaking
personally, I cheat once a week to satisfy my cravings.
So how do I go about preparing for my cheat meal? You better be
guessing that I am prepared supplement wise to keep myself from
feeling guilty afterwards. I also need to decide if I really need a
cheat meal or if it's just a craving that I normally get from time
to time. The first thing I do is take a thermogenic fat burning
supplement and a healthy fat source such as fish or flax seed oil. I'll
then wait twenty minutes to decide if I am still hungry and if I am,
then I will get something such as pizza, lasagna, or spaghetti. Then
I might go eat a few cookies.
I know of no one who can go their entire life without eating something
that's bad for them, and if someone ever tells me that they don't ever
cheat, I know they are lying! Another reason people can't stick to
their diet long-term is because they think that they have to be
perfect all of the time. Live a little and go have a cheat meal!
Lose Fat, Gain Muscle, Shape Up. Sign up for our Free Weekly Bodybuilding, Fitness and Health Tips Newsletter,and you will be automatically entered in our monthly drawing to win Free Supplements and other great prizes. Stay informed, stay motivated, win free stuff, join today!
Click Here To Sign Up Free
Tuesday, January 02, 2007
One-Day A Week Beginner Dumbbell Routine
The evidence is in for fitness. Regular exercise has been associated
with more health benefits than anything else known to man. Studies
show that it reduces the risk of some cancers, increases longevity,
helps achieve and maintain weight loss, enhances mood, lowers blood
pressure, and even improves arthritis. In short, exercise keeps you
healthy and makes you look and feel better. To follow you'll find
a simple dumbbell routine that can be performed in the comfort of
your own home.
This is a full body workout to be performed once a week. You should
finish in about an hour. Concentrate on correct form and perform each
repetition nice and slow to fully work the muscle avoid injury.
Perfect for the beginner or person with a busy lifestyle. There are
many advantages to exercising even if it's just one day a week. To keep
this routine under an hour and also benefit from a cardio only rest for
30-seconds between sets. You may have to build up to this. After
following this dumbbell routine for 2 months pick new exercises for
each muscle group. 10 repetitions is good for toning and shaping. If
you want to add muscle do lower reps. If you want to see more definition
in the muscle you have do even higher reps. 10 is a good compromise
for most people.
Dumbbell squats- 2 Sets of 10 repetitions
Stiff legged dumbbell deadlifts- 2 Sets of 10 repetitions
Standing dumbbell calf raises- 2 sets of 15-20 repetitions
Dumbbell bench press- 2 sets of 10 repetitions
Dumbbell military press- 2 sets of 10 repetitions
One-armed dumbbell rows- 2 sets of 10 repetitions
Concentration curls- 2 sets of 10 repetitions
Kickbacks- 2 sets of 10 repetitions
Bicycle crunches- 3 sets until failure
If you liked this article and dumbbell routines be sure to check out
the Dumbbell Routines & Exercises eBook
"Dumbbell Exercises and Lifting Routines To Help You Gain More Muscle,
Lose Fat, or Just Get Yourself in Better Physical Shape... WITHOUT
the Hassles, and Expenses of Health Clubs"
"Instant Access to An Illustrated, PDF Ebook That Will Give YOU The
Routines You Need To Get In Better Shape in 90 Days or less - Or
it's F R E E." Click Here For Full Info
Lose Fat, Gain Muscle, Shape Up. Sign up for our Free Weekly Bodybuilding, Fitness and Health Tips Newsletter,and you will be automatically entered in our monthly drawing to win Free Supplements and other great prizes. Stay informed, stay motivated, win free stuff, join today!
Click Here To Sign Up Free
The evidence is in for fitness. Regular exercise has been associated
with more health benefits than anything else known to man. Studies
show that it reduces the risk of some cancers, increases longevity,
helps achieve and maintain weight loss, enhances mood, lowers blood
pressure, and even improves arthritis. In short, exercise keeps you
healthy and makes you look and feel better. To follow you'll find
a simple dumbbell routine that can be performed in the comfort of
your own home.
This is a full body workout to be performed once a week. You should
finish in about an hour. Concentrate on correct form and perform each
repetition nice and slow to fully work the muscle avoid injury.
Perfect for the beginner or person with a busy lifestyle. There are
many advantages to exercising even if it's just one day a week. To keep
this routine under an hour and also benefit from a cardio only rest for
30-seconds between sets. You may have to build up to this. After
following this dumbbell routine for 2 months pick new exercises for
each muscle group. 10 repetitions is good for toning and shaping. If
you want to add muscle do lower reps. If you want to see more definition
in the muscle you have do even higher reps. 10 is a good compromise
for most people.
Dumbbell squats- 2 Sets of 10 repetitions
Stiff legged dumbbell deadlifts- 2 Sets of 10 repetitions
Standing dumbbell calf raises- 2 sets of 15-20 repetitions
Dumbbell bench press- 2 sets of 10 repetitions
Dumbbell military press- 2 sets of 10 repetitions
One-armed dumbbell rows- 2 sets of 10 repetitions
Concentration curls- 2 sets of 10 repetitions
Kickbacks- 2 sets of 10 repetitions
Bicycle crunches- 3 sets until failure
If you liked this article and dumbbell routines be sure to check out
the Dumbbell Routines & Exercises eBook
"Dumbbell Exercises and Lifting Routines To Help You Gain More Muscle,
Lose Fat, or Just Get Yourself in Better Physical Shape... WITHOUT
the Hassles, and Expenses of Health Clubs"
"Instant Access to An Illustrated, PDF Ebook That Will Give YOU The
Routines You Need To Get In Better Shape in 90 Days or less - Or
it's F R E E." Click Here For Full Info
Lose Fat, Gain Muscle, Shape Up. Sign up for our Free Weekly Bodybuilding, Fitness and Health Tips Newsletter,and you will be automatically entered in our monthly drawing to win Free Supplements and other great prizes. Stay informed, stay motivated, win free stuff, join today!
Click Here To Sign Up Free
Tuesday, December 19, 2006
Lethargy – To Train Or Not To Train?
By BigCanuk
As per usual, as the winter settles in, a lot of the guys I hear
from are telling me the same thing; that with the cold season,
their zeal has dropped and their workouts are diminishing. I also
am in that category. It's real tough to live in a country where
cold weather is prevalent almost half the year! I've always told
myself I would one day live in a country where the climate would
be more tropical but so far it hasn't transpired. I envy those
people who live in paradise all year long! But enough of my
whining about the winter. There are certain things that can be
done to combat this natural occurrence.
Outside of changing my training when necessary, a couple of tricks
I use to take the edge off winter are these items. First off, I
bought a hot tub. You know, it's interesting how sitting in
103-degree water makes the snow and cold become so tolerable all
of a sudden.
Another trick is to be tanned. While everyone else around seems to be
looking pale and white and sickly, it seems that nothing looks as
good as a healthy looking tan. Obviously the sun isn't going
to do the job and although the medical research won't exactly
say that sun tanning beds outright cause skin cancer, it seems the
general consensus is that they are bad for you. So what's a guy to
do? I ordered an oral tanning product called "Canthaxanthin". The
stuff works and best of all, it's non-toxic to the body. So you get
to look tanned and don't have to worry about the bad effects of it
on your body.
