a mugger lol(kefe)

KEFE · 07-21-2006, 03:57 PM

To avoid being HIT with a HAMMER, I feel compelled to make these two important disclaimers before I begin writing:

As long as whatever form of training you're using doesn't hurt you, it's "good." Even if it keeps you from achieving your maximum potential, it's better than no training at all. So, on a scale of good, better, best, training according to the tenets of HIT theory is "good."
As long as whatever type of training equipment you're using doesn't hurt you, it's "good." Even if it keeps you from achieving your maximum potential, it's better than no training equipment at all. So, on a scale of good, better, best, training with Hammer equipment is "good."
Now, my tongue-in-cheek inclusion of the good folks at the Hammer equipment welding facility is merely that: Tongue-in-cheek. Actually, Hammer's inventor was none other than Arthur Jones. His son took over the company and made Hammer equipment a success story. So much so, in fact, that Life Fitness bought the company! The point is that Hammer, like Nautilus (Arthur's first foray into the wonderful world of weights), is frequently touted as the equipment of choice for the Hit Men. Me? I like BOTH companies' equipment no more or less than I like the rest of them. In fact, each has some unique merits, as do many others.

The Seven Laws Of Weight Training From Most Sport Scientists' Perspectives.

The Law of Individual Differences: We all have different abilities and weaknesses, and we all respond differently (to a degree) to any given system of training. These differences should be taken into consideration when designing your training program.

The Overcompensation Principle: Mother Nature overcompensates for training stress by giving you bigger and stronger muscles.

The Overload Principle: To make Mother Nature overcompensate, you must stress your muscles beyond what they're already used to.

The SAID Principle: The acronym for "Specific Adaptation to Imposed Demands."

The Use/Disuse Principle: "Use it or lose it" means that your muscles hypertrophy with use and atrophy with disuse.

The GAS Principle: The acronym for General Adaptation Syndrome, this law states that there must be a period of low intensity training or complete rest following periods of high intensity training.

The Specificity Principle: You'll get stronger at squats by doing squats as opposed to leg presses, and you'll get greater endurance for the marathon by running long distances than you will by (say) cycling long distances.
Many of the current "systems" of training offer nothing new, and they often violate one or more of the seven "grand daddy" laws. If you are to understand my critique of HIT theory (below), you will have to be familiar with the seven laws. I recommend that you re-read the article on these laws if the synopsis above isn't enough.

HIT History

It all started back in the early seventies with Arthur Jones of Nautilus fame. Arthur's chief mission, of course, was to sell equipment. His marketing plan was brilliant. My interpretation of his plan was that in order to sell his equipment (which for the day was quite expensive) he had to create a religion for the masses. To create a religion he needed 1) churches, 2) disciples, 3) a bible, and 4) clergy.

A scientist (Ellington Darden) inspired by God (Jones) wrote his bible, and (much later) a strength coach named "Moses" Matt Brzycki put the Ten Commandments from that bible into lay language. The Ten Commandments are presented below.
Then he paid a bunch of guys to follow the gospel (their test results were later incorporated into the bible). Later, a chosen few of them became his disciples.
The churches came next (Nautilus gyms sprang up all over the place... most are dead now, their respective flocks having flown the coop upon realizing that they were not making it to the promised land quickly enough -- in my humble opinion).
His clergymen (gym owners) LOVED Arthur because he had really neat looking equipment and a way for them to rustle their clients in the front door and out the back real fast by convincing them that one set to failure was "the way."
To support the notion that HIT is a Pagan religion, let me quote the word as it is written in the HIT page of the internet by one of his high priests, Matt Brzycki:
"To some--including me--Jones was years ahead of his time and full of brilliant, revolutionary ideas about exercise; to others, he was the devil incarnate. One thing that everyone seems to agree upon was that he was abrasive, outspoken and brutally candid."

Old timers like me recall that the most popular movies of the day were 20,000 Leagues Under The Sea and The Time Machine. Arthur got the name "Nautilus" from one movie (his offset cam, copied from German physical therapy equipment of the mid 1800s, looked like a cross-sectioned conch shell), and the design from the other movie (his first machines were curiously reminiscent of the "Time Machine"). Yes. Arthur's business plan was brilliant, and it was carried out even moreso. It's no wonder that the religion has persisted to this day, so stauchly converted were his disciples.

Meet Some Of The HIT Disciples

There is a small (but utterly vocal) band of Arthur Jones disciples who have, since the early seventies, clung desperately to the oft discredited notion that one high intensity set to failure is all you need to achieve your maximum potential in growing stronger or bigger. In fact, the contemporary biblical interpretation (below) admits that one may profit from three sets, although one set is just as good as three. I say "desperately" for good reason. These guys (who like to call each other "HIT Jedi") invested their hearts and souls (and, quite often, funds from their respective organizations) in the superiority of both Jones' equipment and his theories on how best to use it. Others have been or are "sponsored" by Arthur. It almost seems as if they are afraid of losing face (if not their jobs) if they were to back away from the tenets of the HIT theory now, despite the huge volume of scientific studies discrediting many of its tenets.

From a social-psychological view, it's utterly fascinating to watch the HIT men scramble. It brings to mind the great movie, "Lord of the Flies," in which a bunch of shipwrecked boys, left to their own devices, created a sort of Pagan society amongst themselves. Some of the Jedi who are more vocal than most, having written many passionate articles or books on their own cute little variants of the old Jones theory, bear mention. How they refer to each other as "Jedi" (which, I'm assured, means "priest") is yet more proof that HIT is a Pagan religion. I must say, however, I admire their zeal for lifting (albeit at a sub-par level)!

Meaning to cast no dispersion on these well-meaning gentlemen by identifying them to the readership of this website, and acknowledging that not all those listed may care to admit to, and in fact vehemently deny their Pagan beliefs (until after the cock crows), here they are in alphabetical order (this is neither an exhaustive listing, nor is it mine -- it came from their web site):

Matt Brzycki (strength coach at Princeton University);
Ellington Darden, Ph.D. (Jones' longtime science advisor);
Ken Leistner, D.C. (New York chiro who runs a gym there);
Ken Mannie (strength coach at Michigan State);
Stuart McRobert (publishes a "Hardgainer" newsletter); View His Articles
Mike Mentzer (now deceased, former bodybuilder who fabricated his own "Heavy Duty" interpretation of Arthur's disproved tenets);
Dan Riley (strength coach of the Washington Redskins);
Rob Spector (keeper of a HIT web site); and
Wayne Westcott, Ph.D. (a YMCA fitness director)
Kim Wood (strength coach of the Cincinnati Bengals)
The Jedi also claim as disciples, bodybuilding converts such as Dorian Yates, Ray Mentzer and Casey Viator.
Just as Protestants split from Rome, some Jedi have gone their own way to create their own denominations of the HIT religion. The religious wrinkles provided by the various denominations after their split from Rome are quite interesting reading. I mentioned Mike Mentzer's "Heavy Duty" system of training in a previous article in this series -- really no different than HIT with a few funky (read: "mystical") wrinkles added.

There's also the "Superslow" system created by the Protestant HIT Jedi Ken Hutchins, who actually provides a fitness trainer certification in his system (which can be yours for as little as $495.00). His peculiar wrinkle to HIT theory has to do with friction. Says he:

"When you pull a trigger on a rifle or gun, you're supposed to pull with a slow, steady squeeze to the rear - if you jerk the trigger than the shot will be off. Same thing when lifting weights - each repetition should be a slow, steady squeeze of the muscle with no jerking...

if an exercise has little friction, it's better to use a longer negative as you don't get the "partial respite" that you would from an exercise with lots of friction."

Utter nonsense, of course... a topic for a future article, I'm afraid (space constraints, you know). Now I'd like to introduce you to the HIT commandments and some pointed comments on each relative to the seven grand daddy laws.

The Ten HIT Commandments According To Jedi Brzycki

1. Train With A High Level Of Intensity.

"Intensity," according to HIT dogma, "relates to the degree of the "inroads"--or amount of fatigue--you've made into your muscle at any given instant. In the weight room, a high level of intensity is characterized by performing an exercise to the point of concentric muscular failure: when you've exhausted your muscles to the extent that you literally cannot raise the weight for any more repetitions. Failure to reach a desirable level of intensity--or muscular fatigue--will result in little or no gains in functional strength or muscular size. After reaching concentric muscular failure, you can increase the intensity even further by performing 3 to 5 additional post-fatigue repetitions. These post-fatigue reps may be either negatives or regressions and will allow you to overload your muscles in a safe, efficient manner."

There is no question that going to failure can constitute a more "intense" workout. But, in the real world -- in the gym -- intensity is so much more than that. Webster defines intensity as having or showing the characteristic of strength, force, straining, or (relative to a bodybuilder's focal point) other aspects of his or her effort to a maximum degree. The words intense and intent both have the same Latin root, intendere "to stretch out." If one is intent on doing something, he does so, by definition, with strained or eager attention -- with concentration! That intensity of effort is largely a function of the mind is not this writer's opinion. It is true by definition as well as by practical usage of the word! "Intensity" is increased by:

Amplification of mental effort -- getting "psyched"
Approaching your training with a burning passion, as though it were your LIFE
Adding reps
Adding weight (this is the common definition of intensity)
Decreasing rest between reps
Decreasing rest between sets
Increasing the number of exercises per body part
Increasing the total number of exercises or body parts trained at one session
Increasing the number of training sessions per day
Increasing the speed of movement
Increasing the amount of work done at the anaerobic threshold (maximum pain tolerance)
Increasing the amount of eccentric work your muscles are required to perform.
Perhaps most importantly, going to failure is NOT a prerequisite to adaptation! The SAID Principle is violated by the first commandment of HIT. Their idea is to go to failure all the time, but certain "specific" training objectives mitigate against it (e.g., speed training). And, the GAS Principle, which states that there must be a period of low intensity training or complete rest following periods of high intensity training, is violated. These guys go to failure all the time!

2. Attempt To Increase The Resistance Used Or The Repetitions Performed Every Workout.

"...every time you work out you should attempt to increase either the weight you use or the repetitions you perform in relation to your previous workout. This can be viewed as a "double progressive" technique (resistance and repetitions). Challenging your muscles in this manner will force them to adapt to the imposed demands (or stress)."

The SAID Principle is violated. Sometimes, lighter weights done rapidly is required. And sometimes heavier weights done for 3 reps is required. (If your training requires that you go to failure with a weight that's so heavy you can only do three reps, you are BEGGING for a MAJOR injury if that takes you to failure!) The GAS Principle is also violated. Alternating periods of high versus low intensity is a better way to go. If you wait until total recovery is accomplished in any given muscle, atrophy place.

3. Perform 1 To 3 Sets Of Each Exercise.

"...numerous research studies -- which I once again am probably viewed as dreaming up--have shown that there are no significant differences when performing either one, two or three sets of an exercise..." Yep! You're dreaming pal! Dr. Richard Berger (my mentor during my doctoral studies at Temple) years ago showed that there IS a significant improvement in gains with three sets as opposed to one. Other studies have shown the same results. Nowadays, many athletes (bodybuilders included) do as many as 10 or more sets. Even Arthur Jones --the original HIT man --showed that people with white, fast-twitch muscles require fewer reps, sets and workouts per week than people with predominantly red, slow-twitch muscles.

Apparently, all HIT men are white muscle fiber guys? I think not! So, while none of the seven laws are violated here, some (especially the overload principle and the SAID principle) are not being applied to their maximum potential.

4. Reach Concentric Muscular Failure Within A Prescribed Number Of Repetitions.

"Repetition ranges differ from body part to body part and from coach to coach. In the course of training hundreds of collegiate athletes over the past eleven years, these are the ranges I usually assign: 15 to 20 (hip exercises), 10 to 15 (leg exercises) and 6 to 12 (upper body exercises). Other HIT strength coaches are pretty much in that neighborhood, with a few electing slightly lower ranges but not less than six."

Woah! You guys should be blushing on this one! The SAID principle is quite specific in recognizing that not everyone is alike. Not everyone responds in the same way to any given rep/set scheme. Look again at my response to Commandment Three.

5. Perform Each Repetition With Proper Technique.

"A quality rep is performed by raising and lowering the weight in a deliberate, controlled manner. Lifting a weight in a rapid, explosive fashion is ill-advised for two reasons: (1) it exposes your muscles, joint structures and connective tissue to potentially dangerous forces which magnify the likelihood of an injury while strength training, and (2) it introduces momentum into the movement which makes the exercise less productive and less efficient. Lifting a weight in about 1 to 2 seconds will guarantee that you're exercising in a safe, efficient manner. It should take about 3 to 4 seconds to lower the weight back to the starting/stretched position."

First, I grow weary of the HIT business of being "safe." Where in the book does it say that going slow and deliberate with a heavy weight is safer? I think otherwise. And, certainly, these slow, deliberate movements are not as effective as other methods in many instances. SOME reps are well performed in the manner described above. However, this commandment clearly disregards the importance of cheating movements, explosive lifting (e.g., the Olympic lifts), and many other techniques of lifting.

Further, slow, deliberate movements are nowhere NEAR as effective for forcing an adaptive response in connective tissues as are more explosive (and yes, often "ballistic") movements. So much for their claim to "safety!" Deinhibition of the Golgi tendon organ's protective feedback loop can be moved back far more effectively with controlled ballistic movements than with slow, deliberate movements. Clearly, this commandment is in violation of the Overcompensation, Specificity and SAID principles.

6. Strength Train For No More Than One Hour Per Workout.

"If you are training with a high level of intensity--and you should--you literally cannot exercise for a long period of time. ...Training with a minimal amount of recovery time between exercises will elicit a metabolic conditioning effect that cannot be approached by traditional multiple set programs. Don't ask me why cause I've been makin' all this stuff up as I go along."

Ol' Jedi Brzycki continues to put his sandalled foot on top of his golden tongue. Here, I think (one can't really tell) he's claiming that doing one set of squats, then one set of benches, then one set of pulldowns, then one set of curls, and one set of 3, 4, 5 or so additional exercises, and you're outta the gym. C'mon!

Clearly, this commandment is in violation of the Overcompensation, Specificity and SAID principles. Re-read my response to Commandment Three. People are DIFFERENT!

7. Emphasize The Major Muscle Groups.

"The focal point for most of your exercises should be your major muscle groups (i.e. your hips, legs and upper torso)." Oh? Have we lost sight of training weaknesses first? Bodybuilders know this instinctively. Most athletes do as well. Clearly, this commandment is in violation of the Specificity and SAID principles.

8. Whenever Possible, Work Your Muscles From Largest To Smallest.

"Exercise your hips first, then go to your legs (hams, quads and calves or dorsi flexors), upper torso (chest, upper back and shoulders), arms (biceps, triceps and forearms), abs and finally your low back." Duhhhhh! Am I missing something? In the Eighth Commandment, you told us NOT to focus on smaller muscles! In addition to violating one of your own commandments, this commandment is in violation of the Specificity and SAID principles.

9. Strength Train 2 To 3 Times Per Week On Nonconsecutive Days.

"...a period of about 48 to 72 hours is necessary for muscle tissue to recover sufficiently from a strength workout. A period of at least 48 hours is also required to replenish your depleted carbohydrate stores. ...Performing any more than three sessions a week can gradually become counterproductive due to a catabolic effect. This occurs when the demands you have placed on your muscles have exceeded you recovery ability. Recovery time is adequate if you continue making gains." Sometimes 48-72 hours is sufficient, and sometimes it's not. Depending upon the muscle involved it may be less or it may be more. Remember:

Big muscles take longer to recover than smaller ones
Fast twitch muscles (your "explosive" muscles) take longer to recover than slow twitch muscle fibers ("endurance" muscles);
Guys recover faster than girls;
You recover faster from slow movements than from fast movements;
You recover faster from low intensity training than from high intensity training.
The older you get, the longer it takes to recover
By carbohydrate stores, do you mean glycogen? Not 48 hours...something closer to 2 or 3 hours! I, and every athlete I've ever trained, often trained twice a day! The Russian athletes do, the Bulgarian weightlifters train 3-6 times a day! And, even if there were (as Bryzcki put it) a "catabolic" effect, wouldn't that call for a "periodized approach to training? Grand daddy laws violated with this one are the SAID, GAS and Specificity Principles.

10. Keep Accurate Records Of Your Performance.

"Records are a log of what you've accomplished during each and every strength session. Record keeping can be an extremely valuable tool to monitor progress and make your workouts more meaningful. It can also be used to identify exercises in which a plateau has been reached." OK. I'll give the HIT men this one.

On the other hand, HIT folk will have to use their logs to refer back more often than other (non-HIT) trainees. They're bound to be hitting plateaus a lot more than others. Jedi Bryzcki ended his "Sermon On The Web" with these words:

"Don't be misled by the brevity or simplicity of a program that calls for one set of an exercise done with a high level of intensity. Strength Coach Ken Mannie has stated that HIT is "the most productive, most efficient and without a doubt, the most demanding form of strength training known to man [and woman]." Of course, I read that in Nautilus magazine. And Mannie was drunk at the time."

Need I say more?

Sidebar

HIT Jedi Matt Brzycki posted these gems in the HIT Web Site: "...HIT received a lot of attention--and created quite a controversial maelstrom--in 1970 with the publication of numerous articles written by Nautilus founder Arthur Jones. Although Jones didn't invent HIT, there's no question that he certainly was the one who popularized it and formally suggested guidelines and principles for its use.

"Jones has mellowed with age but I got some laughs a few months ago when I saw him insult a group of unsuspecting sportsmedicine people with his trademark brash comments and demeanor. Anyway .

"...what was seen was rarely a pretty sight. In fact, it was kinda ugly. Rarely were more than two sets of an exercise performed--and never more than three. You really couldn't do much more anyway. The level of intensity suggested by Jones was performing each exercise to the point of muscular failure.

"If you were too exhausted to crawl--which was sometimes the case--you were physically grabbed and dragged to the next exercise. Jones' opinion of an acceptable level of intensity might best be summed up with one of his many colorful quotes: "Have you ever vomited as a result of doing one set of [biceps] curls? If not, then you simply don't know what hard work is. Ahh, those were the days."

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KEFE · 07-21-2006, 03:58 PM

Are you frustrated with your current workout? Have you been at the same weight and same strength for months... or even years? This full guide will get you growing like crazy!

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By: Bodybuilding.com

Are you frustrated with your current workout? Have you been at the same weight and same strength for months... or even years? Are you tired of following "Ronnie Coleman's Super Freak Workout For Juiced-Up Psychos"?

This article will show you what real natural bodybuilders do to gain mass in as short as time as possible? all without lifting weights more than 3 days per week. Let's get to the workout: The Workout

Note: Do a short warmup set before each exercise with approximately 50% of the weight you will use for the main working set. Do about 4 - 6 reps with this lighter weight, just enough to get warmed up.

Squats 1 X 8 - 10 reps
Leg Extensions 1 X 8 - 10 reps
Leg Curls 1 X 8 - 10 reps
Dumbbell Pullovers 1 X 8 - 10 reps
Barbell Overhead Shoulder Press 1 X 8 - 10 reps
Seated Rows 1 X 8 - 10 reps
Bench Press 1 X 8 - 10 reps
Barbell Bicep Curls 1 X 8 - 10 reps
Tricep Extensions 1 X 8 - 10 reps
Weighted Pullups 1 X 8 - 10 reps
Weighted Dips 1 X 8 - 10 reps
Standing Calf Raises 1 X 8 - 12 reps
Abs - 1 X 10 - 15 reps
Click Here For A Printable Log Of This Workout...

The workout should last no longer than 45 minutes! Plan your rest between sets accordingly so that you finish in this time period. Studies have shown that after 47 ? minutes of intense weight training, your cortisol levels shoot up. This means that the longer you workout AFTER 47 minutes, the LESS results you will get and the more likely you will overtrain. So get in the gym, lift hard, stay focused, and get out.

The most important thing is that you lift to absolute FAILURE! This is not an option. It is almost 100% necessary to have a workout partner. If you need to get 8 - 10 reps, choose a weight that allows you to get 8 - 10 reps? but not even ONE more.

I am serious!

Once you reach your last rep, you should not be physically able to do another one, no matter what. If Britney Spears promises to date you if you get one more, it wouldn't matter. You should NOT be able to do it. Only you can judge if you are truly putting all possible effort into each set.

Unlike programs where you are doing 4 or 5 sets per exercise, you only have one chance to blast your muscles. Don't waste it!

You will also notice that all the exercises are compound movements. We are NOT doing any isolation exercises. Let Richard Simmons do them. We want to get huge and strong and the only way to do it is by using these exercises.

Perform each set with good form. Cheating will only hurt your gains. Do each rep slowly and do not use momentum. Each rep should use a full range of motion and take approximately 2 seconds on the way down and 2 seconds on the way up. Do not "jerk" the weight up. Slowly move it up and down. Use lighter weight if you must. This is VERY important to your gains so don't ignore this!

Do not stop moving during any part of your set. Some people will go all the way down on squats, then come back up and lock their knees, rest for a second or two, then go back down. Do NOT do this or you will be making Baby Jesus cry. You should stay in constant motion without locking out on any exercise. Do not stop at the bottom of your bicep curls or any other exercise. Again: Keep moving for the whole set and do not lock out your arms or legs.

Keep moving like it is one long SLOW rep instead of 10. Do not stop at the bottom or top of your movements. Wuss!

Schedule
That's it. A full body workout that you will complete 2 1/2 or 3 days per week on one of the following schedules:

3 Days A Week

1 on, 1 off, 1 on, 1off, 1 on, 2 off. Usually people will do this by working out Monday, Wednesday, and Friday with the other days completely off from weight training.
2 1/2 Days A Week

Experienced lifters may benefit even MORE from taking more rest days. Have you ever noticed that after a two day rest period, your next workout is awesome? You feel good, your strength is up, and you have a great workout. Then, near the end of the week you feel tired and drained? Lifting on the following schedule allows you to get full recovery and have a record-breaking workout each time: 1 on, 2 off, repeat over and over again.
Progression - You Need A Log
You must lift heavier each workout. If you lift 100 pounds for 10 reps each workout for months, your body will have no reason to get bigger and stronger. You will not grow unless your weights are going up repeatedly. The only way to fully track this is to write down everything you do in a workout log.

If last time you did 225 lbs for 10 reps on the bench press, you must go to at least 230 lbs for 8 reps on your next workout. If you do get 8 reps, then on your next workout you should get at least 9 reps with the same weight. Once you can get 10 reps, you must raise the weight again. Don't wuss out! Look at your log from your last workout, and beat it on every exercise. Even if you only get ? a rep more than before, you will be gaining.

You can print out a free workout log by clicking here. You can also just use a small notebook.

It is very important that you also track your bodyweight and measurements so you can see how much progress you have made. I recommend weighing yourself before each workout and measuring a few of your important bodyparts (like arms, thighs and waist) before you go to the gym.

Cool! Click here to calculate your one rep max!

That's It? Why Does This Work?

Yes, that's it! It may sound crazy to somebody who is used to doing 30 sets for biceps and working out 6 days per week. Even crazier is lifting 6 days per week and not growing! Stop thinking that more is better! If you are a natural bodybuilder, you will not have near the recovery of a steroid user. Somebody on steroids can lift 6 days per week without overtraining, but you can't.

Many bodybuilders who are used to high volume training would laugh at a bodybuilder who does one set per exercise and only works out three days per week. I ask them how many times a week they work their biceps.

Almost always, they say once per week on "Bicep Day". Once per week!? So they work their biceps, then they let them rest for 7 days in a row? After 1 or 2 days, their biceps are no longer sore... yet the wait another 5 or 6 days to work them again. Their biceps are slowly shrinking during this long rest period.

In our workout you isolate each bodypart THREE times per week with a full, heavy set. You hit it on Monday, let it rest one day, hit it on Wednesday, let it rest, hit is on Friday and then give the poor muscle a two day break... before starting the cycle again. So we work our biceps (and all muscles) three full times per week which is 12 times per month. They work their biceps 12 times in 3 months! And they call us lazy...

Why is this good for muscle building? Think about when you build a callous on your hand. If you were to rub your hand until is was cut and started bleeding, then wait a week, then do it again, you would simply have a scar. On the otherhand, if you were to rub it a little each day or every other day, it would slowly build up a resistance to the rubbing, thus forming a protective callous. This is the same idea with our workout.

Another interesting thing is that people who do 12 sets per bodypart usually do not go to full failure on each set. This would be almost impossible as it would nearly kill them!

They will usually do their first few sets with ease because in the back of their mind they are saving their energy for the last few sets. Most of their sets are worthless since they are not going to failure. How often do you see somebody in your gym perform a full, balls to the wall set where they are almost about to die from the pain and effort. Not often.

Usually these people are just going through the motion, getting a good "burn", while making a few grunts. Then they walk out feeling better than you because they did 12 sets for biceps and you only did one. Your muscles will only grow if they are forced too! Otherwise, we would all have huge legs just from walking around all day.

Our workout LOOKS easy on paper, since you are only doing one set per exercise. Trust me, if you go to failure on each exercise, you will be more physically exhausted than ever before. Usually, a person works just one or two muscles groups. They walk out of the gym with burning biceps or triceps. "Oooohh... my biceps are tired! I am da man!" With our workout, your entire body is being worked. You will walk out with every muscle screaming at you.

Tips On Each Exercise

Here are some tips for each exercise.

Squats Since this is your first exercise, you may want to do 2 or 3 short and easy warm up sets to get ready. This will be your hardest exercise most likely, so we put it at the beginning so you can throw everything you can at it. Lifting to failure on squats means almost falling down on your last rep. Be sure to go all the way down and have a partner or rack there to help you if needed.
Leg Extensions Use a full range of motion. Go all the way up and all the way down.

Leg Curls Use a full range of motion and do not "jerk" the weight up.

Dumbbell Pullovers Your first upper body exercise. Be sure to do a good warm up set so you do not injure yourself. Lift heavy and do not rest at the top of the movement.

Barbell Overhead Shoulder Press Do these in front of your face, not behind the neck. You can injure your rotator cuff when doing them behind the neck. Go down until the bar is about at chin level, not lower. Slow, slow, slow reps!

Seated Rows Keep your back straight up and down. Do not move far forward or lean far backwards. You want to be squeezing together your shoulder blades!

Bench Press Slowly, go down and touch your chest around your nipple area. Do not use momentum to get the weight up. Use a spotter and get an extra rep with his help to really blast the muscle.

Barbell Bicep Curls Do not sway! Keep your elbows at your side and do not move them. Squeeze your biceps upward.

Tricep Extensions Keep your body straight up, do not lean over too much.

Weighted Pullups If you can't do pull-ups, do pulldowns. Do these slowly and go all the way up and down. Use the wide-grip bent bar.

Weighted Dips Strap on the weight! Keep your body straight up and down, do not lean over too much. You want to be working your triceps, not your lower chest.

Standing Calf Raises Go all the way down and up. Don't use too heavy of a weight where you can only do partial reps. Feel the burn!

Abs Choose a good exercise that uses some resistance. Don't work your abs on any off days. Abs are normal muscles just like your shoulders and chest!

Nutrition and Supplements

As you may have heard, nutrition accounts for at least 70% of your success. Try to build a brick house without bricks! It ain't happening. Your body can not build without building blocks like protein.

Your body must also have a positive calorie balance so that your body is in weight gaining mode. The important thing is to be sure that you are getting enough calories and protein. If you aren't gaining, up your calories until you are. You should not be gaining fat, so cut your calories down if your bodyfat percentage starts to rise. There are many good articles on nutrition for mass gain here on Bodybuilding.com.

For supplements, be sure you pick a good protein powder like Next Designer Whey or a weight gainer like Prolab N-Large 2. Use creatine, a multi-vitamin like Twinlab Daily One Caps, and an anti-oxidant like NOW Super Antioxidants. HMB may be a good idea too if you can afford it. Get detailed information on each product by clicking on it's name!

Cardio?

It is recommended that you keep your cardio down while doing this workout program. This is a bulking workout to use when you want to gain muscle mass. The more calories and energy you put towards cardio or other types of exercise, the less ability your body will have to grow muscle.

If you must do cardio, keep it to no more than 20 minutes at a time, three days per week. Save the cardio for your cutting cycle!

Conclusion

Okay, your brain now has the knowledge it needs to turn your body into a muscular freak. You just have to get the motivation to actually do the program, follow it perfectly, take your supplements and eat right.

Do you have what it takes? Are you going to have the body that other people are jealous of? Will you get stares from girls and guys everytime you walk into a room? Will you catch people staring at your biceps out of the corner of their eye? That is 100% up to you now. Try the program, follow it perfectly for at least 6 weeks and you will be on your way.

For more information on getting and STAYING movtivated, read this awesome article which will give you some awesome ideas. After you read it, you will be ready to work out right now and never quit! It is that good.

Bodybuilding.com

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KEFE · 07-21-2006, 03:59 PM

Are you frustrated with your current workout? Have you been at the same weight and same strength for months... or even years? Are you tired of following "Ronnie Coleman's Super Freak Workout For Juiced-Up Psychos"?

This article will show you what real natural bodybuilders do to gain mass in as short as time as possible? all without lifting weights more than 3 days per week. Let's get to the workout: The Workout

Note: Do a short warmup set before each exercise with approximately 50% of the weight you will use for the main working set. Do about 4 - 6 reps with this lighter weight, just enough to get warmed up.

Squats 1 X 8 - 10 reps
Leg Extensions 1 X 8 - 10 reps
Leg Curls 1 X 8 - 10 reps
Dumbbell Pullovers 1 X 8 - 10 reps
Barbell Overhead Shoulder Press 1 X 8 - 10 reps
Seated Rows 1 X 8 - 10 reps
Bench Press 1 X 8 - 10 reps
Barbell Bicep Curls 1 X 8 - 10 reps
Tricep Extensions 1 X 8 - 10 reps
Weighted Pullups 1 X 8 - 10 reps
Weighted Dips 1 X 8 - 10 reps
Standing Calf Raises 1 X 8 - 12 reps
Abs - 1 X 10 - 15 reps
Click Here For A Printable Log Of This Workout...

The workout should last no longer than 45 minutes! Plan your rest between sets accordingly so that you finish in this time period. Studies have shown that after 47 ? minutes of intense weight training, your cortisol levels shoot up. This means that the longer you workout AFTER 47 minutes, the LESS results you will get and the more likely you will overtrain. So get in the gym, lift hard, stay focused, and get out.

The most important thing is that you lift to absolute FAILURE! This is not an option. It is almost 100% necessary to have a workout partner. If you need to get 8 - 10 reps, choose a weight that allows you to get 8 - 10 reps? but not even ONE more.

I am serious!

Once you reach your last rep, you should not be physically able to do another one, no matter what. If Britney Spears promises to date you if you get one more, it wouldn't matter. You should NOT be able to do it. Only you can judge if you are truly putting all possible effort into each set.

Unlike programs where you are doing 4 or 5 sets per exercise, you only have one chance to blast your muscles. Don't waste it!

You will also notice that all the exercises are compound movements. We are NOT doing any isolation exercises. Let Richard Simmons do them. We want to get huge and strong and the only way to do it is by using these exercises.

Perform each set with good form. Cheating will only hurt your gains. Do each rep slowly and do not use momentum. Each rep should use a full range of motion and take approximately 2 seconds on the way down and 2 seconds on the way up. Do not "jerk" the weight up. Slowly move it up and down. Use lighter weight if you must. This is VERY important to your gains so don't ignore this!

Do not stop moving during any part of your set. Some people will go all the way down on squats, then come back up and lock their knees, rest for a second or two, then go back down. Do NOT do this or you will be making Baby Jesus cry. You should stay in constant motion without locking out on any exercise. Do not stop at the bottom of your bicep curls or any other exercise. Again: Keep moving for the whole set and do not lock out your arms or legs.

Keep moving like it is one long SLOW rep instead of 10. Do not stop at the bottom or top of your movements. Wuss!

Schedule
That's it. A full body workout that you will complete 2 1/2 or 3 days per week on one of the following schedules:

3 Days A Week

1 on, 1 off, 1 on, 1off, 1 on, 2 off. Usually people will do this by working out Monday, Wednesday, and Friday with the other days completely off from weight training.
2 1/2 Days A Week

Experienced lifters may benefit even MORE from taking more rest days. Have you ever noticed that after a two day rest period, your next workout is awesome? You feel good, your strength is up, and you have a great workout. Then, near the end of the week you feel tired and drained? Lifting on the following schedule allows you to get full recovery and have a record-breaking workout each time: 1 on, 2 off, repeat over and over again.
Progression - You Need A Log
You must lift heavier each workout. If you lift 100 pounds for 10 reps each workout for months, your body will have no reason to get bigger and stronger. You will not grow unless your weights are going up repeatedly. The only way to fully track this is to write down everything you do in a workout log.

If last time you did 225 lbs for 10 reps on the bench press, you must go to at least 230 lbs for 8 reps on your next workout. If you do get 8 reps, then on your next workout you should get at least 9 reps with the same weight. Once you can get 10 reps, you must raise the weight again. Don't wuss out! Look at your log from your last workout, and beat it on every exercise. Even if you only get ? a rep more than before, you will be gaining.

You can print out a free workout log by clicking here. You can also just use a small notebook.

It is very important that you also track your bodyweight and measurements so you can see how much progress you have made. I recommend weighing yourself before each workout and measuring a few of your important bodyparts (like arms, thighs and waist) before you go to the gym.

Cool! Click here to calculate your one rep max!

That's It? Why Does This Work?

Yes, that's it! It may sound crazy to somebody who is used to doing 30 sets for biceps and working out 6 days per week. Even crazier is lifting 6 days per week and not growing! Stop thinking that more is better! If you are a natural bodybuilder, you will not have near the recovery of a steroid user. Somebody on steroids can lift 6 days per week without overtraining, but you can't.

Many bodybuilders who are used to high volume training would laugh at a bodybuilder who does one set per exercise and only works out three days per week. I ask them how many times a week they work their biceps.

Almost always, they say once per week on "Bicep Day". Once per week!? So they work their biceps, then they let them rest for 7 days in a row? After 1 or 2 days, their biceps are no longer sore... yet the wait another 5 or 6 days to work them again. Their biceps are slowly shrinking during this long rest period.

In our workout you isolate each bodypart THREE times per week with a full, heavy set. You hit it on Monday, let it rest one day, hit it on Wednesday, let it rest, hit is on Friday and then give the poor muscle a two day break... before starting the cycle again. So we work our biceps (and all muscles) three full times per week which is 12 times per month. They work their biceps 12 times in 3 months! And they call us lazy...

Why is this good for muscle building? Think about when you build a callous on your hand. If you were to rub your hand until is was cut and started bleeding, then wait a week, then do it again, you would simply have a scar. On the otherhand, if you were to rub it a little each day or every other day, it would slowly build up a resistance to the rubbing, thus forming a protective callous. This is the same idea with our workout.

Another interesting thing is that people who do 12 sets per bodypart usually do not go to full failure on each set. This would be almost impossible as it would nearly kill them!

They will usually do their first few sets with ease because in the back of their mind they are saving their energy for the last few sets. Most of their sets are worthless since they are not going to failure. How often do you see somebody in your gym perform a full, balls to the wall set where they are almost about to die from the pain and effort. Not often.

Usually these people are just going through the motion, getting a good "burn", while making a few grunts. Then they walk out feeling better than you because they did 12 sets for biceps and you only did one. Your muscles will only grow if they are forced too! Otherwise, we would all have huge legs just from walking around all day.

Our workout LOOKS easy on paper, since you are only doing one set per exercise. Trust me, if you go to failure on each exercise, you will be more physically exhausted than ever before. Usually, a person works just one or two muscles groups. They walk out of the gym with burning biceps or triceps. "Oooohh... my biceps are tired! I am da man!" With our workout, your entire body is being worked. You will walk out with every muscle screaming at you.

Tips On Each Exercise

Here are some tips for each exercise.

Squats Since this is your first exercise, you may want to do 2 or 3 short and easy warm up sets to get ready. This will be your hardest exercise most likely, so we put it at the beginning so you can throw everything you can at it. Lifting to failure on squats means almost falling down on your last rep. Be sure to go all the way down and have a partner or rack there to help you if needed.
Leg Extensions Use a full range of motion. Go all the way up and all the way down.

Leg Curls Use a full range of motion and do not "jerk" the weight up.

Dumbbell Pullovers Your first upper body exercise. Be sure to do a good warm up set so you do not injure yourself. Lift heavy and do not rest at the top of the movement.

Barbell Overhead Shoulder Press Do these in front of your face, not behind the neck. You can injure your rotator cuff when doing them behind the neck. Go down until the bar is about at chin level, not lower. Slow, slow, slow reps!

Seated Rows Keep your back straight up and down. Do not move far forward or lean far backwards. You want to be squeezing together your shoulder blades!

Bench Press Slowly, go down and touch your chest around your nipple area. Do not use momentum to get the weight up. Use a spotter and get an extra rep with his help to really blast the muscle.

Barbell Bicep Curls Do not sway! Keep your elbows at your side and do not move them. Squeeze your biceps upward.

Tricep Extensions Keep your body straight up, do not lean over too much.

Weighted Pullups If you can't do pull-ups, do pulldowns. Do these slowly and go all the way up and down. Use the wide-grip bent bar.

Weighted Dips Strap on the weight! Keep your body straight up and down, do not lean over too much. You want to be working your triceps, not your lower chest.

Standing Calf Raises Go all the way down and up. Don't use too heavy of a weight where you can only do partial reps. Feel the burn!

Abs Choose a good exercise that uses some resistance. Don't work your abs on any off days. Abs are normal muscles just like your shoulders and chest!

Nutrition and Supplements

As you may have heard, nutrition accounts for at least 70% of your success. Try to build a brick house without bricks! It ain't happening. Your body can not build without building blocks like protein.

Your body must also have a positive calorie balance so that your body is in weight gaining mode. The important thing is to be sure that you are getting enough calories and protein. If you aren't gaining, up your calories until you are. You should not be gaining fat, so cut your calories down if your bodyfat percentage starts to rise. There are many good articles on nutrition for mass gain here on Bodybuilding.com.

For supplements, be sure you pick a good protein powder like Next Designer Whey or a weight gainer like Prolab N-Large 2. Use creatine, a multi-vitamin like Twinlab Daily One Caps, and an anti-oxidant like NOW Super Antioxidants. HMB may be a good idea too if you can afford it. Get detailed information on each product by clicking on it's name!

Cardio?

It is recommended that you keep your cardio down while doing this workout program. This is a bulking workout to use when you want to gain muscle mass. The more calories and energy you put towards cardio or other types of exercise, the less ability your body will have to grow muscle.

If you must do cardio, keep it to no more than 20 minutes at a time, three days per week. Save the cardio for your cutting cycle!

Conclusion

Okay, your brain now has the knowledge it needs to turn your body into a muscular freak. You just have to get the motivation to actually do the program, follow it perfectly, take your supplements and eat right.

Do you have what it takes? Are you going to have the body that other people are jealous of? Will you get stares from girls and guys everytime you walk into a room? Will you catch people staring at your biceps out of the corner of their eye? That is 100% up to you now. Try the program, follow it perfectly for at least 6 weeks and you will be on your way.

For more information on getting and STAYING movtivated, read this awesome article which will give you some awesome ideas. After you read it, you will be ready to work out right now and never quit! It is that good.

Bodybuilding.com

Recommend this article to a friend by e-mail here!

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KEFE · 07-21-2006, 04:00 PM

Preamble (June 23, 2003)

I had to laugh when I saw the very old article by Dr. Squat once again posted on Bodybuilding.com. I went to the message board and sure enough the bickering was once again in full motion. In this old article, Dr. Squat never did get his facts completely straight.

These training wars were over as far as I am concerned a LONG time ago. Back years ago, I couldn't help but think that Dr. Squat somehow felt threatened by HIT. At the time, in my opinion he could not match the pen (who said the pen is mightier than the sword!?) of Matt Brzycki. Maybe that was it? Who knows. One thing I have learned in the last 10 years is that one MUST keep an open mind about training. Pretty much any progressive resistance "works" with progressive being the key word. If you can continue to add weight to the bar, use good form, recover from your workouts, and remain injury free, you'll get stronger -- and bigger.

Too many people spend too much time arguing about what training protocol is "best" rather than actually training! This is not doubt due to the global communication network we all know and love called the Internet. The training wars are over. Or, they should be! We are all brothers and sisters in the Iron Game. The love of pumping iron, regardless of training protocol, is what it's all about about! What follows is the article that was written in response to Dr. Squat's article many years ago. Hopefully, with both articles you will get a chuckle and afterwards go to the gym and PUMP SOME IRON!

Bill Piche
Cyberpump.com
NOTE: Dr. Squat's article is printed in gray. response is in normal font color.

To avoid being HIT with a HAMMER, I feel compelled to make these two important disclaimers before I begin writing:
As long as whatever form of training you're using doesn't hurt you, it's "good." Even if it keeps you from achieving your maximum potential, it's better than no training at all. So, on a scale of good, better, best, training according to the tenets of HIT theory is "good."

Response: Problem. Explosive lifting has a massive possibility of hurting you. Higher than HIT. Beyond that, define "hurt." Could overtraining yourself to sickness be considered "hurt?"

As long as whatever type of training equipment you're using doesn't hurt you, it's "good." Even if it keeps you from achieving your maximum potential, it's better than no training equipment at all. So, on a scale of good, better, best, training with Hammer equipment is "good."
Response: Last time I was training on Hammer equipment, my biceps went "hey mister hammer!" Last time I trained with a lat pulldown bar, my triceps went "Is this Universal, or what?" A leg press is most likely a leg press. Your muscles can't tell one machine from another. Yes, free weights are different [three dimensions] but no, no equipment that offers your muscles the same movement is different from another one.

Now, my tongue-in-cheek inclusion of the good folks at the Hammer equipment welding facility is merely that: Tongue-in-cheek. Actually, Hammer's inventor was none other than Arthur Jones. His son now runs the company. The point is that Hammer, like Nautilus (Arthur's first foray into the wonderful world of weights), is frequently touted as the equipment of choice for the Hit Men. Me? I like BOTH companies' equipment no less than I like the rest of them. In fact, each has some unique merits, as do many others.
Response: Oh really? Brzycki's book A Practical Approach to Strength Training only shows free weights, nautilus, universal, and manual resistance. Where's the Hammer?

Rather than elaborate on what I regard as "better" and "best" for each of you, I'd rather that you made up your own minds. All you must do to decide whether a program is appropriate, judge it against the seven laws of weight training from most sport scientists' perspectives. If you are to understand my critique of HIT theory (below), you will have to be familiar with the seven laws. Here they are in no particular order of importance:
The Seven Laws Of Weight Training From Most Sport Scientists' Perspectives.

The Law of Individual Differences: We all have different abilities and weaknesses, and we all respond differently (to a degree) to any given system of training. These differences should be taken into consideration when designing your training program.

The Overcompensation Principle: Mother Nature overcompensates for training stress by giving you bigger and stronger muscles.
The Overload Principle: To make Mother Nature overcompensate, you must stress your muscles beyond what they're already used to.

Response: AHEM! Does "reaching failure" come to mind for anyone?

The SAID Principle: The acronym for "Specific Adaptation to Imposed Demands."

The Use/Disuse Principle: "Use it or lose it" means that your muscles hypertrophy with use and atrophy with disuse.

The GAS Principle: The acronym for General Adaptation Syndrome, this law states that there must be a period of low intensity training or complete rest following periods of high intensity training.
Response: Yep.. and that "low intensity or complete rest" can be just sitting around on off days.

The Specificity Principle: You'll get stronger at squats by doing squats as opposed to leg presses, and you'll get greater endurance for the marathon by running long distances than you will by (say) cycling long distances.
Response: HIT has no problems with this. Every one of these is followed by HIT principles.

HIT History

It all started back in the early seventies with Arthur Jones of Nautilus fame. Arthur's chief mission, of course, was to sell equipment. His marketing plan was brilliant. My interpretation of his plan was that in order to sell his equipment (which for the day was quite expensive) he had to create a religion for the masses. To create a religion he needed 1) churches, 2) disciples, 3) a bible, and 4) clergy.
A scientist (Ellington Darden) wrote his bible, and (much later) a strength coach named Matt Brzycki put the Ten Commandments from that bible into lay language. The Ten Commandments are presented below. Then he paid a bunch of guys to follow the gospel (their test results were later incorporated into the bible). Later, a chosen few of them became his disciples.

The churches came next (Nautilus gyms sprang up all over the place... most are dead now, their respective flocks having flown the coop upon realizing that they were not making it to the promised land quickly enough -- in my humble opinion).

His clergymen (gym owners) LOVED Arthur because he had really neat looking equipment and a way for them to rustle their clients in the front door and out the back real fast by convincing them that one set to failure was "the way."

To support the notion that HIT is a Pagan religion, let me quote the word as it is written in the HIT page of the internet by one of his high priests, Matt Brzycki: "To some--including me--Jones was years ahead of his time and full of brilliant, revolutionary ideas about exercise; to others, he was the devil incarnate. One thing that everyone seems to agree upon was that he was abrasive, outspoken and brutally candid."

Old timers like me recall that the most popular movies of the day were 20,000 Leagues Under The Sea and The Time Machine. Arthur got the name "Nautilus" from one movie (his offset cam, copied from German physical therapy equipment of the mid 1800s, looked like a cross-sectioned conch shell), and the design from the other movie (his first machines were curiously reminiscent of the "Time Machine").

Response: What's that have to do with what Brzycki said?

Yes. Arthur's business plan was brilliant, and it was carried out even moreso. It's no wonder that the religion has persisted to this day, so stauchly converted were his disciples.
Meet Some Of The HIT Disciples

There is a small (but utterly vocal) band of Arthur Jones disciples who have, since the early seventies, clung desperately to the oft discredited notion that one high intensity set to failure is all you need to achieve your maximum potential in growing stronger or bigger. In fact, the contemporary biblical interpretation (below) admits that one may profit from three sets, although one set is just as good as three. I say "desperately" for good reason.
These guys (who like to call each other "HIT Jedi") invested their hearts and souls (and, quite often, funds from their respective organizations) in the superiority of both Jones' equipment and his theories on how best to use it. Others have been or are "sponsored" by Arthur. It almost seems as if they are afraid of losing face (if not their jobs) if they were to back away from the tenets of the HIT theory now, despite the huge volume of scientific studies discrediting many of its tenets.

Response: And where is this "huge volume" of studies?

From a social-psychological view, it's utterly fascinating to watch the HIT men scramble. It brings to mind the great movie, "Lord of the Flies," in which a bunch of shipwrecked boys, left to their own devices, created a sort of Pagan society amongst themselves. Some of the Jedi who are more vocal than most, having written many passionate articles or books on their own cute little variants of the old Jones theory, bear mention. How they refer to each other as "Jedi" (which, I'm assured, means "priest") is yet more proof that HIT is a Pagan religion. I must say, however, I admire their zeal for lifting!
Response: Ahhh, attack the person. Forget the scientific basis of HIT, let's make fun of these people for being Star Wars freaks, ha ha! Yes, please do compare us to the Lord of the Flies, we are a pagan society that follows HIT only to fulfill our own needs. Are you aware that your last, oh, 10 paragraphs only attacked the people behind HIT and not the actual scientific basis of it?

Meaning to cast no aspersion on these well-meaning gentlemen by identifying them to the readership of this magazine, and acknowledging that not all those listed may care to admit to their Pagan beliefs, here they are in alphabetical order (this is neither an exhaustive listing, nor is it mine -- it came from their web site):

Matt Brzycki (strength coach at Princeton University);
Ellington Darden, Ph.D. (Jones' longtime science advisor);
Ken Leistner, D.C. (New York chiro who runs a gym there);
Ken Mannie (strength coach at Michigan State);
Stuart McRobert (publishes a "Hardgainer" newsletter); View His Articles
Mike Mentzer (now deceased, former bodybuilder who fabricated his own "Heavy Duty" interpretation of Arthur's disproved tenets);
Dan Riley (strength coach of the Washington Redskins);
Rob Spector (keeper of a HIT web site); and
Wayne Westcott, Ph.D. (a YMCA fitness director)
Kim Wood (strength coach of the Cincinnati Bengals)
The Jedi also claim as disciples, bodybuilding converts such as Dorian Yates, Ray Mentzer and Casey Viator.
Just as Protestants split from Rome, some Jedi have gone their own way to create their own denominations of the HIT religion. The religious wrinkles provided by the various denominations after their split from Rome are quite interesting reading. I mentioned Mike Mentzer's "Heavy Duty" system of training in last month's Part One of this series -- really no different than HIT with a few funky wrinkles added.

There's also the "Superslow" system created by the Protestant HIT Jedi Ken Hutchins, who actually provides a fitness trainer certification in his system (which can be yours for as little as $495.00). His peculiar wrinkle to HIT theory has to do with friction. Says he:

"When you pull a trigger on a rifle or gun, you're supposed to pull with a slow, steady squeeze to the rear - if you jerk the trigger than the shot will be off. Same thing when lifting weights - each repetition should be a slow, steady squeeze of the muscle with no jerking.

"...if an exercise has little friction, it's better to use a longer negative as you don't get the "partial respite" that you would from an exercise with lots of friction."

Response: So? What's so wrong with what he said? Of course pulling a trigger and lifting weights aren't the same, it's supposed to serve as a metaphor.

Now I'd like to introduce you to the HIT commandments and some pointed comments on each relative to the seven grand daddy laws.
The Ten HIT Commandments According To Jedi Brzycki

1. Train With A High Level Of Intensity.
"Intensity," according to HIT dogma, "relates to the degree of the "inroads"--or amount of fatigue--you've made into your muscle at any given instant. In the weight room, a high level of intensity is characterized by performing an exercise to the point of concentric muscular failure: when you've exhausted your muscles to the extent that you literally cannot raise the weight for any more repetitions. Failure to reach a desirable level of intensity--or muscular fatigue--will result in little or no gains in functional strength or muscular size. After reaching concentric muscular failure, you can increase the intensity even further by performing 3 to 5 additional post-fatigue repetitions. These post-fatigue reps may be either negatives or regressions and will allow you to overload your muscles in a safe, efficient manner."

There is no question that going to failure can constitute a more "intense" workout. But, in the real world -- in the gym -- intensity is so much more than that. Webster defines intensity as having or showing the characteristic of strength, force, straining, or (relative to a bodybuilder's focal point) other aspects of his or her effort to a maximum degree. The words intense and intent both have the same Latin root, intendere "to stretch out." If one is intent on doing something, he does so, by definition, with strained or eager attention -- with concentration! That intensity of effort is largely a function of the mind is not this writer's opinion. It is true by definition as well as by practical usage of the word!

Response: Well obviously Webster knows everything about biomechanical use/growth. Webster certainly is an all-knowing being who cannot be wrong. Webster simply wrote the definition of the word, intensity is used by HITers because it best fits the technique. I saw no real comments in that paragraph, you simply said a bodybuilder can have "intensity" while training. Obviously. HITers talk about the intensity at the muscular level, not some bodybuilder jumping up and down with excitement about training.

"Intensity" Is Increased By:

Amplification of mental effort -- getting "psyched"
Approaching your training with a burning passion, as though it were your LIFE
Adding reps
Adding weight (this is the common definition of intensity)
Decreasing rest between reps
Decreasing rest between sets
Increasing the number of exercises per body part
Increasing the total number of exercises or body parts trained at one session
Increasing the number of training sessions per day
Increasing the speed of movement
Increasing the amount of work done at the anaerobic threshold (maximum pain tolerance)
Increasing the amount of eccentric work your muscles are required to perform.
Perhaps most importantly, going to failure is NOT a prerequisite to adaptation! The SAID Principle is violated by the first commandment of HIT. Their idea is to go to failure all the time, but certain "specific" training objectives mitigate against it (e.g., speed training). And, the GAS Principle, which states that there must be a period of low intensity training or complete rest following periods of high intensity training, is violated. These guys go to failure all the time!

Response: Whoa whoa whoa... hold it there. I won't go into speed training, but HIT isn't supposed to cover speed training! It's just a weight lifting protocol. Of course you can't go to failure running, HIT never said you should. HIT said you should reach failure whenever you lift weights, not in every area of your life.

As for the GAS Principle, you left out a major factor. That "period of low intensity" does not have to be during the workout! The "low-intensity" is when you are on your off days and are resting. The GAS principle is fulfilled whenever you end your workout and rest. Would you consider lying down after a workout a "period of low-intensity to complement high-intensity training?" Of course you would!

2. Attempt To Increase The Resistance Used Or The Repetitions Performed Every Workout.
"...every time you work out you should attempt to increase either the weight you use or the repetitions you perform in relation to your previous workout. This can be viewed as a "double progressive" technique (resistance and repetitions). Challenging your muscles in this manner will force them to adapt to the imposed demands (or stress)."

The SAID Principle is violated. Sometimes, lighter weights done rapidly is required. And sometimes heavier weights done for 3 reps is required. (If your training requires that you go to failure with a weight that's so heavy you can only do three reps, you are BEGGING for a MAJOR injury if that takes you to failure!) The GAS Principle is also violated. Alternating periods of high versus low intensity is a better way to go. If you wait until total recovery is accomplished in any given muscle, atrophy place.

Response: Why are lighter weights done rapidly required? Guess you forgot to answer that part.

Wait... you're the one who just said to do 3 reps and then followed it with a sentence that said not to do 3 reps!??!?! Which should I do??? Average HIT says "8-12" or "15-20" on bigger muscle groups.

"If you wait until total recovery.. atrophy will take place." Wait, so while a muscle is recovering it can atrophy? If that's so, you can't do anything about it...

3. Perform 1 To 3 Sets Of Each Exercise.
"...numerous research studies -- which I once again am probably viewed as dreaming up--have shown that there are no significant differences when performing either one, two or three sets of an exercise..." Yep! You're dreaming pal! Dr. Richard Berger (my mentor during my doctoral studies at Temple) years ago showed that there IS a significant improvement in gains with three sets as opposed to one. Other studies have shown the same results. Nowadays, many athletes (bodybuilders included) do as many as 10 or more sets. Even Arthur Jones --the original HIT man --showed that people with white, fast-twitch muscles require fewer reps, sets and workouts per week than people with predominantly red, slow-twitch muscles.

Response: No, he's not. Numerous studies have shown that if you do the SAME training for 3 sets it's no better than if you did it for 1. You are right about one thing. Yes, more than 1 set is required if YOU DON'T REACH FAILURE ON THAT FIRST SET! If you don't reach failure then yes, you do need to make a better inroad and get a higher intensity with more sets. But why bother? Just do the one set to failure and you won't have to spend all that wasted time. As for "many athletes do as many as 10 sets"... So? Many people still believe that white men with brown eyes are superior to all other beings. Does that make them right?

Apparently, all HIT men are white muscle fiber guys? I think not! So, while none of the seven laws are violated here, some (especially the overload principle and the SAID principle) are not being applied to their maximum potential.
4. Reach Concentric Muscular Failure Within A Prescribed Number Of Repetitions.

"Repetition ranges differ from body part to body part and from coach to coach. In the course of training hundreds of collegiate athletes over the past eleven years, these are the ranges I usually assign: 15 to 20 (hip exercises), 10 to 15 (leg exercises) and 6 to 12 (upper body exercises). Other HIT strength coaches are pretty much in that neighborhood, with a few electing slightly lower ranges but not less than six."

Woah! You guys should be blushing on this one! The SAID principle is quite specific in recognizing that not everyone is alike. Not everyone responds in the same way to any given rep/set scheme. Look again at my response to Commandment Three.

Response: No, but most people can do quite well with that. And if I believe there are many ways (many ways created by HIT people) that say how to figure out exactly how many reps you should do. I believe Mentzer wrote an article on this.

5. Perform Each Repetition With Proper Technique.
"A quality rep is performed by raising and lowering the weight in a deliberate, controlled manner. Lifting a weight in a rapid, explosive fashion is ill-advised for two reasons: (1) it exposes your muscles, joint structures and connective tissue to potentially dangerous forces which magnify the likelihood of an injury while strength training, and (2) it introduces momentum into the movement which makes the exercise less productive and less efficient. Lifting a weight in about 1 to 2 seconds will guarantee that you're exercising in a safe, efficient manner. It should take about 3 to 4 seconds to lower the weight back to the starting/stretched position."

First, I grow weary of the HIT business of being "safe." Where in the book does it say that going slow and deliberate with a heavy weight is safer? I think otherwise. And, certainly, these slow, deliberate movements are not as effective as other methods in many instances. SOME reps are well performed in the manner described above. However, this commandment clearly disregards the importance of cheating movements, explosive lifting (e.g., the Olympic lifts), and many other techniques of lifting.

Further, slow, deliberate movements are nowhere NEAR as effective for forcing an adaptive response in connective tissues as are more explosive (and yes, often "ballistic") movements. So much for their claim to "safety!" Deinhibition of the Golgi tendon organ's protective feedback loop can be moved back far more effectively with controlled ballistic movements than with slow, deliberate movements. Clearly, this commandment is in violation of the Overcompensation, Specificity and SAID principles.

Response: Where in the book? How about the part that says that if you apply a massive amount of force to a joint it can hurt it. How can you make this force higher? Speed up the weight. Then you not only have the force of the weight, you have the force of the weight plus all of its inertia! Ouch!

Yep, it does disregards the importance of cheat movements... HITers don't like being injured. As for HIT not being as effective in forcing connective response... Reaching failure is as high as you can go. You can't get any higher except for negative failure, at which point you can only get higher by negative breakdowns. With the explosive lifting, yes, you can get a response with your tissues, but not without risk. Think of it this way. If you bashed your head every day with a shovel, you'd get a better chance of being able to withstand a bash to the head with a shovel, but every time you did it you'd be exposing yourself to danger! Why?

6. Strength Train For No More Than One Hour Per Workout.
"If you are training with a high level of intensity--and you should--you literally cannot exercise for a long period of time. ...Training with a minimal amount of recovery time between exercises will elicit a metabolic conditioning effect that cannot be approached by traditional multiple set programs. Don't ask me why cause I've been makin' all this stuff up as I go along."

Ol' Jedi Brzycki continues to put his sandalled foot on top of his golden tongue. Here, I think (one can't really tell) he's claiming that doing one set of squats, then one set of benches, then one set of pulldowns, then one set of curls, and one set of 3, 4, 5 or so additional exercises, and you're outta the gym. C'mon!

Response: C'mon? C'mon why? You can't just say something is wrong without backing your claims up...

Clearly, this commandment is in violation of the Overcompensation, Specificity and SAID principles. Re-read my response to Commandment Three. People are DIFFERENT!
Response: People are different, but muscles are pretty close to the same. Yes, some people have more Type I fibers than Type II and so on, but muscles are really close to the same. And, how does it violate any of those principles? Again, claiming failure and not backing up claims.

7. Emphasize The Major Muscle Groups.
"The focal point for most of your exercises should be your major muscle groups (i.e. your hips, legs and upper torso)." Oh? Have we lost sight of training weaknesses first? Bodybuilders know this instinctively. Most athletes do as well. Clearly, this commandment is in violation of the Specificity and SAID principles.

Response: You failed to reach the point this made. If you train weaknesses first, your bigger muscles will fail to reach proper intensity. If you train your forearms and not your chest, do you think your bench press will go flying? Do you think you'll gain much weight? The major groups do most of the work, and weight the most. If you want to increase your strength and weight, major is the way to go. But wait! We never said to not do the little muscles at all, we just said to emphasize the big ones.

8. Whenever Possible, Work Your Muscles From Largest To Smallest.
"Exercise your hips first, then go to your legs (hams, quads and calves or dorsi flexors), upper torso (chest, upper back and shoulders), arms (biceps, triceps and forearms), abs and finally your low back." Duhhhhh! Am I missing something? In the Eighth Commandment, you told us NOT to focus on smaller muscles! In addition to violating one of your own commandments, this commandment is in violation of the Specificity and SAID principles.

Response: Right now, I am watching TV while typing on my computer. I am not "focusing" on the TV, but I can still watch it. "Focusing" on muscles and "not working them at all" are two different things. Again, you twisted words around that were just fine. Why should you work from big to small? OBVIOUS! How can you complete a bench press if your triceps are already wasted? How can you do squats if your low back is already gone? You need to think about the "weak link."

9. Strength Train 2 To 3 Times Per Week On Nonconsecutive Days.
"...a period of about 48 to 72 hours is necessary for muscle tissue to recover sufficiently from a strength workout. A period of at least 48 hours is also required to replenish your depleted carbohydrate stores. ...Performing any more than three sessions a week can gradually become counterproductive due to a catabolic effect. This occurs when the demands you have placed on your muscles have exceeded you recovery ability. Recovery time is adequate if you continue making gains." Sometimes 48-72 hours is sufficient, and sometimes it's not. Depending upon the muscle involved it may be less or it may be more. Remember:

Big muscles take longer to recover than smaller ones
Fast twitch muscles (your "explosive" muscles) take longer to recover than slow twitch muscle fibers ("endurance" muscles);
Guys recover faster than girls;
You recover faster from slow movements than from fast movements;
You recover faster from low intensity training than from high intensity training.
The older you get, the longer it takes to recover
Response: Not all HITers believe in the 48 to 72 hours, and not all HITers work 2 to 3 days. Many HITers only train once a week. And, how can you talk about us not resting enough?? You recommend twice a day to many people! The main reason 48 to 72 was said was just to get people to slow down and not train every day.

By carbohydrate stores, do you mean glycogen? Not 48 hours...something closer to 2 or 3 hours!
Response: "A period of 48 hours is also required to replenish the depleted carbohydrate (or glycogen) stores (Pipes 1989). Reasurch by Piehl (1974) demostrated that almost 46 hours were needed to reach pre-exercise glycogen levels -despite a carbohydrate enriched diet and without physical activity for as long as possible."

So did Pipes and Piehl lie to us?

I, and every athlete I've ever trained, often trained twice a day! The Russian athletes do, the Bulgarian weightlifters train 3-6 times a day! And, even if there were (as Bryzcki put it) a "catabolic" effect, wouldn't that call for a "periodized approach to training? Grand daddy laws violated with this one are the SAID, GAS and Specificity Principles.
Response: Ah, so that obviously means they're right. If I trained 4 times an hour, would that mean I was right? If there was a catabolic effect would that call for a periodized approach? Certainly if you trained twice a day! If you trained twice a day you would need light days and heavy days or you wouldn't be able to work out. Solution: Don't work out twice a day. Work out up to 3 days a week at high intensity. Then you don't have to bother with that ineffective heavy day and light day crap!

10. Keep Accurate Records Of Your Performance.
"Records are a log of what you've accomplished during each and every strength session. Record keeping can be an extremely valuable tool to monitor progress and make your workouts more meaningful. It can also be used to identify exercises in which a plateau has been reached." OK. I'll give the HIT men this one.

On the other hand, HIT folk will have to use their logs to refer back more often than other (non-HIT) trainees. They're bound to be hitting plateaus a lot more than others.

Response: Why will they hit plateaus? I can give you one answer, their training is more effective so they'll hit plateaus more often, because they are making better gains!

Jedi Bryzcki ended his "Sermon On The Web" with these words:
"Don't be misled by the brevity or simplicity of a program that calls for one set of an exercise done with a high level of intensity. Strength Coach Ken Mannie has stated that HIT is "the most productive, most efficient and without a doubt, the most demanding form of strength training known to man [and woman]." Of course, I read that in Nautilus magazine. And Mannie was drunk at the time."

Response: Yes, certainly, let's just make fun of Mannie if we can't think of a real response. If you don't like this article, just say I was high or drunk or something if you can't think of a real answer.

Need I say more?
Response: Yes. On several occasions you simply wrote that this or that was "bad" without leaving your examples.

Sidebar

HIT Jedi Matt Brzycki posted these gems in the HIT Web Site: "...HIT received a lot of attention--and created quite a controversial maelstrom--in 1970 with the publication of numerous articles written by Nautilus founder Arthur Jones. Although Jones didn't invent HIT, there's no question that he certainly was the one who popularized it and formally suggested guidelines and principles for its use.
"Jones has mellowed with age but I got some laughs a few months ago when I saw him insult a group of unsuspecting sportsmedicine people with his trademark brash comments and demeanor. Anyway .

"...what was seen was rarely a pretty sight. In fact, it was kinda ugly. Rarely were more than two sets of an exercise performed--and never more than three. You really couldn't do much more anyway. The level of intensity suggested by Jones was performing each exercise to the point of muscular failure.

"If you were too exhausted to crawl--which was sometimes the case--you were physically grabbed and dragged to the next exercise. Jones' opinion of an acceptable level of intensity might best be summed up with one of his many colorful quotes: "Have you ever vomited as a result of doing one set of [biceps] curls? If not, then you simply don't know what hard work is. Ahh, those were the days."

Response: Brzycki's a funny guy isn't he? But what's wrong with these "gems?"

BTW. I have to say this, or people might assume it. No, I am not a god of HIT (or as Fred would put it, a "priest" of HIT). I do not speak for all HITers or all people in general. I just defend this pagan religion that I hold on to because I will lose money if I don't. Ha ha ha.

Check Out This 3-Day HIT Workout Program!
Click here to view Dr. Squat's original article.

Thanks,

editor@cyberpump.com

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KEFE · 07-21-2006, 04:02 PM

Anyone who follows HIT (High Intensity Training) knows the basic premise that we work under. Training for strength and mass should be "brief, infrequent and intense." But how do we define infrequent? How often can we work out and still get great gains? The answer lies in how you manipulate your routine so that you can be training very briefly, very intensely but yet still get into the gym 3-4 times a week without overtraining and burning out.

A standard HIT training regimen involves working the entire body over one training session then taking several days off before hitting the entire body again at the next session. A routine might look something like the following:

Sample HIT Routine

Squat
Pullovers
Stiff legged deadlifts
Shoulder Press
Chins
Bench Press
Curls
Pushdowns
Crunches
Typically you would perform a routine like this on, say, Monday and then follow it up with the same routine on Thursday. Many trainees have also opted to change to a 2 day split program where by half the body is worked on Monday and then the other half on Thursday. This gives more recuperation time for each muscle group and allows for the elimination of some of the overlap involved with doing the whole body routine. This type of splitting is fine as long as the volume is kept very low, somewhere around 12-15 sets per workout or about 30 sets total for the week. This is definitely enough work IF you are taking each set to failure, a practice that true HIT devotees take very seriously indeed.

With that in mind why is it that most HIT trainees assume that this is the only way to train? What stops them from further dividing their program? After pondering this thought for some time I decided that I had to try it out. In fact the new higher frequency routine was almost a necessity to me because of my schedule. Quite literally it became very difficult to find 45 minutes on any given day that would be un-interrupted and so I had to find a way of incorporating all of my training into a greater number of very brief workouts of 10-15 minutes or less throughout the week.

With the above listed routine in mind I began tearing it down into several workouts of 2-3 exercises each. Since the volume would be very low I decided I could afford to pick all the best exercises and incorporate them all into the schedule while still making sure there was very little overlap between days of training. With that much in mind here's the routine that I began using:

Monday:

Deadlift 1 x 20 (rest pause style HEAVY) - View Exercise
Shrugs 1 x 10 - View Exercise
Chins 2 x 6-8 - View Exercise
Click Here For A Printable Log Of Monday!

Tuesday:

Bench Press 2 x 4-6 - View Exercise
Dumbell shoulder press 1 x 10 - View Exercise (Shown w/ machine)
Cable lateral raise 1 x 15 - View Exercise
Click Here For A Printable Log Of Tuesday!

Wednesday:

Squats 2 x 4-6 - View Exercise
Leg curls 1 x 15 - View Exercise
Calf raises 2 x 15 - View Exercise
Click Here For A Printable Log Of Wednesday!

Friday:

Close Grip Bench lockouts 1 x 6-8 supersetted with - View Exercise
Pushdowns 1 x 10 - View Exercise
Seated barbell curls 1 x 10 - View Exercise
Incline Dumbell curls 1 x 6-8 - View Exercise
Cable crunches 2 x 15 - View Exercise
Click Here For A Printable Log Of Friday!

That's the entire routine. Each day's training takes no more than 15 minutes IF you are training intensely. I could usually complete my workout in about 10 minutes. With this in mind I can honestly say there is not a single soul out there who can't manage to get the body that they crave.

Obviously even on the most rigid of schedules there is a way to get in some kick ass training and build some solid muscle. Sometimes bodybuilding is about finding a routine that matches your lifestyle as much as it suits your goals. Massive muscles in 15 minutes a day and less than 20 sets per week who can argue with that?

Keep life HEAVY!

nutrichem@hotmail.com

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KEFE · 07-21-2006, 04:02 PM

Let me introduce myself. I don't have any fancy titles to put by my name; I'm just a lifter just like you are. I have been training since 1975. I have done just about every training style that has came down from Mount Olympus. High intensity training, volume training, power lifting; I've tried them all. During this time, I've come to the conclusion all types of training have there good and bad points. If you limit your self to just one training style you may miss out on the benefits from the other training styles. As a matter of fact there are more than one way to achieve your goals.

My experiences with high intensity training has been good. I first time I tried them was in 1985. I had been reading about this new style of training in Perry Raders Ironman for a couple of years. To be honest with you I was intrigued by the training 30-45 minutes every other day and got the same results from training everyday for an hour and a half.

The basic premise was hit your muscles extremely hard than allow time to rest. You could say it was the ultimate in shock training. I had a bit of bad luck that year; I blew a knee and had to have an ACL reconstructed. While I was in the hospital my wife brought me some reading material. At that time Ellington Darden books where everywhere. So I studied these books while I was in the hospital. I decided to give it a go when I was able to go back to the gym.

I went back to the gym in a cast, my wife went with and started training also. She did the same workout as I did just with higher reps. The results where excellent, we had to use the nautilus equipment because I could not balance myself on the free weight equipment. Eight weeks latter when the cast came off I had maxed out on the stacks on the compound chest and the compound shoulder machine.

The gym police caught me adding 45lb plates so needless to say I had to move back to free weights still stuck to the principles I had been using on the machines. My workout weight on the bench went from 245lbs for 6reps to 315lbs for 6reps at a bodyweight of 200lbs.we are talking about picture perfect reps with a pause at the bottom.

My wife's best lift was the squat at a bodyweight of 115lbs she did 20reps with 155lbs.These are the lifts we made the best gains on. All of our lifts jumped quit a bit. You owe it to yourself to at least give this type of training a try. It has worked on everybody that knows that has tried it and put 110% into it.

HIGH INTENSITY TRAINING

This form of training is very time efficient. The whole concept of this training is to hit your muscles as hard as you can in a short period of time. So your rest time in-between sets is minimal plus you are taking every set to failure and past.

The basic principles of this is stimulate your muscles than allow enough time for growth using workloads 80%-100% of your 1RM some times you will go over this when using partials, negative only training, static contraction training. Needless to say this is very hard on your system. This is Shock Training taken to the max.

Your basic principles used in this type of training are:

OVERLOAD PRINCIPLE - This is used in all types of training programs you are trying to add either reps or weight every workout.

NEGATIVES - These are the down stroke of your exercise you are stronger in the phase of your rep than in the positive portion.

STATIC CONTRACTION - All this is holding a weight at lockout as long as you can you are even stronger in this part of your lift.

PRE-EXHAUST TRAINING - This is where you use an isolation exercise to fatigue the muscle than go directly to a compound exercise to exhaust it even further. The downside to this is you are not as strong on your compound exercises. A good example of this would be tricip extensions and the dips you do these two exercises back to back with no rest in-between.

DOUBLE PRE-EXHAUST - This is one of my favorite high intensity training principles it is the same as above except you are doing 3 exercises in a triset.

COMPOUND + ISOLATION + COMPOUND - When you do it in this fashion you are fresh for your compound exercises.

BREAKDOWNS - Take a weight you can do for 5-6 reps take it to failure than reduce 20% and do more reps to failure.

BURNS or PARTIALS - You do these at the end of a set to keep the blood in your muscle longer. Your body doesn't know if you are doing full or partial reps it just knows you are still demanding it to fire more muscle fibers.

NEGATIVES - This is lowering the weight most of the time this is done at the end of a set not all the time.

PURE NEGATIVES - These are where you only do the negative portion of the rep and your partner's help you get it back to the lockout position. Your normal try should to take 10seconds in lowering the weight.

NEGATIVE EMPHASIS - You can only do these on certain exercise mostly with machines. You raise the weight with 2 limbs and lower it with one.

REST-PAUSE - Training there are two types of this training.

PURE REST-PAUSE - Is where you take 90-95% of you 1RM and do singles with it resting 10 seconds in-between reps I like this style because every rep is a perfect rep when you get 6-8reps move the weight up.

MODIFIED REST-PAUSE - This what 20 rep squats and dead lifts are take a weight you can do10 reps with than take as many breathes in-between the reps as you need to complete 20reps.

Let us look how we would put all this together. Remember our workouts will be short and sweet. In my opinion you need to allow at least one day of rest in-between workouts. Five days between body parts. REMEMBER: THIS IS NOT A BEGINNERS TRAINING PROGRAM. This is a very intense training program. Your rep cadence will be like this you will lower the weight in a four count [negative] you will pause the rep to prevent any momentum than you will explode into the bar driving the weight to lockout [positive] expect a reduction in poundage from doing the reps in an ultra-strict fashion. Then take your reps to failure than throw in some intensity tech's to take it past failure. Remember you are only doing 2-5 sets per body part and only once every 5 days so don't hold anything back.

Week One

Monday-Friday [chest-back-delts]

Benchpress [rest-pause] 5-8reps
Incline flys [6-9reps] + dips [5-8reps][Pre-exuast]
Chins [5-8reps] + pullovers [6-9reps] + pulldowns [5-8reps][double pre-exuast]
Seated press [5-8reps] + side laterals [7-10reps] + wide grip upright rows [5-8reps][double pre-exuast]

Click Here For A Full Bench Press Video w/ Audio! (MPG, 37 sec, 3.95MB)

Wednesday [legs-arms]

Squats 1x20 [modified rest pause]
Thigh extensions [7-10reps] + sissy squats [max reps][pre-exuast]
Leg curls 7-10reps [negative emphasis]
One leg DB calve raise 1x50reps [modified rest pause]
Closegrip bench [5-8reps] + lying tricip extensions [5-8reps] + negative only dips [4-7reps][double pre-exuast]
Preacher curls [5-8reps] + negative only chins [4-8reps][pre-exuast]

Click Here For A Close-Grip Bench Video w/ Audio! (MPG, 31 sec, 2.91MB)

Week Two

Monday-Friday [legs-arms]

The same workout from wednesday week one.

Wednesday [chest-back-delts]

Same workout from monday and friday week one.

Squats: The Right AND Wrong Way To Do It.
Windows Media 56k - Windows Media DSL - Internet Explorer Only.
RealPlayer 56k - RealPlayer DSL - Must have RealPlayer.

This workout is very intense I usually peak in 6-12 weeks, when you know you have peaked you can not add reps or weight for 2-3 workouts. Another little tidbit if you want variable resistance add chains to your barbell exercises I picked this little trick up from reading about the westside training style. You will have to experiment on which exercises you like to use it.

Thanks,

YogiBear11359@aol.com

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KEFE · 07-21-2006, 04:07 PM

Alcohol (ethyl alcohol or ethanol), one of the worlds oldest, most widely used, drugs, has many effects on the body, some positive, but most negative. Historically, alcohol has been blamed for many of the worlds tragedies and problems, from the fall of the Roman Empire (What's Your Poison; 1997) (1) to the disbanding of many families. Ironically, it is made from relatively innocuous substances.

Fermented grain, fruit juice and honey have been used to make alcohol for thousands of years. Alcohol's use spans nationalities and demographics as it serves to relax and provide a source of enjoyment. It has even been shown to have some salutary effects, such as a blood thinning action beneficial to the cardiovascular system, in addition to the aforementioned social and relaxation aspects.

However, the doses required in these instances are very minimal (1-2 glasses in most cases), and anything beyond this more than outweighs any potential benefits. This is partly because alcohol is classed as a central nervous system depressant, causing the brain to relax and inhibitions to decrease.

Ones rational thought, emotional status, judgement, speech and muscle coordination are adversely affected through alcohol consumption. In extreme cases it can cause coma and death. Alcohol is specifically detrimental to bodybuilders, or any athlete, in that it can interfere with recovery, protein synthesis, hydration, motivation, and nutrient intake. Its financial cost is a burden for anyone who buys it.

A review of the research will show that alcohol is poisonous to every organ in the body and will adversely affect everyone who engages in its use to some Extent (1, 6, 7, 8). This article is not intended to dissuade people from using alcohol moderately, for recreational purposes, but will point out, from an athlete and a researchers point of view, its significant shortcomings. Cheers.

Alcohol's Effects

Ethyl alcohol is a very small molecule which is soluble in lipid and water solutions. It is metabolized primarily by the liver, where an enzyme called alcohol dehydrogenase breaks the alcohol down into acetaldehyde, which is further broken down into acetate.

Acetate is metabolized into carbon dioxide and water, which is excreted. Alcohol is absorbed rapidly from the small intestine (80%) and stomach (20%), before any other nutrients are digested.

These properties ensure that alcohol gets into the blood stream and crosses the blood-brain barrier easily. Hence alcohol's instantaneous effect on thought processes. In fact, alcohol has a number of detrimental effects on the brain two of which, central to the scope of this article, will be discussed first.

Alcohol, once it has crossed the blood-brain barrier, will inebriate the cerebral cortex (the part of the brain responsible for executive functions such as rational thought) and work its way down to the limbic system. It won't however affect the limbic system. This turns out to be a problem because the limbic system, being the most primitive part of the brain, then takes over the role of rational thought.

This is problematic because the limbic system is entirely emotional, and one then begins to think with their emotions rather than the rational area of their brain (the cerebral cortex). A surprisingly small amount of alcohol will have an instant effect on ones ability to control their emotions, and their judgement as a result. A comparatively large amount of alcohol and one might become violent or completely out of control in other respects.

As mentioned, alcohol is also a depressant. It depressant effect results from increased transmission of the GABA systems (2). In other words, alcohol consumption creates a demand for more GABA. GABA is a neurotransmitter responsible for restricting, or depressing the excitability of our brain. Glutamate is the Neurotransmitter that has the opposite effect as it is responsible for brain excitability and can be increased through the intake of various stimulants. It now gets a bit complex.