For the training aspect. We all know how hard it is to get into
a workout especially when you're not excited about it. Well, I've finally
stumbled onto a little key that helps unlock those lethargic training times.
First of all, tell yourself that you are only going to the gym for a half-hour
to train. Surely, you can spare a half-hour out of your day, right? Next pick
the body part that is your favorite to train. Usually, this is not what you're
supposed to do as it takes away from the intensity of what's needed to pick up
those lagging body parts but in this case, we're trying to just get into an
intensity mode. It doesn't take long to find the workout falling into place
and going well once your favorite muscle group starts feeling that pump and
burn. The next thing you know, the half-hour is over and you've accomplished
the most important thing of the day. Your workout. Most of the day, we give
and sacrifice our time and abilities for others whether it be work or play
or visiting family/friends but when you're at the gym, that is for you. Try
to make it count as the best it can be.
I hope this helps beat some of those lethargic times that is sure to come
along and hit every one of us sometime during the winter months when it is
tougher to get motivated.
* Editor's note: If you've ever felt there was something holding you back in
life, ruining your plans and stopping you from being who you want to be, you
were right. The fact is, there is a single source of all your problems, stress,
unhappiness and self-doubt. It's called the reactive mind - the hidden part
of your mind that stores all painful experiences, then uses them against you.
Dianetics gets rid of the reactive mind. It's the only thing that does.
Read the book Dianetics and learn how to get rid of your recative mind.
Lose Fat, Gain Muscle, Shape Up. Sign up for our Free Weekly Bodybuilding, Fitness and Health Tips Newsletter,and you will be automatically entered in our monthly drawing to win Free Supplements and other great prizes. Stay informed, stay motivated, win free stuff, join today!
Click Here To Sign Up Free
By BigCanuk
As per usual, as the winter settles in, a lot of the guys I hear
from are telling me the same thing; that with the cold season,
their zeal has dropped and their workouts are diminishing. I also
am in that category. It's real tough to live in a country where
cold weather is prevalent almost half the year! I've always told
myself I would one day live in a country where the climate would
be more tropical but so far it hasn't transpired. I envy those
people who live in paradise all year long! But enough of my
whining about the winter. There are certain things that can be
done to combat this natural occurrence.
Outside of changing my training when necessary, a couple of tricks
I use to take the edge off winter are these items. First off, I
bought a hot tub. You know, it's interesting how sitting in
103-degree water makes the snow and cold become so tolerable all
of a sudden.
Another trick is to be tanned. While everyone else around seems to be
looking pale and white and sickly, it seems that nothing looks as
good as a healthy looking tan. Obviously the sun isn't going
to do the job and although the medical research won't exactly
say that sun tanning beds outright cause skin cancer, it seems the
general consensus is that they are bad for you. So what's a guy to
do? I ordered an oral tanning product called "Canthaxanthin". The
stuff works and best of all, it's non-toxic to the body. So you get
to look tanned and don't have to worry about the bad effects of it
on your body.
For the training aspect. We all know how hard it is to get into
a workout especially when you're not excited about it. Well, I've finally
stumbled onto a little key that helps unlock those lethargic training times.
First of all, tell yourself that you are only going to the gym for a half-hour
to train. Surely, you can spare a half-hour out of your day, right? Next pick
the body part that is your favorite to train. Usually, this is not what you're
supposed to do as it takes away from the intensity of what's needed to pick up
those lagging body parts but in this case, we're trying to just get into an
intensity mode. It doesn't take long to find the workout falling into place
and going well once your favorite muscle group starts feeling that pump and
burn. The next thing you know, the half-hour is over and you've accomplished
the most important thing of the day. Your workout. Most of the day, we give
and sacrifice our time and abilities for others whether it be work or play
or visiting family/friends but when you're at the gym, that is for you. Try
to make it count as the best it can be.
I hope this helps beat some of those lethargic times that is sure to come
along and hit every one of us sometime during the winter months when it is
tougher to get motivated.
* Editor's note: If you've ever felt there was something holding you back in
life, ruining your plans and stopping you from being who you want to be, you
were right. The fact is, there is a single source of all your problems, stress,
unhappiness and self-doubt. It's called the reactive mind - the hidden part
of your mind that stores all painful experiences, then uses them against you.
Dianetics gets rid of the reactive mind. It's the only thing that does.
Read the book Dianetics and learn how to get rid of your recative mind.
Lose Fat, Gain Muscle, Shape Up. Sign up for our Free Weekly Bodybuilding, Fitness and Health Tips Newsletter,and you will be automatically entered in our monthly drawing to win Free Supplements and other great prizes. Stay informed, stay motivated, win free stuff, join today!
Click Here To Sign Up Free
Saturday, September 02, 2006
Book: Dianetics: The Modern Science of Mental Health
Author: L. Ron Hubbard
Dianetics was first released on May 9th 1950, it has remained
a bestseller every year since and has now sold over 20 million
copies worldwide. Many self-help books have come and gone but
Dianetics continues to go strong. Why? Because it really works!
We all know how important the mind is to training, it has even
been said that "Your mind is your strongest muscle." Dianetics
will give you a true understanding and control of your mind, it
shows you how to locate the blocks and barriers to your full
potential and totally handle them. I believe this book should
be part of every trainee's library. For more information go to
http://www.dianetics.org
Thursday, August 24, 2006
Here are some great links to visit:
Anabolic Steroids Information and Alternatives
Bodybuilding Fanatic - The Best In Bodybuilding Information
Fitness Links - Your Health and Fitness Resource!
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Anabolic Steroids Information and Alternatives
Bodybuilding Fanatic - The Best In Bodybuilding Information
Fitness Links - Your Health and Fitness Resource!
Lose Fat, Gain Muscle, Shape Up. Sign up for our Free Weekly Bodybuilding, Fitness and Health Tips Newsletter,and you will be automatically entered in our monthly drawing to win Free Supplements and other great prizes. Stay informed, stay motivated, win free stuff, join today!
Click Here To Sign Up Free
Tuesday, June 27, 2006
| Moving Past Grief Jim and Nancy fall in love at their first The day after their high school Jim pleads, yells and sulks. He tries Jim stops eating, stops smiling, refuses His mother tells him not to worry. But after a few months, Jim is not over A friend says, "You need to wash Another friend says, "The best way Jim loses interest in school. A counselor The psychiatrist tells Jim's dad that Jim Failure, loss and death are parts of L. Ron Hubbard discovered two ways to get 1. Shift Your Attention You can help someone whose attention is "Tell the person you are going "Repeat the command, getting "This simple procedure can You decide to help Jim get over his break You tell Jim, "Let me help you get Jim looks around the room for a little You say, "Okay" and repeat the "The drapes." You say "Okay" and repeat the "The couch. Oh, Nancy sat there. I "All right. Find something that "That plant. . . ." After repeating this question a few dozen While it might take a few minutes or a The technique works equally well with the 2. Erase the Emotional Pain Harmful memories are stored in the mind Dianetics eliminates the influence of When you receive Dianetics counseling, Benefits When you reduce the emotional pain of * More energy * Increased control * Interest in new activities * More self-confidence * Higher intelligence * Better health * Reduced need for drugs, alcohol or * Less fear of failure To learn more about Dianetics, buy Dianetics:
|
"Copyright © 2006 TipsForSuccess.org. All rights reserved. Grateful acknowledgment is made to L. Ron Hubbard Library for permission to reproduce selections from the copyrighted works of L. Ron Hubbard."