The post synaptic receptors (the receptors of one brain cell that receive a message from another brain cell) for GABA, GABA-A, then become stimulated and respond by hyperpolarising the cell membrane and reducing the chance of an action potential occurring. An action potential is an electrical charge propagated through a neuron which causes that neuron to become stimulated. It gets worse.

Over time, if a sufficient amount of alcohol is consumed, the GABA receptors become accustomed to a certain amount of alcohol and more is required to get the same depressing and intoxicating effect. In short, tolerance occurs. With more and more alcohol the potential for the GABA receptor to function improperly increases. This may result in hyperexcitability causing, anxiety, tremors, disorientation, and hallucinations when one is not drinking.

This is alcohol at its destructive extreme.

In addition to alcohols destructive effects at the time of ingestion, it can also cause neural tissue death when its consumption is stopped. As explained, GABA (a inhibitory neurotransmitter) binds to its GABA-A receptor following alcohol intake. When this happens, a chloride channel is opened and extracellular chloride moves into a intracellular compartment on the receptor. The neuron is hyperpolarized as a result and excitatory postsynaptic potentials (EPSPs) cannot occur, as mentioned.

The main point here is that alcohol facilitates the ability of GABA to open chloride channels. With greater (chronic) use of alcohol the neuron may become entirely dependant on alcohol for its GABA function in the long term. However, at the time of chlorides uptake another process, this time involving the glutamine (excitatory neurotransmitter) receptors, causes further problems.

The glutamate system is up-regulated with alcohol withdrawal and calcium-channel activity is stimulated. Calcium is released directly onto the post synaptic neuron (calcium influx) in large amounts and neural death occurs. This happens particularly after binge sessions that occur on a regular basis.

Implications For Athletes

Alcohol is particularly detrimental for athletes as it interferes with many of the processes so vital to success (3,5). Focus, performance, recovery and rebuilding are all affected. Given that alcohol's effects can linger on for days an athlete would be wise to refrain from its use when competing.

Although alcohol is absorbed rapidly it is metabolized very slowly and its effects may still impact athletic performance up to 48 hours after the last drink.

Assuming the athlete is performing within 48 hours of its consumption, as little as two to three standard drinks can directly:

Decrease strength

Impair reaction time

Impair balance and eye/hand coordination

Impair fine motor and gross motor coordination

Increase fatigue: Liver function is significantly impacted following the ingestion of alcohol. Up to 48 hours after the last drink the liver may still be metabolizing alcohol at the expense of glycogen (metabolized carbohydrate).
Given that glycogen is vital for most of the body's cellular functions, body fatigue, cognitive decline and loss of strength will result when it cannot be used efficiently. Reaction time, balance, coordination are also impacted by this process in addition to the direct aforementioned neurochemical effects alcohol has on the brain.

Interfere with body temperature regulation

Cause dehydration: Alcohol has an impact on kidney function, which interferes with the regulation of electrolytes and fluids in the body (7). Cellular waste removal and nutrient supply are the main functions of fluid and electrolytes, which are controlled through kidney function.
The kidneys filter large amounts of water from many parts of the body, including the brain, to break down alcohol. This causes dehydration and can cripple an athletes performance.

Deplete aerobic capacity and negatively impact endurance for up to 48 hours after the last drink

Impact cellular repair: Protein metabolism is negatively impacted when alcohol is in the system. This has obvious implications for muscle repair.

Impacts the cardiovascular system: Alcohol consumption raises blood pressure and this can result in the heart having work harder to pump blood through the body (8). An abnormally fast heart beat (tachycardia) can also result from alcohol consumption. Further, alcohol increases the synthesis of cholesterol and this can increase the risk of coronary heart disease.

Disrupt sleep: Alcohol significantly interferes with restful sleep (4). It can make falling to sleep easier to begin with due to its sedative effects but the quality of sleep (particularly rapid eye movement) will be disturbed.

Cause vitamin and mineral depletion: Vitamins and minerals so necessary for our health have their absorption interfered with, while the body's own supply are slowly depleted, when alcohol is consumed. Even one or two drinks per day (supposedly the "recommended" amount) can have this effect. B vitamins, which have important enzymatic and metabolic functions are depleted extra rapidly (8).
This deleteriously effects the heart, liver, thyroid and kidneys. Vitamin A is also depleted and this interferes with the body's ability to fight disease. Vitamin C depletion makes one susceptible to anemia. Also, when alcohol is ingested the body excretes calcium at twice the normal rate, thus impacting on bone growth and wound healing.

Cause cognitive impairment: cognitive impairment (disruption of thought processes and brain damage) occur through a number of mechanisms (6,7). Alcohol related sleep disruption contributes to the insufficient restoration of ones neural processes. The effects of GABA-A stimulation, as explained, have been shown to contribute to neural death.
Lack of glycogen to the brain, as a result of alcohol metabolism, causes slow, disoriented, thinking. These are just some factors. There are many more. The implications of cognitive impairment are severe for athletes: loss of motivation, focus and desire in addition to lessened perspicacity and even neuromuscular response.

The effects outlined here are just some of the more obvious ones. There are many others, and it would probably take a book to outline and explain them in sufficient detail.

Conclusion

Even though alcohol will greatly impact performance 25 to 48 hours after the last drink, it has longer lasting, more indirect, effects. The reduction in quality of training and sleep in the period after its consumption, may cause a reduction in performance over the days following this period.

So it is probably best to stay away from alcohol completely when training and competing to win. Indeed, the only real way to avoid alcohol's effects is to refrain from its use completely.

References

What's Your Poison.(1997). [On line] http://www.abc.net.au/quantum/poison...ol/alcohol.htm
Aguayo LG. Ethanol potentiates the GABAA activates Cl- currents in mouse hippocampal and cortical neurons. Eur J Pharmacol 1990;187:127-130.
Bloomfield, J. Fricker, P.A. & Fitch, K.D.(1992). Textbook of Science and Medicine in Sport. Blackwell Scientific Publications: Australia.
Walsh J K. Sedative effects of ethanol at night. Journal of Study on Alcohol, 1991, 6, pp. 597-600.
Burke, L.(1992). The Complete Guide to Food for Sports Performance. Allen and Unwin: Australia.
Dodes. L. M.(2002).The Heart of Addiction: A New Approach to Understanding and Managing Alcoholism and Other Addictive Behaviors: Quill, USA.
Hunt WA. Are binge drinkers more at risk of developing brain damage? Alcohol 1993;10:559-561.
Science in Africa.(2004). Alcohol and the Inevitable Hangover From Over Consumption. [On line] http://www.scienceinafrica.co.za/200...ber/drinks.htm

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The S.A.I.S. Mass-Building Routine!

davidrobson19@hotmail.com

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KEFE · 07-21-2006, 04:10 PM

It's A Man's World

We are a world awash in pills, potions and lotions to improve male sexual performance. Several of the last decade's blockbuster pharmaceutical drugs have been erectogenic PDE-5 inhibitors like Viagra, Levitra and Cialis.

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Yes.
No.

There is no shortage of clinical research on these and similar drugs and in our last installment, we took a look at what supplements might play a role in enhancing male sexual performance.

PREVIOUS INSTALLMENT
Supplementing Your Sex Life!
The topic of male sexual health is bigger than ever. Find out what supplements you can take to improve your sex life!
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This is only half of the equation though. If you are the neanderthalithic sort, perhaps you don't care about anything other than your sildenafil engorged self in the bedroom. If that is the case, you can stop reading now.

What Is Sildenafil?
Sildenafil citrate, sold under the name Viagra, is a drug used to treat male erectile dysfunction (impotence), developed by the pharmaceutical company Pfizer.

If your approach to sex is a little more enlightened and you understand that the whole game is a lot more fun if both teams are enjoying themselves or even if you are simply shrewd enough to understand that satisfied customers are repeat customers, read on.

Female Sexual Enhancement

Unfortunately, the whole concept of female sexual enhancement is still in its infancy. For much of recorded history, scant attention has been paid to how much women were enjoying sex and what, if anything, could be done to improve things.

While it seems like every substance from tuna fish to motor oil has been evaluated for male erectogenic activity, there has been little published on what substances improve things for women.

Although the medical community is now catching on and studies are starting to appear, the body of research is still pretty lean. This leaves us little to go on in the search for effective supplements.

Fortunately, in many important aspects, the female physiological response to sexual stimulus is not altogether dissimilar from that of the male. To illustrate, a little nether-region anatomy refresher may be in order.

Anatomy Review:

Female external genital anatomy includes the clitoris, the small erectile organ located just above the vaginal opening, and the labia or vaginal lips. The vaginal opening, with its abundance of nerves can also be included. The clitoris is highly reminiscent of the male penis.

Click Here To Enlarge.
Female "Nether-Region."
The extremely sensitive head of the clitoris is normally covered by a small hood of skin very similar to the uncircumcised penis and, just like its larger male counterpart, the clitoris becomes engorged with blood during sexual arousal.

Interestingly, the clitoris is the only human organ that appears to have no function other than to provide sexual pleasure.

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In addition to the clitoris, the external genitalia also include the labia major (outer lips) and labia minor (inner lips) running up and down either side of the vagina that also contain some erectile tissue.

Although not technically external, just inside the vagina behind the clitoris is the famous Grafenburg or G-spot, also comprised of erectile tissue and highly enervated.

As we can see, much of the external female sexual anatomy is composed of erectile tissue not unlike the corpus cavernosum of the male penis.

It would seem reasonable; therefore, that some of the same chemicals that enhance the male erection might also prove beneficial for women.

Chemical Enhancement:

Arginase inhibitors like norvaline and PDE-5 inhibitors like sildenafil and Epimedium extract are all likely to enhance female genital engorgement and therefore sensitivity to stimulation.

Click Here To Enlarge.
Arginase Inhibitors:
Female Genital Engorgers.
The few published studies on the subject do seem to support the hypothesis that some of the same substances that improve male erectile response do indeed generally improve female sexual satisfaction.

Studies using sildenafil, and a commercial arginine-based sexual enhancer, for example, both revealed improved sexual response in women over placebo. 1,2

As with males, female sexual satisfaction also seems positively influenced by manipulation of the brain's dopamine system. Apomorphine, a dopamine agonist marketed as Uprima for male erectile dysfunction, also improves female sexual satisfaction. 3

It's certainly possible, therefore, that the extract of Mucuna pruriens which contains high levels of L-dopa may work in a similar manner. As we saw earlier, l-dopa is a powerful chemical with some unpleasant side effects and should be used with caution.

L-Dopa:
An amino acid that is the metabolic precursor of dopamine. Dopamine is commonly associated with the 'pleasure system' of the brain, providing feelings of enjoyment and reinforcement to motivate us to do, or continue doing, certain activities.
Certainly dopamine is released (particularly in areas such as the nucleus accumbens and striatum) by naturally rewarding experiences such as food, sex, use of certain drugs and neutral stimuli that become associated with them.

In light of the fact that many of the same substances that enhance male sexual response also seem to work in women, it is particularly interesting that one of the more effective pro-sexual supplements for women may be ephedrine. In men, ephedrine has a well-deserved reputation as a sexual inhibitor and can even cause temporary impotence.

Editor's Note:
The Chinese have been using ephedra for more than 5,000 years to treat the afflictions of the lungs. The main active chemical component of ephedra is ephedrine, a beta-adrenergic agonist (increases heart rate and body temperature.) Ephedra Was Banned On April 12th, 2004.

In women however, ephedrine's androgenic agonist activity appears to potently facilitate arousal and has even been tried with some success as a solution to SSRI-induced sexual dysfunction. 4,5

Click Here To Enlarge.
Help Fascilitate Arousal.
Although it has an impressive record of safety and has been used in herbal and contemporary medicine for many years, ephedrine is also not without side effects and some people are particularly sensitive to its stimulant effects.

Given the mechanism of action, it is possible that other less stimulating androgenic agonists like pseudoephedrine or phenylephrine may have a similar effect, but this remains to be tested.

A synergistic effect might be obtainable with a combination of yohimbine and ephedrine. In addition to its own demonstrated pro-sexual effects, on paper, yohimbine should inhibit negative feedback mechanisms and potentiate the effects of ephedrine.

Click Here To Enlarge.
Pro-Sexual Effects.
Like ephedrine, yohimbine is generally safe but does have its own set of undesirable side effects, especially in sensitive individuals.

To View Top Selling Yohimbine Products Click Here.
Beyond the difference in the reaction to ephedrine, there are other differences in the sexual response of men and women that we might exploit.

The Female Orgasm:

In men, orgasm is closely tied to ejaculation. For most men, the two are inseparable and the inevitable response to physical stimulation of the penis.
The female orgasm is less predictable and appears more closely tied to psychological state.

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Fact - We're Going All Night Long Baby!
Fiction - She's Faking.

Some recent findings reported in the mainstream media indicate that during orgasm, the portions of the woman's brain linked to feelings of fear and anxiety are temporarily disabled while these areas remain active in men.

This lead the researchers to conclude that orgasm would be all but impossible if a woman were anxious or fearful despite adequate physical stimulation.6

Supplements that have an anxyolitic effect like high-dose niacinamide or phenibut may help facilitate things if stress or anxiety levels are high. Vitamin C may also be useful in this regard.

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In two recent controlled studies, high-dose (3g time-release formulation) ascorbic acid not only reduced both the objective and subjective responses to stress but also improved mood and increased intercourse frequency in both males and females. 7,8

DHEA:

While it appears that some level of the "male" hormone testosterone is required for female sexual health, the prohormone DHEA has shown mixed results in terms of improving female sexual response.
Women with low androgen levels are likely to suffer from lack of libido, and may benefit from DHEA, although acute supplementation has only been shown to consistently improve sexual response in postmenopausal women.

A similar dose (300mg) did not measurably improve the sexual response of women who had not yet reached menopause. 9,10,11 Anecdotal evidence indicates that long-term DHEA supplementation at lower doses may provide some pro-sexual and other benefits but this has yet to be corroborated by research.

To View The Lowest Priced DHEA Products Click Here.

Only A Matter Of Time

Given the potential size of the market, it is highly likely that American pharmaceutical companies will drive new research in the area of female sexual enhancement and this research will no doubt provide us with more promising substances in the future.

Click Here To Enlarge.
The Future is Looking Promising.
In the meantime, using what we know now, it would appear that the most promising routes for supplementing her sex life are enhancing genital blood flow, reducing anxiety and stress and activation of the androgenic system through stimulants like ephedrine.

This article appears courtesy of www.mindandmuscle.net.

References

Laan E, van Lunsen RH, Everaerd W, Riley A, Scott E, Boolell M. The enhancement of vaginal vasocongestion by sildenafil in healthy premenopausal women. J Womens Health Gend Based Med. 2002 May;11(4):357-65.
Ito TY, Trant AS, Polan ML. A double-blind placebo-controlled study of ArginMax, a nutritional supplement for enhancement of female sexual function. J Sex Marital Ther. 2001 Oct-Dec;27(5):541-9.
Caruso S, Agnello C, Intelisano G, Farina M, Di Mari L, Cianci A. Placebo-controlled study on efficacy and safety of daily apomorphine SL intake in premenopausal women affected by hypoactive sexual desire disorder and sexual arousal disorder. Urology. 2004 May;63(5):955-9.
Meston CM. A randomized, placebo-controlled, crossover study of ephedrine for SSRI-induced female sexual dysfunction J Sex Marital Ther. 2004 Mar-Apr;30(2):57-68.
Meston CM, Heiman JR. Ephedrine-activated physiological sexual arousal in women. Arch Gen Psychiatry. 1998 Jul;55(7):652-6.
CNN Online, Health, 20 June 2005
Brody S, Preut R, Schommer K, Schurmeyer TH. A randomized controlled trial of high dose ascorbic acid for reduction of blood pressure, cortisol, and subjective responses to psychological stress. J Sex Marital Ther. 2002;28 Suppl 1:165-73.
Brody S. High-dose ascorbic acid increases intercourse frequency and improves mood: a randomized controlled clinical trial. Biol Psychiatry. 2002 Aug 15;52(4):371-4.
Munarriz R, Talakoub L, Flaherty E, Gioia M, Hoag L, Kim NN, Traish A, Goldstein I, Guay A, Spark R. Androgen replacement therapy with dehydroepiandrosterone for androgen insufficiency and female sexual dysfunction: androgen and questionnaire results. J Sex Marital Ther. 2002;28 Suppl 1:165-73.
Hackbert L, Heiman JR. Acute dehydroepiandrosterone (DHEA) effects on sexual arousal in postmenopausal women. J Womens Health Gend Based Med. 2002 Mar;11(2):155-62.
Meston CM, Heiman JR. Acute dehydroepiandrosterone effects on sexual arousal in premenopausal women. J Sex Marital Ther. 2002 Jan-Feb;28(1):53-60.
Benson

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KEFE · 07-21-2006, 04:11 PM

Pondering: Earlier This Week...

I'm about to leave for the gym. It's a sunny fall day, Saturday - one you might call perfect; low '70s, light breeze and no humidity. There are things I could do other than work out with the weights within the gym walls -- more appealing and exciting, perhaps -- yet to the gym I am bound.

Why? What is the draw, the attraction, the force that persuades or, more rather, compels me to attend the movement of heavy metal through a series of laborious sets and repetitions? A mystery.

I know what the motivations are for me; I can guess what they are for you, and only suspect they in their variations might coincide along the way. For myself, the workouts have to be done, come rain or shine.

To View More Motivation Articles, Click Here.

The value of yesterday's workout and other days gone by depends on today's; the workout of tomorrow and the days to follow are founded on the ones before them -- in particular, the one upon which I am about to embark.

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101 Ways To Motivate Yourself.
Learning what uniquely motivates you is what will make you successful in your weight loss or weight gain journey. Here are 101 strategies that I have seriously used in my years in training.
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Time

No single training session is more important or less important than the other; they are equally important. They are intertwined, interwoven and interdependent, like words in the sentence of a complete and undefiled thought, a truth.

We say, "If I don't work out today, I'll work out tomorrow." But what do we say tomorrow if we don't work out tomorrow, "I'll work out next time?" And so the conversation goes until it fades into guilt or a forgotten subject...

I'm training this afternoon because it promises a good challenge, joy, exhilaration, reinforcement, order, stress relief, camaraderie, and inner conversation that links me securely and properly with the days ahead.

I need to express myself physically that I might be healthy and whole. Daily activity and busy-ness fall short of this role and certainly do not provide sufficient exercise; they only accentuate the need for it.

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60+ Hours A Week: Keep Your Priorities Straight!
The demands of modern living force all of us to make choices. With that being said I would like to share my list of priorities and important items for staying healthy.
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Live To Lift Another Day

This day is not just another day. What day in your life is "just another day?" Today is a miracle, one surprise after another, sometimes shouting, often whispering of the hope of more to come. The man or woman who thinks tritely of his or her life will endure a trite existence. This day, today, is the most important day!

Exactly your point, you say, why waste it or use it up in the gym under the iron? I say, so the sun will shine tomorrow and the next day and the next... in your heart, from your soul and upon your strong back.

As there are the moments, minutes and hours before the gym and its industry, there are the corresponding times after. Who among us is not disheveled and misshapen when we miss a scheduled workout?

We outlive the discomfort, we rationalize our choice to forego exercise, we defend our lame excuses -- after all, we are a free and unfettered people, not chained to the conventions of absolute discipline, or more appropriately, boring habit; we could use the rest and fun and, really, we do have forever -- but our once-enthusiastic plans, the proper self-image we fashioned, the promises and commitments we made to ourselves to develop ourselves are weakened.

Where we might dread the resistance the weights present and anticipate with shortness of breath a run on the endless, timeless treadmill and long for a stretch on the couch with the remote at our command, we are able to reprogram our minds with thoughts of purpose and fulfillment and development and accomplishment.

Don't weaken under the weight of your own flesh and bones that beg for your attention. You're not lazy or lost or dismal; it'll take more than a few poor choices and rationalizations to bury yourself in that infertile ground!

Build Now!

You're building a palace for tomorrow, rooms for the future, and the work is evident in the structure always. The sketches are in your imagination and alter with time and living day to day. The foundation is sound and development is taking place regularly beneath the floorboards and walls. Wiring and pipes and reinforcements and security systems cannot be seen, yet your mighty hands install them.

It might require effort of mind and will, but think of the good of the pushing and pulling, filling the lungs with oxygen and the muscles with blood; the goodness of the warmth of energy that spreads through the body and the moisture of resolute toil worn like a shield.

Sometimes bombers take the train ... keeps things in perspective!
Oh, the thrill of a workout completed or the unbearable woe of yet another put aside! It's getting late and the last train for Paradise is idling at the station, waiting for all to board. I hate to keep the train and its spirited passengers waiting.

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Everybody has the ability to believe in him or herself and achieve incredible things in life. Learn how to believe in yourself to obtain your goals!
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Gravity Lifts Me Up, Higher N' Higher

The mystery that drew me to the gym, the indescribable urge I could no more contain than flying outhouses, pig pens, chicken coops, and moonshine distilleries in an Arkansas tornado, materialized in a series of slow-moving challenges between a barbell nailed to the gym floor and me.

I hadn't noted that the gravity in the vicinity of the lifting platform registered in the red zone late Saturday afternoon. I loaded on the plates and proceeded to execute deadlifts, or more accurately, as I recall, it was the other way around; they executed me - 6 sets x 12, 10, 8, 6, 4, and 2 reps.

I started with the bar and a plate and a half, or 185 lbs, for 12 reps. With each successive set, I added 50 pounds till the last set of 405 lbs for 2. I don't know what's more hysterical, the high reps or the heavy weight.

Sufficiently warmed up, I continued my mirthful routine with of wide-grip bent-over barbell rows supersetted with mid-weight, stiff-arm pullovers using the Odis thick-bar.

What Does Supersetted Mean?
A superset is the alternating back and forth between two (or more) exercises until the prescribed number of sets is complete, usually with no rest between exercises. There are various types of supersets, however.
Find more definitions in our glossary.

No rush at this point, as I met up with Bill Keyes, the famous good-natured Large Man (a.k.a. Big Fellow, Sir Huge, Mountain), who regularly moderates the IOL discussion group and passes out strength advice to the hardy.

Between sets we discussed iron bending and metal moving and agreed, since he was visiting from out-of-town and we rarely see each other, heavy-duty monster conversation was permissible.

Be Careful
Not Designed For Tykes

Back to business: My stance is narrow. I bend low and grab the bar three inches from the collars and pull it high to the upper pec. The pull focuses on muscle-action -- contraction and extension -- depending less on thrust and the physics of momentum to move the weight.

Great for upper back width, thickness, and power and contributes to the strength of the lower back, quads, and hamstrings. A comprehensive move, the rows add to the body's overall muscle growth.

The pullovers tug on those lats while allowing you to lie down on a bench, oxygenize, stretch and stare at the ceiling between the tough sets.

Press on and don't look back. Bill threw my battered body over his shoulder and retreated to the juice bar for a Bomber Blend shake to ensure his muscles would grow to outrageous proportions during his long drive home -- waste not, time or muscle-making efficiency.

On the way, he dumped me off at the cable-crossover where I knocked off the popular pec-defining exercise; nice tie-in to the muscle-action of the pullover. This burning, yet non-consuming exercise was completed in swift, meticulous form to achieve maximum pump and efficiency.

What's this? I stood upright and rolled my shoulders back and noticed there was something missing below the scapula and along the lower sweep of the lats. Using my built-in MPS (Muscle Positioning System), I determined one-arm rows blended with rounded-back dips would harmonize the un-sung regions and complete my composition for the day.

The biceps and triceps didn't go home this hungry Saturday without drawing blood, either. The whole greedy lot got in on the act. Did I mention I started with crunches and hanging leg-raises? Yesiree.

Now maybe you'll recall the secret appeal that makes life without the weights regrettable. How quickly we forget.

Better check your fuel, ammo, parachute, helmet, socks, underwear... Bombers are forever.

Good Luck,

ldraper@davedraper.com

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KEFE · 07-21-2006, 04:14 PM

This pro-qualifying show for the figure has women from across the country flocking to Chicago this weekend. Several women will step on stage in hopes of being the next IFBB Pro. Many of the men will be testing themselves on the national stage as well.

Promoter Pam Betz reports that there are close to 200 women and 100 men competing in the various divisions. It will be interesting to see how many fitness competitors take the stage, lately there has been a decline in the number of fitness competitors. I know there are a number of very talented ladies who can turn pro in fitness. Last year a number of women competing in Jr Nationals went on to turn pro.

Along with a number of competitors I'm told ticket sales are on a roll, exhibitor space is sold out and Art Atwood looks big. Props to Optimum Nutrition for sponsoring the big fella to strut his stuff at the night show.

First Up - the ladies of "Fabulous Female Friday"

Prejudging begins at 6pm on Friday night.

Jameela Klaimy

Click To Enlarge.
Live In:

Denver, CO
How Many Years Training:

Less than one
How Many National Shows:

This is my first
Goals For Jr. Nationals:

To get the experience of being on a National stage and seeing what the judges have to say about my physique.
How do you feel going into the show?

I've done everything I can to the best of my ability so I feel pretty good.
First thing you will eat after the show:

Chicago style pizza!
Are you working with a trainer - if so who?

Carla Sanchez
Sponsored by:

JavaFit, ISatori, Izba Spa, Tan the Moon, Christine Marsh Designs and The Point Athletic Club.
Web site:

www.performanceready.com

Jacqui Blazier

Click To Enlarge.
Live In:

Denver, Colorado
How Many Years Training:

3
How Many National Shows:

This will be numero uno!
Goals For Jr. Nationals:

To present my best physique ever, have fun and enjoy the experience.
How do you feel going into the show?

I am feeling great! I will definitely be the most mentally and physically prepared that I have ever been. Bring it on!
First thing you will eat after the show:

Soft Batch Chocolate chip cookies, then some yummy Chicago pizza!
Are you working with a trainer - if so who?

IFBB Pro Carla Sanchez. I am a member of the Performance Ready Fitness and Figure Team here in Denver.
Sponsored by:

JavaFit, ISatori, Izba Spa, Tan the Moon, Christine Marsh Designs and The Point Athletic Club.
Web site / email:

www.jacquifit.com

Jessica Booth

Click To Enlarge.
Live In:

Littleton, Colorado
How Many Years Training:

I've been competing for a year, and doing gymnastics for 12 years.
How Many National Shows:

One; I competed at Collegiate Figure Nationals in 2004 in Pittsburg.
Goals For Jr. Nationals:

I would like to have fun at this show, begin to gain some national exposure, and hopefully place well in the process. I think this is going to be a great show full of amazing women and I am greatful to be able to gain experience competing at a show of this caliber.
How do you feel going into this show?

I feel really good, I have been training hard and dieting even harder!! I have made a lot of improvements to my fitness routine by increasing the strength moves, and the skills. I've also put a lot of work into my physique, I am hoping to go into this show even tighter and more muscular then in the past.
First thing you will eat after the show:

Pizza, we're in Chicago after all!! Then some yogurt covered pretzels.
Are you working with a trainer, if so who?

I have been training with IFBB Fitness Pro Carla Sanchez, and I have been a member of the Performance Ready Team for just over a year now.
Sponsored by:

JavaFit, ISatori, Izba Spa, Tan the Moon, Christine Marsh Designs and The Point Athletic Club.
Web Site/Email:

www.performanceready.com

Jessica Rohm

Click To Enlarge.
Live In:

Phillipsburg, NJ
How Many Years Training:

3
How Many National Shows:

0
Goals For Jr. Nationals:

To have a strong showing and hopefully place in the top 3 in fitness.
How do you feel going into the show?

I feel pretty confident, ready to get on stage and give it all I have.
First thing you will eat after the show:

Anything sweet, chocolatey or fatty!
Are you working with a trainer - if so who?

Elena Seiple

Anna Laratta

Click To Enlarge.
Live In:

Greenwood Village, CO
How Many Years Training:

2 years
How Many National Shows:

Jr Nationals in Chicago will be my 1st.
Goals For Jr. Nationals:

To do the very best that I can and to build on the national level experience I will receive.
How do you feel going into the show?

Very excited! I've worked very hard for this show and I'm ready for showtime!
First thing you will eat after the show:

Due to a photo shoot immediately following the show, I'll need to stick to my diet. After that? Probably my Mama's homemade Lasagna and bread. Eating healthy has actually become a lifestyle for me. As my trainer say's, "There's no off season!"

How I Get Ready For A Photo Shoot!
Find out down to the very last detail on exactly how I train, eat, do cardio, supplementation, and final polishing tactics to get ready for a photo shoot.
[ Click here to learn more. ]

Are you working with a trainer - if so who?

IFBB Fitness Pro - Carla Sanchez
Sponsored by:

JavaFit, ISatori, Izba Spa, Tan the Moon, Christine Marsh Designs and The Point Athletic Club.

Stacey Kisting

Click To Enlarge.
Live In:

Finishing up last few months of Chiropractic College in Davenport, IA
How Many Years Training:

3 years competitively, 10 years total.
How Many National Shows:

This will be my 2nd national level show but first time doing The Jr. Nationals.
Goals For Jr. Nationals:

I would like to be a bit fuller than my last show, especially in the shoulders.
How do you feel going into the show?

It's an emotional roller coaster. Depends on the day! I am going in knowing that I did the best that I could with what I had.
First thing you will eat after the show:

Pizza and Chocolate! I can't wait to hit the Gino's East and The Cheesecake Factory that weekend. Sunday for breakfast is The West Egg Cafe', best breakfast in Chicago.
Are you working with a trainer - if so who?

I am currently working alone.
Web site:

www.staceykisting.com

Jeanette Freed

Click To Enlarge.
Live In:

Brooklyn, NY
How Many Years Training:

3 years
How Many National Shows:

I did all the Nationals in 2004 and JR. USA's in 2005
Goals For Jr. Nationals:

Come in the best I can, enjoy the competition and Chicago, and get some rest.
How do you feel going into the show?

I feel confident. I have stayed focused with my training and dieting. Now it's time to have fun and show off the results.
First thing you will eat after the show:

I'm gonna have to try some of that Chi-town pizza I keep hearing so much about. I'm having a bit of hard time believing that it's better than NY pizza but I think I'm up for the taste test.
Are you working with a trainer - if so who?

Yes, I have been blessed to train with John Scoma for a little over 2 years now. John pushes, motivates and I have to say that I am in awe of many of his accomplishments as a trainer. I believe God works through us as vessels in order to help others.
One of his clients lost close to 180 pounds and I heard him say, "John, you saved my life. I got chills especially because I saw the whole transformation happen right before my eyes in a matter of six months with nothing more than hard work, discipline, and faith. Now that's what I call having purpose. John all I really want to say is thank you and you are definitely the "make it happen" kind of guy.

Sponsored by:

Dolphin Fitness
Web site:

www.jeanettefreed.com

Alexandra Galvez

Click To Enlarge.
Live In:

San Jose, CA
How Many Years Training:

8 years
How Many National Shows:

First National Show
Goals For Jr. Nationals:

My objective as it is for every show is to come to the show in better condition than the last and to come to the show and win
.
How do you feel going into the show?

I feel great and ready to present a well balance package.
First thing you will eat after the show:

I maintain a health diet all year around so I will probably stick with my basic Chicken or Steak and perhaps something sweet.
Are you working with a trainer?

I've been working with Kevin Benson. He trains most local bay area competitors with diet and training. I also have to give my boyfriend Robert Dalecio credit for his support and training during this prep.

Tamee Marie

Click To Enlarge.
Live In:

Omaha, Nebraska
How Many Years Training:

5 years
How Many National Shows:

This is my first.
Goals For Jr. Nationals:

Make the evening show.
How do you feel going into the show?

Small, I wish I had more size, but I'm proud of how much I've put on in the last six months. I just feel like it's not enough... we'll see.
First thing you will eat after the show:

Tuff choice, everything sounds so good.... probably something containing chocolate.
Are you working with a trainer - if so who?

Not really, I just research and read alot to help me out. I work out with another figure competitor as well as my husband. They seem to give me some pretty honest opinions.
Sponsored by:

No one... yet.
Web site:

TameeMarie.com

Amy Peters

Click To Enlarge.
Live In:

Lewisville, TX
How Many Years Training:

10 yrs
How Many National Shows:

4
Goals For Jr. Nationals:

Top 5 Finish
How do you feel going into the show?

I am very excited about this show. I feel confidant in that I am bringing a new overall package to the Jr National Figure stage.
First thing you will eat after the show:

Pizza and Cheesecake
Are you working with a trainer - if so who?

I do my own diet and training, but I have been working with Jeff Dwelle on my posing and quarter turns.
Sponsored by:

Crystal Corner-Competitive Edge Competition Suits
Web site / email:

www.amypeters.net

Erinn Tilley

Click To Enlarge.
Live In:

Lincoln, Nebraska
How Many Years Training:

7
How Many National Shows:

0
Goals For Jr. Nationals:

I'm training to win the whole damn thing, realistically the top 15 in my height class is a goal, but at risk of sounding cheesy, I just have to say knowing I gave my all on the journey there in the preparation, just being there and looking the best I know is possible for me and knowing I never cheated on diet or training, I've reached that goal.
How do you feel going into the show?

invigorated, nervous, pumped, strung out, excited!
First thing you will eat after the show:

Hello, Cheesecake!
Are You Worinking With A Trainer:

I train by myself and with my headphones! Yeah, my trainers are Korn, Tool, NIN, and Manson!
Sponsored By:

Myself! And someday I wish METRX because I'm a huge believer in their products and have faithfully used them since starting 7 years ago, except when they tried to change their extreme chocolate protein powder which was all wrong, but luckily they switched back to their original perfect chocolate formula!

Brandy Newman

Click To Enlarge.
Live In:

Denver, CO
How Many Years Training:

7
How Many National Shows:

This will be my first National Show!
Goals For Jr. Nationals:

Top 5
How do you feel going into the show?

I feel confident and excited. My goal is to have fun, show off all of my hard work, and present an overall package to the judges.
First thing you will eat after the show:

Hopefully, Chicago pizza!! But, I have been craving filet mignon, sushi, crunchy peanut butter, chocolate chip cookies, ice cream, fruit... who knows, whatever I can get! I'll even take the left overs from all the bodybuilders.
Are you working with a trainer - if so who?

Yes, my trainer is Fitness Pro, Carla Sanchez with the Performance Ready Team.
Sponsors:

Thank you!
Personal Sponsors:

The Good Skin Institute of Denver, Pampered Passions, and Odyssey Capital Corporation.
www.goodskininstitute.com and www.odysseytrading.com

Team Sponsors:

JavaFit, ISatori, Izba Spa, Tan the Moon, Christine Marsh Designs and The Point Athletic Club.
Web site:

www.brandynewman.com - Coming Soon!
www.performanceready.com

Valarie Brown-Stephens

Click To Enlarge.
Live In:

Georgia
How Many Years Training:

7
How Many National Shows:

16
Goals For Jr. Nationals:

To crack the Top 5 in the Short Class.
How do you feel going into the show?

I'm not as nervous like I was when I competed at my first National Show in Charleston, S.C. (Jr. USA's '05'). I didn't know what to expect, but it turned out to be a great experience.
First thing you will eat after the show:

Apple Pie A-la-mode
Are you working with a trainer - if so who?

Yes, Christina Gram and Jodi Jones
Sponsored by:

New Hope Counseling & Athena's Health Center
Web site / email:

www.YoValFit.com

Carla Rae Weimer

Click To Enlarge.
Live In:

I live in Colorado
How Many Years Training:

This is my second year training.
How Many National Shows:

Last year I competed at USA's and Colligate Nationals.
Goals For Jr. Nationals:

My goals are to look my best and have a great time!
How do you feel going in to the show:

I feel great and I am very excited to compete!
First thing you will eat after the show:

Candy and the famous Chicago pizza!
Are you working with a trainer:

I am apart the Carla Sanchez Performance Ready Team. Carla is my coach and I would not be where I am today without her! Thank you to all my teammates and coach for all the support! I love you all!
Sponsored by:

I would like to thank our team sponsors; JavaFit, ISatori, Izba Spa, Tan the Moon, Christine Marsh Designs and The Point Athletic Club.
Website/Email:

www.performanceready.com

Judy Warren

Click To Enlarge.
Live In:

Denver, Colorado
How Many Years Training:

Seriously training for over 1 yr., working out has been a part of my life for 15 years.
How Many National Shows:

This is my first.
Goals For Jr. Nationals:

Be in the best shape possible, not to show my nervousness on stage, and have fun.
How do you feel going into the show:

Very excited and a little nervous for my first national show.
First thing you will eat after show:

Trail mix with lots of chocolate! I love the sweet and salty taste.
Are you working with a Trainer and if so, who?

Yes, Carla Sanchez. I am on the Performance Ready Team.
Sponsored by:

JavaFit, The Point Athletic Club, Tan the Moon, Meridian Physical Therapy, Fitness Together-Evergreen, Belmar Pharmacy, Melina Bandemer, Aesthetician, Izba Spa, Christine Marsh Designs, iSatori, Dr. Rival,.
Website: www.Judywarren.com

Felicia Bruno

Click To Enlarge.
Live In:

Weatherford, Texas
How Many Years Training:

About 9 years
How Many National Shows:

Chicago will be my first national and I have only competed in 3 shows total
Goals For Jr. Nationals:

To win and become an IFBB Pro.
How do you feel going into the show?

Excited and in the best shape of any competition.
First thing you will eat after the show:

Cheesecake and pizza
Are you working with a trainer - if so who?

Yes, Micah Hooker, who owns Ultimate Physique in Fort Worth, Texas
Sponsored by:

My Husband

Alexis Ellis

Click To Enlarge.
Live In:

Alta Loma, CA
How Many Years Training:

5 Years
How Many National Shows:

3 National Shows.
Goals For Jr. Nationals:

Place better than I did at the figure nationals.
How do you feel going into the show?

I feel extremely confident with the new package I am bringing to the stage. It is better shaped and even more symmetrical.
First thing you will eat after the show:

Piece of dark chocolate
Are you working with a trainer - if so who?

David Ellis
Sponsored by:

Gourmet Fitness Food www.gourmetfitnessfood.com
Web site:

www.alexisellis.com

Bridgette Rhea

Click To Enlarge.
Live In:

Thornton, Colorado
How Many Years Training:

2 years training
How Many National Shows:

This will be my first Jr. National Show
How do you feel going into the show?

I feel pretty confident going into this show
First thing you will eat after the show:

The first thing I will eat after the show is a piece of Chocolate cake & Ice Cream
Are you working with a trainer - if so who?

My Trainer is Liane Seiwald
Sponsored by:

I don't currently have a sponsor.

Molly Thompson

Click To Enlarge.
Live In:

Madison, Wis.
How Many Years Training:

4
How Many National Shows:

This is the second one.
2003 NPC Grand Prix, Rockford, Illinois

2nd Place Figure Tall
3rd Place Womens Novice Bodybuilding
2003 NPC Natural Mid-States Muscle Classic XVII, Rockford, Illinois

2nd Place Womens Middleweight Open
2004 NPC Grand Prix, Rockford, Illinois

3rd Place Figure Tall
2nd Place Womens Novice Bodybuilding
2004 NPC Wisconsin Championships, Waunakee

1st Place Tall and Overall Figure Winner
2nd Place Womens Middleweight
2004 NPC Junior Nationals, Chicago

Figure - Class C, 16th
2005 NPC Grand Prix, Rockford, Illinois

2nd Place Figure Tall
2005 NPC Wis. Bodybuilding Championships

1st Place Womens Bodybuilding Middleweight

Goals For Jr. Nationals:

I hope to be in top 15 this time.
How do you feel going into the show?

I am super excited! I have had a good time competing in two regional shows so far this year, so I feel warmed up and ready to go for this! I can't wait.
First thing you will eat after the show:

My fiance (I just got engaged last weekend!) and I are going to go to Al's Pizza, which is right there near the Hyatt. We went there last year and it was so good -- and I don't even like pizza, really. We have not really celebrated our engagement yet (because of my diet)... so I guess we will finally celebrate it by pigging out over pizza after the show. How romantic, huh? Haha.
Are you working with a trainer - if so who?

No, I don't have my own trainer ATM. However, I am a personal trainer and group exercise instructor, so I have a good base of knowledge.
Sponsors:

N/A.
Web site:

FitMolly.com

The Men!

Jim Seratt

Click To Enlarge.
Live In:

Houston, Texas
How Many Years Training:

9
How Many National Shows:

Jr. Nationals will be my first!
Goals For Jr. Nationals:

Top 5 in weight class
How do you feel going into the show?

I feel really good. I did a National Qualifier last weekend and looked my all-time best. I've got a few more tricks up my sleeve to come in even better next weekend in Chicago.
First thing you will eat after the show:

Bacon Cheeseburger and a Dr. Pepper!
Are you working with a trainer - if so who?

My entire last year and a half (both off-season and contest prep) was designed by my good friend, training partner and National Level Super-Heavyweight Competitor, Jason Bard of Beyond Results Personal Training in Houston, Texas.

David Pulcinella

Click To Enlarge.
Live In:

Newark, Delaware
How Many Years Training:

20
How Many National Shows:

5
Goals For Jr. Nationals:

top 5
How do you feel going into the show?

I've nailed my conditioning and I am bigger than ever.
First thing you will eat after the show:

pizza
Are you working with a trainer - if so who?

I do all my own nutrition and training. I actually do this for a living for others as well.
Sponsored by:

Body visions fitness center
Web site / email:

www.nutrifitweightmanagementsystems.com

Mace Oropeza

Click To Enlarge.
Live In:

Wheeling, IL
How do you feel going into the show?

I feel pretty good but a little exhausted, and exited. I also have a little bit of a hard time making my weight class. I'm in the best contest shape ever. I feel blessed to have a national level close by so I don't have to travel.
How Many Years Training:

I've been training for 7 years.
How Many National Shows:

This will be my third national level contest. I placed 5th at the 2003 npc jr. nationals as a bantam weight. I also competed in this show last year.
Goals For Jr. Nationals:

My goal is to have fun, stay relaxed, look the best I've ever looked and place in the top 5 as a bantam weight or lightweight.
First thing you will eat after the show:

The first thing I'll eat is pizza.
Are you working with a trainer - if so who?

I do not work with a trainer or nutritionist right now.

Justin Harris

Click To Enlarge.
Live In:

Clinton Township, Michigan
How Many Years Training:

10
How Many National Shows:

This is my first national level competition.
Goals For Jr. Nationals:

To show up in proper condition
How do you feel going into the show?

So far, I'm happy with how my prep has come together.
First thing you will eat after the show:

Something loaded with fat and salt.
Are you working with a trainer - if so who?

I work with myself, through www.troponinnutrition.com
Web site / email:

www.troponinnutrition.com

Aaron Rhea

Click To Enlarge.
Live In:

Thornton, Colorado
How Many Years Training:

10 years training
How Many National Shows:

1 National Show
Goals For Jr. Nationals:

After coming in 15th place for my first Jr. National Show, my goal is to win my class and the overall.
How do you feel going into the show?

I feel good going into the show; this is the best that I have ever looked.
First thing you will eat after the show:

The first thing I will eat after the show is: Pizza and Twizzlers
Are you working with a trainer - if so who?

My Trainer is Liane Seiwald
Sponsored by:

Fire and Ice

Look Out Chicago!

If this preview of just a handful of competitors is any indication of what's in store this weekend - look out Chicago - plenty of men and women are bringing it! Other competitors to keep an eye out for are Phillip Heath the genetic freak from Denver, Colorado.

Click To Enlarge.
This will be Phil's first national show. In female bodybuilding a few heads will turn with the blonde bombshell, Melissa Dettwiller.

An Interview With Buff Doll Melissa Dettwiller.
Here is an interview with a great women, who, with the help of a great body, will try to get back a good name for female bodybuilders.
[ Click here to learn more. ]

In Figure it's anyone's guess who will come out on top. Last year it was Abby Duncan who followed up her IRONMAN win with the Jr Nationals victory. Will Alexis Ellis be able to do the same thing year?

2004 NPC Junior Nationals

For more information on the show visit:
http://www.npcjrnationals.com

If you are planning on competing at USAs or Team Universe and would like to be included in the preview articles for those shows, please email me at info@liftstudios.com

Good luck everyone and say hello if you see me in Chicago.
Peace

isaac@liftstudios.com

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KEFE · 07-21-2006, 04:15 PM

Society puts such an importance on being fit and looking good it can be a little overwhelming. When you actually achieve that "look" you will do anything to hang on to it. Well, when the time comes when you start thinking that a family would be nice you also have to come to grips with the fact that your beautiful flat stomach will be a thing of the past, at least for a while.

I know that pregnancy is a beautiful thing and a growing stomach is something that is both beautiful and worthy of showing off but getting to that point is the hard part. I am now going through this process. I am 4 months pregnant, and other than a couple breakdowns when my clothes didn't fit, I am coming to the point where I am accepting my body and I am excited to see my belly grow.

Pictures from my first fitness contest.
So many women think that when you get pregnant it is time to put your feet up and relax. You do need to do that sometimes, but it is also very important to stay fit and active. When I got pregnant I knew it was important to stay in shape but I wasn't sure if you follow your normal fitness program, lessen it, or do something special. When I went to go look on the Internet I found that there is just about zero out there.

It is very important for me to stay fit and active during my pregnancy for my baby, but for me also. Since there is not a lot out there I would like to take you through what I have learned and what I am doing so when the time comes for you, or if you are there, you will not be as lost as I was.

Supplements

When I decided that children were what I wanted I immediately started to take folic acid. This is very important in helping decrease the chance of serious birth defects. It is said that 70% of women know about folic acid but only 30% actually take it. It is very important to take it before, during and after pregnancy. A pre-natal multi-vitamin s also important to make sure that your body has the vitamins and minerals that you and your baby need.

One great multi-vitamin that has plenty of folic acid is Twinlab Pre-Natal. It has the correct amount of vitamins you need and it won't make you sick. That is definately a plus since most women feel sick during this time anyway.

It has been said that men who take folic acid before conception have stronger sperm and their baby has a smaller chance of something being wrong, genetic wise. Twinlab also makes their Daily One Caps with folic acid and that is what my husband took for about a year before we got pregnant.

Pregnant women also need about 60% more protein. You need that protein to make a healthy and beautiful baby. I know there can be a lot of bad tasting protein powders out there but it does not have to be that way. A couple to check out are Optimum Any Whey and Syntrax Nectar protein. The Any Whey is tasteless and so you can do anything you want with it. I sometimes put it in yogurt or my oatmeal. You really don't even know that it is there but you get high quality whey protein! The Nectar is great if you need a change. It comes in cool flavors like Cherry Berry (just like cherry kool-aid), Apple Ecstasy (just like a green jolly rancher) and Caribbean Cool (if you like alcohol you would swear it was the real thing). If you just can't stand to drink it there are always protein bars. A couple popular ones are Detour Bars and Uturn Bars.

More and more has been coming out about fish oil and its benefits to your baby's brain development. Studies have shown that fish oils can help form the brain and when taken in the third trimester and after birth it can actually help improve your child's smarts! Who knows if you take your fish oils you may have the next Einstein! There are a lot of fish oil capsules out there that can make you burp all day and who wants to smell that? The one that I have had the best luck with is Health From the Sun High Potency Fish Oil. Whatever supplement you choose, be sure that it has DHA in it.

Calcium is of course very important. So many people have a deficiency even if they are not pregnant. All of the baby's bones need calcium so it will take it from you. If you are short on calcium then you are left with mere scraps. Your gums can begin to bleed and your bones can become weak. Later on in the pregnancy your back can actually hurt worse because of the lack of calcium. So remember to take that everyday. Even pre-natal vitamins do not contain 100% of your daily calcium so you will need something extra. Most dairy products contain a lot of calcium and you can also get it from broccoli, baked beans and some nuts.

Diet

Of all the things you may crave during pregnancy, remember you are not actually eating for two like many binging pregnant women say. You actually only need 300 extra calories a day! Also, you are not even eating for the baby until 18 weeks. Before that the baby just takes what it needs from your body, even if you do not eat much at all. Make sure you do eat your vitamins, protein and calcium so you do not become depleted. Sometimes it is hard to eat during the first trimester because your body is so full of hormones but that is okay. You can live off of crackers and Sprite and your baby will be fine.

There are also certain foods you want to stay away from that can harm your baby. There have not been a lot of studies on this but one sweetener you want to stay away from is saccharin. Animal studies show an increase in cancer in offspring. Not something I would want to chance. All of the others seem to be okay but you should limit it to 1-2 servings per day.

You will want to avoid shark, swordfish, king mackerel, shell fish and tilefish because it has such a high level of mercury per serving. This can pose a risk to the child's developing nervous system. Canned tuna is okay once a week but fresh tuna has too much mercury also. Grouper, Amberjack and mahi mahi have a high level of toxins so you should stay way from them too. There are still plenty of fish that are good to eat such as salmon, sea bass, haddock, halibut, cod, sole, flounder, perch and farm raised trout. Remember those fish oils are good for the baby's brain.

You should try and stay away from foods that are preserved with nitrates. You can check the label to be sure. Some examples are hot dogs, salami and lunch meat. Stay away from soft cheeses like brie, feta, and blue-veined cheeses. There is a chance of listeria. You should stay away from uncooked eggs, pate and under cooked meats because there is a chance of salmonella. It is also said that too much soy can slow down the development of the sex organs in boys. Until I find out what sex my baby is, I am done with soy! Make sure when you eat fruit and vegetables you wash them very well. You, as well as you baby, do not want the pesticides that can be left on the food.

No matter what you eat you will probably get bloated and get gas. Your intestines have slowed everything down to ensure that the baby gets the vitamins it needs. Just make sure to eat slow.

Another thing to remember is to floss! You have a higher risk of gum disease and that can lead to preeclampsia and preterm labor. Get a dental checkup and cleaning as soon as you can.

Preventing Morning Sickness

There are some things you can do to prevent the dreaded morning sickness. Be sure to drink lots of water... you need this anyway because it helps replace the amniotic fluid for your baby. Exercising can help as well. Make sure you eat right and get plenty of sleep. If you are unable to sleep the whole night you should take short naps through out the day. Being tired can make you even more nauseous.

Things You Should Immediately Stop Doing

One thing you need to do right now is quit smoking. It is very harmful to the baby. If you smoke, it will live it's first 9 months in a smoke filled womb, cough violently and it may hinder the babies growth. It is also believed that smoking can cause your baby to be more susceptible to cot death. Also, alcohol is another big no-no. More and more studies have shown that alcohol is very harmful to a baby. When you take a drink so does the baby. Just think if it takes you, an adult, three drinks to get tipsy, your baby is on the verge of passing out he is so drunk. It also can increase the risk of miscarriage and birth defects when the baby is born. So no, you can't have just one drink. You are obviously not a virgin anymore, but your drinks should be.

Caffeine is not a good idea either. The same idea as the alcohol is there. Caffeine keeps you going and gets your system moving. Just think of the effects those stimulants have on your tiny unborn baby. His heartbeat is 150-180 beats per minute as it is so you do not want it any higher! Studies have shown that there is an increase of stillbirth with too much caffeine. Most doctors agree that a little caffeine each day, like only one cup of coffee, probably won't hurt your baby... but why even chance it?

Average weight gain is 25-30 pounds. It is said that only 38% of women gain what they are supposed to. Women who eat a high fat diet while pregnant may increase the risk of the child developing heart problems later in life. If you gain too much weight it can cause problems like diabetes, hypertension, preeclampsia, and eclampsia in you and all of this can lead to overly large babies. I am not sure about you but I prefer not to push out a 10lb baby. If you are overweight you also have a higher risk of cesarean delivery and studies have shown that you might also have a problem with lactating.

Also, and this is just as bad, if you gain too much weight during pregnancy it can take up to 2 years of hard work just to get it off. Many women don't realize that gaining too much weight during pregnancy can cause health problems for the mom and the baby for the rest of their lives. It helps you and your baby be healthy if you can stay in this range.

Working Out: Cardio And Lifting Weights

Of all the things that can help, one of the major things is working out. You can be pregnant and still workout. Here are some guidelines to be safe and healthy. When you do cardio, just make sure that you are not so out of breath that you can't carry on a conversation. If you used to run you should go to fast walking. You do not want to do anything that is really jarring to your body. The stair stepper is great... just make sure that if someone came up to you, you could talk to them no problem.

Also, when you are working out make sure you do not overheat. If you are hot, so is your baby. Drinks lots of water and try and workout indoors if at all possible. Lifting weights doesn't have to be abandoned either. You shouldn't be trying to go for any new personal lifting records but you don't have to stick to the 5 pound dumbbells either. The rule of thumb is to make sure you can carry on a conversation. If you are in the middle of bicep curls make sure you can talk to someone with no problem. Never go to muscular failure on your reps. If you need a workout here is the one that I am doing. It is a basic program and it works great.

Exercise Sets Reps
Leg Curls 1 8-12
Leg Extensions 1 8-12
Bench Press 1 8-10
Tricep Pulldowns 1 8-10
Pulldowns 1 8-10
Bicep Curls 1 8-10
Dumbbell Shoulder Press 1 8-10
Seated Row 1 8-10
Calves 1 12-15
Ab Machine Crunches * 1 12-15

Click here for a printable log of this workout!

* (make sure you do not do full sit-ups) your ab muscles are loosening and moving and you do not want to pull something.

I try and make it to the gym twice a week for weights. I used to go to the gym three times a week but I am waiting for some of my energy to come back. Going to the gym twice a week will still give you great benefits and muscle tone. I also do cardio 4-6 times per week for 45 minutes. I just get on my treadmill and read a book. Once I get into a book the time flies for me. You do not have to do this as long or as much as I do but try and at least do cardio 3 times per week. Your body is pumping more blood through your body and you will want as healthy heart as you can get.

So why should you keep working out? Working out has shown to lower the risk of problems with the child, lower risk of cesarean and lower risk of diabetes. It has also shown that exercise during the first and second trimester help reduce the risk of premature birth. Keeping your legs and lower back muscles in shape can help prevent back pain later in pregnancy. Also, staying in shape can make it much easier for you to lose your pregnancy weight after your baby is born and get back on track with your normal fitness program.

Another exercise that is important is the Kegel exercises. You do them by pretending you have to go to the bathroom and squeezing your opening shut and then relaxing. You will want to do 50 "reps" per day. This strengthens your pelvic floor and can help with bladder control during and after pregnancy. One really good benefit is that the stronger your pelvic wall, the better the orgasm. Enough for me! Remember if you experience any of these during exercise stop immediately and contact your doctor:

Contact Your Doctor If These Symptoms Appear:

Pain, especially in your back or pelvic region
Excessive tiredness
Dizziness
Shortness of breath
Feeling Faint
Vaginal bleeding
Difficulty walking
Contractions
Remember if you work out, even if you do not feel like it, it will help you get some energy. I know that even when I feel like I do not want to get on the treadmill, once I am done I feel so much better and have more energy than before I started!

The whole point of following the advice in this article is to have a healthy baby, a healthy body, and a safe and easy pregnancy. It will help you lose the weight and help the baby now and later on in life. Everything that I have talked about I am doing. I have had barely any morning sickness and the couple of bouts I did have I never threw up. I am tired a lot but I find that if I get on the treadmill it helps me wake up. My appetite has been great and I do sometimes crave the sour things like dill pickles and pickled eggs. Acne can be a side effect of pregnancy but so far with a healthy diet and exercise that has not been a problem for me. I have only gained 5 pounds so far. I am starting to get a little pooch and I love it. I can't wait to look pregnant and get to buy all the cute maternity clothes.

I hope that this has helped you and if you any questions you can email me at Bryna@bodybuilders.com. I will be checking in every month to let you know how it is going and what is going on in the pregnancy and I will give tips on what you need to be doing next. I hope that you will go through my pregnancy with me and I can go through it with you. Remember being pregnant equals being beautiful and I wish everyone a happy and healthy nine months.

Helpful Resources

Websites:

http://www.babycenter.com/pregnancy/ - They have a great answer and question guide. There are some off the wall questions but usually if you have a question you can find the answer.
http://www.parentsplace.com/messageboards/ - This is a great message boards stop. All you need to do is pick the month you are due and you can talk to other women who are also due the same month. It is fun to talk about what is happening with someone else who is going through the same thing.

http://www.gravityteen.com/prenatal/sonograms.cfm - This is a great site that shows you in 3-D what your baby looks like at certain weeks. This was you can see what your "apple" looks like.

http://pregnancy.about.com/library/b...bellyindex.htm - This is a fun site to check out what other people look like in their stages of pregnancy. It is fun to compare!

Books:

I know that there are a lot of books out there and if you know of one that I do not list please let me know and I can add it. These are the books that I have found that I like the best.

What To Expect When You Are Expecting by Heidi Murkoff, Arlene Eisenburg and Sandee Hathway, B.S.N. - This is a great book and lets you know what is happening every step of the way. It is also easy to read and understand.
The Girlfriends' Guide To Pregnancy by Vicki Iovine - I have not read this book yet but from everyone that I talk to about this, this book is a must.

Pregnancy Week by Week by Dr. Jane MacDougall - This is a great guide that lets you know what is happening in your pregnancy week by week and you can fold it so you can display it on a counter. I have one and it is fun to flip a page every week.

Pregnancy Journal - I know that this not really a book but every mom to be should have one to record what is happening in her pregnancy. This will great to look back on in the future. I would love to see what my mother went through.

Magazines:

There again I am sure that are some magazines that I won't include, these are just my favorites. If you have any that you love please let me know.

"Shape" - Fit Pregnancy - Great tips on working out and other tid bits.

"Prima Baby" - Even though this is a UK magazine there is tons of great information. The only bad part is sometimes I find something that is cute and it is in the UK!

"Pregnancy" - Another magazine to learn some great information.

"Pregnancy Vitality" - This is another UK magazine and it like our Fit Pregnancy magazine here.

"ePregnancy" - This one is probably my favorite. It has tons of great information.

Click Here For Part Two!
Thanks,

Bryna DeLuca
Bryna@bodybuilders.com

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KEFE · 07-21-2006, 04:17 PM

As many of you know, I have been involved as an iron game writer and author for the past 25 years. During this time many thought provoking questions regarding nutrition have come across my desk (via phone, fax, letter and e-mail). I examined each and every one of these most commonly asked questions and thoughtfully answered them in direct proportion to the needs of the individual asking them.

My intent was hopefully to eliminate some of the pseudo-scientific/intellectual confusion that is generally associated with nutrition, with complete and non superfluous answers that would be helpful in their continuing quest for bodybuilding superiority.

Commonly Asked Questions

Here are some of the most thought-provoking questions regarding nutrition and the accompanying No BS answers!!! I hope you enjoy reading them.

How is the Basal Metabolic Rate measured to determine whether the individual in question has SLOW, MEDIUM or FAST metabolism?

Basal Metabolic Rate is not static. The BMR will fluctuate with varying factors. For example, the younger the person, the higher the BMR and as one ages, the rate will decrease about 2% per decade. Another factor is whether the lifter is sleeping or awake. During sleep there is much more muscular activity than in an awake relaxed period, but physical activity will increase the BMR.

Another factor that will increase the BMR is eating. Digesting foods, juices flowing, etc., will increase the BMR. Another factor is body-surface, not weight. For example, a 185 lb. lifter who is 6'0" will generally have a higher BMR than a 185 5'4" lifter. The point here is that heat is lost over the taller, more skinned-surface lifter of 6'0" tall.

Still other factors include gender, men's metabolic rate are higher than women's rates. Also, the more muscular a lifter, the higher the BMR. That is, because muscular tissue is far more active than adipose or fat tissue. Fasting and long periods of caloric intake especially leading to malnutrition lead to lowering of BMR.

The Basal Metabolic Rate is taken usually at rest while awake 12 hours after eating. A rough estimate of one's BMR is to take ½ calorie per pound/hour (for 1 male, 180 pound lifter that would be 90 calories/hour) and then multiply that figure by 24 hours, or 2160 calories per day. For a woman, use 0.4 calories per pound/hour. Then figure about 60 to 70% just for BMR. Add another 30% to 2160 calories for activity, growth, etc.

Depending on AGE, SEX, BODYWEIGHT (be it proportionately more muscle as opposed to fat) approximately how many calories are utilized at the Basal Rate and during high intensity activity during a 24 hour time frame?

Several good charts are available for high-energy activity. These charts covering all types of activity from jogging, to weight-training, swimming, playing cards, etc., were determined by the "Spirometer-an oxygen consumption device." This device simply measures the use of oxygen. The amount of calories expended would therefore, be dependent upon the type of activity, rest interval, age, sex, condition, fasting, etc.,. of that particular person.

When ratios of daily intakes of PROTEINS (30%), COMPLEX CARBS (60%), and POLYUNSATURATED FATS (10%) are recommended, shouldn't these percentages be based more accurately on the individual's Bodyfat Percentage and Existing Muscle Content? For example, a person who has more muscle and only 10% or less bodyfat would take in more complete protein and slightly less complex carbs and fats than the above recommended.

The Recommended Dietary Allowances offer a ratio of 20-25% protein, 25-30% fat, and 50-55% carbohydrates for the NORMAL, HEALTHY PERSON IN THE UNITED STATES. And these percentages are meant only as a guideline. It is a fact that a man, whether lifter or non lifter, requires approximately 1/2 gram of protein per pound of bodyweight. Women require about 0.4 grams/pound. So for a 150-lb. male lifter, about 75 grams would be adequate.

It would be possible to receive, say, in a range of 1/2-3/4 grams of protein per pound of bodyweight. However, ingesting more protein than is really needed, say more than .75 grams of protein, would not be of any benefit, indeed, potentially harmful. Consider that any excess protein is handled by the body simply as excess calories. These protein calories first must be broken down by the liver, removing the amino acid structure in a process called "De-aminization." Five hundred extra calories from protein would then be stored.

The key is bodyweight--given a fixed number of calories, say 2400, continue to keep the given 30% protein, 60% carbs, and 10% fat ratio. Remember, too, that fats are IMPORTANT. Fats carry vital acids and vitamins and play an important part in metabolic roles necessary for health, as well as fitness and strength. Lifters increasing their protein beyond their individual bodyweight/30% percentage find themselves sluggish, putting on that smooth layer of fat and, if continued, may be potentially harming their liver.

When a person, be it a man, woman, or child, who is ingesting a daily caloric intake of 30% complete proteins, 60% complex carbs, and 10% polyunsaturted fats (realize that the percentages of each food varies slightly depending on whether it is for a child or adult, etc.), would the above percentages meet and exceed the
FDA Suggested Requirements of Vitamins and Minerals, etc., and in doing so virtually ELIMINATE the need for extra supplementation in the form of vitamins and protein powders?

One of the haunting elements about the American Dietetic Association's "recommended dietary allowances" or the RDAs is the fact that one could choose the correct number of food group selections and STILL not meet these recommended allowances. The nutrients in question, especially the water-soluble vitamins, C and B-complex, are noted.

Another example is, of course, iron and calcium. Women especially, as they need 18 mg/day to men's 10 mg. Again, consider this as a guideline for normal, healthy persons and not a lifter or athletes in an anabolic state. My suggestion is to choose "nutrient-dense" foods such as enriched wheat breads and cereals fortified with iron, vitamins and minerals, choose at least 2 servings from the citrus fruits and juices, and choose only skim or low-fat dairy products, 2, possibly 3 servings. I never liked the word "insurance" relating to taking vitamins. There is such a state as too much, which can be toxic in several vitamins. Base your protein choices on fish or fowl first, then if you prefer, very, very lean beef occasionally.

How much PROTEIN must be ingested for a person to over toxify the liver before it is harmful? How long a period of time will it take (days, weeks, months) for a person to reach this Toxicity or Saturation Point? Sedentary? Active bodybuilder?

I believe I answered this question above. Remember, though that every person is different, and the ill effects may take a short time, months, or years, or may never show. However, at what point would you realize harm? When your liver fails! In other words, you may now be a little more sluggish in energy and recuperation today than you were exactly one year ago because of over ingesting protein. And, where will you be next year? Not ill enough to notice, but yet in perspective, not as healthy as you once were. Just realize that too much protein is potentially dangerous.

Many authorities state that it takes PROTEIN (broken down into amino acid content) 4 hours to reach the blood stream, and then it only stays in the blood stream at 32 grams for 3 or 4 hours. Does this apply for both complete and incomplete protein sources if it takes 3 to 4 hours for a solid protein food to
Break Down, how long then does it take a drink which contains protein powder to break down into amino content? How about the breakdown of amino acid tablets as opposed to protein powder?

Normal digestion depends greatly on a variety of factors--age, physical condition of the person, activity immediately after eating, and especially the mix of foods. Protein digestion will take place between 1 and 4 hours with a normal mix of carbs and fat. Realize that your digestive system is working on these other nutrients, carbs, and fat as well.

There is a "pool" of amino acids that is maintained in the gut for normal use by the body's cells. The difference between complete and incomplete protein is simply that complete proteins have all of the eight (ten) essential amino acids. The body has a unique way of converting incomplete proteins, say corn or grains, to complete by supplying these incomplete foods with the lacking or more correctly inadequate amino acids. But first the overall digestion process of amino acids must go from the GI tract to the liver and be properly metabolized. Then into the pool.

Whether a solid piece of turkey breast or a liquid sip of protein, the body will not know the difference. By the time the turkey arrives to the gut, it's probably in a semi-solid state, so no real time difference is gained by swallowing liquids. Whether powders, pills, or a slice of freshly roasted turkey, your body utilizes its protein in the same manner. One thing that will definitely interfere with digestion is STRESS. If you re worried, angry, etc., relax first, then eat.

Explain the term Nitrogen Balance.

"Nitrogen balance" simply means that amount of nitrogen taken in (ingested) as compared to the amount of nitrogen that is excreted in the urine and feces. Most lifters, because of the anabolic or growth state, are said to be in "positive nitrogen balance." There is more nitrogen going into the body than is coming out. Negative balance occurs when a muscle atrophies such as in an injury and lifters cannot work out. If 10 grams are ingested and 12 are excreted, negative balance is achieved. Nitrogen balance is usually done by collecting the urine and feces in a given period. When the amount of food nitrogen is calculated against the amount of nitrogen excreted, the result is the state of balance.

What type of Nutritional Programs would be recommended for the ECTO, MESO, ENDO, and SOMATO type? What supplementation would be suggested for gaining muscle bodyweight for the 3 somato types? For losing bodyfat (Meso and Endo) while maintaining maximum strength levels?

The three basic body types, Meso, Endo, and Ectomorph, vary in the size of the bone structure. However, the basic physiology in handling nutrients is equal. Given the same basal metabolic rate and hormonal status, each will respond to the calorie identically. In identifying nutritional needs of these three, a basic goal must be set. For example, bodyweight, measurements, total % of bodyfat, etc.

Find Out What Your Body Type Is HERE!

A nutritional program of high-energy foods such as the simple and complex carbohydrates, foods such as grains, cereals, potatoes, beans and peas, etc., plus fruits, juices, and vegetables should be primary and make up about 55-60% of the diet. Proteins from fish, chicken, turkey, and very, very lean beef should comprise about 20-25% of the diet, and the remaining calories come from fats--unsaturated oils.

Supplementing of these three types will depend, of course, on the individual's lifestyle, eating habits, training routines, and goals. Both calories and nutrients, including the vitamins/minerals, should be met from the diet. Over supplementation can prove to be deleterious. Therefore, supplement only when the need arises such as a dislike for milk and dairy products, i.e., calcium.

What type of Supplements are good for creating an ANABOLIC STATE for the natural bodybuilder (male or female) void of steroid usage? Dosages (determined by age, sex, and bodyweight) for the 3 somato types?

According to the definition, the term "anabolic state" means in a state of growth or building. The role of protein is to both build and repair tissue. Being in an anabolic state, therefore, would require your body to build, say, muscle tissue. For adults, the most common is after surgery or injury. But for the powerlifter or bodybuilder, the term anabolic, or rather "anabolic steroids," applies to that person, man or woman, who wishes to gain muscular tissue. Unfortunately, no amount of good eating, supplements, powders, pills, etc., will advance a person into this state. Only the demand of physical activity, weight resistance, lifting, will create that demand. Then it is up to that person to furnish the necessary nutrients for growth.

Which Brand-Name Supplements on the market would create the above effect?

As far as what brand of supplements, doses, etc., on the market, each is simply a supplement. Whether multi-complex vitamin/mineral supplement or a specific amino acid, a supplement refers to "an addition to the existing basic nutritional status." Anabolic steroids are hormones, not nutrients. They alter the metabolism of the cell's ability to utilize protein toward growth, i.e. protein retention/utilization. But again, the proper nutrients must be there in order for growth to occur. Also, the demand of an exercise routine must be there in order for growth to occur. No over-the-counter supplement, liquid, powder, or tablet, will create that effect.

How much Sugar (those found in the foods we take in as well as table sugars) does the AVERAGE PERSON (child, teen, middle age, elderly) ingest in a year's time?

The latest survey found that the average person in the United States, eating an average diet, consumed an average of 128 pounds of sugar per year. Realize that is up from only 4 pounds consumed about 100 years ago!

Sugar interferes with Protein Resynthesis; how does this take place, and how much protein is destroyed?

There is a myth that sugar "interferes with protein synthesis." In fact, sugar, glucose, indeed exerts a protein-sparing action. If there is a shortage of energy, sugar, the body will turn to protein for its energy supply. A waste of protein, yes, but nature takes care of your body's priority--energy. Physiologically, your body utilizes the B-complex family of vitamins for both protein and energy metabolism. And, therefore, it could be said that excessive sugar, table sugar, such as sucrose, a fruit sugar, fructose, milk sugar, lactose, etc., all require B vitamins for digestion, especially Thiamin or vitamin B12, to "interfere" with protein's need for a certain vitamin (co-enzyme).

How much sugar depends on, of course, the overall CHO-protein ratio. However, there is more harm in too few calories from CHO including table sugar than there is in excess sugar. The point is to secure your energy needs from fruit, vegetables, grain, to secure plenty of energy and B vitamins from cereals, breads, etc.

Why do TEENS on the average not experience Sugar-Related Problems as opposed to a person in their mid-20s or 30s, for example?

I'm not fully aware that teens do not experience sugar-related problems. Teens have a tremendous energy for growth requirement. Therefore, 3500 calories for a teen will be almost entirely utilized, where 3500 calories for an adult whose basal metabolism os lower may store a greater portion of the calories ingested. Also, teens tend to be more active physically.

Diabetes is a combination of a genetic/obese/hormonal problem. In the case of adult-onset diabetes, obesity is often considered a major risk factor.

How much Glycogen will a male and female bodybuilder store in the muscle and liver and glucose in the bloodstream? Depending on existing bodyweight, how much will this glycogen content vary?

The average person would store approximately 375 to 475 grams of glycogen (about 12 ounces) in their muscles and liver. Figures vary, of course, depending on the size of the individual, overall nutritional status, and conditioning. Normally, glycogen depletion will occur in approximately 24 hours.

It has been mentioned many times that blood sugar (glucose) and muscle glycogen will only accommodate a high-intensity workout of 1-1/2 to 2 hours at most. How much Glucose and Glycogen is the average male or female bodybuilder using during a medium workout with progressive resistance devices? Low intensity?

Balance studies, the studies performed on volunteers in the process of determining how many calories are utilized in an activity, are at the best, extremely difficult, time-consuming, and expensive. Although energy expenditures for individuals will vary, realize that even a particular individual may vary in energy consumption for a movement. One variable is the intensity of the movement and for the workout.

For a heavy weight-training session, on the average, a person will burn about 612 calories per hour... For calisthenics, a light session will burn about 272 calories/hour while a heavy session, about 544. Aerobics: light session, 204; medium, 340; and a heavy session, about 544 calories. By the way, kissing will burn from 16 to 30 calories an hour. Again, it depends on the individual(s), the type, and, of course, intensity!

Does a bodybuilder ever use Reserved Glycogen from the liver (as is the case in carb depletion and loading specifically) when muscle glycogen is exhausted during a workout of normal circumstances?

Studies have shown that athletes who train exhaustively over a period of 2-3 successive days will deplete muscle and liver glycogen. Diet plays a part in that if a high CHO are ingested (55-60%) less fatigue will show on days 2 and 3. Also, recuperation will be more rapid in the high CHO diet. Full recuperation, however, may take from 2-4 days of CHO and rest.

A confusing situation presents itself to the above question in that many proclaimed nutritionists and bodybuilding experts say that, when muscle glycogen is depleted, fat stores are then used as Energy Substrate. How can this be when over and over it has been said that, during an anaerobic workout, there is not sufficient time for the conversion of fatty acid stores into energy substrate and that protein or amino content is the secondary source of energy for anaerobic workouts?

The question is essentially correct. There is not sufficient time for fats-proteins to be utilized as energy in an anaerobic workout. Remember, though, the duration of such movements are only about 90-120 seconds. Once movement continues past this time frame, both anaerobic systems will need to be employed for energy production...

Anaerobic - phosphates
CHO glucose > pyruvic acid
Aerobic - CHO - protein - fats
The question implies stores of glycogen. Remember, after successive days of intense workouts, muscle glycogen may be nearly depleted, but liver glycogen is restored much more rapidly. Time of movement is the key. The first 90-120 seconds produces more glycogen; beyond, a combination of CHO - protein - fats.

Do the questions above have any direct bearing to "Hitting The Wall" ... where glycogen stores in certain muscle extremities deplete themselves? If this is the case, shouldn't smaller body parts such as the arms employ less sets, due to less glycogen storage, as opposed to larger body parts such as the thighs and back?

Glycogen use is a constant rate of depletion of stores, not a quantitative depletion. Certain variables such as individual energy output of muscles involved will play a part in "hitting the wall"; however, the rate is constant throughout.

How does a bodybuilder know how much of a particular supplement he or she is Absorbing? For example, if a person takes in 32 grams of complete protein, how can he be sure if the absorption rate is 50% or 75% or even 100% of the actual intake?

Protein absorption is usually around 92% of intake with variables consisting of the specific foods, status of individual, nutrition, psychological profile (i.e., stress). Absorption rate, though, is constant. Animal proteins are absorbed at a higher rate (95%), whereas vegetable proteins are absorbed below 95%, possibly 75-90%. Fats are generally absorbed at the rate of 95% and carbs at 97%.

I'm curious as to how supplement companies make Time-Released Vitamins work?

There are many ways that companies produce "time-released capsules." One of the most predominant is the use of wax. The capsule itself is a gelatin (gelatinous compound) that will dissolve quickly in the stomach. The entire batch of pills is then sprayed with sugar or carbohydrate. This batch is separated, 1/3 sugar coated, and the remaining 2/3 of the batch is then coated with a waxy type substance. This batch is divided into a 1/3 and the remaining batch is covered again with another coating of wax.

The idea is that the sugar coated batch, or 1/3 of the tiny pills in the capsule, will be released in the stomach (as the gelatin capsule is dissolved), quickly releasing the "vitamin." The remaining 2/3 batch or the waxy coated pills will take a bit longer to dissolve. Of course, this is calculated to the degree of coatings or thickness of the wax, i.e., the greater the waxy coatings, the longer the time of dissolving.

Some authorities on nutrition (the late Vince Gironda) say that it is a good idea to take Vitamin Supplements for 4 to 5 days consecutively, then cease taking any vitamin supplements for at least 72 hours. Why is this recommended, and what is metabolically happening in the body during this time?

I am familiar with Vince Gironda's theory. However, that is an ambiguous statement. For example, if you are deprived of any of the water soluble vitamins for up to 72 hours, your storage water soluble pool will become depleted. Serious metabolic consequences will occur as a result.

Another consideration is that one may adapt to megadoses of vitamin C, for example. If the body does adapt to a larger-than-normal vitamin C requirement, once this supplemental is discontinued, deficiency symptoms may occur. Fat soluble vitamins A, D, E, and K are not subject to temporary inadequacies/deficiencies in the daily diet. However, this does depend on normal nutrition status.

What are some definite things a bodybuilder (male or female) can do to LOWER his or her Metabolic Set-Point in order to gain muscle bodyweight?

Personally, I wouldn't advise anyone to seek ways to lower their metabolic rate. If you wish to gain weight, then employ the correct exercise/diet plan. However, metabolic rates will fall during periods of sustained physical inactivity. The weight you would gain, therefore, would be adipose tissue while your muscles would atrophy.

What can a person do to SPEED UP the Metabolic Set-Point in order to lose bodyfat?

Recent studies indicate that aerobics (especially cross training of such) will increase the BMR for a period of up to 72 hours. Thus, a regular workout of 3 days or more per week will keep the BMR higher than normal.

If a bodybuilder is decreasing his or her Daily Caloric Intake by 1000 calories (this has been determined to be the maximum that one can decrease in a daily diet to ensure losing maximum bodyfat without much muscle tissue loss), then a problem arises in the following hypothetical example.

A hard-working bodybuilder weighs 200 lbs. and takes in 4000 calories to maintain his present weight. Deciding to lose 10 lbs., the bodybuilder decreases his caloric intake by 1000 calories (to ensure the loss of 2 lbs. of bodyfat a week and no more) to 3000 calories.

Five weeks into the bodyfat weight loss plan, a new 190-lb. bodyweight is achieved. The bodybuilder has reached is goal successfully. Great, but a problem arises in that a 190-lb. bodyweight utilizes an average of 3800 calories. The bodybuilder, after using 3000 calories a day diet, must now increase back up to 3800 calories to maintain a new bodyweight. How can he do this without gaining the 10 lb. loss back?

When the bodybuilder "achieves" his desired bodyweight of 190 lbs., 3800 calories should, with everything constant, maintain his 190 lbs. while in the state of weight reduction. Let's say he wanted to go to 180 lbs. He would then reduce his caloric intake to 2800. Once his desired bodyweight is achieved, then approximately 3600 will "hold" his present 180 lbs. of bodyweight.

Does the above have something to do with a New Established Metabolic Set-Point?

No! The set-point is a theory that focuses in on your body's system of holding a bodyweight at a particular set point such as 190 lbs. Workouts targeted aerobically will elevate the set to a higher point, thus burning more calories at the basal metabolic level. The above question refers to calorie maneuvering, not metabolic maneuvering.