Friday, June 16, 2006
FITNESS WORLD MOURNS THE DEATH OF NUTRITION GURU DON LEMMON
Donald Edward Lemmon, Jr., age 37, died in a car accident outside of Las Vegas, June 10, 2006. He was born Sept. 4, 1968, to Donald Edward, Sr. and Laura Pearl Weimer Lemmon. On Dec. 19, 2003, he married Asia Carrera in Koolina, Hawaii. Donald grew up in Ohio. He served in the U.S. Army, then moved back to Ohio working as a personal trainer. He moved to Los Angeles to pursue a career in a rock band. There Donald found success with a nutritional web site and he became a nutritionist and personal trainer. He was also a published science fiction author. Donald was a devoted husband and a loving father. Survivors include his wife, Asia; one daughter from his first marriage, Carly of Ohio; one daughter from his second marriage, Catalina of St. George, Utah; one soon to be born son, Donald Edward Lemmon, III; mother, Laura of Ohio; one brother, Jeff Lemmon; and four half sisters and one half brother. Private family services will be held. Arrangements were under the direction of Moapa Valley Mortuary.
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Donald Edward Lemmon, Jr., age 37, died in a car accident outside of Las Vegas, June 10, 2006. He was born Sept. 4, 1968, to Donald Edward, Sr. and Laura Pearl Weimer Lemmon. On Dec. 19, 2003, he married Asia Carrera in Koolina, Hawaii. Donald grew up in Ohio. He served in the U.S. Army, then moved back to Ohio working as a personal trainer. He moved to Los Angeles to pursue a career in a rock band. There Donald found success with a nutritional web site and he became a nutritionist and personal trainer. He was also a published science fiction author. Donald was a devoted husband and a loving father. Survivors include his wife, Asia; one daughter from his first marriage, Carly of Ohio; one daughter from his second marriage, Catalina of St. George, Utah; one soon to be born son, Donald Edward Lemmon, III; mother, Laura of Ohio; one brother, Jeff Lemmon; and four half sisters and one half brother. Private family services will be held. Arrangements were under the direction of Moapa Valley Mortuary.
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Friday, May 19, 2006
How To Turn Fat Into Muscle
By Doberman Dan
OK... to be quite honest, turing body fat into muscle is simply NOT possible.
But it has become a popular saying. What it REALLY means is to lose body fat
while retaining and/or gaining muscle mass.
In this article I would like to share the basics of a training protocol advocated by
Charles Poliquin and many other bodybuilding gurus called German Body
Composition (GBC).
GBC uses weight training for fat loss. Aerobic training is not utilized -- at all! The
primary goal of this method is fat loss while preserving hard earned muscle.
Contrary to popular opinion, aerobics usually cause a LOSS of muscle tissue.
Also, as an added little perk, many trainees will also add lean tissue during the
course of a GBC cycle.
Results normally seen from this type of training average a loss of approximately
one-half a percent of body fat per week.
The basic premise behind GBC is the promotion of fat loss by increasing lactic
acid levels in the body, which in turn produces higher growth hormone levels.
This puts the body in an optimal state to burn fat and build lean tissue.
So how do you go about attaining this state with your workouts?
The following is a bullet point list of what you need to do:
Full Body Workout Utilizing Upper and Lower Body Supersets -- By alternating
between upper and lower body exercises it is possible to keep the rest intervals
short, even with big compound movements like the squat and bench press. This
allows you to accomplish a large amount of work in a relatively short time.
High Reps (10-15) Stopping Short of Failure -- Studies have shown that high
reps sets with a time under tension of 40 to 75 seconds produce an appropriate
amount of lactic acid for the purposes of GH release and fat loss. You should
stop about two reps short of concentric (positive) failure. Training to failure has
little benefit and potential drawbacks with this protocol. Remember, the goal is
to create the environment within your body to burn fat. Also, if you train to
failure it would be highly unlikely you would last until the end of the workout.
The volume of work is pretty high (at least for a natural trainee).
Short Rest Intervals (30-75 seconds) -- By alternating between upper and lower
body exercises, you will be able to cut down on needed rest intervals greatly
compared to repeating the same movement in a straight set fashion. These
short rest intervals accelerate the accumulation of lactic acid and create our
desired state.
Workout Duration Less Than One Hour -- Studies have shown that weight
training sessions lasting over one hour tip the anabolic/catabolic scale in
the negative direction. Fifty minutes seems to be the ideal time frame. This
does not include warm-ups, stretching, or cool-down.
Sample Workouts
Below are three sample workouts based on the GBC protocol. These three
workouts can be alternated throughout the week. Frequency of workout
sessions depends on training age and starting condition. The minimum is
twice a week and the maximum that I would recommend would be five per
week.
In these examples I use the notation system developed by Charles Poliquin
because it provides a good amount of detailed information on each of the
workout variables.
There are a few notations that you might not be familiar with. These are used
to denote supersetting and tempo.
Supersetting is designated by the use of letters and numbers i.e. A1 and A2
or B1 and B2. First perform the A1 movement. Rest the prescribed amount
of time and then perform the A2 movement. Continue alternating between
the two exercises until all the recommended sets of each are complete.
Tempo (the speed at which you perform the movement) is designated with a
three-digit number in units of seconds i.e. (301). The first number is the
eccentric or lowering portion, the second number indicates the isometric or
pause, and the final number is the concentric or positive portion. For
example, on a bench press with a 311 tempo you would lower the load for
three seconds, pause on the chest for one second, and then extend to the
start in one second. Note: "X" denotes explosive effort.