Is the Metabolic Set-Point a KEY FACTOR as to why some individuals can't seem to lose even 5 lbs. of bodyweight (be it bodyfat, muscle, or water) after being on a 1000 calories a day reduction for weeks?

I agree with studies done on the BMR that will lower according to calorie intake. Factors that will influence resisting weight loss are the standard (1) activity, (2) number of fat cells, standard number at birth, (3) reduction of caloric intake.

It is stated for Health Purposes that a woman should not drop below 1200 calories per day when on a fat reduction diet. How would this work for a female who is only 110 lbs. and takes in 1300 to 1400 calories to maintain this bodyweight? In other words, if this person's desire was to lose 3 to 5 lbs., she most certainly could not reduce her caloric intake by more than 200 calories to meet the above 1200 minimum, and in doing so, she might only experience slightly less than a 1/2 lb. drop in body weight a week. Overall it would take her 6 to 10 weeks to lose on a program of this nature.

It seems that the guidelines of DROPPING 1000 CALORIES PER DAY to lose a pound a week would vary greatly depending on the sex of the person involved and their bodyweight and caloric needs. Likewise, it is recommended that a male not drop below 1500 calories per day when on a fat reduction diet. If the bodybuilder in question 24 had dropped down to 1500 calories per day from the 3000 he was at when he was losing a pound of fat a week, he most surely would have lost much in the way of muscle tissue rather than fat stores. Can you clarify this existing problem? The problem being the rule of caloric intakes of 1200 for women and 1500 for men.

The question of 1200-1500 for women and men respectively is a good basic guideline. The problem arises particularly for a woman in receiving the proper nutrients in a package of 1200 calories. Dropping below 1200 to 1000 or even 800 accentuates the problem. I believe that, for a short duration of say 6-8 weeks, a 1000 or even 800 calories could be adhered to safely. Supplements in the form of a quality multivitamin-mineral would elevate the nutrient intake to the normal RDA standards.

It has been stated that 22% of a pound of Pure Muscle is protein. This is roughly 132 calories or 33 grams. Yet another reference says that there are 6 grams of protein per ounce in a pound of muscle, which suggests 384 calories or 96 grams per pound. This then would suggest that 66% of the calories of a muscle are protein. Which reference is correct?

Actually, 22% would be an average % of protein. In reality, a muscle may range from 15-22% or higher depending on the strength and integrity of the muscle.

How are the 12 Nonessential Amino Acids produced in the body?

The nonessential, commonly called due to the fact that the body, specifically the liver, can manufacture these as needed. From the 8 essential amino acids, the body has the ability to put together the remaining 12 amino acids. Also, remember that it is relatively easy to acquire the 12 nonessential acids as compared to the essential 8.

One gram or Carbohydrate contains 3 parts water. Can this be simplified into a more acceptable example?

A chemist's view of a glucose (carbohydrate) molecule is composed of 24 atoms: 6 carbon, 12 hydrogen, and 6 oxygen, or C6 H12 O6. Thus, carbohydrates contains 6 carbon atoms and 6 H2O atoms. When a pair of these are joined, one of the H and one of the OH are removed in the joining process, called condensation reaction; water is formed. Also, hydrolysis occurs when these 2 are split for energy release.

How does the Bodily Physiology Process determine that the reduction of 500 Kcals for bodyfat loss is to be taken from fat stores and not from muscle tissue (since the 500 Kcal reduction is so remarkably close to the number of Kcals in a pound of muscle)?

This question is extremely good and challenging. There have been people who have been researching this for years because they've been trying to spare muscle tissue from deprivation and the body does tend to deprive it during the extreme diets. There is no doubt about it, and what they've been trying to do is, at least in Europe, we understand they're working with new enzymes now that are supposed to stop the body from using its protein caloric intakes, and some of them use much more extreme examples than you do.

It's almost binge and starve things where one day a week they might go up to 40000 and the next day they go down to 3200. Out in California, a couple of bodybuilders I know of were dieting, and one of them was using a system where he was just taking a steady amount of calories and at the time he was really trying to lose weight, so he was well down into the 1200 and 1300 calorie range, which was really silly for a person his size of 285 pounds, but he was doing it.

Now, the other bodybuilder was using an alternate system where he'd diet at that rate for maybe three or four days out of the week, and he'd exceed it for maybe three or four days out of the week but never go above 3000. But the point is, the 285-pound bodybuilder did lose more weight than the second bodybuilder did over time, but that could have been because of genetic determinants rather than just any pat statement that I could make on the subject.

But overall, I think, you can't take it on a daily approach you have to take it on a weekly, monthly, yearly approach and then add up the total amount of calories. At least, that is what science says. Then you can have a determinant, but we're not convinced that that's necessarily true. I kind of think that, if you do oscillate stresses like that, you can promote some results and maybe some of them will be protein saving rather than protein depleting, and this stores, but they're having mixed results with this. The body still seems to do this as much as it does with fats.

What I've read and what some people surmise is that, early on in our primordial past, the need for fat was something to see us through the lean times and was just as important as our muscle mass for that reason alone. And for that reason, it is somewhat protected, and what they are trying to do is beat that basic need. It is going to take some type of chemistry to do it, but we think they are on the right track, and if they get established what nutrients need to be taken to protect your protein levels and muscle tissues, then they've got the ideal weight losing tool there. But we cannot assume that a muscle only has 600, a pound of muscle only has 600 kilocalories.

That's incorrect. It has close to 2000, so we got to be careful with that. But you're right; you know, as well as attacking fat it will attack the muscle but to a lesser degree. It will always go toward the fat at the cost of some of the protein tissues, especially as you come closer to your ideal weight, but even then it will still spare fat to some extent. It will keep a reserve of fat handy just in case of emergency needs. It's interesting how we evolved that capacity.

Some nutritionists state that by eating less, the Basal Metabolic Rate will slow down in an effort to conserve more fat calories. Wouldn't this be a problem for the somato type ectomorph who is trying to slow down his or her already fast metabolism? Wouldn't this person even have a MORE DIFFICULT time gaining muscle weight because of this?

When you go into diet, it does slow down your BMR to a certain extent. That's been proven, but with an ectomorph, this normally isn't a factor, because he's not eating less, he's trying to eat more. He's already got a high basal metabolic rate, and we're trying to exceed it willfully, so we are talking about quite the opposite things. One of the problems with him is to exceed his basal metabolic rate.

We're really going to have to pump the old food into him, and his system may not be that efficient at it. We've seen it happen that these types of ectomorphs can make some gains if we really do put the food and supplements to them. We heard of a seven-foot guy from Denmark who attended a major university in the States. The guy weighed 89 pounds, and in little over a year, the strength trainer got him up to 220 pounds just by basic bodybuilding procedures. He was about as ectomorphic as you can get.

So it can be done, but the key thing here for the ectomorph is to dramatically increase his daily caloric intake and actually hurt his efficiency rather than help it. You want to hurt his efficiency in order for him to gain some bodyweight. The fat person is just too efficient to begin with, and that's the whole problem with fatties.

What is the minimal amount of daily complete PROTEINS, COMPLEX CARBS, and POLYUNSATURATED FATS a person can take in before the body is adversely affected? I am referring to the Radical Diets that the competitive bodybuilder sometimes follows.

When we start getting underneath a person's BMR levels, that's when we're starting to ask for trouble, because BMR levels are determinants of normal functions. The Soviets call this "delayed" restoration. You need to repair, rebuild, or replace, and when we start getting under our BMR levels for protracted periods of time, we're asking for real serious problems.

A bodybuilder has to do it two or three weeks, maybe four weeks at the longest, before a meet, and his system can take that kind of stress. But if you protract that stress of contest dieting over a long period of time, then you're asking for all sorts of trouble. I would say that, before a person is adversely affected, that's a determinant because that's going to be different for every individual. They're going to lose mass, and they can lose a lot of that.

Look at the World War II prison camps. People lived for years that way, but they were adversely affected. And incidentally, a lot of them gained back their mass, and that's where anabolic steroids started coming into vogue during that period of time. A lot of them never really came back quite to the same as the extent before they were put through this ordeal by the fascists, so it is a problem but it's not a tremendous problem if it's done in short durations.

What is the PROPER RATIO of each nonessential amino acid to each essential amino acid in order for a person to receive Optimum Nutritional Value?

Well, this will be a first. I don't know! I don't have a clue, and the reason I don't have a clue is because nonessential amino acids are produced within the body out of components of various free-floating amino acids that are available. So how can I answer such a question? The essential amino acids, granted, they are -- some of their byproducts are some of those that are used in creating essential amino acids. But there are also other sources for this, and some of them are indigenous within the body because, remember, the body does a lot of protein resynthesis itself. So these aren't directly attributed to the diet per se so here again I've been given a question that I can't really answer properly.

List the P.E.R. (Protein efficiency ratio) of the top fifty foods with milk and eggs being the top of the line and going from that point.

You could do that with a book, and yd be better off to do it with a book. I don't have that book in front of me. I've seen the tables; they list them all. I would suggest that, if there's a university or even a high school nearby, you go see their nutritional person, even a hospital, and they'll have these books that'll list these foods in their order of value.

One part Salt or Sodium holds 180 parts water. Can this be explained in simpler terms? For example, if one had a teaspoon of salt, how much water would be attached to this?

I don't understand how one part salt holds 180 parts of water. I don't understand that whole concept at all. I presume they mean it retains 180 parts of water, and that's not true. That's one of those determinant things. That depends on the individual very much.

Some people, e.g. colored people, retain salt at a much greater rate than do white folks simply because in their native country they used to sweat more. It was a mechanism to avoid losing salt in their sweat. It was so hot, they did used to sweat but they didn't sweat out the same salt products that we would, and hence they evolved this mechanism where they retained salt, and this is one of the primary causes of some of the hypertension we see in some ethnic blacks vis-a-vis the Caucasians.

I don't think you can state in this question that one part of salt holds 180 parts of water. I think that is an erroneous statement. I'd have to see some backup on that. It doesn't seem to make much sense to me. That would mean one gram of sodium chloride would hold back 180 grams of water. Systemically, there might be something to it, but I'd have to see the research in order to be able to make any kind of intelligent assessment of that.

Can a bodybuilder employ the nutritional concepts of Carbohydrate Loading/Depletion and sodium loading together prior to an UPCOMING CONTEST? If so, how might this plan be accomplished?

Carbohydrate loading and depletion doesn't have that much relevance to a bodybuilder. Those are things that you do for endurance-type events like marathon running and whatnot. They don't really have any validity to a bodybuilder, and sodium loading is dangerous; it's not something you want to do.

For neurological reasons, it's not something you want to do. You can cause some aberration and a whole bunch of calcium channel responses by doing this, and you can make a person subject to spasms and all sorts of muscular problems, too, including cramping. Carbohydrate loading and depletion is not advocated for a bodybuilder just coming up to a contest. There's no point in it. It is primarily an endurance-building tool, it's not a bodybuilding tool.

It just goes to show that the body will jump on anything that seems to work. Carbohydrate loading is used by marathon runners. What they do is they deprive themselves of carbohydrates to make their system more amenable to uptakes, and then a day before their big meet, they load up with the carbs, and their system will be functioning at peak efficiency, and it will absorb these carbs as they are running along and hence the theory, and it's proving to be somewhat advantageous.

But sodium loading has a whole bunch of concomitant ills that make it just something you don't want to do. I don't know anybody who wants to do that unless they're in an environment where they're losing a lot of sodium through sweating. And, if so, this also doesn't have much to do with bodybuilding unless you're bodybuilding in a very damp environment, and then you can get that in your normal diet rather than loading it into yourselves.

That's like taking the salt pills that they used to use before really hot days out on football fields. They don't do that any more simply because we found out that sodium has a lot of negative implications. But it is necessary and essential in moderate amounts (200-2000 milligrams) for a normal, healthy person who is not suffering from high blood pressure or hypertension.

How is it possible that exercise suppresses the hunger factor by supposedly raising the Blood Sugar Level when it is in fact exercise which DEPLETES BLOOD GLUCOSE AND MUSCLE GLYCOGEN LEVELS during exercise?

What happens in exercise is that the liver also supplies a lot of stores of glycogen that's broken down into glucose, and this is put into the blood stream in response to a depletion of glucose and glycogen supplies in the blood and the muscles themselves. So that's why this phenomenon takes place. Whats happening is the liver is simply pumping out its supply of glycogen and incidentally, after a few hours go by, the liver starts telling your, "hey, I want to restock." So this phenomenon that exercise does prevent hunger is true, but it is only true for a certain amount of time, and then after that time, the liver starts saying, "feed me," "feed me," and you do.

It has been suggested that Starvation Diets that include no accompanying high-intensity exercises will cause a loss in bodyweight of approximately 1/3 fat and 2/3 muscle loss. How soon after a starvation diet begins (10 days, one month, 92 days?) Does this process begin?

The figures that you quote are very much the initial response to extreme starvation diets, later on in response, and there is no absolute determinant, because once again that depends on the individual. But I'd say probably within 30-40 days you're getting a lot more efficient with your fatty acid metabolism and probably much before that time, so that ratio changes.

Of course, it also depends somewhat on the activity of the individual, too, because there will be some protein salvation toward the latter stages of any starvation diet, and that's a bona fide fact. You notice the body does try and protect a certain amount of protein mass, and at the loss of the fat, and that's essential like unto death, although it will always save some fat like we mentioned earlier. It will always do that; again, one of its defense mechanisms.

Just exactly how does the body protect muscle loss when diet is accompanied with High-Intensity Exercise as opposed to fat and muscle loss when no high-intensity training is followed?

One of the mechanisms, and this is just theoretical, mind you, is that, when you're working out and dieting, there's a lot of byproducts that are produced, and some of these byproducts supposedly may put a chemical damper of sorts on the body's tendency to go into attacks on protein or muscle mass because it reads this as, these things are being used and can't be used as one of the sources of energy. That's one of the theories that is used on this.

It's been an observational thing with us that, if you have a bodybuilder who is training and dieting moderately, he tends not to lose the same degree of muscle mass as would be the case of an athlete who is dieting intensely and isn't doing much. I surmise this response is due to the byproducts that are being built up in the system of the active athlete and that these byproducts spare his protein. Now, grant you, this is theoretical, but it seems to be plausible, doesn't it?

Of course, if it's a very severe diet where you're cutting calories by 40-50%, well, then, this isn't going to be in effect. You're going to still have this problem with muscle mass loss, but maybe not to the same extent as you get with an individual who did nothing at all. But at this stage it still might not be to any great extent, the difference in terms of protein loss, during the initial phases.

During the latter phases, it might not be so bad, though. I knew one strength athlete who once went from 322 pounds, as a super heavyweight, down to about 170 pounds, and that's the truth, and at 180 he was still at about 14-15 percent body fat, and at 322 pounds he was 31 percent body fat. So it lets you know that even though he had lost all that great mass, he had lost a lot of muscle tissue, and it showed in his lifts accordingly.

Trying to spare muscle tissue from loss is one of the most difficult propositions, and that's why I'm encouraged by research that's going toward the enzymatic levels. I surmise that some day, probably 10-15 years down the road, they're going to come up with a chemical that people an take, either orally or injectable, that will prevent some of those things we see with protein loss during dieting, and this will be a great boon, incidentally. It's one of the things that they're researching now; it's right on the cutting edge.

It is generally agreed that Aerobic Training of a minimum of 20 minutes per session will burn bodyfat and will continue to do so for several hours (4-6) later, while revving up the metabolic mechanics by as much as 25% over its norm. A question therefore arises: what type of bodyweight is lost if a bodybuilder (male or female) chooses not to follow an aerobic plan for fat reduction and opts to use anaerobic weight training only?

I don't necessarily generally agree with this question. It assumes that you have already burned off your glycogen and glucose supplies, which is highly probable in aerobic training, and that will cause you to go into fatty acid metabolism, which will persist for some time. But this assumes that you've totally depleted that supply or depleted it to such an extent that you evoke the fatty acid metabolism response, and this also assumes that you are not taking in any nutrients in the meantime that will replace your glucose and glycogen supplies. But even if you did, the fatty acid metabolism synthesis would already be started, but it could be halted relatively quickly.

As far as using anaerobic weight training to lose weight, that's like using a hammer to pound in screws. There are better tools to use for it, that's for sure. You're not going to get the best results by using anaerobic weight training as a dietary aid for two reasons.

One, it simply doesn't burn off a sufficient amount of calories (though some would say it is better to burn calories through exercise than to restrict them from dieting). Two, it's more or less made for building and not reducing, and here we've got an improper tool used for the wrong purpose. And three, we can't determine what type of bodyweight is lost no matter what the person is using for a system that is adjunct to his diet.

The primary concern here is diet and not exercise. Exercise is good, and it's great, and as we were explaining earlier, it will add to the amount of calories you burn off over the course of a day or two. But it's not significant compared to the body's basal metabolic rate to begin with, as I said. You can maybe burn off 10-20% more calories than you normally would if you're doing really incredibly intense activities, and I don't care if they're aerobic or anaerobic. It won't be a different type of body fat that is burned off. It will be the same old body fat.

Of course, if you go into a state of intense dieting, and I've also mentioned this, before you can go into protein deprivation, which is common for the system to do. Its first response to starvation is to attack the stores of protein that are available, and usually these are stored in organs much like glycogen is; they're stored in the bile form. But it'll deplete these reserves during the initial phase of starvation while fatty acid metabolsim pathways are established and made more efficient.

What type of Bodyweight (percentage of fat to muscle tissue) can one expect to lose on a high-intensity weight program combined with aerobic training?

You have asked a question that can't be answered here. The reason it can't be answered is because you don't throw into consideration the dietary factor that is happening. What type of bodyweight can one expect to lose on a high-intensity training program combined with aerobic training? Well, it depends on how many calories a person is taking in and the percentage of net fat to muscle tissue loss will also depend on what kind of diet a person is taking in, not only that but what their metabolic rate is and other genetic determinants, that make a pat answer to this question impossible.

When a bodybuilder (male or female) is Losing Bodyfat, at what point of an existing bodyfat percentage (begins with 18% bodyfat and is nearing 9%) does this person actually go from losing subcutaneous fat (fat between the muscle and skin) to losing intercellular bodyfat (fat that is in the muscle fiber itself)?

The loss of fat is always subcutaneous and intracellular. It's not one or the other, and it's not that we have a certain point where we switch over, as you are in a time of caloric deprivation and these sources of energy are going to be drawn upon from all fat stores, and these can be stored subcutaneously or intracellularly. I'll tell you, subcutaneous fat stores immediately under the skin are some of the slowest to go, though, and hence you have a lot of people who may have been 18, even 30% bodyfat, and they get their bodyweight maybe down to 8 or 10% bodyfat. Well, they have a real problem -- loose skin and a lot of adipose tissue under it.

Those are called the apparent cells, and those things, they don't ever really totally go away. The number of cells remains relatively constant so that is one of the problems you get into when you have a person who used to be very overweight and then lost a bunch of it.

Incidentally, there isn't that much intracellular muscle fat that is in the muscle cell fiber itself; we don't get much of that. That statement there is unsubstantiated; there is a degree of it. In a very obese person, there is a greater degree than there is in a muscular person, but most of the fat stores are subcutaneous, and that's the main problem, because you can remove all those fat subcutaneous stores but you will still have the apparent cells, and the apparent cells are the original cells that you had when you were a kid that you hypertrophied to begin with. Even though they are in a state of deprivation, they're still there.

A Final Comment

I am sorry I couldn't give more specific answers to some of the questions that were asked, but some of the issues within the questions didn't have any specifics. Some of my viewpoints aren't universally accepted. They are based on my personal research and view of the nutritional sciences.

I have never done things according to what the standard view was. I am an innovator, I like to think. So I don't always accept what is written on a piece of paper as truth and I think this is of prime concern to anyone that's going to enter into the iron game as a nutritionist, bodybuilder or strength athlete or perhaps as a personal trainer or bodybuilding coach. Having said that, I hope that you enjoyed reading this information as much as I have had in writing it.

Check Out Dennis' Training Reports At www.dennisbweis.com!

yukonherc@kpunet.net

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KEFE · 07-21-2006, 04:18 PM

Stemming from the frequent observation that cigarette smokers tend to maintain lower body weights than their non-smoking counterparts, it is an intriguing idea that by using a nicotine product (such as a patch or gum), one could experience beneficial body composition effects while avoiding the carcinogenic dangers of cigarette smoke. In this issue of "Chemically Correct," we take an in-depth look at the science behind one of the world's most popular drugs.

Chemistry

Despite having similar stimulant qualities, nicotine has a distinct chemical structure from the phenylethylamines such as amphetamine and ephedrine. As opposed to these substances, nicotine is comprised of a pyridine ring connected to a pyrrolidine ring. There are two stereoisomers, (-)-nicotine being the active isomer and having the most affinity for nicotinic acetylcholine receptors (nAChr). Because nicotine is a weak base, it requires an alkaline environment to cross cell membranes (1).

This explains the tobacco companies' use of the controversial "ammonia chemistry" to boost cigarette impact. What makes the chemical structure of nicotine particularly fascinating (or not particularly so, depending how you look at it) is its resemblance to the acetylcholine (ACh) molecule. Because of ACh's flexibility as a molecule, it can be configured to resemble nicotine. Both the pyridine nitrogen of nicotine and the keto oxygen of ACh are electron donors, while the positive charge of nicotine's pyrrolidine nitrogen is similar to that of ACh's nitrogen. Using computer graphics, the two molecules are even super-imposable (2).

Pharmacology

Although the pharmacological effects of nicotine span across multiple receptor systems, the primary mode of action is elicited through nicotinic acetylcholine receptors (nAChr's) (3). These receptors are divided into subunits: alpha2-alpha7 and beta2-beta4. It is known that nicotine binds with the highest affinity to the alpha4beta2 subunit, with an affinity approximately 13 times greater than ACh itself (4).

While the alpha4beta2 subunit appears to be responsible for most of nicotine's pharmacological effects-as determined by the use of genetically altered knockout mice-other subtypes may contribute as well. Particularly, alpha6 and beta3 impact sensitization and reinforcement of nicotine and alpha7 for nicotine's anti-anxiety effect (5,6). But the pharmacology does not end there, as it's not merely the nAChr subtype that does all the magic, but rather the cascade of events that occur once that particular subtype is triggered. This includes nicotine's effects on other neurotransmitter systems.

Dopamine

Dopamine neurons in the ventral tegmental area and the substantia nigra have nAChr's (particularly the alpha4beta2 and alpha3beta2 subunits) located on their nerve terminal membranes; when these receptors are stimulated, dopamine is secreted (7,8,9,10). Nicotine-evoked glutamate release can enhance such secretion due to the presence of NMDA receptors on the dopamine terminals (11, 12). However, despite such robust dopamine release, overflow of dopamine in areas of the brain like the nucleus accumbens is tightly controlled by the dopamine re-uptake system (13).

In order to overcome such an effect, a dopamine re-uptake inhibitor might prove very useful in potentiating nicotine's dopaminergic action. But even without a re-uptake inhibitor, chronic use of nicotine by itself can increase dopamine overflow (14), and it is the NMDA receptors that are at least somewhat responsible for this sensitization mechanism (15). Another sensitization mechanism could be induced via nicotine's upregulation of D1, D2, and D3 receptor mRNA (16,17).

A third mechanism by which dopamine release is sensitized by chronic nicotine treatment is through increased tyrosine hydoxylase expression. Nicotine increases tyrosine hydroxylase mRNA in the brain, as well as the actual tyrosine hydroxylase protein (18). Since tyrosine hydroxylase is the limiting factor in the conversion of L-tyrosine to dopamine, nicotine should result in increased synthesis of dopamine, assuming that L-tyrosine intake is adequate. And indeed, when L-tyrosine and nicotine are administered together in-vitro to human lymphocytes, synthesis of L-Dopa and norepinephrine commences. (19)

Monoamine Oxidase type B (MAO-B) is one of the enzymes responsible for degrading dopamine. It's been known for some time that cigarette smoke has the capability of irreversibly inhibiting MAO-B (20). And while nicotine metabolite concentration is inversely proportional to MAO-B levels, nicotine itself does not inhibit MAO-B (21). Inhibition of MAO-B compounded by nicotine's effects on dopamine release is probably one of the primary reasons why cigarettes are so rewarding and might add to their effect on body composition. In order to potentiate nicotine's dopaminergic action without smoking, one could take the MAO-B inhibitor l-deprenyl. Also, since l-deprenyl has dopamine re-uptake blocking activity (22), it would provide a double mechanism for making nicotine's effect on dopamine more pronounced.

Noradrenaline

As with dopamine, nicotine elicits noradrenaline secretion by binding to nAChr's on noradrenergic neurons (3). Chronic nicotine administration will cause sensitization to its effects on NA release through increased expression of tyrosine hydroxylase (23,18). An indirect mechanism by which nicotine releases NA is through secretion of GABA (24). But that doesn't make sense, you might assert, as GABA is an inhibitory neurotransmitter, right? Right; but by some unknown mechanism, activation of the GABA-A receptor stimulates NA release (25). Effects of nicotine on GABA will be discussed later.

Eventually, with chronic nicotine infusion, NA overflow is abolished, alluding to the possibility of receptor desensitization (3). Interestingly enough, this phenomenon might add to the reinforcing effects of nicotine use. Because NA release is a component of the response to stressful stimuli (26), halting NA overflow during a stressful situation would explain once more the calming effects of smoking (3, 27).

Serotonin

Nicotine increases the release of serotonin in various parts of the brain, though to a lesser extent than the catecholamines. Mixed evidence exists to whether serotonergic neurons express nAChr's (28,29). Instead, nicotine induced 5-HT release has been attributed to stimulation of nicotinic receptors located in the dorsal raphe nucleus, and such stimulation appears to be directly responsible for the anxiolytic effects of nicotine (28,30).

Serotonin release is controlled by several serotonergic-nicotinic interactions. One such example is that while stimulation of nicotinic receptors leads to 5-HT release (31), stimulation of 5-HT1A receptors will inhibit ACh release (33). Nicotine also increases serotonin transporter density-another inhibitory response to increased 5-HT release (34).

Since this is the case, one might wonder whether it would make sense to add an SSRI to a nicotine regimen? The answer is probably not; sensitization to nicotine's stimulatory effects has been shown to be blocked by increasing 5-HT levels with the SSRI citalopram, known more commonly as Celexa (35). Finally, in food-deprived rats, tryptophan hydroxylase and serotonin synthesis is upregulated by nicotine (36). This is probably a very important mechanism by which nicotine's exerts its appetite and weight-controlling effects.

GABA

Those who can remember their elementary school D.A.R.E seminar ("Drugs Are Really Expensive" was our favorite interpretation) might recall that nicotine fell under the category of "stimulants." Such a designation baffled many of us given that most people report they get a calming effect from smoking. So which is it: a stimulant, or a relaxant? So far we've mentioned two mechanisms by which nicotine might exert anxiolysis: desensitizing the noradrenergic response to stress and via the increase of serotonin release. The third mechanism by which this may occur is GABAergic in nature.

GABAergic neurons express nAChr's (37), and when stimulated by nicotine increase GABA release (38). Nicotine also decreases the expression of the GABA-B1 receptor, which serves as an inhibitory mechanism on GABA release and thereby minimizes negative feedback (39).

Leptin and Neuropeptide Y

While evidence of increased dopaminergic and serotonergic activity does much to explain nicotine's effects on body weight and food intake, such a discussion would not be complete without reference to the food intake regulators leptin and neuropeptide Y (NPY). A detailed discussion of these two peptides is beyond the scope of this article; I refer those interested in a comprehensive review of the physiology and function behind these hormones to Par Deus' "Leptin: The Next Big Thing" series.

It would be wonderful if we could conclude that nicotine raises leptin levels, lowers neuropeptide Y levels, and in turn decreases appetite and body weight. Unfortunately, as is so often the case, nicotine's effects on these hormones are unclear, and often conflictual. Several studies have demonstrated that smokers have lower leptin levels than non-smokers (40,41,42), while others have established that nicotine raises leptin concentrations (43). In obese rats, nicotine was able to lower bodyweight independent of its effects on leptin levels (44). Such contradictions are somewhat reconciled when we accept that nicotine doesn't modulate leptin levels per se, but rather increases leptin receptor expression and sensitivity (44,45).

Similar confusions arise with Nicotine's effects on NPY, as nicotine has been shown to both increase (45) and decrease (46) NPY expression in the hypothalamus. These contradictions are slightly easier to digest when we take into account the conditions in each study. NPY expression decreased under food deprivation and higher nicotine doses (12mg/kg in rats), while it increased with lower doses of nicotine (2-6mg/kg). Interestingly, despite the scenario in which NPY expression was increased, anorectic effects were still prevalent, which suggests that nicotine's effects on NPY might be the product of a desensitization phenomenon (47).

Steroidogenesis

From a hormonal perspective, nicotine is attractive to male athletes because it can lower estrogen levels by competitively inhibiting the aromatase enzyme (48-52). Also beneficial might be the observation that in dogs, nicotine inhibits 3 alpha-hydroxysteroid dehydrogenase, preventing metabolism of DHT to a less potent androgen (53). While theoretically, this would allow one to gain increased benefits from DHT, it might also potentiate DHT's negative effects on the prostate and hairline.

Unfortunately, beyond individual inhibition of enzymes, nicotine and its metabolite cotinine appear to have a largely negative effect on steroidogenesis. Both nicotine and cotinine have been implicated in decreasing testosterone synthesis in rodent leydig cells (54,55). This decrease might be due to nicotine's effect on increased ACTH release, leading to increased circulating coritcosteroids, which have been known to alter sex hormone synthesis. While the in vivo action of nicotine on sex steroids might be less pronounced (55), those using nicotine with the purpose of aromatase inhibition should be aware of its other effects on steroidogenesis.

nAChr Desensitization or Upregulation?

In most neurotransmitter systems, chronic administration of an agonist results in receptor desensitization; this is not surprising in view of the body's tendency towards homeostasis. At first glance, nicotinic receptors appear to be no exception in this regard, given that overnight exposure to nicotine does indeed cause desensitization (59).

However, with chronic nicotine exposure, it appears that nicotinic receptors, particularly the alpha4beta2 subtype, undergo what is termed "functional upregulation." It is proposed that with chronic exposure, the number of high affinity versus low affinity receptors for nicotine actually increases, causing enhanced synaptic transmission of neurotransmitters (60). This upregulation could help elucidate nicotine's sustained effect on body weight, as well as its addictive qualities.

Mechanisms of Nicotine Addiction

In developed countries, it is estimated that tobacco use is the leading single cause of premature death (63). The irony of this statistic is that in developed countries, we are constantly being badgered about the dangers of tobacco use. In the end, the rewarding characteristics that tobacco and nicotine exert upon our neurochemistry are enough to overpower any voice of reason. So what's going on here?

Enhancement of dopaminergic activity is considered the universal trademark shared by addictive drugs. When dopamine transmission is impaired, animals will no longer self-administer addictive drugs, including nicotine (64). As we've already discussed, nicotine not only causes dopamine release but also increases the concentration of various dopamine receptors and induces glutamate release, sensitizing the dopaminergic response overtime. Add functional upregulation to the mix, and not only is the dopaminergic response to nicotine robust, it only gets better with continued use.

Putting dopamine aside for a minute, often overlooked is the role of serotonin in drug addiction. Serotonin is intimately involved with our ability to feel satiated as well as control impulsive behavior. Depletion of serotonin levels causes an increase in impulsive behavior as well as a tendency to prefer small immediate rewards to larger delayed rewards (65). It is hypothesized that nicotine may cause a shift in the "balance of power" by increasing dopamine function while simultaneously decreasing serotonin function (66). This hypothesis is supported by the observation that in the frontocortio and limbic areas of the brain, chronic nicotine exposure causes increased dopamine and reduced serotonin levels (67).

Related to impulsive behavior are nicotine's effects on the GABA system, which could theoretically lead to behavioral disinhibition, similar to alcohol. In context, "behavioral disinhibition" means that even when we know we shouldn't smoke, we reach for the cigarette anyway. The bottom line is that nicotine is so addictive not only because it effectively activates the reward centers of our brain (dopamine), it also partially impairs our decision-making ability through its actions on 5-HT and GABA.

Because the dynamics of nicotine addiction span across more than one receptor system, treatment for nicotine addiction should be just as complex. Despite the fact that SSRI's by themselves do little to aid in smoking cessation (80), there is some evidence that they might be of benefit when used in conjunction with transdermal nicotine (81). Thus, a complete "shotgun approach" to quitting nicotine (in whatever form) would include the use of proven effective dopaminergics such as bupropion and/or deprenyl (82,83) along with an SSRI.

Toxicity

Neurotoxicity

Two opposing concepts confound the issue of nicotine's neurotoxicity: nicotine has a protecting effect in Alzheimer's and Parkinson's disease due to antioxidant properties (68), yet can induce cognitive impairments in the offspring of smoking mothers from oxidative cellular injury (69). So is nicotine neurotoxic? At first glance, it would appear that the answer is yes, since nicotine can decrease glutathione levels and increase oxidative markers such as malondialdehyde, lactate dehydrogenase, hydrogen peroxide, and superoxide ion (69,70).

However, evidence of increased oxidative stress is only evident when high dose nicotine is administered (1mM or 162mg and up). Lower dose nicotine appears to have free radical scavenging effects and protects against lipid peroxidation (71). It is also this "lower dose nicotine" (.1mM or 16mg) that most smokers are using, and in these quantities it seems to be protective against Alzheimer's and Parkinson's disease (72).

Cardiotoxicity

Carbon monoxide and other components of cigarette smoke are thought to pose a larger threat to cardiovascular health than nicotine administered on its own (73). However, given nicotine's stimulant profile, it's no surprise that it has several cardiovascular effects on its own. By inducing the release of vasopressin, nicotine causes constriction of vascular beds in the skin (74). In other parts of the body, such as skeletal muscle, vasodilation occurs due to increased cardiac output and epinephrine release (75).

In animals, nicotine has the ability to increase platelet aggregability, possibly by inhibiting the prostaglandin protacylin, which is an antiplatelet aggregation factor (76,77). While this might appear to pose a threat to cardiovascular health by increasing the risk for blood clots, human snuff users (who generally do not suffer the cardiovascular risks of smokers) show no evidence of platelet activation (77). Similar discrepancies between human and animal studies exist for nicotine's effect on cholesterol profiles. Squirrel monkeys show increased levels of LDL when administered nicotine (78), while humans do not (79).

Overall, adverse cardiovascular effects stemming from nicotine use derived from sources other than smoking is in humans far from conclusive.

Nicotine Delivery Systems

Cigarette

The nicotine content in cigarettes varies widely depending upon brand, but usually averages around 1mg per cigarette (56). The actual amount absorbed upon smoking will depend upon how the cigarette is smoked, as well as the presence and amount of other added ingredients. Compared to other delivery systems, nicotine levels from cigarettes peak within minutes and fall shortly thereafter. Because the half-life of nicotine is around 2 hours, those who smoke more than one cigarette over the course of a day will demonstrate accumulated nicotine levels in their plasma (1).

It should be noted that the highly addictive quality of cigarettes lies not within its nicotine content, but rather its nicotine pharmacokinetics. Cigarettes provide an immediate jolt of nicotine to the CNS, resulting in almost instant gratification. Delaying nicotine gratification with the use of slower delivery mechanisms should aid minimizing addictive potential.

Oral Snuff and Nicotine Gum

Since both snuff and gum are absorbed from the oral mucosa, they have similar pharmacokinetics. Levels of nicotine peak at 30 minutes and slowly decline over 2 hours. Nicotine gum comes in 2mg and 4mg strengths and has absorption rates of 53% and 72%, respectively (58). Oral snuff tobacco is comprised of approximately 0.4% nicotine (58). Of course, "pinch" size will vary from person to person, but 2.5g caused a peak nicotine level of around 15ng/ml, similar to that of cigarettes and gum (57).

Nicotine Patch

Nicotine patches come in varying strengths, from 14-22mg, delivering nicotine at a constant rate of approximately .9mg per hour; levels peak at anywhere from 4 to 9 hours after initial administration (3).

Nicotine Nasal Spray

Nicotine nasal spray delivers 0.5mg to each nostril in a single dose, and levels peak within 5-10 minutes (3).

Conclusions

Given Nicotine's pharmacology, it appears to be most useful during periods of intense dieting. By enhancing the actions of dopamine, serotonin and leptin, as well as partially inhibiting the actions of neuropeptide Y, nicotine can partially deceive the body into thinking it is fed-thereby decreasing appetite, mobilizing fat, and preserving lean body mass-even in the presence of a calorie deficit.

So, how would one ideally use nicotine while dieting? From our review of the literature, we know that higher doses are more effective than lower doses at regulating various factors such as neuropeptide Y (47). However, given that these values are based on mg/kg in rats, establishing conversion rates for optimal human usage is a little tricky. Nonetheless, if we return to our original observation that smokers generally weigh less than non-smokers, and suppose that a "smoker" uses approximately 20mg of nicotine a day (about 20 cigarettes, one pack), we can conclude that 20mg might be an appropriate dosage.

It should also be noted that there are a number of other compounds that might compliment a nicotine regimen. Already mentioned has been deprenyl (5-10mg a day), the use of which is aimed at potentiatiating dopaminergic activity. Similarly, caffeine can sensitize the dopaminergic response to nicotine (61). Because nicotine upregulates tyrosine hydroxylase while concurrently inducing catecholamine release, supplementing with L-tyrosine would ensure ample substrates for neurotransmitter formation. Finally, Spook suggested the addition of calcium supplements, as nicotine induces the release of calcitonin gene-related peptide (CGRP), which can deplete intracellular calcium stores (62).

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KEFE · 07-21-2006, 04:21 PM

The Question:

The holidays can be tough on your physique. When there are tons of candy, eggnog, and homemade pie right in your face, it's hard to resist.

How can someone follow a proper diet throughout the holidays?

What are the foods you want to avoid? Describe in detail what foods would be good to have during the holidays? Why?

What is the best way (if any) to use junk food as an advantage?

Bonus Question: Do you purposely bulk or cut during the holidays? Why or why not? What are the benefits to it?

Show off your knowledge to the world!

The Winners:

perldog007 View Profile
mivi320 View Profile
DSM18 View Profile

Prizes:

1st place - 75 in store credit.
2nd place - 50 in store credit.
3rd place - 25 in store credit.

To use your credit, e-mail Will @ will@bodybuilding.com for more info.

1st Place - perldog007
How Can Someone Follow A Proper Diet Throughout The Holidays?

Let's consider some diverse approaches. You have heard it a million times before, so once more probably won't result in your demise: Everybody is different. The three methods presented here should provide you with a starting point for your own unique strategy.

The "Richard Baldwin Method"

We know that Bodybuilding.com writer Richard Baldwin is tough when it comes to his holiday diet. According to Diane, his big holiday indulgence is a little cranberry sauce1. Approach one shall be designated the "Richard Baldwin method".

This is a hard man folks, and his results cannot be refuted. Looking at his pictures leaves no doubt. Richard Baldwin keeps his diet clean at all times and stays in great shape without cardio. His approach could be summed up as, "what holiday?" For body builders and others like Mr. Baldwin, a celebration is no reason to destroy the temple of their body.