Day One
A1 - Step Ups 4 x 12 (20X) 60 sec
A2 - Chin Ups 4 x 10 (311) 60 sec
B1 - Lunges (dynamic) 3 x 12 (311) 45 sec
B2 - Incline Dumbbell Chest Press 3 x 10-12 (411) 45 sec
C1 - Seated Leg Curl 3 x 10 (401) 45 sec
C2 - Barbell Shoulder Press 3 x 12 (311) 45 sec
D1 - Seated Dumbbell Hammer Curl 2 x 10-12 (411) 30 sec
D2 - Lying Dumbbell Triceps Extensions 2 x 10-12 (422) 30 sec
Day Two
A1 - Deadlift 4 x 10-12 (311) 60 sec
A2 - Swiss Ball Push Ups 4 x 12-15 (222) 45 sec
B1 - Leg Press 3 x 12-15 (411) 60 sec
B2 - Seated Cable Row w/rope to Neck 3 x 10-12 (321) 45 sec
C1 - Single Standing Leg Curl 3 x 10 (411) 45 sec
C2 - Lateral Raise 3 x 12 -15 (221) 45 sec
D1 - Barbell Curl 2 x 10 - 12 (311) 45 sec
D2 - EZ Bar French Press (seated) 2 x 10- 12 (311) 30 sec
Day Three
A1 - Squat 4 x 12-15 (401) 60 sec
A2 - Bench Press 4 x 10-12 (411) 60 sec
B1 - Lunge (static) 3 x 15 (311) 60 sec
B2 - Barbell Rows 3 x 12 (311) 60 sec
C1 - Good Mornings 3 x 10 (312) 60 sec
C2 - Standing Alt. Dumbbell Press 3 x 12 (201) 45 sec
D1 - Reverse Barbell Curls 2 x 12 -15 (212) 30 sec
D2 - Triceps Pushdowns (underhanded) 2 x 12 -15 (312) 30 sec
I hope you find this program effective in achieving your goals. Give
it a shot and let me know how it goes for you.
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By Doberman Dan
OK... to be quite honest, turing body fat into muscle is simply NOT possible.
But it has become a popular saying. What it REALLY means is to lose body fat
while retaining and/or gaining muscle mass.
In this article I would like to share the basics of a training protocol advocated by
Charles Poliquin and many other bodybuilding gurus called German Body
Composition (GBC).
GBC uses weight training for fat loss. Aerobic training is not utilized -- at all! The
primary goal of this method is fat loss while preserving hard earned muscle.
Contrary to popular opinion, aerobics usually cause a LOSS of muscle tissue.
Also, as an added little perk, many trainees will also add lean tissue during the
course of a GBC cycle.
Results normally seen from this type of training average a loss of approximately
one-half a percent of body fat per week.
The basic premise behind GBC is the promotion of fat loss by increasing lactic
acid levels in the body, which in turn produces higher growth hormone levels.
This puts the body in an optimal state to burn fat and build lean tissue.
So how do you go about attaining this state with your workouts?
The following is a bullet point list of what you need to do:
Full Body Workout Utilizing Upper and Lower Body Supersets -- By alternating
between upper and lower body exercises it is possible to keep the rest intervals
short, even with big compound movements like the squat and bench press. This
allows you to accomplish a large amount of work in a relatively short time.
High Reps (10-15) Stopping Short of Failure -- Studies have shown that high
reps sets with a time under tension of 40 to 75 seconds produce an appropriate
amount of lactic acid for the purposes of GH release and fat loss. You should
stop about two reps short of concentric (positive) failure. Training to failure has
little benefit and potential drawbacks with this protocol. Remember, the goal is
to create the environment within your body to burn fat. Also, if you train to
failure it would be highly unlikely you would last until the end of the workout.
The volume of work is pretty high (at least for a natural trainee).
Short Rest Intervals (30-75 seconds) -- By alternating between upper and lower
body exercises, you will be able to cut down on needed rest intervals greatly
compared to repeating the same movement in a straight set fashion. These
short rest intervals accelerate the accumulation of lactic acid and create our
desired state.
Workout Duration Less Than One Hour -- Studies have shown that weight
training sessions lasting over one hour tip the anabolic/catabolic scale in
the negative direction. Fifty minutes seems to be the ideal time frame. This
does not include warm-ups, stretching, or cool-down.
Sample Workouts
Below are three sample workouts based on the GBC protocol. These three
workouts can be alternated throughout the week. Frequency of workout
sessions depends on training age and starting condition. The minimum is
twice a week and the maximum that I would recommend would be five per
week.
In these examples I use the notation system developed by Charles Poliquin
because it provides a good amount of detailed information on each of the
workout variables.
There are a few notations that you might not be familiar with. These are used
to denote supersetting and tempo.
Supersetting is designated by the use of letters and numbers i.e. A1 and A2
or B1 and B2. First perform the A1 movement. Rest the prescribed amount
of time and then perform the A2 movement. Continue alternating between
the two exercises until all the recommended sets of each are complete.
Tempo (the speed at which you perform the movement) is designated with a
three-digit number in units of seconds i.e. (301). The first number is the
eccentric or lowering portion, the second number indicates the isometric or
pause, and the final number is the concentric or positive portion. For
example, on a bench press with a 311 tempo you would lower the load for
three seconds, pause on the chest for one second, and then extend to the
start in one second. Note: "X" denotes explosive effort.
Day One
A1 - Step Ups 4 x 12 (20X) 60 sec
A2 - Chin Ups 4 x 10 (311) 60 sec
B1 - Lunges (dynamic) 3 x 12 (311) 45 sec
B2 - Incline Dumbbell Chest Press 3 x 10-12 (411) 45 sec
C1 - Seated Leg Curl 3 x 10 (401) 45 sec
C2 - Barbell Shoulder Press 3 x 12 (311) 45 sec
D1 - Seated Dumbbell Hammer Curl 2 x 10-12 (411) 30 sec
D2 - Lying Dumbbell Triceps Extensions 2 x 10-12 (422) 30 sec
Day Two
A1 - Deadlift 4 x 10-12 (311) 60 sec
A2 - Swiss Ball Push Ups 4 x 12-15 (222) 45 sec
B1 - Leg Press 3 x 12-15 (411) 60 sec
B2 - Seated Cable Row w/rope to Neck 3 x 10-12 (321) 45 sec
C1 - Single Standing Leg Curl 3 x 10 (411) 45 sec
C2 - Lateral Raise 3 x 12 -15 (221) 45 sec
D1 - Barbell Curl 2 x 10 - 12 (311) 45 sec
D2 - EZ Bar French Press (seated) 2 x 10- 12 (311) 30 sec
Day Three
A1 - Squat 4 x 12-15 (401) 60 sec
A2 - Bench Press 4 x 10-12 (411) 60 sec
B1 - Lunge (static) 3 x 15 (311) 60 sec
B2 - Barbell Rows 3 x 12 (311) 60 sec
C1 - Good Mornings 3 x 10 (312) 60 sec
C2 - Standing Alt. Dumbbell Press 3 x 12 (201) 45 sec
D1 - Reverse Barbell Curls 2 x 12 -15 (212) 30 sec
D2 - Triceps Pushdowns (underhanded) 2 x 12 -15 (312) 30 sec
I hope you find this program effective in achieving your goals. Give
it a shot and let me know how it goes for you.
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Monday, April 17, 2006
Does Weight Lifting Stunt Growth in Height?
I get this question all the time: "I'm in my teens and I want
to start weight lifting. But someone recently told me that
weightlifting can stunt my growth. Is this true?"
It's seems this myth will never die. But I will try again to
kill it.
The whole notion of growth being stunted by weight lifting is
a myth. It didn't stunt the growth of Shaquille O'Neal, David
Robinson, Karl Malone, Michael Vick, etc. They all started
lifting in their early teens, and all have gone on to be well
over 6' tall and star in professional sports.