I can think of a million objections to the Richard Baldwin approach. I cannot argue with the results. Richard looks great and the discipline required for this cannot be isolated to diet. This kind of dedication has to carry over to other areas of life and sport.

The Zig-Zag Method

Tom Venuto's "Burn the fat, Feed the muscle" is one of my favorite diet books. Using his zig-zag approach your respondent lost forty pounds of fat and put on about ten pounds of muscle (1/2 inch gained on biceps flexed) in less than four months. The zig-zag approach pays some homage to our evolution and the circadian cycle.

Humans have not had a steady supply of food for very long in our evolutionary history. In the sixties, when this writer was a lad and my parents were professional actors, I encountered all sorts of starving artists who often went without food. The situation in that cash-strapped community probably hasn't changed much. In the great depression many did not get daily bread.

The point of all this nostalgic rambling is to illustrate that a steady supply of food has not been the norm during human evolution. Our bodies evolved on feast or famine. We ate after a good harvest or hunt, and listened to growling bellies when times were tough. The zig-zag method of cycling high and low calories exploits this fact.

By alternating high and low calorie days we prime the hormones to burn fat and feed muscle. Everyone who has been on a calorie restricted diet knows that weight loss will be dramatic at first. For a short time you will feel energized and vital as the pounds drop off. Then you will hit a plateau as your metabolism lowers your burn rate. Some serious muscle can be lost this way. Fat loss slows after about fourteen days on this type of program.

Conversely, anybody who has been on a serious post season binge has seen the other side. You feel great and put on some muscle for about two weeks. The period of calorie restriction primed your anabolic pump to put out some serious hormones.

When you overate you gave your body what it needed to make the hormones and the muscles. This effect was diminished after a short time and your body started to put on fat.

By alternating between high and low calorie days you can take advantage of these hormonal cycles. Tom recommends staying low calorie for no more than three days. Most folks can diet for three days.

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Let's say your maintenance calorie level is 2800 calories per day. Granny puts on a mean feast and you want to have around 6000 calories on turkey day. 2200 calories per day three days before and three days after will keep you on the money. This method lets you stay lean while uncle Fred just keeps on getting fatter.

The "Burn the fat, Feed the Muscle" zig-zag method lets you turn holiday feasting into a vital part of your program. Zig-Zag can be used for bulking as well. A couple of low calorie days after three high calorie days keeps fat gain to a minimum. As long as your aggregate calories are above maintenance or below you will lose or gain accordingly.

The "Warrior Diet"

For most bodybuilders, the above methods will hold more appeal than the next method. Looking around the discussion boards, not everybody who comes to Bodybuilding.com is looking to get into posing shape. Some of us are overweight and are first trying to get into passable shape. Those of us in that category might be looking at everything that can help.

A very interesting article is Mike Mahler's interview with Ori Hofmekler. Ori's book was also a great read. Paying homage to evolution, circadian rhythms, romanticism, and the ideal of the warrior instinct, the "Warrior Diet" is fascinating as a concept. This book will challenge your core beliefs.

The Warrior Diet is basically undereating during the day, and feasting at night. When underfeeding, the body eliminates waste. Underfeeding stabilizes insulin and primes the hormones for protein efficiency and maximal uptake. This is like doing a "zig-zag" mini cycle every day.

Ori tells us that alternating high and low carb days can be a good idea. The book tells you what you can eat during the day, and gives you a good order for consuming various foods during the evening feast.

The Warrior Diet seems custom made for getting through the holidays. Under this plan you fast or under eat during the day, do your workout in the evening, and then relax with a big meal. Perfect for the holidays. Before and after the days of meals with high carbs, you would go low carb.

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Are you sick of so-called miracle diets? With the Warrior Diet you will eat lighter during the day and feast at night - you will reap maximum benefits and enjoy food again!
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Many bodybuilders will not go with this plan, and Ori admits that he is not a body builder and doesn't think that it is the best plan for optimal mass. For those who are here to lose a significant amount of fat, it may be worth looking into. The plan is very flexible and gives you something most diets don't, freedom. If you like to read, the book is worth the price.

There is more than one way to skin a cat. All three of these men are past the hormonal advantages of youth, and they all look great.

What Are The Foods You Want To Avoid? Describe In Detail What Foods Would Be Good To Have During The Holidays? Why?

The fundamentals apply here as is usually the case. Unhealthy trans fats and highly refined carbs would be at the top of the list to avoid. This is where the holidays get us into trouble.

Many otherwise wholesome foods are made deadly with traditional recipes. Our beloved sweet potatoes are smothered in melted marshmallows. Marshmallows are no longer made from the mallow plant, modern versions are pure sugar. Green beans, another body building staple, are great until you drown them in cream of mushroom soup concentrate and top them with French fried onions.

Gravies thickened with a roux are a double whammy of fat and refined carbs. The desserts of the season tend to be laden with refined carbs in the form of sugar. Holiday candies should be limited. Alcoholic beverages are another temptation. Abstain if you cannot restrain.

What Is Roux?
Roux is a cooked mixture of flour and fat used as a thickening agent in a soup or a sauce.

The above should be avoided because they will detract from your program. Some saturated fat and protein are nothing to run from. We need them to produce testosterone.

The rule of thumb does not change for the holidays. Any whole foods, fresh salad, and foods without added fat or sugar should be the first choice.

If you are getting into the kitchen you can exercise some control. Stuffing with whole wheat bread. Broth with the fat skimmed off can be thickened with corn starch or arrow root for gravy. Steamed vegetables can be colorful and healthy eye appeal on your platter. Websites for diabetics have some interesting low glycemic index recipes for the holidays.

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If not cooking, look for the foods closest to the natural state. No different from any other day. I would be looking for fowl or roast before a processed ham. Regular green beans, roasted potatoes, salad.

Sticking to your basics as much as possible will minimize any damage. I am going for lots of turkey, skipping dressing and gravy, and looking for side dishes that haven't been drowned in sugar and added fat. For egg nog, my post workout shakes will be 1% milk with egg nog flavored Muscle Milk.

On the holidays themselves, I may have a small dessert if there is a low sugar version available. I will avoid the second slice with coffee after and the leftovers.

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If I am going somewhere to eat (in-laws) where fibrous carbs will be hard to find, I will have a big raw salad before I head over.

By concentrating on whole foods and looking for complex and fibrous carbs the holidays can help instead of hurting. Turkey is not a bad food; it's the stuffing and the gravy that give you that Rosie O'Donnell look.

Like any other time, you need your protein, complex and some simple carbs, and good fats. Nothing in this world is perfect. Make the whole natural foods your priority and the processed sweetened treats the exception.

RATIO OF PROTEIN/CARBS/FATS CALCULATOR

Enter your weight-gain caloric intake (in kcals) and press "Calculate".
Gaining Caloric Intake:

kcals

Your Daily Ratios Are:
Low Carbs: High Carbs:
Protein (35%) = Protein (20%) =
Carbs (45%) = Carbs (65%) =
Fats (20%) = Fats (15%) =

What Is The Best Way (If Any) To Use Junk Food As An Advantage?

The occasional deep fried or sugary morsel can be used as a "cheat food". The physiological and psychological advantages are too well known to beat that horse again.

The law of caloric balance always applies. If you do a good job on your cardio and control your intake, then a cheat food that does not completely undo your progress is called for.

Let's say you do the lifecycle at the gym for cardio. Burn another 50 calories for forty workouts and that equals 2000 calories. Now you can have two 1000 calorie deserts and it won't make you gain any weight. Since you added cardio these two deserts could have arguably been attributed to increasing your overall fitness. Hmmmm.

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Bonus Question:
Do You Purposely Bulk Or Cut During The Holidays? Why Or Why Not? What Are The Benefits To It?

Tough one here. In the past I have always approached the holidays with the stated goal of maintaining weight or cutting. This has normally resulted in exceeding the average weight gain of eight to twelve pounds over the season.

This year, I am going for at least five pounds of weight gain and challenging myself to keep it as clean as possible. If I managed to gain five pounds of muscle, without adding any fat, my waist measurement would stay the same or go down slightly and my arms would be about 1/4 inch bigger2. There is an ambitious goal.

In reality, a 2:1 ratio of losing fat to muscle or gaining muscle to fat is about the best the non-steroid athlete can hope for3. Some up and down will be required, but it can be done.

I think one benefit to bulking during the Holiday will be giving in to the human desire to seek pleasure. Taking advantage of the traditional abundance to put on some muscle is another. Besides, every diet special on television will talk about how to maintain your weight or lose weight during the holidays. Do you really want to follow the talking heads of the metro sexual culture?

Ranger Rick says always drink upstream of the herd. Useful advice on the trail of life as well.

Thank you for reading, AMF! (Adieu Mon Frere)

References:

Cardio Myths and Facts by Babyboomers.
Strength Coach Charles Poloquin cited by Mike Mahler in "The Compound Solution Program for Puny Arms."
Get Ready To Grow Big Time by Bill Phillips, interview with TjorgBjorg Akerfledt in MM2K.

2nd Place - mivi320

The month of November represents the beginning of giving thanks and celebrating with your loved ones. The month of November also signifies the start of holiday parties, large feasts, and decadent desserts. During the months of November and December, scrumptious indulgences and large quantities of food become common in our lives - causing a dreadful dieter. However, it doesn't have to be this way for the dieter.

How Can Someone Follow A Proper Diet Throughout The Holidays?

Consider the holiday dinners and high-fat goodies as cheating with a purpose. As bodybuilders and fitness fanatics, we workout regularly and follow strict diets. We generally live much more healthy and fit lifestyles than others. Therefore, we should use our healthy lifestyles to our advantage; an active and fit lifestyle enables you to indulge into your favorite holiday treats in moderation!

Whether it is your mother's stuffing, your grandmother's mincemeat pie, or your aunt's sweet potato casserole, feel free to indulge a little. Besides, the holidays only come around once a year.

However, the social nature of these large dinners and feasts can cause you to overeat, and conclusively overpower your will. So just remember, the key to following a proper diet throughout the holidays is to eat in moderation.

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If you happen to fail to abide by the principle of eating in moderation, don't worry. We exercise regularly, remember [(you do exercise don't you?)]? Doing some extra cardiovascular activities around the holidays will beef up your metabolism (allowing you to burn more of what you eat), and keep you in check.

Cardio doesn't have to be boring, either. Personally, I can't stand the treadmill. Cardiovascular activity can be fun, such as playing some flag football with the guys in the park, playing a pick up game of basketball, and even chasing the kids around! Cardio can be fun too, as long as it gets you moving and your heart rate going!

What are the foods you want to avoid? Why?

Again, everything can be eaten in moderation. However, foods that have been heavily processed and full of trans-fat and should be eaten in limited quantities - as they are generally not good for your overall health and your heart. These foods are typically high-glycemic and cause a rapid increase in insulin levels.

High insulin levels can make you very hungry, which in turn will cause you to eat more. Therefore, these heavily processed and trans-fat laden foods should be eaten in limited amounts.

Alcohol should be avoided also, as liquid calories can add up very fast, and don't provide the satiety of a meal or holiday treat. In addition to alcoholic beverages containing plenty of calories, they can also skew your perception of how much and what kind of foods you're indulging in.

Describe in detail what foods would be good to have during the holidays? Why?

Just because it's the holidays, doesn't mean that we should refrain from our typical "bodybuilding friendly foods" - natural, wholesome, nutrient rich foods should be eaten as well. Although the holidays offer delicious treats, they also offer nutritious foods.

Sweet potatoes, vegetables, salads, turkey, rice, fruits, and whole wheat grains are just some of the many bodybuilding staples that the holidays have to offer. These foods are great to have during the holidays, as they will not cause any damage to your diet.

Recipes

If you happen to be preparing the Thanksgiving or Christmas dinner, usual high-fat and sugar coated goodies can be made healthy with the help of these recipes:

Pumpkin Pie

Crust:
1 1/2 cups graham cracker crumbs
2 tbsp apple juice
2 tbsp butter, melted

Filling:
2 cups canned pumpkin
1 egg yolk
2 large egg whites
1/3 cup orange juice
1/3 cup honey
1 tsp cinnamon
1/2 tsp ground ginger

Directions:
Heat the oven to 350°F. Lightly coat a 9" pie plate or tin with vegetable spray. In a medium bowl, mix together crumbs, juice and butter until moistened. Press mixture evenly into bottom and sides of pie plate. Bake 15 minutes, until golden. Cool.

Place filling ingredients in a food processor (or use an electric mixer) and pulse a few times until just blended and smooth. Pour filling into cooled pie shell. Bake 1 hour or until a knife inserted in the middle comes out clean. Serve warm, with or without a dollop of whipped cream.

Stuffing with Cranberries

Ingredients:
4 cups whole wheat bread cubes
1 cup chicken broth
1/2 cup onion, chopped
1 cup celery, chopped
1/4 cup parsley, chopped
1 teaspoon dried tarragon
1/2 teaspoon paprika
1/8 teaspoon nutmeg
1/2 cup cranberries, chopped
1 cup whole water chestnuts
1 cup chopped apple

Directions:
Preheat the oven to 400 degrees. Combine and cook the chopped celery and onion in the chicken broth until tender, in a large skillet. Remove from heat. Combine the bread cubes, chopped parsley, tarragon, paprika, nutmeg, chopped cranberries, water chestnuts and chopped apple, in a large bowl.

Stir in the onion, celery and any remaining broth. Spray a two-quart baking dish with nonstick spray. Spoon the mixture into the dish. Cover the distance and bake at 350 for 25 minutes. Uncover the dish, and bake for 5-10 more minutes!

What is the best way (if any) to use junk food as an advantage?

Indulging in decadent holiday dishes will offer a physiological benefit, and ultimately provide you with satisfaction and satiety. Eating a strict diet for a long time causes you to forget what your favorite treats taste like. Eating the same foods over a long period of time also fails to provide you with satiety and satisfaction.

Eating junk food and holiday treats will break up the monotony of a strict diet. Eating these foods can also cause you to train harder in the gym, and power your workouts more efficiently!

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Do you purposely bulk or cut during the holidays? Why or why not? What are the benefits to it?

I purposefully bulk during the holidays, so I can indulge a bit more than I would if I were cutting. When I bulk, I eat about 3,000-3,330 calories daily - so just imagine what my Thanksgiving dinner looks like! When I cut, I generally take in about 2,500 calories, which means I can't go all out if I were bulking.

The benefits of bulking during the holidays is that the large amounts of food will promote more muscle growth, given you're training like an animal in the gym. My muscles always look much "fuller" after indulging at holiday dinners, which in turn motivates me to keep bulking!

Conclusion

Living a fit and healthy lifestyle means enjoying it with your family and loved ones. Enjoy every minute of the holidays, for they only happen once a year!

Mike

3rd Place - DSM18

The holidays can be tough on your physique. When there is tons of candy, eggnog, and homemade pie right in your face, it's hard to resist, but with a bit of self-control and also, calorie control, you can get through the holidays both enjoying yourself, and the tasty food, without loosing your physique.

The importance of eating well can't be stressed enough; it will affect you in every way, from how hard you train in the gym, how productive you are during the day and to the extent of your gains. So how do I ensure I keep up these benefits during the holiday period? Read on and find out the best ways.

How can someone follow a proper diet throughout the holidays?

It's hard, but it can be done. Here a few tips:

Learn self-control, like anything in life, moderation is good. On the other hand, overindulgence is another thing. When you have a big cake in front of you (I know the feeling), your stomach rumbles, you get the endorphin rush and you can see in your minds eye all these beautiful images - of course it isn't easy to say no.

If you can't, there are two things you can do, let yourself completely go and eat the whole cake, or have a piece in moderation, and acknowledge that any more is just going to be counterproductive, both to your physique, and enjoyment.

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Avoiding guilt: I think out all the emotions the human body can experience. This one has to be one of the most influential in terms of what extent you are able to achieve your goals. A lot of people don't realize this but guilt can be the sole cause of the reason you ended up eating, eating and eating, as well as emotional upset.

It is a powerful emotion. Don't worry if you do indulge a little, a little won't hurt anyone. Try and look at your guilt as irrational, and learn to talk back to that inner critic.

What Are The Foods You Want To Avoid? Describe In Detail What Foods Would Be Good To Have During The Holidays? Why?

It's funny actually, if you wanted a perfect job, you would have to avoid most foods. But the reality is life doesn't always put us in the perfect situations. Just accept it, and do what you can. Don't be too strict, allow yourself to enjoy the food, but be conscious of these things:

Saturated fats - These can be found in any products based on full-fat dairy like cheeses or cream in deserts, cakes and sauces, palm oil, in meats (turkey is lower in fat) and pastries.

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Trans fats - These occur to several oils when deep fried. Steamed or boiled foods are a healthier option than deep fried stuff.

Sodium - Very hard to avoid, found in almost all cooked foods, and in high amounts. Avoid adding additional salt to salads etc.

Also, consider:

Try to eat foods in their most natural state - keep an eye on cooking methods, are they fried, steamed or baked? Is the food natural, unprocessed or raw? The more natural, the less destruction to nutrients, and generally, the less the calorie content.

The size of the meal - big meals can tend to slow you down, as anyone who has eaten a big meal has just felt like lazing around for the rest of the day or night.

Calories - Foods high in fat and simple carbohydrates are the victims here. Anything deep fried, cakes and deserts and even some homemade dishes. Be sure to control portion sizes.

Glycemic Index - the rate at which the carbohydrates are digested. High glycemic foods are associated with rapid weight gain, unbalanced insulin levels, low energy and mental concentration. I know, after I eat a high G.I. meal, I can feel tired right away because it acts on your serotonin levels, which control your sleep/wake cycle.

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Here, try and combine fats/proteins with carbs, so eat your turkey or meat, with the side serving of salad and whatever other carb choices are on offer.

Talk to whoever is preparing the meals and find out if there are servings of food you want to eat and that they will be available on the table. I'll have a salad for vegetables, wholegrain bread for carbs and chicken or meat for protein. I know there is added salt, fat and sometimes too much carbs, but I know in the situation, at least I'm making the effort and have the self-control to do this.

What's A Well-Balanced Meal At Christmas Dinner?

A serving of protein - the main dish at the dinner table, traditionally turkey, maybe a meat like roast beef or veal: 35-50 grams of protein.

A serving of vegetables - most times you will have a fibrous salad available, high in nutrition, phytochemicals and non-cooked, fresh vegetables: Less than 5 grams of carbs (fat is dependant on whether oil or dressing was used).

A serving of carbohydrates - balance this part of your meal so you don't overeat here. A good choice is whole meal bread, a dish with baked potatoes or some pasta or rice: 50-75 grams of complex carbohydrates.

Dessert: Choose a low sugar/low fat variety (if there is one). Maybe some fruit, if that's not to your tasting, then allow yourself to indulge in a sweet treat. Worst choices are cheesecakes, which are packed with calories and unhealthy saturated fats.

This meal ensures a healthy G.I. and is balanced and nutritious. Feel good about what you've done.

What Does 'G.I.' Stand For Again?
G.I. is an acronym for 'Glycemic Index'.

What Is The Best Way (If Any) To Use Junk Food As An Advantage?

Hmmm, this is a good question. There is a popular thing called a "cheat day" that people use, even body builders. This is a day you basically let go of all food responsibility and allow yourself to indulge in whatever you fancy - no restrictions, no worrying about your next meal or how many carbs or fats you are consuming.

The theory behind this "cheat day" is that by shocking your body, it will respond by not storing all those excess calories as fat, but will instead, excuse the French, be sh*t right out. The rules to the cheat day? There are none. Just enjoy yourself.

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A lot of people are turned off by the fact that they think they are putting all their hard work in calorie restriction to a halt by eating what they want, but this as I stated above, is in fact quite the opposite.

Using this approach, you are giving yourself as much as you want. So cheating during the week won't seem so enjoyable. It can be used once a week as many people do, but I personally use it every 2nd week. It is convenient because if you have a day where it's hard to eat properly, such as when going out to a function, you have the perfect excuse to avoid the stress of having to follow a diet when it's near impossible. Enjoy this approach and soon you'll probably be having a cheat day more often!

Positives/Negatives With Other Dieting Approaches To Calorie Control On The Holidays.

There are many approaches that are available. Some are productive, some not so productive, others plain right stupid. Here are a look at a couple, looking into why they are or aren't so good.

"Warrior Approach"

This is where you eat little through the day, and allow yourself a large meal in the final sitting of the day. This means you can what you want during Christmas dinner without having to worry.

Isn't recommended for bodybuilding, but I wouldn't recommend it for weight loss either:

Ignores your bodies need for acceptable portions of food at constant intervals during the day. Eating every 2-4 hours means you are maintaining high metabolism, keeping yourself full and away from snacks, fueling your muscles and getting your nutrition in a more balanced way.

Your body digests food more efficiently in smaller servings. Many also believe that the body can only digest 25-30 grams of protein at each sitting, regardless of whether you consume 25 or 100 grams at a meal.

Eating during the day mean you are eating and burning your calories while you are active, whereas eating at night becomes counterproductive.

It ignores the body need for both carbohydrates and fats, without these you will feel tired and grumpy, and it will affect your gains.
High/Low Days Approach

Here you switch from very low to very high calorie days. This is the better of these two approaches, and is more balanced. I don't deny the hormonal advantages here, but, also consider:

The benefits towards eating an excessive amount of calories aren't anywhere as bad as the negatives towards restricting total calories. Here, your body will go into semi-starvation mode, and remember that muscles aren't the only thing protein is used for.

On a normal day you may be getting 220 grams of protein and 400 grams of carbs, on a high-calorie day (i.e. Christmas day), twice the carbs and fat (cakes, chocolates etc); it will be hard to stomach two times the protein.

This diet causes you to be less strict on your higher calorie days. It gives you an excuse to overindulge, and end up eating foods high in saturated fat, sodium and less freshly cooked protein. Doing this once a week is fine, but 3 days is excessive.

It becomes very monotonous to continue changing the amount of calories you have by the smallest amounts.

What Are Some Better Ideas To Controlling Calories On The Holidays, And Maintaining Your Physique, While Others Are Packing On The Pounds?

As stated above, a "cheat day" can serve as very productive. Not only are you eating what you want, but you are also getting something out of it. You could have this cheat day Christmas day, then again nearly one week later on new years day. I'm an endo-mesomorph who easily gains weight, and stays at a healthy bodyweight on this approach.

At least you don't have to worry, "what will the in-laws think if I avoid there fresh apple pie?", or "Everyone's going to think I'm one of this overly strict fitness freaks", you can just eat what you want.

Another option is take one week off, not only from the dieting, but from everything including training, and anything related to body building. This is a great opportunity to "get away from it"; like a mini holiday. Freeing yourself from the responsibilities can be refreshing, and you will preserve energy, refresh your motivation levels and when you get back into the gym you will be fresh, roaring and ready to tackle whatever lies ahead.

Bonus Question:
Do You Purposely Bulk Or Cut During The Holidays? Why Or Why Not? What Are The Benefits To It?

Personally, I stay a lean 12-13 percent body most of the year and there really isn't any bulking or cutting. I know this isn't your traditional bodybuilding approach, but it works for me. I do, however put on 1 or 2 kgs over the holiday period, but that's nothing.

Should I bulk or cut over the holidays? Firstly, in the States it's winter, and a lot of people naturally prefer to cut during the summer months when there physique can be on show.

Secondly, bulking during this period probably is smarter, because regardless of how much you try and balance the "holiday food", you will probably still end up adding a couple of lbs. Why put yourself through the stress of cutting at a time when you are in an environment that is conductive to gaining?

How do I get through holidays without gaining fat? I basically use all the advice I've provided in this article. Balance is the key. If there was only one piece of advice I could give, it would be "balance".

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Anything is good in moderation, a small piece of cake high in fat and sugar, or a deep-fried chicken wing with fat dripping off of it won't kill you. However, your mind can affect you - just don't feel guilty, show some self-control and enjoy your holidays!

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KEFE · 07-21-2006, 04:23 PM

Year after year, month after month, day after day, minute after minute, people are bombarded by advertisements, theories and training advice. The strong emphasis on being fit and lean is overwhelming.

--------------------------------------------------------------------------------

By: Clayton South

Year after year, month after month, day after day, minute after minute, people are bombarded by advertisements, theories and training advice. Constantly, pictures of super-buff athletes, promoting the latest "cutting edge" supplement or training theory, barrage members of the public. The strong emphasis on being fit and lean is overwhelming. Promoters of the theories or products in question [those with financial interest] often claim that their theories or products are "it" and will "blow away" the competition. Results and satisfaction are virtually guaranteed.

The first rule of business is: satisfaction is never guaranteed. The second is: once you have their money, never give it back. Many unthinking and uncritical people discover these tenets only after they have spent their hard earned money on such scams. In the year 2001 more books were published than ever before. Never at any time in history had so much knowledge been available to the human race. Despite breakthroughs in nearly every field of knowledge, and despite the nature of our knowledge-saturated society, people are more frustrated now than ever before. Consumers work hard, get little, and spend much. Nothing is working. Put another way, they get little return for their investment of blood, sweat and tears.

CURRENT PROBLEM

At the present time "uncontrollable" disease levels have skyrocketed over the past decade. According to recent reports, 13% of children aged 6-11 and 14% of adolescents' aged 12-19 are overweight. This represents a 2-3% increase from overweight estimates of 11 percent found in the NHANES III report in 1988-1994 (Center For Disease Control and Prevention [CDCP], 1999). Sadly, between 1976-80, the prevalence of being overweight increased by nearly 200% in both children and adolescents (CDCP, 1999).

Amongst the adult population, figures are more dismal. According the CDCP (1999), 61% of U.S. adults are obese or overweight. In the United States, this pandemic shows indicators of record growth for the future. In other parts of the world, particularly in Asia, the problem of obesity is on the rise. In the Cook Islands 44% of women were obese in the 1960's. In the year 2000 this level rose to 57% (Easen, 2002). Despite the extensive knowledge available to our post-modern society, our problems are moving faster than we can catch them. An alarming percentage of the population is obese and out of shape; so much so that dieticians and doctors have borrowed the name of a World War II military campaign to describe their war on obesity: Battle of the Bulge.

What's going on? How is it that despite more knowledge being available than ever before, obesity is spreading and growing? And, what don't people know that is the causing their frustration? Why all of the confusion?

As shall be made plain in this article, obesity is a condition of mental chaos and stagnation that manifests itself in the physical world. Quite simply, obesity is a multifaceted condition consisting of emotions, behavioral patterns, errant philosophical premises (erroneous belief systems) and ignorance. After the groundwork has been established, we will discuss obesity myths and present a brief overview of endocrinology.

We shall now discuss the above-mentioned factors in an attempt to make plain and debunk this condition.

EMOTIONS

The condition of obesity in an adult or adolescent devoid of health complications is a condition of cognition and emotion. It is clear that all things begin in the mind. Psychology makes plain that emotions are cognitive [as opposed to biological] in nature. A biological urge or reflex is not an emotion; simply an impulse brought about by the stimulation of neurons. An emotion is the product of a cause but is not itself a causal factor. One first has a thought about some aspect of reality and then an emotion emerges in response to the thought.

For the benefit of the reader I have broken down the emotion cycle below:

The amount of control one has over ones life is determinative of a person's level of self-esteem. Put another way, when one is in control of ones life, one feels well and secure. Because an obese persons low self-esteem stems from feelings of little or no control over life's "circumstances", people who are obese often experience feelings of helplessness, hopelessness and worthlessness. While this is not always the case, it is true more often than not. I have yet to hear of an obese person being overjoyed in the streets because of their condition and its resulting physical health complications. Cases of the obese being overjoyed about their condition are the exception rather than the rule.

The emotions that one has about being obese stem not from the condition, but from thoughts of lack of control over ones life, and the contrast resulting from physical comparison beside other people.

As mentioned, society places heavy emphasis on being thin and lean. Advertising and the media function as the consciousness of the nation; the supplement industries $5 Billion annual sales are a testament to the desire amongst the masses to be lean and fit. Traditionally, human beings have sought to have "ideal" figures. The ancient Greeks made statues of Hercules and other gods who were muscular and lean, and science has formulated mathematical tools like the BMI [Body Mass Index] to indicate an "acceptable" and "healthy" weight range for a person based on their height and body composition.

When obese persons compare themselves to non-obese persons it is easy to understand how discouragement about their predicament may result. With society, the media and science telling the obese how they "ought" to be rather than how they are, a sense of ostrascization occurs. Obese people become members in society rather than members of society. They become marginalized and alienated. They live on the fringe.

Often times, obese persons will go into retreat because they feel marginalized. They will engage in behavioral patterns that are maladaptive. This phenomenon and its underlying causes will be discussed later in the article.

Because human beings are creatures of habit, and because repetition is the mother of all skill, human beings have behavioral patterns in which they engage to seek comfort and consolation.

BEHAVIORAL PATTERNS

As stated, human beings are creatures of habit. Read the following scenario and contemplate whether you have heard something similar, and how closely it patterns your daily life:

Everyday in North America and Europe millions of people arise at or before dawn and begin a day's work. They eat breakfast, shower, get dressed, drive for their morning coffee and its off to the office or factory. They work a days work, get paid a days wage, return home, eat, run some errands, watch some television, and sleep. The next day they do it all over again.

Describes a typical day doesn't it? For many, yes. The point is that people engage in behavioral patterns because it gives them a sense of security. In the example above, when people become ill they experience negative emotions because sickness threatens their sense of stability and security, which is based on their behavioral pattern. If one should miss too many days from work because of illness, by doing simple mental arithmetic it is easy to see how food can begin to become scarce.

Obesity is also a behavior that, although multi-determined, is based on behavioral patterns. These patterns are the result of repetition. But why do people resort to certain behaviors? Because of the desire to gain pleasure and avoid pain.

Earlier where we discussed emotions, we noted that thoughts are the antecedents of emotion. As also mentioned, obese persons often feel helpless, hopeless and worthless. Because cognition is the product of existence, thoughts are naturally reactions to ones environment and its happenings. In other words, you think about things happening around you because they happen. Events do not happen because you think. Reality acts upon your consciousness through transduction.

Obese persons often avoid going out into public places like the beach where a direct comparison between their endomorphic figure and someone else's ectomorphic or mesomorphic figure may be made. Many obese people may also suffer from agoraphobia. Learn what body type you have, click here!

One of the reasons that obese people often avoid certain social situations is because when a comparison between them and others occur they do not like their own resulting thoughts. As a result of their thoughts they may feel insecure and frightened. Therefore, their negative emotions prompt them to get out of environments where they can think negative thoughts [and experience pain] and into environments where they can think positively [and experience pleasure] Avoiding social situations, however, is not the only behavioral pattern that obese people engage in on a daily basis.

Comfort eating [or "closet eating" as it is sometimes called] is a behavior that many obese persons engage in and is a maladaptive behavior that only compounds the very problem from which they are trying to escape. Upon analysis one may understand why comfort eating appears [from the perspective of the obese person] to alleviate the physical and psychological symptoms [emotional or physical] of obesity.

Many foods have macronutrients that trigger specific hormonal and neurological changes and reactions in the body. For example, fatty foods help regulate brain signals across the myelin sheath and contribute to feelings of well-being. Depression from negative thoughts can lead to low energy levels [or may result from them].

Carbohydrate-rich foods can provide an immediate and sustained increase in energy levels of the brain and body. Thus by eating carbohydrate rich foods the "blues" can be temporarily thwarted. It is also well established that dopamine, a neurotransmitter of the brain, is linked to feelings of pleasure-seeking behavior and feelings of reward.

A recent study has found that by looking at food, dopamine levels in the dorsal striatum are raised (Beckman, 2002). Another study underway at the time of writing is studying a chromosome that acts on a growth-hormone receptor that stimulates hunger. This chromosome may influence hunger and the ability to exercise restraint at the dinner table (Maccarone, 2002).

To establish a behavioral pattern a behavior must be repeated for approximately 21 days. This time period is required to "wire" the neural pathways of the brain to accommodate for the new behavior.

For purposes of ease, visualize a steel cable. Each time a behavioral pattern is repeated and is reinforced with pleasure, the cable becomes thicker, and its influence grows. When we engage in behaviors, our neurology can undergo changes in the physical to accommodate for our experience (Kolb & Whishaw, 1998).

Orison Swett Marden remarked "The beginning of a habit (behavioral pattern) is like an invisible thread, but every time we repeat the act we strengthen the strand, add to it another filament, until it becomes a great cable and binds us irrevocably, thought and act."

However, the reverse is also true. By not doing something we can decrease the strength of behavioral patterns in our life. The adage "if you don't use it, you lose it" holds true, both with physical and mental behavioral patterns. Having counseled obese persons, and having had the opportunity to gain an understanding of behavioral patterns, the following tips to combat the behavioral pattern aspect of obesity may prove helpful:

Use smaller plates upon which to eat.
Put one mouth-full of food on your plate at a time.
Eat in only one spot in the house where your only activity is eating (No TV!).
Notice where and when you eat.
Notice what your doing while eating.
Whatever food you enjoy, eat only that food for an entire day and NOTHING else
Talk with your friends about your obesity and tell them how unhappy you are with your condition.
Change the language you use regarding eating and obesity.
Eat a small portion and wait fifteen minutes to eat more food.
Tips 1-2 are an attempt to limit the amount of food available to a person at one time. The pleasure of eating the small amount of food is offset by having to get up to fill the plate over and over. After a while eating becomes WORK!

If 1-2 are not effective, eating in only one spot in the house such as the kitchen will increase feelings of isolation. Eating may become boring when one cannot watch television. Removing pleasurable activities while eating will make eating less enjoyable.

Option 6 listed above may apply to anything. Demonstrating that "too much of a good thing is not so good" is the idea behind this tip. If you love ice cream, eat only ice cream for an entire day. After a while ice cream will start to make you feel ill. You then associate pain with eating ice cream, and you rewire your behavioral pattern.

The next time you may say, "Eating that ice cream made me feel ill last time, I think I wont eat as much this time." And so implementing tip 6 will reduce the amount of ice cream you will eat. Done enough times it will eliminate your ice cream habit all together. This tip may be applied to any food you are trying to stop eating.

Option 7 involved enlisting your friends and family to act as supports for you in your endeavor to change your situation. And tip 8, language, is the most important tip on the list.

A person's language reveals a lot about them and their motivators. For example, a person may use inclusive language when talking about the workplace ["we make" "we do"] or they may use exclusive language ["they make" "they do"]. In either case it is clear how the person views himself or herself as fitting or not fitting into the work culture.

The same is true for obesity and eating. There is a clear difference between "plump" and "fat", "portion" and "helping", "hungry" and "starving." Noticing and changing the language you use regarding obesity and food will contribute toward achieving your specific goals; when you change language, you change thought processes.

The final tip is very effective because it will assist you in avoiding "over-eating." The underlying science behind this recommendation is well established: there is a delay from the time food enters your stomach to where your brain signals the body that sufficient satiation has occurred to fend off hunger pains. Therefore, if one were to eat a small portion of food, then cease eating for fifteen minutes, then resume eating, the amount of food that one could consume would decrease. Over-eating results from eating beyond the amount of food your body needs to be full, simply because it takes time for the body to figure out that its full. If you keep eating and eating and do no allow for this process to occur, when it does occur you will realize you ate far too much. There are other behaviors that obese persons engage in but they are too numerous for this work. Try the tips above and see how they work in your own life.

The thoughts of helplessness, hopelessness and worthlessness experienced by obese persons are erroneous. The reason for their prevalence amongst the obese, however, is not clear to many personal trainers, dieticians or councilors. I shall now discuss it surprisingly it involves.

ERRONEOUS BELIEF SYSTEMS/ PHILOSOPHIES

The ancient philosophers said "As within, so without. As above, so below", Ralph Waldo Emerson remarked, "A man becomes what he thinks about most of the time" and Proverbs says "As you think, so shall you be" (Proverbs 23:7).

The outer world was formed as a reaction to the contents of the human mind. Buildings require designs that depend upon and originate from concepts in the mind of the architect. Automobiles are designed according to blueprints, which are made from the ideas of the designer. In a similar fashion the human body can be modified according to the wishes of the owner. However, the quantitative and qualitative results obtained will be in correlation to the logic of the thoughts of the thinker.

If your mind is in chaos, your life will be in chaos. If your thoughts are not logical, the quality of your life will be poor and will have little cohesion. The quality of your thoughts will determine the quality of your life. Thoughts are the cause and actions are the effect of all that is.

I mention mental chaos because people have [knowingly or unknowingly] false and chaotic philosophical systems that guide their mental lives, and mental chaos leads to physical chaos. Mental deformity leads to physical deformity. A grotesque mental form based on ignorance will manifest a grotesque physical form that is the product of that ignorance.

For those readers who may not be familiar with philosophy, a man named Immanuel Kant was the most influential philosophical thinker since the dark ages. And, will be made plain, the ideas of his errant philosophy have had detrimental effects on society, obese persons not exempted. For those readers who are familiar with Kant it may be of surprise that the philosophy of Immanuel Kant is so far reaching that it has infiltrated every aspect of modern life. In the history of the human race there has never existed a greater author of confusion and chaos than Immanuel Kant.

The philosophy of Kant, however, is not new. He is merely the poster boy that gave the philosophy its current name. Plato, Pythagoras, Hobbes, Leibniz and Hume also promoted the same philosophy: mysticism.

In his book Critique of Pure Reason, Kant asked the rhetorical question "How do we know anything?" In asking this question he set to invalidate the means by which mans determines reality: Cognition via the senses.

Instead of reason, science and objectivity, Kant argued that man could not know anything because of the limited nature of his mind. Of course, if his claims were true, the question is obvious: If man can't know anything because of the structure of his mind, how does Kant know that? And does Kant know that he doesn't know? If he can't know anything, how has he determined his own ignorance? Those questions alone ought to show how ridiculous the ideas of Mr. Kant were, and still are.

In the book Objectivism: The Philosophy of Ayn Rand, Kantianism is summarized as follows:

"Certain abstract conclusions are incontestable to us, but that is partly because of the nature of the human mind. If we had a different sort of mind, with a different sort of conceptual apparatus, our idea of truth and reality would be different. Human knowledge, therefore is only human; it is subjective; it does not apply to things in themselves?.Even the most meticulous proof depends on our sense of what is logical, which must depend in part on the kind of mental constitution we have. The real truth on any question is, therefore, unknowable. To know it, we would have to contact reality directly, without relying on our own logical makeup. We would have to jump outside of our own nature, which is impossible. (Peikoff, 1991)

Again, let us return to the question of Kant when he asked, "Can we know anything?" Illustrating the purpose behind Mr. Kant's philosophy, Ayn Rand in The Fountainhead wrote:

"..Reason can be fought with reason. How are you going to fight the unreasonable? The trouble with you, my dear, and with most people, is that you don't have sufficient respect for the senseless. The senseless is a major factor in our lives. You don't have a chance if it is your enemy." (Rand, 1943)

This is the summation of Kant's philosophy. A fundamental hatred for the mind of man. Kant seeks to confuse the human mind with his complex, senselessness and unanswerable questions. His purpose was to overload the conceptual faculty of man with senseless, unanswerable question in an attempt to invalidate mans mind and destroy science and reason [like questions similar to Zen philosophy. i.e. what is the sound of existence happening?].

The invalidation of the conceptual faculty of man leads to the destruction of free will and choice. If man cannot reason or know anything, how can man choose his actions? Thus, Kantianism gives birth to Determinism, the psychology of B.F. Skinner, and to the psychoanalysis of Sigmund Freud.

B.F. Skinner was a behavioral psychologist. The classic experiment of "skinners box" attempted to show the effectiveness of social engineering. Behaviorism states that the behavior of animals and man are determined not by choice or reason, but by environment. Determinism states that we do nothing of free will; the universe has decided our fate and that no action is a result of free will. Psychoanalysis argues that man is subject to the demands of the ID. Freud argued that we are helpless and that "anatomy is destiny."

Each of these examples are built upon one thing: Kantianism and the denial of the conceptual faculty of man. Each of these reduces man to a robot, helpless and groveling at the mercy of his environment and makeup.

Christianity and other religions also contend that man cannot know anything, save only that which is revealed from the deity. Following the logic, man is subject to a God to which he must adhere without question. Ultimately the goal is to control human behavior and reduce the masses to unthinking sheep. The argument is that man is a sinner by nature and he cannot help this. What Christianity fails to mention is that the so-called "initial sin" that Adam and Eve had was a product of choice. Adam and Eve ate from the tree of knowledge of good and evil by CHOICE. They were not forced. Tricked? Yes. Forced? No.

Returning to the subject of Determinism, the difficulty is that, in the words of John Hick, "if every thought is either rigidly or randomly determined, we could never be in a state of rationality believing that this is so! For rational believing presupposes a degree of intellectual freedom, the freedom to exercise judgment, and if we are totally determined we have no such freedom." (1999).

The proof that Kantianism is false lies in reality; specifically mathematics and the sciences. In other words, reality destroys non-reality, or mysticism.

Supposing, for the moment, that Kant were correct, that we could not really know anything, some interesting questions confront us. For example, how do we know that a man is a man, and an insect and insect? How do we know that an insect is not really a man? What method have we used to distinguish the two? Cognition? According to Kant we cannot really know anything for certain. Our senses? According to Kant our senses cannot deliver to us objective reality. And, what are our senses? How have they been identified if we cannot know anything? How do we know they exist? How have we sensed our senses if our senses do not work and are not reliable?

It is clear that, according to Kant's philosophy, he is not even able to determine what senses are, since that would require a determination on reality, which man is unable to make because he cant know anything. Thus, Kant's philosophy is destroyed by its fundamental tenets. It makes a determination and states that making determinations is not possible. It is contradictory. It is senseless.

The chaos created by Kant gave birth to Determinism, Psychoanalysis and Behaviorism. How have these ideas contributed to obesity? IN EVERY WAY! This errant philosophical system has created confusion and ignorance!

IGNORANCE

If man cannot know anything, he has no control over anything. He is, therefore, helpless and hopeless. If man has no control his self-esteem is low. Therefore he feels worthless. The connection between thought, emotion and this erroneous philosophical system is clear.

This brings us to our examination of several myths regarding obesity. We shall debunk the senseless overused catch phrases and excuses used regarding obesity. We shall bring together these myths and their philosophical underpinnings, and we shall examine them in detail.

OBESITY MYTHS

1. SET POINT THEORY

Set-point-theory states that the human body has a "preferred" state of being. Put another way, according to the theory, there is an "ideal" weight for every person, and no matter what efforts are exerted the body will fight to maintain this weight. But how well does this theory stand up under scrutiny?

The answer to this question is dependant upon your school of thought. Are you a Kantian or an Aristotelian? Kant would proclaim that some unidentified, mystical, divine force regulated your body and that its efforts to stay the same were greater than your efforts to exert change. Translation? You are helpless and groveling, without the ability to make change. In the words of Freud "Anatomy is destiny."

Aristotle, on the other hand, would argue for science; science being the study of the physical world and its laws; of which the body is a part, and to which the body is subject.

Not surprisingly, proponents of the set-point-theory are mostly obese people with terrible eating habits who suffer from acute ignorance concerning effective methods of goal-oriented exercise. As a result, they proclaim that "nothing works, diets don't work, its hopeless" and they give up. Usually these people go on to continue to eat the foods that made them obese in the first place.

Many obese persons have reasoned that "somehow" they would "lose the weight" and get to be where they wanted to be. If "just enough effort" were exerted they could look "like the people in the magazines". The reasoning is that they will "by some miracle" come to look like the people in the magazines that they envy. The result of taking a mystical [unspecified] approach to training is infinite frustration.

Fitness and bodybuilding are the scientific application of exercise. Thus, bodybuilding and fitness are predicated upon scientific, verifiable, methods to achieve certain results. The methods of application are predictable, as are the results.

Using the Kantian system of thought, several questions confront us that we must answer. The first is totally obvious: If nothing can be accomplished despite our best efforts, what is the point of going to the gym? The second is like it: If people who go to the gym are getting results, how is it possible to get results if getting results is hopeless, because nothing can be known about the human body?

Results [productivity] depend on accurate knowledge of the human body's functioning, and nature. Results also depend on a systematized plan of action based on that knowledge. According to Kant and the set-point-theory this knowledge, and therefore the results derived from such knowledge, is impossible. We cannot know anything, and therefore we cannot achieve anything. Whatever we achieve is not the product of choice, reason or science, but chance or "providence."

The key to combating Kantianism lies in an examination of REALITY and the acceptance of the data obtained by the senses. The very existence of science is a refutation to Immanuel Kant and his attack on reason and free will.

Reality shows that millions of people engage in active lifestyles, and do so according to a systematized action. The resultsformer they get show that there must be fundamental knowledge about the human body that we understand, otherwise their plans would not be effective.

The results of millions of hard-training former-obese persons show that there exist universal laws that apply to every human body. Certainly not everyone is "guessing" the same way, doing the same things, and getting great results for their effort. There must be something behind it. Certainly not everyone is "lucky" or "blessed."

The mystic-Kantian approach to fitness would be: "Do I have what it takes? Do I have some undefined quality within me to muster the courage and strength to get results that I cannot know about because I cannot know anything? Can I use my mind to alter reality? Will I get lucky enough to get what I want?"

The same people would stand in front of a flowing volcano and chant incantations to some unknown god and expect the lava and magma to stop, simply because they wished it to be so. If it did not stop they would conclude, not that temperature modifications were necessary to solidify the lava into rock, but that it was a personal failing that the lava did not stop. Maybe they just didn't "try hard enough" or "give enough effort"; maybe they didn't "have what it took" to change their circumstances. Maybe they weren't "lucky." Forget reality and its known laws; instead rely upon some unidentifiable non-reality to alter physical existence. Such people rely on information not from senses, but from mysticism. Mysticism is non-sensical in that it doesn't rely on the senses. It's little surprise that its results are non-sense in every "sense" of the word!

With respect to the human body, adherents of scientific principals would ask, "What is required? What methods need to be followed so that a body composition change can be elicited?" According to science, cognition and human consciousness are a result of universal existence; the existence of the universe is not the result of the mind. The mind exists as a product of the universe in that it is within the universe. Without the universe and existence, none of us would exist, and human consciousness and physical existence would cease.

It is clear that the scientific approach makes sense. As certain as gravity effects all objects on earth so too is the human body constructed to operate by and obey physical laws. And so it does.

The desire to be thin does not make one thin. Hoping for a "miracle" from some undefined inner source does not promise deliverance. Cardiovascular work and dietary modification are the only methods that will help one obtain the desired results. This simple truth is scientific, and operates according to established principals and practices.

Thus, set-point-theory is the product of ignorant minds poisoned by the philosophy of Immanuel Kant. Set-point-theory should be disregarded as the fraud and deception it is.

2. "I WAS NOT MEANT TO BE THIN"

Virtually all of us, if we have been involved with fitness long enough, have heard the claim that a person wasn't "meant" to be thin. Not "meant" or "supposed so be thin", ACCORDING TO WHOM? By what method? And why?

Usually the person making this claim goes on and on about their "frame size" and their "bone structure." The reason for this is not to convince others, but themselves. Often they will go on about how "fate" determined them to have a body size they cannot alter, and then they will refer and depend upon the set-point-theory discussed above.

A common line used to explain obesity is "well my mother was plump, my father was plump, so that's why I am the way I am today. I can't help it."

The logical question is: Why were your parents OBESE? Not plump, not rubenesque, not husky, not heavy-set, nor big-boned: OBESE.

Why were your relatives OBESE? Poor eating habits? Did they sit around all of the time? And, why are you the same way? Are you lazy? Are YOUR eating habits poor because you were conditioned in your parental home to eat poorly? Did you sit around playing video games and watching TV while eating candy and drinking soda? Or were you active? Were you out enjoying your youth by playing games like hockey, soccer, basketball or football?

It is important to realize that responsibility begins with one: YOU. You are the means and the ends of your own life. When you say things like "My parents are the way they are so that's why I am the way I am today" you are giving control of your life to elements outside of yourself. You are operating from a position of weakness by attributing your situation to others. You are making yourself a habitual victim, and being a victim is a habit.

You have a habit because you have a thought. No one makes you eat the things you eat. You have decided to. You have a thought and a habit because you have intended it to be there.

Regardless of whether ones ancestors or relatives were obese, one can always choose, in the present moment, to utilize scientific principals to change ones body composition. Millions of people are changing their body composition every day. They don't make EXCUSES. They don't try to rationalize why they are HELPLESS. They get to work. They rationalize why change is possible for them. They decide, and it is so.

The claim that some unknown force has condemned fat people to being fat is a stupid notion. No one is "meant" to be any way, except the way they CHOOSE to be. As Mark Twain remarked, "The best way to predict the future is to create it."

The power to appear as you desire is within you, and it is accessible at any time. It involves applying scientific knowledge and principles and being intrinsically motivated. When the locust of responsibility and control has returned to you, change is possible. Not before.

You are meant to be as you choose to be.

3. "I CANNOT HELP IT"

Is man doomed to pound his fists against his chest, in the darkness, like the savages? Is man doomed to live in a world he cannot understand? Is he totally helpless? People who use this excuse would have you believe so.

Many people cite lack of willpower as the reason they are a certain way. Man is helpless; he can't choose the way he wants his body to be. Hogwash.

Willpower is an act of volition. It implies a free mind. If willpower were not effective, groups like Alcoholics anonymous would not place such heavy emphasis on the importance of willpower in the struggle to kick an alcohol habit and addiction. Nor would anti-smoking groups.

Unless the person using this excuse is an animal [that lacks the ability to reason and operates on reflex and biological urge] they are lying to themselves and others. If they were an animal that lacked the ability to reason they would not be able to use this excuse, since the notion of being helpless must be compared against another notion that says they CAN help it. This comparison requires reason. Something they don't have if they truly "can not help it." So the very existence of this excuse proves the contrary.

Again, with this excuse the people are placing the power of change outside of themselves. There is "something" out there controlling them that they cannot overcome. They are "doomed" to eat poorly or always be the way they are. Again, they are making themselves a victim of some other [although they never say what] force or object.

The Kantian origin of this pathetic excuse is easily seen. Man cannot know anything, and therefore he cannot resist something he does not know nor can he change it, since he neither knows what he is fighting against, or what the concept of resistance is. Therefore he is a robot who must act and "can't help it."

Again this is a feeble excuse that is clearly invalid. Millions of people around the world are "helping it" every day - "it" being their own bodies. They are helping their own bodies because they are not operating from weakness and they are not resigning themselves to be a victim.

4. DIETS DON'T WORK

While it is true that some diets are better than others, diets seldom fail. The reason that some diets are better than others is that diets are created to operate in response to certain scientific, physiological, realities.

The functioning of the body's endocrine system is well documented in scientific literature. The endocrine system, which we shall discuss later, is the master system that controls the human body. It operates according to predictable, scientific, principles.

The logical question regarding diets is this: If they do not work, why are millions of people on diets, and why do they lose significant amounts of body fat?

A case in point comes from personal experience working with a severely obese woman. In the year 2000 I worked as a counselor to young offenders and troubled youth. I designed seminars and workshops and taught life skills. I ended up working with this woman at the facility, and eventually the subject of her obesity was discussed.

Over the course of the summer we talked frequently about her weight issues. She was 5'4, 380lbs. In between bags of chips she went on to tell me about how she had always been on diets and none of them had worked. She told me that she only ate chips and chocolate bars "once a year" - even though once a year must have meant once per day, because that's how often she ate them. She told me that she had seen dietary specialists and nothing they had told her worked. She had been examined for medical conditions [PSOS, Diabetes, thyroidism, brain tumor] and the results were negative. She had gone through every doctor in our small town, and they had told her one thing: "It is in your head. You need to lose weight so that you can at least get your period without resorting to using hormone therapy, and so that your ankles stop swelling up when you sit down. One of these days one of those headaches you get is going to be an aneurysm, and you will die."

Each time a doctor told her the same thing she would switch doctors, and spend hours going on a philobuster explaining to me why she was a hopeless case, that nothing could cure her. She looked to me for sympathy and validation.

Eventually I befriended the family and would go over on occasion. During the time I bulked up I would eat pizzas and all kinds of potatoes and chicken wings. I would always order fast food when I would go over. She ordered plenty, as well.

During the time we worked together she would go to the coffee shop and get six cookies and a large French vanilla coffee. She would also frequent McDonalds. One time while eating a super-sized McDonalds French fry and double Big-Mac she proclaimed, "I've learnt to accept my size. I know I can't lose the weight." She would then go home and make rainbow chocolate chip Smartie cakes, and would eat Pringle chips by the can. And then she would wonder why she was obese.

Eventually my frustration mounted and I had to say something. I very candidly spoke with her and encouraged her to order a 3-month supply of a fat burning product. She did, and proclaimed that it was a "magic pill" and that she could now "eat as much" as she wanted. What seemed like a small victory quickly became bittersweet.

She was taking an Ephedra free product for a month and lost 30 lbs. More astonishingly, she made no changes to her diet and did no physical activity. She claimed she was doing tae-bo daily, a claim that was later refuted by her mother. The tae-bo videos she did have sat unwatched, functioning only as dust collectors.

After a while her excessive eating surpassed the ability of the Ephedra free to burn fat. The product simply stopped working. After she stopped taking Hydroxycut, she gained all of the weight back and proclaimed that it did not work.

I talked with her about her dietary habits and she remarked that if she ate any less she "would be anorexic." I have never seen someone who is 5'4 380lbs and is anorexic! She would look at skinny people eating chips and remark, "If I ate like that I would be a whale."

I became frustrated to the point where I told her: "You are in denial. You're fat because you eat GARBAGE. You have claimed to try every diet, and you say they don't work. Your either lying, which would be consistent with your denial, or you're an alien. The laws of the physical universe don't apply to you. When it comes to calorie deficits, protein increase and fat and carbohydrate reduction, you're the exception where the other seven billion people are not. Is that what your telling me?" Sadly, her only response was "Yes, because it's true." Sadly, many obese persons are in denial, and they make excuses to justify their excessive eating orgies.

The bottom line? Diets work, PEOPLE DO NOT. Diets will work on the basis that eating habits are changed. Weight will stay off, provided that eating habits remain in place. Cheating a little here or there is OK, but when cheating becomes normal practice, the "dieter" is doomed. A diet of junk food is a die-t. Junk food will reserve you an early bird spot in the graveyard.

Dieting does not mean stuffing your face with JUNK. Dieting means making a new pattern of behavior based on scientific principals. It means eating foods for what they do in the body, not for their taste, and certainly not to satisfy your junk food habit. When people say diets don't work, think of the above example. Clearly they do.

5. WHAT WORKS FOR YOU DOES NOT WORK FOR ME

Reality shows that millions of people engage in active lifestyles, and do so according to systematized action. The results they get show that there must be fundamental knowledge about the human body that we understand, otherwise their plans would not be effective. The results obtained by millions of hard-training bodybuilders and fitness athletes show that there are universal laws that apply to every human body. It is true that each organism will respond to stimulus somewhat differently, but there are universal physical principals that apply to the human body.

For example, on the surface of the earth gravity applies to every object. We know that due to centrifugal force [generated by the rotation of the earth around the sun as well as earth's own rotation upon its own axis] we are held in place. We also know that to survive, each person must eat the required nutrients, and avoid poisons. We know that each body requires sleep. We know that every human requires water. We know that in order to hear sound waves must enter the inner ear, pass the cochlea, and activate the malleus, incus and stapes, which then transfer the sound onto the tympanic membrane.

We know that if a person, regardless of size, were struck by a large transport truck moving at a velocity of six hundred miles per hour, the person would die. We know that these principals apply equally to all persons, everywhere. These realities are universal and without exception in their application. To deny universal fundamentals is to deny existence.

If something is true [conforms to reality], it is true in all cases. Logic is the art of non-contradictory identification. For example, calling "sky" "ground" is not logical because each is mutually exclusive.

If one were to follow the logic of the "what works for you doesn't work for me" or the "what is true for you is not true for me" argument, several questions face us. To begin, let us use an existent of reality already mentioned: The sky.

It is a given that people are able to walk on the ground. If person Y defines "ground" as "the curved surface of the earth composed of solid matter", and sky is defined as "the absence of the above mentioned which is also curved and composed of the atmosphere, stratosphere and various gaseous chemical compounds", and to person X were assume the inverse argument, then we are in an excellent situation to test the logic of the two positions

Suppose then, armed with an understanding of the two arguments we were to place both individuals in an airplane, give them parachutes and ascend to an altitude of 35,000 feet.

Person Y has identified the sky as the gaseous dimension that he is now within and will be jumping into, in the attempt to safely descend to the solid ground below. Person X, having the inverse position believes that the environment into which he is diving is solid and as a consequence finds no need for the parachute. He believes that the "ground" is the sky and the sky the ground and that the ground is gaseous and the sky solid. Therefore, he believes that he can walk in the sky.

After all, he asks himself, what is a "parachute" anyway? Is it possible to know anything anyway? The object labeled "parachute" could be a "wuzzle"; or maybe "parachute" is something else. Maybe it's a "figment" of the mind - whatever a figment is. So he discards the "parachute" accordingly. "My reality is not the same as his reality", "What works for him doesn't work for me", he reasons.

The time comes to vacate the airplane. Person Y and person X are ready. One is taking a parachute, the other not. Both are operating according to their belief. They jump.

Until the moment where person Y pulls his chute they both descend at the same speed of seventeen feet per second toward the surface of the earth. But something is amiss. According to the belief of person X he should be walking, not falling. The end result is that person Y lands safely while person X is no more. In both cases, there was a principal that applied to each person equally. Gravity.

Regardless of personal belief, both men were in the gaseous environment of the sky. Both men contacted the solid surface of the ground. Person X was right in that what worked for person Y did not work for him! Person X learned the illogic of his belief the hard way.

As demonstrated by the above scenario, reality is objective and applies equally to everyone. Reality is not a respecter of persons. Gravity, the need for sleep and food, exercise principles - these are aspects of reality that apply equally to everyone the world over. These are universal principals of reality.

If something is logical it operates by the same laws in all circumstances, and the results of the operation are predictable. For example, mathematics is logical. Depending upon the branch, a same calculation will yield the same result. Insanity has been defined as doing something the same way and expecting a different result. Kant attempted to invalidate human reason and cognition and thereby reduce man to an automated machine devoid of intellect. He sought to make man insane.

Now that we have examined and debunked several myths associated with obesity, and have seen how the wrong philosophy has caused detriment to millions world-wide, we shall now discuss the underlying master system of the human body.

THE MASTER SYSTEM

Endocrinology is the study of the master system of the body - the endocrine system [the hormone system]. Every living creature has a hormone system that produces chemicals in specific quantities, and assists in the regulation of the autonomic nervous system and various life functions. Understanding how our body's work will enable us to improve the length and quality of our lives.

The master system of the body is most influenced by diet. Macronutrients act as messengers within the body triggering the release and activation of specific hormones. For example, carbohydrates [complex or simple] stimulate the release of insulin. Fats [good or bad] stimulate the production of testosterone, and complete proteins maintain positive nitrogen balance within the body. Exercise also stimulates the endocrine system.

Specific hormones have certain functions. For example, upon consuming carbohydrates, insulin is released. Insulin is secreted from the pancreas and its function is to remove sugar from the blood. However, it also encourages the storage of fat, as well encouraging anabolism by offsetting the catabolic effects brought by cortisol [a natural anti-inflammatory].

Testosterone that is manufactured in the gonads contributes to feelings of well being in males, and also encourages fat burning and protein synthesis. Increases of strength and athletic ability may also result from increased testosterone levels.

Protein acts within the body to increase lean muscle mass. It is also thermogenic in that it burns fat and thus elicits a visible change in body composition.

Clearly, understanding how ones body reacts to macronutrients will assist one in making better dietary choices as well as arming one with a formidable arsenal against the health-wrecking effects of obesity. The knowledge expounded above conflicts totally with the words of Kant. He would have man ignorant and blind, unable to defend against an enemy he does not know. Obesity is a killer and it is one that every human should guard against. Given that an ounce of prevention is worth a pound of cure one can clearly see how this knowledge could prevent obesity before it becomes an issue for concern.

By manipulating the endocrine system supplemented by dietary management and exercise, one can ensure continued health.

SUMMARY / CONCLUSION

We have addressed and debunked five myths regarding obesity. Obesity, as has now been shown, is, partially, a conceptual problem - a problem of the mind brought about by a false belief system. This false belief system results in chaotic thoughts that are misaligned or mis-taken about specific aspects of reality. The obese person is not following scientific principals. Instead, they are following non-reality, or principals of nothingness.

While it is true that many obese persons suffer from genuine medically diagnosed obesity causing conditions and their subsequent symptoms, and while it is also true that obesity is a multi-determined behavior and its causes similarly multi-determined, a great majority of obesity results from the philosophical errors outlined here.

In order to manifest change the obese person must discover the universal scientific principals by which their bodies operate, must adopt the correct philosophy, and must understand their patterns of behavior, as explained in this article. Only then is change, both physical and psychological, possible.

INDEX OF TERMINOLOGY

REFERENCES

1. Beckman, L. (2002, October). Understanding the urge to eat. Psychology Today, p.22.

2. Center For Disease Control and Prevention. (1999). Prevalence of overweight among children and adolescents. USA.

3. Center For Disease Control and Prevention. (1999). Prevalence of overweight among adults. USA.

4. Easen, N. (2002). Asia falls foul to fat. Hong Kong: CNN.

5. Hick, J. (1999). The fifth dimension. England: Oneworld Publications

6. Kolb, B., & Whishaw, I.Q. (1998) Brain plasticity and behavior. Annual Review of Psychology, 49, 43-64. (pp. 71, 104)

7. Maccarone, D. (2002, October). A hearty appetite may run in the family. Psychology Today, p.22

8. Peikoff, L. (1991). Objectivism: The philosophy of Ayn Rand. New York, NY: Meridian.

9. Rand, A. (1943). The fountainhead. New York, NY: The Bobbs-Merrill Company.

DISCLAIMER

The information provided in this publication is for educational and informational purposes only and does not serve as a replacement to care provided by your own personal health care team or physician. The author does not render or provide medical advice, and no individual should make any medical decisions or change their health behavior based on information provided here. Readers are encouraged to confirm the information contained herein with other sources. Readers and consumers should review the information in this publication carefully with their professional health care provider. The information in this or other publications authored by the writer is not intended to replace medical advice offered by physicians. Reliance on any information provided by the author is solely at your own risk. The author does not recommend or endorse any specific tests, products, medication, procedures, opinions, or other information that may be presented in the publication. The author does not control information, advertisements, content, and articles provided by discussed third-party information suppliers. Further, the author does not warrant or guarantee that the information contained in written publications, from him or any source is accurate or error-free. The author accepts no responsibility for materials contained in the publication that you may find offensive. You are solely responsible for viewing and/or using the material contained in the authored publications in compliance with the laws of your country of residence, and your personal conscience. The author will not be liable for any direct, indirect, consequential, special, exemplary, or other damages arising from the use of information contained in this or other publications.

Copyright 㠃layton South, 2003 All rights reserved. Without limiting the rights under copyright reserved above, no part of this publication may be reproduced, stored in or introduced into a retrieval system, or transmitted in any form, or by any means (electronic mechanical, photocopying, recording, or otherwise), without the prior written permission of the copyright holder and author of this publication.

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KEFE · 07-21-2006, 04:36 PM

As bodybuilders we do our best to live a healthy lifestyle. Unfortunately it seems as if our race is dying out. Many people are not living a healthy lifestyle. Most of American adults are overweight or obese.

What can we do to fight obesity?

How important is it fighting obesity?

What do you see in the future statistics of obesity? How did you come to this conclusion?

Bonus Question: How do you feel about child obesity? Who do you think is at fault to blame?

Show off your knowledge to the world!

The Winners:

RippedJordanian View Profile
Nevel View Profile
bitterplacebo View Profile

Prizes:

1st place - 75 in store credit.
2nd place - 50 in store credit.
3rd place - 25 in store credit.

To use your credit, e-mail Will @ will@bodybuilding.com for more info.

1st Place - RippedJordanian
Fighting Obesity

Introduction To Obesity

"During the past 20 years, obesity among adults has risen significantly in the United States. The latest data from the National Center for Health Statistics show that 30% of U.S. adults 20 years of age and older - over 60 million people - are obese."

- www.cdc.gov

Obesity is a dangerous epidemic that is threatening to reverse all the advancements in medicine that have allowed society to live a healthier, longer life. It is important to understand however, that there is a difference between obesity and overweight.

An overweight person is a person with above average body fat percentage, about 15-20%. It's important to note that it becomes obesity only when body fat percentage exceeds 20%, or when the excess fat begins posing serious health risks. Approximately 65% of adult Americans are considered obese.

Obesity is also increasing in children! The percentage of obese children has more than doubled in the past 3 decades. Today, about 16% of American children are overweight.

Obesity in childhood causes buildup of fat molecules and cholesterol in the veins of the body and heart, and as the child grows older, the buildup will reach a blockage causing a heart attack. Obesity from childhood is much more serious than adult obesity.

RELATED ARTICLE
Obesity: A Four Part Series On The Worldwide Epidemic.
We can no longer single out North Americans when identifying obesity. This article will talk about worldwide obesity, eating patterns, and youth obesity including what we can do about it. Learn more...
[ Click here to learn more. ]

Obesity is serious, because it poses dangerous health risks which could lead to death! Some of the risks of obesity include:

Hypertension
Dyslipidemia (high total cholesterol levels or high levels of triglycerides)
Type 2 Diabetes
Coronary heart disease and heart attacks
Stroke
Gallbladder disease
Osteoarthritis
Sleep apnea and respiratory problems
Some cancers (endometrial, breast, and colon) Source: www.cdc.gov

What Causes Obesity?

Now that we've seen the dire effects of obesity on one's health, we can understand why obesity is wrong. But what are the causes of ever-increasing obesity in the world?

There are things that cause obesity which have always been there, and there are factors that are being introduced which are responsible for increasing obesity. I will be concentrating on because they are causing the increase in obesity. Factors which are causing increase in obesity:

1. Junk Food:

In the busy lives of today's society, we just don't have enough time to cook a healthy meal, and must often rely on fast food, junk food, or ready made food. All these foods are very high in fat and calories, and because they are processed, have little or no vitamins or minerals.

Increasing the intake of foods high in calories and fats is directly contributing to obesity.

"People who tend to choose foods that are high in fat or contain a lot of energy (calories) in just a small portion are more likely to gain weight than people who fill their plates with bulky but low-energy foods, such as bread, potatoes and vegetables. Eating too much fat can also increase your risk of heart disease."

- www.bbc.co.uk

2. Physical Activity:

Today's lifestyle has so many machines to do our work for us. Cars have replaced walking or biking, desk jobs have replaced physical jobs such as farming or mining. We have no time to do exercise that we have to resort to boring exercise machines such as treadmills or elliptical machines.

This decrease in physical activity causes no calorie burning which burn fat, or causes any muscle to be created which will burn energy and fat.

"Regular exercise can help to control your weight and improve fitness too, reducing your risk of problems such as heart disease and diabetes."

- www.bbc.co.uk

3. Awareness:

People do not fully understand the consequences of obesity until they reach the age of 40 or 50, where they might suddenly get a heart attack, stroke, or a serious illness. Although people may know the bad effects, they don't really care because they have not experienced them.

With wide availability of fat increasing foods, and lack of awareness for what they can do to you, it makes it difficult to resist eating fatty foods.

4. False Advertising:

Advertising companies are a large part of the obesity epidemic. Companies will create adverts showing how good their food product is and how good it tastes, but they will never tell you how unhealthy it is. For example, you always see the "I'm lovin' it" ads with steaming tasty fries and burgers, but we never see a man having a heart attack or dying in a hospital do we?

Companies who create low calorie foods are also at fault, because they usually just reduce the serving size to match their goal calories. You may buy a candy bar and check the calories, which will seem ok at first. But take a closer look at the serving size; it's usually something ridiculous such as 1/4 of a bar, or 2 grams! These misleading ads should be stopped.

5. Smoking & Alcohol:

Smoking and alcohol have been proven to increase cortisol levels, which results in more fat storage and muscle burning. Completely remove these from your diet!

RELATED ARTICLE
Smoking: How It Will Limit Your Bodybuilding Success!
Of all the destructive habits one might pursue, cigarette smoking could, quite correctly, be considered one of the worst. Learn why and how it will kill you!
[ Click here to learn more. ]

What Can We Do To Fight Obesity?

Obesity needs to end, and there are a number of things we can do to put a stop to it. As an individual:

1. Eat Healthier:

The easiest and best place to start fighting obesity is in yourself. If you are overweight, start eating healthier and avoiding fatty and high calorie foods such as products. I always stress the fact that this needs a complete mindset revolution, where you become more aware of the foods that you eat and avoid the bad ones at all costs.

I don't want you to just be excited for a week and starve yourself, then crack and start binging. You need to understand how to eat healthier.

2. Get More Exercise:

Just a 1/2 hour walk as soon as you wake up and before eating anything is extremely effective for burning fat. Fat burns most effectively in the morning because you have not eaten anything since you slept. If you are a bodybuilder, however, it is important that you drink a protein shake or eat a small pure protein containing meal to preserve your muscles and keep a positive nitrogen balance.

RELATED ARTICLE
Protein Shake Recipes.
Are you tired of drinking the same boring, bland tasting proteins shakes? Try these superb shakes and mix things up!
[ Click here to learn more. ]

3. Set An Example:

When people see you losing fat and gaining muscle, you will encourage them to do the same, and you will be setting a positive example. This can affect whole communities.

4. Make Others Aware:

Show your friends how to lead a healthier lifestyle. Start a campaign at school or set up something at the office to teach people how important eating healthy is. You will immediately feel more confident mentally and physically, as well as feel proud to have made a difference.

5. Petitioning:

Create a petition for members of your community to sign which asks supermarkets in your city to stock up on healthy foods and remove the unhealthy ones. If its not there in front of you, you can't buy it, so you can't eat it!

6. Create A List:

Create a list of clean but tasty foods which you enjoy eating such as low fat foods, fruits, tuna...

7. Keep Yourself Motivated:

Motivation is the most important to fight obesity. Watch movies, read articles, keep motivational messages in your room to keep yourself from giving up. Also, if you are more advanced, help the beginners at the gym or at your office or school to improve. This will give you a sense of satisfaction, and encouragement to stay motivated.

8. Rallying:

It is important that governments and health agencies pass more laws which limit the ability for companies to falsely advertise, or make it harder on businesses to sell unhealthy food.

9. Education System:

School is where a child learns, and it usually contains negative influences. The soda machines, candy bar machines, and unhealthy foods should be removed and not sold at the school cafeteria. Kids need to stop eating unhealthy foods because they are too young to learn to do it for themselves.

Also, textbooks and educational material should be revised to include articles or stories about the dangers of obesity and the benefits of health and exercise. More physical education lessons should be incorporated in schools and gyms should be made available in every school.

How Important Is Fighting Obesity?

Obesity is an epidemic, and just like all epidemics, they need to be stopped before they go out of control and infect everyone. Fighting obesity is vital, because if obesity is not stopped, then all the medical advancements to make one's life healthier and longer will be useless.

Obesity will be killing the population instead of the flu or bacterial viruses now. Obese parents have a higher possibility of conceiving obese children because children pick up on the trends of their parents which will be lack of exercise, eating unhealthy foods, and not taking care of one's body and health.

We should be striving for a healthier society free of life threatening diseases. We can now prevent most diseases, but the mental diseases are what are difficult to overcome such as obesity and psychological disease.

It is important to fight obesity because it is causing a new generation of unhealthy, ugly, and expensive society which spends too much money on excess food and processed foods. The human race is evolving into a race which is careless about physical health. Health care costs are rising, as are costs of processed and fatty foods, and life expectancy could be much longer if obesity was taken care of.

The Future Of Obesity:
What can you see in the future statistics of obesity? How did you come to this conclusion?

Obesity rates and percentage of deaths from obesity will only continue to skyrocket if nothing is done about this epidemic to stop it. Obesity rates have been increasing and will obviously keep doing so. In the future, if current programs are effective and more programs are added to fight obesity, we will probably see increasing obesity rates slow down and stop.

We may also see a decrease in obesity rates from the current 65% in adults to hopefully about 50% in about 50 years. I conclude this because, from observing the different obesity rates and how they have changed, and trying to predict what will come.

Child Obesity:
How do you feel about child obesity? Who do you think is at fault to blame?

Parents are surely responsible for their child's obesity. Children are not yet mature enough to make difficult decisions to stop eating unhealthy foods, they follow their taste. It's the parent's jobs to reprimand children and teach them the benefits of a healthy diet.

My parents always gave me healthy food to eat and almost never brought in fatty foods or high calorie sugary foods into the house. If I didn't see them, how could I ask for them as a child? Also, fast food eating was usually only once in about 2 months and it was something amazing for me to eat Mac Donald's or Pizza Hut.

Click On Your Favorite Restaurant To Learn The Truth!
© © © ©
© © © © ©

Other than eating habits, parents need to train their children to forget about video games and go out and play with other children for some exercise. That way they can have a sugary treat without gaining fat.

However, as a parent, you do not want a depressed child who is not allowed to do anything fun. The most important part is to strike a balance between healthy eating and exercising, and sweets and video games.

I believe it's the parent's fault that a child is obese, and they have to be responsible. The best way to do this is to sign up a child in a sport or team that he can play for that he enjoys. If your child enjoys playing a specific sport, sign him up on a team so that he can always want to go and exercise.

Although not all children are athletic, it is almost impossible not to find a sport that your child is good at. TV and video games have been shown to decrease concentration span and hurt the eyes while sweets and unhealthy foods have been shown to cause excess fat, cholesterol, and obesity in children. Striking a balance between the 2 is vital for a happy but healthy child!

RELATED POLL
Is Your Child Overweight?

Yes, My Child Is Definitely Overweight.
Yes, But Just A Little Overweight.
No.
Not Sure.

Bibliography:

www.nhlbi.nih.gov
www.bbc.co.uk
www.cdc.gov
www.eagletribune.com

2nd Place - Nevel

As bodybuilders we do our best to live a healthy lifestyle. Unfortunately it seems as if our race is dying out. Many people are not living a healthy lifestyle. Most of American adults are overweight or obese.

What Can We Do To Fight Obesity?

There are many ways that we, as bodybuilders, can contribute to the fight against obesity. First and foremost, we can lead by example. Let others know how good it feels to eat right and exercise.

Let our passion show through and share our enthusiasm with others. I know that a lot of people who get motivated to lose weight and live healthier when they see others around them doing so. How many of us started lifting weights, eating less sugar and more protein because we saw Rocky or Predator and were motivated to look like Stallone or Schwarzenegger? The same thing applies to people today.

RELATED POLL
Which Is The Most Motivational Movie For Physical Fitness?

Rocky.
Predator.
Super Size Me.
Pumping Iron.
Other.

Another thing we can do to help is to be supportive of those who are making an effort. Be honest, we've all done it, maybe not now, but when we were younger... We see someone in the gym that is obese and making an effort to get back into shape.

They are tirelessly going from bench to bench, machine to machine, yanking, pulling, pushing, and doing it all wrong. We snicker to ourselves or to our lifting partners, making a negative comment about how they won't last a week. Most of the time, we are correct with our assumptions.

However, imagine how this person would feel if some of the "bigger" guys came over and talked to him or her and encouraged them with their training and maybe gave them some advice or answered any questions that they may be thinking. This little push of encouragement may be all this person needs to go from giving up and remaining obese to being dedicated and coming back again and again until their goals are achieved.

The final thing that we can do is to help those around us who have not made an effort to be active or eat healthy. Maybe invite someone unmotivated that we know to come along to the gym with us, even if it's just to spot us while we work out, and then slowly convince them to give it a try.