Dave Draper and Arnold Schwarzenegger started lifting very
young and both are 6'1" or taller. Lou Ferrigno started
working out at 14 years old at the height of 5' 9" and grew to
6' 5" - taller then anyone in his family!
So the answer is no, weightlifting does not stunt height growth, or
any other kind of growth, for that matter. There is no scientific
evidence to support such ideas and, in fact, books such as the
Russian, School of Height, suggest that weight training may
stimulate growth. The latest weight training studies done on
teens showed only positive effects.
I'd also point out that activities such as running and jumping
create forces on the body that are six to eight times one's body
weight. The compression forces on his legs and spine are far
greater in running and jumping than they will ever be in
squatting or pressing over head.
Not only will proper weight training not stunt growth, it allows
teens to grow up with stronger muscles and bones, along with a
healthy lifestyle. It certainly benefits any other sport they
engage in.
Even though proper weight training protocols will not inhibit
growth, the risk for such occurrences and injuries are just like
anything else. If you have proper instruction and a
well-organized program,,your chances are very low.
It is important to learn the basics of weight training and get
medical clearance from your doctor before you begin.
Careful attention should be paid to correct weightlifting form, and
not using too much weight or too much stress placed on the
joints. This is still true, of course for everyone, regardless
of age, and no one should ever try to do more weight than they
can reasonably lift, otherwise injury can occur.
Correct technique will reduce any risk of injury and develop your
strength more effectively than not training with proper technique.
The greatest benefits and smallest risks occur when 8 to 15
repetitions can be performed with a given weight before adding
weight in small increments.
Remember if you are going to exercise regularly always do a
warm up followed by some stretching. After your workout take
5-10 minutes to cool down and do some more gentle stretching.
Studies have shown that people who warm up and cool down
adequately have far fewer injuries.
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I get this question all the time: "I'm in my teens and I want
to start weight lifting. But someone recently told me that
weightlifting can stunt my growth. Is this true?"
It's seems this myth will never die. But I will try again to
kill it.
The whole notion of growth being stunted by weight lifting is
a myth. It didn't stunt the growth of Shaquille O'Neal, David
Robinson, Karl Malone, Michael Vick, etc. They all started
lifting in their early teens, and all have gone on to be well
over 6' tall and star in professional sports.
Dave Draper and Arnold Schwarzenegger started lifting very
young and both are 6'1" or taller. Lou Ferrigno started
working out at 14 years old at the height of 5' 9" and grew to
6' 5" - taller then anyone in his family!
So the answer is no, weightlifting does not stunt height growth, or
any other kind of growth, for that matter. There is no scientific
evidence to support such ideas and, in fact, books such as the
Russian, School of Height, suggest that weight training may
stimulate growth. The latest weight training studies done on
teens showed only positive effects.
I'd also point out that activities such as running and jumping
create forces on the body that are six to eight times one's body
weight. The compression forces on his legs and spine are far
greater in running and jumping than they will ever be in
squatting or pressing over head.
Not only will proper weight training not stunt growth, it allows
teens to grow up with stronger muscles and bones, along with a
healthy lifestyle. It certainly benefits any other sport they
engage in.
Even though proper weight training protocols will not inhibit
growth, the risk for such occurrences and injuries are just like
anything else. If you have proper instruction and a
well-organized program,,your chances are very low.
It is important to learn the basics of weight training and get
medical clearance from your doctor before you begin.
Careful attention should be paid to correct weightlifting form, and
not using too much weight or too much stress placed on the
joints. This is still true, of course for everyone, regardless
of age, and no one should ever try to do more weight than they
can reasonably lift, otherwise injury can occur.
Correct technique will reduce any risk of injury and develop your
strength more effectively than not training with proper technique.
The greatest benefits and smallest risks occur when 8 to 15
repetitions can be performed with a given weight before adding
weight in small increments.
Remember if you are going to exercise regularly always do a
warm up followed by some stretching. After your workout take
5-10 minutes to cool down and do some more gentle stretching.
Studies have shown that people who warm up and cool down
adequately have far fewer injuries.
Lose Fat, Gain Muscle, Shape Up. Sign up for our Free Weekly Bodybuilding, Fitness and Health Tips Newsletter,and you will be automatically entered in our monthly drawing to win Free Supplements and other great prizes. Stay informed, stay motivated, win free stuff, join today!
Click Here To Sign Up Free
Sunday, April 16, 2006
Steve Reeves Workout - How Steve Reeves Trained
Steve Reeves had a classic physique body that is still admired
to this day. To many it is still the greatest physique of all time.
What's even more impressive is that Steve won the Mr. America,
Mr. World, and Mr. Universe titles with out ever using stroids.
His top form measurements were:
height 6'1"
weight 215lb
shoulder breadth 23 1/2 in
neck 18 1/4 in
chest 52 in
waist 29 in
hips 38 in
biceps 18 1/4 in
forearms 14 3/4 in
wrist 7 1/4 in
thigh 26 in
calf 18 1/4 in
ankle 9 1/4 in.
Note that his calf, biceps and neck are the same measurement. He
did this deliberately based on the concept of Grecian ideal
proportions.
He also worked to get his shoulders as wide as possible and his
waist as small as possible in order to exaggerate his upper
body width. He didn't do shrugs or side bends as he thought large
traps took away from the visual illusion of shoulder width and
large obliques thickened the waist, spoiling his v-taper.
Steve Reeves Training Methods
I found one of Steve Reeves training routine in an old booklet
and was happy to see he trained briefly, infrequently and
intensely to make the fastest progress. He trained full body
workouts three times a week, doing about 3 sets for each
exercise. He choose mostly basic exercises that worked the
part of the muscle he wanted to bring out.
Steve Reeves once wrote that 12 reps is the ideal number,
but never at the expense of good form!
Of course he had great genetics, but he also trained the right
for a natural bodybuilder.
Exercises of Steve Reeves
1. Shoulders - Press Behind Neck
2. Thighs - Hack Squat (toes pointed at 'ten and two' heels closed)
3. Calves - Toe Raise (on block of wood at least 6" thick)
4. Chest - Dips on parallel bars
5. Back - Chin behind neck
6. Triceps - Pressdown on lat machine
7. Biceps - Incline dumbell curl
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Click Here To Sign Up Free
Steve Reeves had a classic physique body that is still admired
to this day. To many it is still the greatest physique of all time.
What's even more impressive is that Steve won the Mr. America,
Mr. World, and Mr. Universe titles with out ever using stroids.
His top form measurements were:
height 6'1"
weight 215lb
shoulder breadth 23 1/2 in
neck 18 1/4 in
chest 52 in
waist 29 in
hips 38 in
biceps 18 1/4 in
forearms 14 3/4 in
wrist 7 1/4 in
thigh 26 in
calf 18 1/4 in
ankle 9 1/4 in.
Note that his calf, biceps and neck are the same measurement. He
did this deliberately based on the concept of Grecian ideal
proportions.
He also worked to get his shoulders as wide as possible and his
waist as small as possible in order to exaggerate his upper
body width. He didn't do shrugs or side bends as he thought large
traps took away from the visual illusion of shoulder width and
large obliques thickened the waist, spoiling his v-taper.
Steve Reeves Training Methods
I found one of Steve Reeves training routine in an old booklet
and was happy to see he trained briefly, infrequently and
intensely to make the fastest progress. He trained full body
workouts three times a week, doing about 3 sets for each
exercise. He choose mostly basic exercises that worked the
part of the muscle he wanted to bring out.
Steve Reeves once wrote that 12 reps is the ideal number,
but never at the expense of good form!
Of course he had great genetics, but he also trained the right
for a natural bodybuilder.
Exercises of Steve Reeves
1. Shoulders - Press Behind Neck
2. Thighs - Hack Squat (toes pointed at 'ten and two' heels closed)
3. Calves - Toe Raise (on block of wood at least 6" thick)
4. Chest - Dips on parallel bars
5. Back - Chin behind neck
6. Triceps - Pressdown on lat machine
7. Biceps - Incline dumbell curl
Lose Fat, Gain Muscle, Shape Up. Sign up for our Free Weekly Bodybuilding, Fitness and Health Tips Newsletter,and you will be automatically entered in our monthly drawing to win Free Supplements and other great prizes. Stay informed, stay motivated, win free stuff, join today!
Click Here To Sign Up Free
Thursday, February 09, 2006
MEASURING YOUR PERCENTAGE OF BODY FAT
Your percentage of body fat is another good measuring stick for your
level of fitness. Unfortunately, people often tend to judge their fitness
level according to what the scale says. We want to break you of this
habit. This is very important because the percentage of your body
which is fat is a much better measurement of your fitness level than
the above mentioned scale.
The most accurate and expensive method of measuring body fat is
hydrostatic emersion. This method can only be done in a laboratory
by a clinician. Another method uses electrical impedance. But you
need a special machine and a trained staff. The most affordable and
accessible method is to use skin-fold calipers. All you need is a
friend willing to pinch you a couple of times (remember to be
consistent with the sites measured). This form of measurement (if
done correctly and consistently) will give you a quality guide for
determining lean body mass vs. fat.
BODY FAT MEASUREMENTS (U.S.)
Men 26% Women 36% ----> OBESE
Men 24% Women 34% ----> AVERAGE
Men 18% Women 20% ----> GOOD
Men 14% Women 16% ----> ATHLETIC
Men 10% Women 12% ----> EXCELLENT
Men 06% Women 10% ---> BODYBUILDERS
SETTING BODY FAT GOALS
Even though society tries to impose an ideal body type on people,
everyone has unique genetic determinants. Therefore your body fat p
ercentage goals will be specific to you. Be advised that certain body fat
levels have risks. For example, if you fall into the obese category, you
are open to respiratory difficulties, high blood pressure, diabetes,
hardening of the arteries, coronary disease and failure, digestive
diseases and kidney problems.
Once you have determined your current percent body fat, you should
set a realistic short-term goal that will allow you to show small, and
continuous improvement. For example, if you fall into the Obese
category, set a short-term goal of losing enough fat to qualify as
Average. If you are presently Average, your immediate goal will be
Good. Get the idea? Set yourself up to succeed with small, attainable,
short-term goals!
A word of caution is needed if your body fat falls below a certain level:
4% for men and 10% for women--it may cause health complications. For
men they are minor, but for women they may include cessation of
menstrual activity and the inability to conceive. These problems will
reverse themselves when fat levels return to "healthy" levels.
Lose Fat, Gain Muscle, Shape Up. Sign up for our Free Weekly Bodybuilding, Fitness and Health Tips Newsletter,and you will be automatically entered in our monthly drawing to win Free Supplements and other great prizes. Stay informed, stay motivated, win free stuff, join today!
Click Here To Sign Up Free
Your percentage of body fat is another good measuring stick for your
level of fitness. Unfortunately, people often tend to judge their fitness
level according to what the scale says. We want to break you of this
habit. This is very important because the percentage of your body
which is fat is a much better measurement of your fitness level than
the above mentioned scale.
The most accurate and expensive method of measuring body fat is
hydrostatic emersion. This method can only be done in a laboratory
by a clinician. Another method uses electrical impedance. But you
need a special machine and a trained staff. The most affordable and
accessible method is to use skin-fold calipers. All you need is a
friend willing to pinch you a couple of times (remember to be
consistent with the sites measured). This form of measurement (if
done correctly and consistently) will give you a quality guide for
determining lean body mass vs. fat.
BODY FAT MEASUREMENTS (U.S.)
Men 26% Women 36% ----> OBESE
Men 24% Women 34% ----> AVERAGE
Men 18% Women 20% ----> GOOD
Men 14% Women 16% ----> ATHLETIC
Men 10% Women 12% ----> EXCELLENT
Men 06% Women 10% ---> BODYBUILDERS
SETTING BODY FAT GOALS
Even though society tries to impose an ideal body type on people,
everyone has unique genetic determinants. Therefore your body fat p
ercentage goals will be specific to you. Be advised that certain body fat
levels have risks. For example, if you fall into the obese category, you
are open to respiratory difficulties, high blood pressure, diabetes,
hardening of the arteries, coronary disease and failure, digestive
diseases and kidney problems.
Once you have determined your current percent body fat, you should
set a realistic short-term goal that will allow you to show small, and
continuous improvement. For example, if you fall into the Obese
category, set a short-term goal of losing enough fat to qualify as
Average. If you are presently Average, your immediate goal will be
Good. Get the idea? Set yourself up to succeed with small, attainable,
short-term goals!
A word of caution is needed if your body fat falls below a certain level:
4% for men and 10% for women--it may cause health complications. For
men they are minor, but for women they may include cessation of
menstrual activity and the inability to conceive. These problems will
reverse themselves when fat levels return to "healthy" levels.
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Thursday, December 08, 2005
Don't Quit
When things go wrong, as they sometimes will,
When the road you're trudging seems all up hill,
When the funds are low and the debts are high,
And you want to smile, but you have to sigh,
When care is pressing you down a bit,
Rest, you must - but don't you quit
Life is queer with its twists and turns,
As everyone of us sometimes learns,
And many a failure turns about
When he might have won had he stuck it out;
Don't give up, though the pace seems slow -
You might succeed with another blow.
Often the goal is nearer than
It seems to a faint and faltering man,
Often the struggler has given up
When he might have captured the victor's cup.
And he learned too late, when the night slipped down,
How close he was to the golden crown.
Success is failure turned inside out -
The silver tint of the clouds of doubt -
And you never can tell how close you are,
It may be near when it seems afar;
So stick to the fight when you're hardest hit -
It's when things seem worst that you mustn't quit.
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When things go wrong, as they sometimes will,
When the road you're trudging seems all up hill,
When the funds are low and the debts are high,
And you want to smile, but you have to sigh,
When care is pressing you down a bit,
Rest, you must - but don't you quit
Life is queer with its twists and turns,
As everyone of us sometimes learns,
And many a failure turns about
When he might have won had he stuck it out;
Don't give up, though the pace seems slow -
You might succeed with another blow.
Often the goal is nearer than
It seems to a faint and faltering man,
Often the struggler has given up
When he might have captured the victor's cup.
And he learned too late, when the night slipped down,
How close he was to the golden crown.
Success is failure turned inside out -
The silver tint of the clouds of doubt -
And you never can tell how close you are,
It may be near when it seems afar;
So stick to the fight when you're hardest hit -
It's when things seem worst that you mustn't quit.
Lose Fat, Gain Muscle, Shape Up. Sign up for our Free Weekly Bodybuilding, Fitness and Health Tips Newsletter,and you will be automatically entered in our monthly drawing to win Free Supplements and other great prizes. Stay informed, stay motivated, win free stuff, join today!
Click Here To Sign Up Free
Thursday, September 22, 2005
"I Just Want to Get Big...FAST!"
By Lester Maurice
This is the battle cry heard around gyms and on the internet all the
time. Some people just starting out are skinny or feel undersized for
their height. Others are tired of training for definition or doing
aerobics and want to add muscle mass and power that they haven't
necessarily experienced before.
There is always a fascination to see just how big you can get for
your size. There's really nothing wrong with this goal as long as you
do it intelligently. You have to cycle this type of intense lifting with
periods of lighter training and you have to develop the whole body
so as not to throw yourself way out of proportion by having only a
huge chest or gigantic thighs with nothing else that matches.
Everyone has been told that the basic compounds lifts are the best
and I have to re-tell you that same song. Grimek, Reeves, Scott and
Arnold first put on their massive thickness by focusing on the
powerlifting exercises exclusively for some time. Its not a
coincidence that Mr. Heavy Duty Mentzer also had this phase in
his life.
The flat bench, parallel squat and deadlift will be the main focus of
this cycle. If you can't do these, then you can replace them with some
alternate movements using machines or dumbbells but you will be
losing some of the intended growth hormone effect.
This is a five-week workout routine that can be performed once every
nine-weeks. In other words, after you've completed it, do your basic
bodybuilding routine for four weeks before cycling on again. Use the
routine two days each week (eg. Tuesday and Friday or Monday and
Thursday). You will never use the program more than two days
throughout the five week cycle. Trust us, it won't be necessary.
Good luck!
Week One
Bench Press: 3 sets of 12-15 repetitions
Parallel Squat: 3 sets of 15-20 reps
Deadlift: 3 sets of 12-15 reps
Week Two
Bench Press: 4 sets of 10-12 repetitions
Parallel Squat: 3 sets of 12-15 reps
Deadlift: 3 sets of 10-12 reps
Week Three
Bench Press: 4 sets of 8-10 repetitions
Parallel Squat: 4 sets of 10-12 reps
Deadlift: 3 sets of 8-10 reps
Week Four
Bench Press: 4 sets of 8-10 repetitions
Parallel Squat: 4 sets of 10-12 reps
Deadlift: 4 sets of 8-10 reps
Week Five
Bench Press: 5 sets of 6-8 repetitions
Parallel Squat: 5 sets of 8-10 reps
Deadlift: 4 sets of 6-8 reps
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Click Here To Sign Up Free
By Lester Maurice
This is the battle cry heard around gyms and on the internet all the
time. Some people just starting out are skinny or feel undersized for
their height. Others are tired of training for definition or doing
aerobics and want to add muscle mass and power that they haven't
necessarily experienced before.
There is always a fascination to see just how big you can get for
your size. There's really nothing wrong with this goal as long as you
do it intelligently. You have to cycle this type of intense lifting with
periods of lighter training and you have to develop the whole body
so as not to throw yourself way out of proportion by having only a
huge chest or gigantic thighs with nothing else that matches.
Everyone has been told that the basic compounds lifts are the best
and I have to re-tell you that same song. Grimek, Reeves, Scott and
Arnold first put on their massive thickness by focusing on the
powerlifting exercises exclusively for some time. Its not a
coincidence that Mr. Heavy Duty Mentzer also had this phase in
his life.
The flat bench, parallel squat and deadlift will be the main focus of
this cycle. If you can't do these, then you can replace them with some
alternate movements using machines or dumbbells but you will be
losing some of the intended growth hormone effect.
This is a five-week workout routine that can be performed once every
nine-weeks. In other words, after you've completed it, do your basic
bodybuilding routine for four weeks before cycling on again. Use the
routine two days each week (eg. Tuesday and Friday or Monday and
Thursday). You will never use the program more than two days
throughout the five week cycle. Trust us, it won't be necessary.
Good luck!
Week One
Bench Press: 3 sets of 12-15 repetitions
Parallel Squat: 3 sets of 15-20 reps
Deadlift: 3 sets of 12-15 reps
Week Two
Bench Press: 4 sets of 10-12 repetitions
Parallel Squat: 3 sets of 12-15 reps
Deadlift: 3 sets of 10-12 reps
Week Three
Bench Press: 4 sets of 8-10 repetitions
Parallel Squat: 4 sets of 10-12 reps
Deadlift: 3 sets of 8-10 reps
Week Four
Bench Press: 4 sets of 8-10 repetitions
Parallel Squat: 4 sets of 10-12 reps
Deadlift: 4 sets of 8-10 reps
Week Five
Bench Press: 5 sets of 6-8 repetitions
Parallel Squat: 5 sets of 8-10 reps
Deadlift: 4 sets of 6-8 reps
Lose Fat, Gain Muscle, Shape Up. Sign up for our Free Weekly Bodybuilding, Fitness and Health Tips Newsletter,and you will be automatically entered in our monthly drawing to win Free Supplements and other great prizes. Stay informed, stay motivated, win free stuff, join today!
Click Here To Sign Up Free
Friday, August 26, 2005
Paul Becker Bio
Mission Statement
I strongly oppose the use of anabolic steroids or any illegal or banned substances. My purpose is to bring you drug free training and diet techniques along with legal supplements to help you achieve your goals. I only carry products which contain ingredients that are well established dietary supplements and contain nothing illegal or banned in the USA.
About Me
I am a natural (steroid free for life) bodybuilder. I am also a bodybuilding trainer, personal fitness trainer and a weight loss coach.
I grew up in Queens, NY, in a great little town called Rosedale. At the age of 16 I became very interested in bodybuilding and fitness. Right from the beginning I felt that the idea was more then just improving appearance, but that it was intended to make us feel better, be healthier and even live longer. And of course harmful and illegal drugs of any kind could never play a part of such a lifestyle.
Once I started working out and eating right, others would notice my results and ask me for advice on their own diet and workout programs, which I was always happy to help them with. Over the last 25 years I have studied and tested all areas, including physical training, mental training, nutrition, supplements and recovery. Theories are great, but what counts is real results in the gym and on your body, and that is why after testing practically everything out there, I kept only the ones that consistently produced positive gains, time and time again. I have trained hundreds of men and women and helped them to reach their individual fitness goals.
In 1993 I moved to Los Angeles, CA, where I met my love and soul mate, Jan Fuksa. We were married on August 27, 1994 (see picture to your left). We currenly live in Hillsboro, OR.
In 1995 I wrote a manual devoted to drug free bodybuilding called "Truly Huge" which was devoted to natural muscle growth. "Truly" Huge as opposed to "fakely" or "artificially" Huge as I consider the steroids users to be.
In 1996 I lanched my website TrulyHuge.com this site was designed to give you all the tools you need to achieve your goals. We offer a quality line of supplements, diet and training info, personal training, motivation and a lot of other good stuff!
In The Media
Articles about myself and my online personal training services have appeared in many well know publications such at The New York Times , The Saturday Evening Post, etc.
I have written for many bodybuilding and fitness magazines, such as The Scientific Bodybuilding Journal, Burn! Men's Fitness, MuscleMag International and Robert Kennedy's upcoming new magazine Reps!
My articles also can be seen on many of the top internet websites such as bodybuilding.com, bodybuildinguniverse.com, criticalbench.com, dolfzine.com, drugfreebodybuilding.com, getbig.com, etc.
Stay fit and healthy!
All the best,
Paul
Monday, August 15, 2005
More Proof That Psychiatry is a Pseudoscience!
Find out the truth about psychiatry, andsee how "They Lied."
http://www.cchr.org/lied/lied.htm
Find out the truth about psychiatry, andsee how "They Lied."
http://www.cchr.org/lied/lied.htm
Monday, August 08, 2005
Bodybuilding Contest Diet and Training
Maybe this tip will help those weight lifters who want to
become body builders. I have been training with weights
since 1991 after I got out of high school, although I wasn't
very serious. I always found something that gave me an
excuse to get out of the gym because I was not making
any gains. I am sure there are a lot of fellows out there
that have the same problem. Well let me tell you how I
started making true gains. It wasn't until I decided to get
serious, and this included my DIET. It is very hard to
make those impressive muscle gains with the fat loss
needed to chisel that round body into a "X" frame when
eating Big Mac's and frosties. I spoke with a couple of
friends at my local gym who were competitive NPC
bodybuilders and I got a lot of help with diet and training
advice and I would like to share them with you. My diet
had to change from eating junk three times a day to
eating lean low carb meals 6 times a day, I thought
Oh-my-God. Food, every two-three hours, WOW! Well
for the next sixteen week (4 months) this is what I ate
and I was 95% faithful to this diet.
Meal 1: 1 cup oats mixed with Protein mix.
Meal 2: 1 can of chunk turkey or tuna in spring water.
Meal 3: 1 chicken breast, 1/2 cup of green beans or brochilli.
Meal 4: Protien mix (1 hour prior to training).
Meal 5: 2 chicken breast, Protein (immediately post workout).
Meal 6: Baked potato or rice (1 hour prior to sleep)
*Lean beef, fish and turkey can substitute for any of the
meat. I know a lot of you out there are saying man that
could get expensive, however if you are not buying
chips, ice-cream, soda and other junk food at the store
and you stay strict to what you purchase, your price of
groceries will be the same.
I also supplemented with Andro one hour prior to weight
training and Fat Burners twice a day (morning/night).
Now for my training routine I was very consistent by
changing up my routine if I felt I was getting into a rut.
This was my training schedule.
Monday: Chest, Shoulders, Triceps.
Tuesday: Cardio 1 hour
Wednesday: Back, Biceps (forearms),Shrugs, Calves
Thursday: Cardio 1 hour
Friday: HELL DAY (legs)
Saturday: Rest
Sunday: Rest
* Warm up at the beginning of each workout with medium
weight. 2-3 exercises each body part 2 sets 6-8 reps or
to failure. Start with 80 to 90% of max on first set then
drop 15% of that for second set work to failure.
CONCENTRATE of the affected muscle that you are
working.
I lost 52 lbs and went from a size 40 waist to a 32 waist
in four months. I guarantee if you stay consistent and
FAITHFUL you will have that Physique that you want.
STAY OUT of the cookie jar!!!
Good Luck,
Bobby Qualls
Kennesaw, GA
Lose Fat, Gain Muscle, Shape Up. Sign up for our Free Weekly Bodybuilding, Fitness and Health Tips Newsletter,and you will be automatically entered in our monthly drawing to win Free Supplements and other great prizes. Stay informed, stay motivated, win free stuff, join today!
Click Here To Sign Up Free
Maybe this tip will help those weight lifters who want to
become body builders. I have been training with weights
since 1991 after I got out of high school, although I wasn't
very serious. I always found something that gave me an
excuse to get out of the gym because I was not making
any gains. I am sure there are a lot of fellows out there
that have the same problem. Well let me tell you how I
started making true gains. It wasn't until I decided to get
serious, and this included my DIET. It is very hard to
make those impressive muscle gains with the fat loss
needed to chisel that round body into a "X" frame when
eating Big Mac's and frosties. I spoke with a couple of
friends at my local gym who were competitive NPC
bodybuilders and I got a lot of help with diet and training
advice and I would like to share them with you. My diet
had to change from eating junk three times a day to
eating lean low carb meals 6 times a day, I thought
Oh-my-God. Food, every two-three hours, WOW! Well
for the next sixteen week (4 months) this is what I ate
and I was 95% faithful to this diet.
Meal 1: 1 cup oats mixed with Protein mix.
Meal 2: 1 can of chunk turkey or tuna in spring water.
Meal 3: 1 chicken breast, 1/2 cup of green beans or brochilli.
Meal 4: Protien mix (1 hour prior to training).
Meal 5: 2 chicken breast, Protein (immediately post workout).
Meal 6: Baked potato or rice (1 hour prior to sleep)
*Lean beef, fish and turkey can substitute for any of the
meat. I know a lot of you out there are saying man that
could get expensive, however if you are not buying
chips, ice-cream, soda and other junk food at the store
and you stay strict to what you purchase, your price of
groceries will be the same.
I also supplemented with Andro one hour prior to weight
training and Fat Burners twice a day (morning/night).
Now for my training routine I was very consistent by
changing up my routine if I felt I was getting into a rut.
This was my training schedule.
Monday: Chest, Shoulders, Triceps.
Tuesday: Cardio 1 hour
Wednesday: Back, Biceps (forearms),Shrugs, Calves
Thursday: Cardio 1 hour
Friday: HELL DAY (legs)
Saturday: Rest
Sunday: Rest
* Warm up at the beginning of each workout with medium
weight. 2-3 exercises each body part 2 sets 6-8 reps or
to failure. Start with 80 to 90% of max on first set then
drop 15% of that for second set work to failure.
CONCENTRATE of the affected muscle that you are
working.
I lost 52 lbs and went from a size 40 waist to a 32 waist
in four months. I guarantee if you stay consistent and
FAITHFUL you will have that Physique that you want.
STAY OUT of the cookie jar!!!
Good Luck,
Bobby Qualls
Kennesaw, GA
Lose Fat, Gain Muscle, Shape Up. Sign up for our Free Weekly Bodybuilding, Fitness and Health Tips Newsletter,and you will be automatically entered in our monthly drawing to win Free Supplements and other great prizes. Stay informed, stay motivated, win free stuff, join today!
Click Here To Sign Up Free
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