Have your family sit down to a homemade meal instead of ordering out for food and sitting in front of the TV. If you don't live with your family, invite someone over to your place for lunch or dinner and make them a tasty, healthy meal. You may be s

07-21-2006, 03:55 PM	#91
KEFE *****Labs Elite Member** Join Date: Aug 2005 Location: in the gym Posts: 2,297 Photos: 16	fgx 15 years old Bench 220x2 Squat max 260-280 Can't deadlift right now because of back pain from accutane. 162lbs 5'6

07-21-2006, 03:55 PM	#92
KEFE *****Labs Elite Member** Join Date: Aug 2005 Location: in the gym Posts: 2,297 Photos: 16	fgg 15 years old Bench 220x2 Squat max 260-280 Can't deadlift right now because of back pain from accutane. 162lbs 5'6

07-21-2006, 03:57 PM	#93
KEFE *****Labs Elite Member** Join Date: Aug 2005 Location: in the gym Posts: 2,297 Photos: 16	To avoid being HIT with a HAMMER, I feel compelled to make these two important disclaimers before I begin writing: As long as whatever form of training you're using doesn't hurt you, it's "good." Even if it keeps you from achieving your maximum potential, it's better than no training at all. So, on a scale of good, better, best, training according to the tenets of HIT theory is "good." As long as whatever type of training equipment you're using doesn't hurt you, it's "good." Even if it keeps you from achieving your maximum potential, it's better than no training equipment at all. So, on a scale of good, better, best, training with Hammer equipment is "good." Now, my tongue-in-cheek inclusion of the good folks at the Hammer equipment welding facility is merely that: Tongue-in-cheek. Actually, Hammer's inventor was none other than Arthur Jones. His son took over the company and made Hammer equipment a success story. So much so, in fact, that Life Fitness bought the company! The point is that Hammer, like Nautilus (Arthur's first foray into the wonderful world of weights), is frequently touted as the equipment of choice for the Hit Men. Me? I like BOTH companies' equipment no more or less than I like the rest of them. In fact, each has some unique merits, as do many others. The Seven Laws Of Weight Training From Most Sport Scientists' Perspectives. The Law of Individual Differences: We all have different abilities and weaknesses, and we all respond differently (to a degree) to any given system of training. These differences should be taken into consideration when designing your training program. The Overcompensation Principle: Mother Nature overcompensates for training stress by giving you bigger and stronger muscles. The Overload Principle: To make Mother Nature overcompensate, you must stress your muscles beyond what they're already used to. The SAID Principle: The acronym for "Specific Adaptation to Imposed Demands." The Use/Disuse Principle: "Use it or lose it" means that your muscles hypertrophy with use and atrophy with disuse. The GAS Principle: The acronym for General Adaptation Syndrome, this law states that there must be a period of low intensity training or complete rest following periods of high intensity training. The Specificity Principle: You'll get stronger at squats by doing squats as opposed to leg presses, and you'll get greater endurance for the marathon by running long distances than you will by (say) cycling long distances. Many of the current "systems" of training offer nothing new, and they often violate one or more of the seven "grand daddy" laws. If you are to understand my critique of HIT theory (below), you will have to be familiar with the seven laws. I recommend that you re-read the article on these laws if the synopsis above isn't enough. HIT History It all started back in the early seventies with Arthur Jones of Nautilus fame. Arthur's chief mission, of course, was to sell equipment. His marketing plan was brilliant. My interpretation of his plan was that in order to sell his equipment (which for the day was quite expensive) he had to create a religion for the masses. To create a religion he needed 1) churches, 2) disciples, 3) a bible, and 4) clergy. A scientist (Ellington Darden) inspired by God (Jones) wrote his bible, and (much later) a strength coach named "Moses" Matt Brzycki put the Ten Commandments from that bible into lay language. The Ten Commandments are presented below. Then he paid a bunch of guys to follow the gospel (their test results were later incorporated into the bible). Later, a chosen few of them became his disciples. The churches came next (Nautilus gyms sprang up all over the place... most are dead now, their respective flocks having flown the coop upon realizing that they were not making it to the promised land quickly enough -- in my humble opinion). His clergymen (gym owners) LOVED Arthur because he had really neat looking equipment and a way for them to rustle their clients in the front door and out the back real fast by convincing them that one set to failure was "the way." To support the notion that HIT is a Pagan religion, let me quote the word as it is written in the HIT page of the internet by one of his high priests, Matt Brzycki: "To some--including me--Jones was years ahead of his time and full of brilliant, revolutionary ideas about exercise; to others, he was the devil incarnate. One thing that everyone seems to agree upon was that he was abrasive, outspoken and brutally candid." Old timers like me recall that the most popular movies of the day were 20,000 Leagues Under The Sea and The Time Machine. Arthur got the name "Nautilus" from one movie (his offset cam, copied from German physical therapy equipment of the mid 1800s, looked like a cross-sectioned conch shell), and the design from the other movie (his first machines were curiously reminiscent of the "Time Machine"). Yes. Arthur's business plan was brilliant, and it was carried out even moreso. It's no wonder that the religion has persisted to this day, so stauchly converted were his disciples. Meet Some Of The HIT Disciples There is a small (but utterly vocal) band of Arthur Jones disciples who have, since the early seventies, clung desperately to the oft discredited notion that one high intensity set to failure is all you need to achieve your maximum potential in growing stronger or bigger. In fact, the contemporary biblical interpretation (below) admits that one may profit from three sets, although one set is just as good as three. I say "desperately" for good reason. These guys (who like to call each other "HIT Jedi") invested their hearts and souls (and, quite often, funds from their respective organizations) in the superiority of both Jones' equipment and his theories on how best to use it. Others have been or are "sponsored" by Arthur. It almost seems as if they are afraid of losing face (if not their jobs) if they were to back away from the tenets of the HIT theory now, despite the huge volume of scientific studies discrediting many of its tenets. From a social-psychological view, it's utterly fascinating to watch the HIT men scramble. It brings to mind the great movie, "Lord of the Flies," in which a bunch of shipwrecked boys, left to their own devices, created a sort of Pagan society amongst themselves. Some of the Jedi who are more vocal than most, having written many passionate articles or books on their own cute little variants of the old Jones theory, bear mention. How they refer to each other as "Jedi" (which, I'm assured, means "priest") is yet more proof that HIT is a Pagan religion. I must say, however, I admire their zeal for lifting (albeit at a sub-par level)! Meaning to cast no dispersion on these well-meaning gentlemen by identifying them to the readership of this website, and acknowledging that not all those listed may care to admit to, and in fact vehemently deny their Pagan beliefs (until after the cock crows), here they are in alphabetical order (this is neither an exhaustive listing, nor is it mine -- it came from their web site): Matt Brzycki (strength coach at Princeton University); Ellington Darden, Ph.D. (Jones' longtime science advisor); Ken Leistner, D.C. (New York chiro who runs a gym there); Ken Mannie (strength coach at Michigan State); Stuart McRobert (publishes a "Hardgainer" newsletter); View His Articles Mike Mentzer (now deceased, former bodybuilder who fabricated his own "Heavy Duty" interpretation of Arthur's disproved tenets); Dan Riley (strength coach of the Washington Redskins); Rob Spector (keeper of a HIT web site); and Wayne Westcott, Ph.D. (a YMCA fitness director) Kim Wood (strength coach of the Cincinnati Bengals) The Jedi also claim as disciples, bodybuilding converts such as Dorian Yates, Ray Mentzer and Casey Viator. Just as Protestants split from Rome, some Jedi have gone their own way to create their own denominations of the HIT religion. The religious wrinkles provided by the various denominations after their split from Rome are quite interesting reading. I mentioned Mike Mentzer's "Heavy Duty" system of training in a previous article in this series -- really no different than HIT with a few funky (read: "mystical") wrinkles added. There's also the "Superslow" system created by the Protestant HIT Jedi Ken Hutchins, who actually provides a fitness trainer certification in his system (which can be yours for as little as $495.00). His peculiar wrinkle to HIT theory has to do with friction. Says he: "When you pull a trigger on a rifle or gun, you're supposed to pull with a slow, steady squeeze to the rear - if you jerk the trigger than the shot will be off. Same thing when lifting weights - each repetition should be a slow, steady squeeze of the muscle with no jerking... if an exercise has little friction, it's better to use a longer negative as you don't get the "partial respite" that you would from an exercise with lots of friction." Utter nonsense, of course... a topic for a future article, I'm afraid (space constraints, you know). Now I'd like to introduce you to the HIT commandments and some pointed comments on each relative to the seven grand daddy laws. The Ten HIT Commandments According To Jedi Brzycki 1. Train With A High Level Of Intensity. "Intensity," according to HIT dogma, "relates to the degree of the "inroads"--or amount of fatigue--you've made into your muscle at any given instant. In the weight room, a high level of intensity is characterized by performing an exercise to the point of concentric muscular failure: when you've exhausted your muscles to the extent that you literally cannot raise the weight for any more repetitions. Failure to reach a desirable level of intensity--or muscular fatigue--will result in little or no gains in functional strength or muscular size. After reaching concentric muscular failure, you can increase the intensity even further by performing 3 to 5 additional post-fatigue repetitions. These post-fatigue reps may be either negatives or regressions and will allow you to overload your muscles in a safe, efficient manner." There is no question that going to failure can constitute a more "intense" workout. But, in the real world -- in the gym -- intensity is so much more than that. Webster defines intensity as having or showing the characteristic of strength, force, straining, or (relative to a bodybuilder's focal point) other aspects of his or her effort to a maximum degree. The words intense and intent both have the same Latin root, intendere "to stretch out." If one is intent on doing something, he does so, by definition, with strained or eager attention -- with concentration! That intensity of effort is largely a function of the mind is not this writer's opinion. It is true by definition as well as by practical usage of the word! "Intensity" is increased by: Amplification of mental effort -- getting "psyched" Approaching your training with a burning passion, as though it were your LIFE Adding reps Adding weight (this is the common definition of intensity) Decreasing rest between reps Decreasing rest between sets Increasing the number of exercises per body part Increasing the total number of exercises or body parts trained at one session Increasing the number of training sessions per day Increasing the speed of movement Increasing the amount of work done at the anaerobic threshold (maximum pain tolerance) Increasing the amount of eccentric work your muscles are required to perform. Perhaps most importantly, going to failure is NOT a prerequisite to adaptation! The SAID Principle is violated by the first commandment of HIT. Their idea is to go to failure all the time, but certain "specific" training objectives mitigate against it (e.g., speed training). And, the GAS Principle, which states that there must be a period of low intensity training or complete rest following periods of high intensity training, is violated. These guys go to failure all the time! 2. Attempt To Increase The Resistance Used Or The Repetitions Performed Every Workout. "...every time you work out you should attempt to increase either the weight you use or the repetitions you perform in relation to your previous workout. This can be viewed as a "double progressive" technique (resistance and repetitions). Challenging your muscles in this manner will force them to adapt to the imposed demands (or stress)." The SAID Principle is violated. Sometimes, lighter weights done rapidly is required. And sometimes heavier weights done for 3 reps is required. (If your training requires that you go to failure with a weight that's so heavy you can only do three reps, you are BEGGING for a MAJOR injury if that takes you to failure!) The GAS Principle is also violated. Alternating periods of high versus low intensity is a better way to go. If you wait until total recovery is accomplished in any given muscle, atrophy place. 3. Perform 1 To 3 Sets Of Each Exercise. "...numerous research studies -- which I once again am probably viewed as dreaming up--have shown that there are no significant differences when performing either one, two or three sets of an exercise..." Yep! You're dreaming pal! Dr. Richard Berger (my mentor during my doctoral studies at Temple) years ago showed that there IS a significant improvement in gains with three sets as opposed to one. Other studies have shown the same results. Nowadays, many athletes (bodybuilders included) do as many as 10 or more sets. Even Arthur Jones --the original HIT man --showed that people with white, fast-twitch muscles require fewer reps, sets and workouts per week than people with predominantly red, slow-twitch muscles. Apparently, all HIT men are white muscle fiber guys? I think not! So, while none of the seven laws are violated here, some (especially the overload principle and the SAID principle) are not being applied to their maximum potential. 4. Reach Concentric Muscular Failure Within A Prescribed Number Of Repetitions. "Repetition ranges differ from body part to body part and from coach to coach. In the course of training hundreds of collegiate athletes over the past eleven years, these are the ranges I usually assign: 15 to 20 (hip exercises), 10 to 15 (leg exercises) and 6 to 12 (upper body exercises). Other HIT strength coaches are pretty much in that neighborhood, with a few electing slightly lower ranges but not less than six." Woah! You guys should be blushing on this one! The SAID principle is quite specific in recognizing that not everyone is alike. Not everyone responds in the same way to any given rep/set scheme. Look again at my response to Commandment Three. 5. Perform Each Repetition With Proper Technique. "A quality rep is performed by raising and lowering the weight in a deliberate, controlled manner. Lifting a weight in a rapid, explosive fashion is ill-advised for two reasons: (1) it exposes your muscles, joint structures and connective tissue to potentially dangerous forces which magnify the likelihood of an injury while strength training, and (2) it introduces momentum into the movement which makes the exercise less productive and less efficient. Lifting a weight in about 1 to 2 seconds will guarantee that you're exercising in a safe, efficient manner. It should take about 3 to 4 seconds to lower the weight back to the starting/stretched position." First, I grow weary of the HIT business of being "safe." Where in the book does it say that going slow and deliberate with a heavy weight is safer? I think otherwise. And, certainly, these slow, deliberate movements are not as effective as other methods in many instances. SOME reps are well performed in the manner described above. However, this commandment clearly disregards the importance of cheating movements, explosive lifting (e.g., the Olympic lifts), and many other techniques of lifting. Further, slow, deliberate movements are nowhere NEAR as effective for forcing an adaptive response in connective tissues as are more explosive (and yes, often "ballistic") movements. So much for their claim to "safety!" Deinhibition of the Golgi tendon organ's protective feedback loop can be moved back far more effectively with controlled ballistic movements than with slow, deliberate movements. Clearly, this commandment is in violation of the Overcompensation, Specificity and SAID principles. 6. Strength Train For No More Than One Hour Per Workout. "If you are training with a high level of intensity--and you should--you literally cannot exercise for a long period of time. ...Training with a minimal amount of recovery time between exercises will elicit a metabolic conditioning effect that cannot be approached by traditional multiple set programs. Don't ask me why cause I've been makin' all this stuff up as I go along." Ol' Jedi Brzycki continues to put his sandalled foot on top of his golden tongue. Here, I think (one can't really tell) he's claiming that doing one set of squats, then one set of benches, then one set of pulldowns, then one set of curls, and one set of 3, 4, 5 or so additional exercises, and you're outta the gym. C'mon! Clearly, this commandment is in violation of the Overcompensation, Specificity and SAID principles. Re-read my response to Commandment Three. People are DIFFERENT! 7. Emphasize The Major Muscle Groups. "The focal point for most of your exercises should be your major muscle groups (i.e. your hips, legs and upper torso)." Oh? Have we lost sight of training weaknesses first? Bodybuilders know this instinctively. Most athletes do as well. Clearly, this commandment is in violation of the Specificity and SAID principles. 8. Whenever Possible, Work Your Muscles From Largest To Smallest. "Exercise your hips first, then go to your legs (hams, quads and calves or dorsi flexors), upper torso (chest, upper back and shoulders), arms (biceps, triceps and forearms), abs and finally your low back." Duhhhhh! Am I missing something? In the Eighth Commandment, you told us NOT to focus on smaller muscles! In addition to violating one of your own commandments, this commandment is in violation of the Specificity and SAID principles. 9. Strength Train 2 To 3 Times Per Week On Nonconsecutive Days. "...a period of about 48 to 72 hours is necessary for muscle tissue to recover sufficiently from a strength workout. A period of at least 48 hours is also required to replenish your depleted carbohydrate stores. ...Performing any more than three sessions a week can gradually become counterproductive due to a catabolic effect. This occurs when the demands you have placed on your muscles have exceeded you recovery ability. Recovery time is adequate if you continue making gains." Sometimes 48-72 hours is sufficient, and sometimes it's not. Depending upon the muscle involved it may be less or it may be more. Remember: Big muscles take longer to recover than smaller ones Fast twitch muscles (your "explosive" muscles) take longer to recover than slow twitch muscle fibers ("endurance" muscles); Guys recover faster than girls; You recover faster from slow movements than from fast movements; You recover faster from low intensity training than from high intensity training. The older you get, the longer it takes to recover By carbohydrate stores, do you mean glycogen? Not 48 hours...something closer to 2 or 3 hours! I, and every athlete I've ever trained, often trained twice a day! The Russian athletes do, the Bulgarian weightlifters train 3-6 times a day! And, even if there were (as Bryzcki put it) a "catabolic" effect, wouldn't that call for a "periodized approach to training? Grand daddy laws violated with this one are the SAID, GAS and Specificity Principles. 10. Keep Accurate Records Of Your Performance. "Records are a log of what you've accomplished during each and every strength session. Record keeping can be an extremely valuable tool to monitor progress and make your workouts more meaningful. It can also be used to identify exercises in which a plateau has been reached." OK. I'll give the HIT men this one. On the other hand, HIT folk will have to use their logs to refer back more often than other (non-HIT) trainees. They're bound to be hitting plateaus a lot more than others. Jedi Bryzcki ended his "Sermon On The Web" with these words: "Don't be misled by the brevity or simplicity of a program that calls for one set of an exercise done with a high level of intensity. Strength Coach Ken Mannie has stated that HIT is "the most productive, most efficient and without a doubt, the most demanding form of strength training known to man [and woman]." Of course, I read that in Nautilus magazine. And Mannie was drunk at the time." Need I say more? Sidebar HIT Jedi Matt Brzycki posted these gems in the HIT Web Site: "...HIT received a lot of attention--and created quite a controversial maelstrom--in 1970 with the publication of numerous articles written by Nautilus founder Arthur Jones. Although Jones didn't invent HIT, there's no question that he certainly was the one who popularized it and formally suggested guidelines and principles for its use. "Jones has mellowed with age but I got some laughs a few months ago when I saw him insult a group of unsuspecting sportsmedicine people with his trademark brash comments and demeanor. Anyway . "...what was seen was rarely a pretty sight. In fact, it was kinda ugly. Rarely were more than two sets of an exercise performed--and never more than three. You really couldn't do much more anyway. The level of intensity suggested by Jones was performing each exercise to the point of muscular failure. "If you were too exhausted to crawl--which was sometimes the case--you were physically grabbed and dragged to the next exercise. Jones' opinion of an acceptable level of intensity might best be summed up with one of his many colorful quotes: "Have you ever vomited as a result of doing one set of [biceps] curls? If not, then you simply don't know what hard work is. Ahh, those were the days." Be Sure To Read The Cyberpump.com Response To This Article! help@drsquat.com Recommend this article to a friend by e-mail here! Visitor Reviews Of This Article! Read Visitor Reviews - Write Your Own Review Back To Dr. Squat's Main Page Back To The Articles Main Page. Related Articles Intensity Vs. Volume Quicker Results With Less Training High Intensity Training Techniques. Back To Top -------------------------------------------------------------------------------- Harbinger Big Grip W/WristWrap Harbinger Big Grip W/WristWrap are top of the line lifting gloves for serious lifters! Learn More! -------------------------------------------------------------------------------- Home \| SuperSite \| Articles \| CyberStore \| Product Listing \| E-mail \| Search © Bodybuilding.com, 305 Steelhead Way, Boise, ID 83704 Disclaimer 15 years old Bench 220x2 Squat max 260-280 Can't deadlift right now because of back pain from accutane. 162lbs 5'6

07-21-2006, 03:58 PM	#94
KEFE *****Labs Elite Member** Join Date: Aug 2005 Location: in the gym Posts: 2,297 Photos: 16	Are you frustrated with your current workout? Have you been at the same weight and same strength for months... or even years? This full guide will get you growing like crazy! -------------------------------------------------------------------------------- By: Bodybuilding.com Are you frustrated with your current workout? Have you been at the same weight and same strength for months... or even years? Are you tired of following "Ronnie Coleman's Super Freak Workout For Juiced-Up Psychos"? This article will show you what real natural bodybuilders do to gain mass in as short as time as possible? all without lifting weights more than 3 days per week. Let's get to the workout: The Workout Note: Do a short warmup set before each exercise with approximately 50% of the weight you will use for the main working set. Do about 4 - 6 reps with this lighter weight, just enough to get warmed up. Squats 1 X 8 - 10 reps Leg Extensions 1 X 8 - 10 reps Leg Curls 1 X 8 - 10 reps Dumbbell Pullovers 1 X 8 - 10 reps Barbell Overhead Shoulder Press 1 X 8 - 10 reps Seated Rows 1 X 8 - 10 reps Bench Press 1 X 8 - 10 reps Barbell Bicep Curls 1 X 8 - 10 reps Tricep Extensions 1 X 8 - 10 reps Weighted Pullups 1 X 8 - 10 reps Weighted Dips 1 X 8 - 10 reps Standing Calf Raises 1 X 8 - 12 reps Abs - 1 X 10 - 15 reps Click Here For A Printable Log Of This Workout... The workout should last no longer than 45 minutes! Plan your rest between sets accordingly so that you finish in this time period. Studies have shown that after 47 ? minutes of intense weight training, your cortisol levels shoot up. This means that the longer you workout AFTER 47 minutes, the LESS results you will get and the more likely you will overtrain. So get in the gym, lift hard, stay focused, and get out. The most important thing is that you lift to absolute FAILURE! This is not an option. It is almost 100% necessary to have a workout partner. If you need to get 8 - 10 reps, choose a weight that allows you to get 8 - 10 reps? but not even ONE more. I am serious! Once you reach your last rep, you should not be physically able to do another one, no matter what. If Britney Spears promises to date you if you get one more, it wouldn't matter. You should NOT be able to do it. Only you can judge if you are truly putting all possible effort into each set. Unlike programs where you are doing 4 or 5 sets per exercise, you only have one chance to blast your muscles. Don't waste it! You will also notice that all the exercises are compound movements. We are NOT doing any isolation exercises. Let Richard Simmons do them. We want to get huge and strong and the only way to do it is by using these exercises. Perform each set with good form. Cheating will only hurt your gains. Do each rep slowly and do not use momentum. Each rep should use a full range of motion and take approximately 2 seconds on the way down and 2 seconds on the way up. Do not "jerk" the weight up. Slowly move it up and down. Use lighter weight if you must. This is VERY important to your gains so don't ignore this! Do not stop moving during any part of your set. Some people will go all the way down on squats, then come back up and lock their knees, rest for a second or two, then go back down. Do NOT do this or you will be making Baby Jesus cry. You should stay in constant motion without locking out on any exercise. Do not stop at the bottom of your bicep curls or any other exercise. Again: Keep moving for the whole set and do not lock out your arms or legs. Keep moving like it is one long SLOW rep instead of 10. Do not stop at the bottom or top of your movements. Wuss! Schedule That's it. A full body workout that you will complete 2 1/2 or 3 days per week on one of the following schedules: 3 Days A Week 1 on, 1 off, 1 on, 1off, 1 on, 2 off. Usually people will do this by working out Monday, Wednesday, and Friday with the other days completely off from weight training. 2 1/2 Days A Week Experienced lifters may benefit even MORE from taking more rest days. Have you ever noticed that after a two day rest period, your next workout is awesome? You feel good, your strength is up, and you have a great workout. Then, near the end of the week you feel tired and drained? Lifting on the following schedule allows you to get full recovery and have a record-breaking workout each time: 1 on, 2 off, repeat over and over again. Progression - You Need A Log You must lift heavier each workout. If you lift 100 pounds for 10 reps each workout for months, your body will have no reason to get bigger and stronger. You will not grow unless your weights are going up repeatedly. The only way to fully track this is to write down everything you do in a workout log. If last time you did 225 lbs for 10 reps on the bench press, you must go to at least 230 lbs for 8 reps on your next workout. If you do get 8 reps, then on your next workout you should get at least 9 reps with the same weight. Once you can get 10 reps, you must raise the weight again. Don't wuss out! Look at your log from your last workout, and beat it on every exercise. Even if you only get ? a rep more than before, you will be gaining. You can print out a free workout log by clicking here. You can also just use a small notebook. It is very important that you also track your bodyweight and measurements so you can see how much progress you have made. I recommend weighing yourself before each workout and measuring a few of your important bodyparts (like arms, thighs and waist) before you go to the gym. Cool! Click here to calculate your one rep max! That's It? Why Does This Work? Yes, that's it! It may sound crazy to somebody who is used to doing 30 sets for biceps and working out 6 days per week. Even crazier is lifting 6 days per week and not growing! Stop thinking that more is better! If you are a natural bodybuilder, you will not have near the recovery of a steroid user. Somebody on steroids can lift 6 days per week without overtraining, but you can't. Many bodybuilders who are used to high volume training would laugh at a bodybuilder who does one set per exercise and only works out three days per week. I ask them how many times a week they work their biceps. Almost always, they say once per week on "Bicep Day". Once per week!? So they work their biceps, then they let them rest for 7 days in a row? After 1 or 2 days, their biceps are no longer sore... yet the wait another 5 or 6 days to work them again. Their biceps are slowly shrinking during this long rest period. In our workout you isolate each bodypart THREE times per week with a full, heavy set. You hit it on Monday, let it rest one day, hit it on Wednesday, let it rest, hit is on Friday and then give the poor muscle a two day break... before starting the cycle again. So we work our biceps (and all muscles) three full times per week which is 12 times per month. They work their biceps 12 times in 3 months! And they call us lazy... Why is this good for muscle building? Think about when you build a callous on your hand. If you were to rub your hand until is was cut and started bleeding, then wait a week, then do it again, you would simply have a scar. On the otherhand, if you were to rub it a little each day or every other day, it would slowly build up a resistance to the rubbing, thus forming a protective callous. This is the same idea with our workout. Another interesting thing is that people who do 12 sets per bodypart usually do not go to full failure on each set. This would be almost impossible as it would nearly kill them! They will usually do their first few sets with ease because in the back of their mind they are saving their energy for the last few sets. Most of their sets are worthless since they are not going to failure. How often do you see somebody in your gym perform a full, balls to the wall set where they are almost about to die from the pain and effort. Not often. Usually these people are just going through the motion, getting a good "burn", while making a few grunts. Then they walk out feeling better than you because they did 12 sets for biceps and you only did one. Your muscles will only grow if they are forced too! Otherwise, we would all have huge legs just from walking around all day. Our workout LOOKS easy on paper, since you are only doing one set per exercise. Trust me, if you go to failure on each exercise, you will be more physically exhausted than ever before. Usually, a person works just one or two muscles groups. They walk out of the gym with burning biceps or triceps. "Oooohh... my biceps are tired! I am da man!" With our workout, your entire body is being worked. You will walk out with every muscle screaming at you. Tips On Each Exercise Here are some tips for each exercise. Squats Since this is your first exercise, you may want to do 2 or 3 short and easy warm up sets to get ready. This will be your hardest exercise most likely, so we put it at the beginning so you can throw everything you can at it. Lifting to failure on squats means almost falling down on your last rep. Be sure to go all the way down and have a partner or rack there to help you if needed. Leg Extensions Use a full range of motion. Go all the way up and all the way down. Leg Curls Use a full range of motion and do not "jerk" the weight up. Dumbbell Pullovers Your first upper body exercise. Be sure to do a good warm up set so you do not injure yourself. Lift heavy and do not rest at the top of the movement. Barbell Overhead Shoulder Press Do these in front of your face, not behind the neck. You can injure your rotator cuff when doing them behind the neck. Go down until the bar is about at chin level, not lower. Slow, slow, slow reps! Seated Rows Keep your back straight up and down. Do not move far forward or lean far backwards. You want to be squeezing together your shoulder blades! Bench Press Slowly, go down and touch your chest around your nipple area. Do not use momentum to get the weight up. Use a spotter and get an extra rep with his help to really blast the muscle. Barbell Bicep Curls Do not sway! Keep your elbows at your side and do not move them. Squeeze your biceps upward. Tricep Extensions Keep your body straight up, do not lean over too much. Weighted Pullups If you can't do pull-ups, do pulldowns. Do these slowly and go all the way up and down. Use the wide-grip bent bar. Weighted Dips Strap on the weight! Keep your body straight up and down, do not lean over too much. You want to be working your triceps, not your lower chest. Standing Calf Raises Go all the way down and up. Don't use too heavy of a weight where you can only do partial reps. Feel the burn! Abs Choose a good exercise that uses some resistance. Don't work your abs on any off days. Abs are normal muscles just like your shoulders and chest! Nutrition and Supplements As you may have heard, nutrition accounts for at least 70% of your success. Try to build a brick house without bricks! It ain't happening. Your body can not build without building blocks like protein. Your body must also have a positive calorie balance so that your body is in weight gaining mode. The important thing is to be sure that you are getting enough calories and protein. If you aren't gaining, up your calories until you are. You should not be gaining fat, so cut your calories down if your bodyfat percentage starts to rise. There are many good articles on nutrition for mass gain here on Bodybuilding.com. For supplements, be sure you pick a good protein powder like Next Designer Whey or a weight gainer like Prolab N-Large 2. Use creatine, a multi-vitamin like Twinlab Daily One Caps, and an anti-oxidant like NOW Super Antioxidants. HMB may be a good idea too if you can afford it. Get detailed information on each product by clicking on it's name! Cardio? It is recommended that you keep your cardio down while doing this workout program. This is a bulking workout to use when you want to gain muscle mass. The more calories and energy you put towards cardio or other types of exercise, the less ability your body will have to grow muscle. If you must do cardio, keep it to no more than 20 minutes at a time, three days per week. Save the cardio for your cutting cycle! Conclusion Okay, your brain now has the knowledge it needs to turn your body into a muscular freak. You just have to get the motivation to actually do the program, follow it perfectly, take your supplements and eat right. Do you have what it takes? Are you going to have the body that other people are jealous of? Will you get stares from girls and guys everytime you walk into a room? Will you catch people staring at your biceps out of the corner of their eye? That is 100% up to you now. Try the program, follow it perfectly for at least 6 weeks and you will be on your way. For more information on getting and STAYING movtivated, read this awesome article which will give you some awesome ideas. After you read it, you will be ready to work out right now and never quit! It is that good. Bodybuilding.com Recommend this article to a friend by e-mail here! Visitor Reviews Of This Article! Read Visitor Reviews - Write Your Own Review Back To Other Writer's Main Page Back To The Articles Main Page. Related Articles Modified Heavy-Light Training! H.I.T. The Hammer - Does HIT Work? Tons Of HIT Workouts! Back To Top -------------------------------------------------------------------------------- Higher Power Liquid L-Carnitine Transfers Long Chain Fatty Acid into Useful Energy! Learn More! -------------------------------------------------------------------------------- Home \| SuperSite \| Articles \| CyberStore \| Product Listing \| E-mail \| Search © Bodybuilding.com, 305 Steelhead Way, Boise, ID 83704 Disclaimer 15 years old Bench 220x2 Squat max 260-280 Can't deadlift right now because of back pain from accutane. 162lbs 5'6

07-21-2006, 03:59 PM	#95
KEFE *****Labs Elite Member** Join Date: Aug 2005 Location: in the gym Posts: 2,297 Photos: 16	Are you frustrated with your current workout? Have you been at the same weight and same strength for months... or even years? Are you tired of following "Ronnie Coleman's Super Freak Workout For Juiced-Up Psychos"? This article will show you what real natural bodybuilders do to gain mass in as short as time as possible? all without lifting weights more than 3 days per week. Let's get to the workout: The Workout Note: Do a short warmup set before each exercise with approximately 50% of the weight you will use for the main working set. Do about 4 - 6 reps with this lighter weight, just enough to get warmed up. Squats 1 X 8 - 10 reps Leg Extensions 1 X 8 - 10 reps Leg Curls 1 X 8 - 10 reps Dumbbell Pullovers 1 X 8 - 10 reps Barbell Overhead Shoulder Press 1 X 8 - 10 reps Seated Rows 1 X 8 - 10 reps Bench Press 1 X 8 - 10 reps Barbell Bicep Curls 1 X 8 - 10 reps Tricep Extensions 1 X 8 - 10 reps Weighted Pullups 1 X 8 - 10 reps Weighted Dips 1 X 8 - 10 reps Standing Calf Raises 1 X 8 - 12 reps Abs - 1 X 10 - 15 reps Click Here For A Printable Log Of This Workout... The workout should last no longer than 45 minutes! Plan your rest between sets accordingly so that you finish in this time period. Studies have shown that after 47 ? minutes of intense weight training, your cortisol levels shoot up. This means that the longer you workout AFTER 47 minutes, the LESS results you will get and the more likely you will overtrain. So get in the gym, lift hard, stay focused, and get out. The most important thing is that you lift to absolute FAILURE! This is not an option. It is almost 100% necessary to have a workout partner. If you need to get 8 - 10 reps, choose a weight that allows you to get 8 - 10 reps? but not even ONE more. I am serious! Once you reach your last rep, you should not be physically able to do another one, no matter what. If Britney Spears promises to date you if you get one more, it wouldn't matter. You should NOT be able to do it. Only you can judge if you are truly putting all possible effort into each set. Unlike programs where you are doing 4 or 5 sets per exercise, you only have one chance to blast your muscles. Don't waste it! You will also notice that all the exercises are compound movements. We are NOT doing any isolation exercises. Let Richard Simmons do them. We want to get huge and strong and the only way to do it is by using these exercises. Perform each set with good form. Cheating will only hurt your gains. Do each rep slowly and do not use momentum. Each rep should use a full range of motion and take approximately 2 seconds on the way down and 2 seconds on the way up. Do not "jerk" the weight up. Slowly move it up and down. Use lighter weight if you must. This is VERY important to your gains so don't ignore this! Do not stop moving during any part of your set. Some people will go all the way down on squats, then come back up and lock their knees, rest for a second or two, then go back down. Do NOT do this or you will be making Baby Jesus cry. You should stay in constant motion without locking out on any exercise. Do not stop at the bottom of your bicep curls or any other exercise. Again: Keep moving for the whole set and do not lock out your arms or legs. Keep moving like it is one long SLOW rep instead of 10. Do not stop at the bottom or top of your movements. Wuss! Schedule That's it. A full body workout that you will complete 2 1/2 or 3 days per week on one of the following schedules: 3 Days A Week 1 on, 1 off, 1 on, 1off, 1 on, 2 off. Usually people will do this by working out Monday, Wednesday, and Friday with the other days completely off from weight training. 2 1/2 Days A Week Experienced lifters may benefit even MORE from taking more rest days. Have you ever noticed that after a two day rest period, your next workout is awesome? You feel good, your strength is up, and you have a great workout. Then, near the end of the week you feel tired and drained? Lifting on the following schedule allows you to get full recovery and have a record-breaking workout each time: 1 on, 2 off, repeat over and over again. Progression - You Need A Log You must lift heavier each workout. If you lift 100 pounds for 10 reps each workout for months, your body will have no reason to get bigger and stronger. You will not grow unless your weights are going up repeatedly. The only way to fully track this is to write down everything you do in a workout log. If last time you did 225 lbs for 10 reps on the bench press, you must go to at least 230 lbs for 8 reps on your next workout. If you do get 8 reps, then on your next workout you should get at least 9 reps with the same weight. Once you can get 10 reps, you must raise the weight again. Don't wuss out! Look at your log from your last workout, and beat it on every exercise. Even if you only get ? a rep more than before, you will be gaining. You can print out a free workout log by clicking here. You can also just use a small notebook. It is very important that you also track your bodyweight and measurements so you can see how much progress you have made. I recommend weighing yourself before each workout and measuring a few of your important bodyparts (like arms, thighs and waist) before you go to the gym. Cool! Click here to calculate your one rep max! That's It? Why Does This Work? Yes, that's it! It may sound crazy to somebody who is used to doing 30 sets for biceps and working out 6 days per week. Even crazier is lifting 6 days per week and not growing! Stop thinking that more is better! If you are a natural bodybuilder, you will not have near the recovery of a steroid user. Somebody on steroids can lift 6 days per week without overtraining, but you can't. Many bodybuilders who are used to high volume training would laugh at a bodybuilder who does one set per exercise and only works out three days per week. I ask them how many times a week they work their biceps. Almost always, they say once per week on "Bicep Day". Once per week!? So they work their biceps, then they let them rest for 7 days in a row? After 1 or 2 days, their biceps are no longer sore... yet the wait another 5 or 6 days to work them again. Their biceps are slowly shrinking during this long rest period. In our workout you isolate each bodypart THREE times per week with a full, heavy set. You hit it on Monday, let it rest one day, hit it on Wednesday, let it rest, hit is on Friday and then give the poor muscle a two day break... before starting the cycle again. So we work our biceps (and all muscles) three full times per week which is 12 times per month. They work their biceps 12 times in 3 months! And they call us lazy... Why is this good for muscle building? Think about when you build a callous on your hand. If you were to rub your hand until is was cut and started bleeding, then wait a week, then do it again, you would simply have a scar. On the otherhand, if you were to rub it a little each day or every other day, it would slowly build up a resistance to the rubbing, thus forming a protective callous. This is the same idea with our workout. Another interesting thing is that people who do 12 sets per bodypart usually do not go to full failure on each set. This would be almost impossible as it would nearly kill them! They will usually do their first few sets with ease because in the back of their mind they are saving their energy for the last few sets. Most of their sets are worthless since they are not going to failure. How often do you see somebody in your gym perform a full, balls to the wall set where they are almost about to die from the pain and effort. Not often. Usually these people are just going through the motion, getting a good "burn", while making a few grunts. Then they walk out feeling better than you because they did 12 sets for biceps and you only did one. Your muscles will only grow if they are forced too! Otherwise, we would all have huge legs just from walking around all day. Our workout LOOKS easy on paper, since you are only doing one set per exercise. Trust me, if you go to failure on each exercise, you will be more physically exhausted than ever before. Usually, a person works just one or two muscles groups. They walk out of the gym with burning biceps or triceps. "Oooohh... my biceps are tired! I am da man!" With our workout, your entire body is being worked. You will walk out with every muscle screaming at you. Tips On Each Exercise Here are some tips for each exercise. Squats Since this is your first exercise, you may want to do 2 or 3 short and easy warm up sets to get ready. This will be your hardest exercise most likely, so we put it at the beginning so you can throw everything you can at it. Lifting to failure on squats means almost falling down on your last rep. Be sure to go all the way down and have a partner or rack there to help you if needed. Leg Extensions Use a full range of motion. Go all the way up and all the way down. Leg Curls Use a full range of motion and do not "jerk" the weight up. Dumbbell Pullovers Your first upper body exercise. Be sure to do a good warm up set so you do not injure yourself. Lift heavy and do not rest at the top of the movement. Barbell Overhead Shoulder Press Do these in front of your face, not behind the neck. You can injure your rotator cuff when doing them behind the neck. Go down until the bar is about at chin level, not lower. Slow, slow, slow reps! Seated Rows Keep your back straight up and down. Do not move far forward or lean far backwards. You want to be squeezing together your shoulder blades! Bench Press Slowly, go down and touch your chest around your nipple area. Do not use momentum to get the weight up. Use a spotter and get an extra rep with his help to really blast the muscle. Barbell Bicep Curls Do not sway! Keep your elbows at your side and do not move them. Squeeze your biceps upward. Tricep Extensions Keep your body straight up, do not lean over too much. Weighted Pullups If you can't do pull-ups, do pulldowns. Do these slowly and go all the way up and down. Use the wide-grip bent bar. Weighted Dips Strap on the weight! Keep your body straight up and down, do not lean over too much. You want to be working your triceps, not your lower chest. Standing Calf Raises Go all the way down and up. Don't use too heavy of a weight where you can only do partial reps. Feel the burn! Abs Choose a good exercise that uses some resistance. Don't work your abs on any off days. Abs are normal muscles just like your shoulders and chest! Nutrition and Supplements As you may have heard, nutrition accounts for at least 70% of your success. Try to build a brick house without bricks! It ain't happening. Your body can not build without building blocks like protein. Your body must also have a positive calorie balance so that your body is in weight gaining mode. The important thing is to be sure that you are getting enough calories and protein. If you aren't gaining, up your calories until you are. You should not be gaining fat, so cut your calories down if your bodyfat percentage starts to rise. There are many good articles on nutrition for mass gain here on Bodybuilding.com. For supplements, be sure you pick a good protein powder like Next Designer Whey or a weight gainer like Prolab N-Large 2. Use creatine, a multi-vitamin like Twinlab Daily One Caps, and an anti-oxidant like NOW Super Antioxidants. HMB may be a good idea too if you can afford it. Get detailed information on each product by clicking on it's name! Cardio? It is recommended that you keep your cardio down while doing this workout program. This is a bulking workout to use when you want to gain muscle mass. The more calories and energy you put towards cardio or other types of exercise, the less ability your body will have to grow muscle. If you must do cardio, keep it to no more than 20 minutes at a time, three days per week. Save the cardio for your cutting cycle! Conclusion Okay, your brain now has the knowledge it needs to turn your body into a muscular freak. You just have to get the motivation to actually do the program, follow it perfectly, take your supplements and eat right. Do you have what it takes? Are you going to have the body that other people are jealous of? Will you get stares from girls and guys everytime you walk into a room? Will you catch people staring at your biceps out of the corner of their eye? That is 100% up to you now. Try the program, follow it perfectly for at least 6 weeks and you will be on your way. For more information on getting and STAYING movtivated, read this awesome article which will give you some awesome ideas. After you read it, you will be ready to work out right now and never quit! It is that good. Bodybuilding.com Recommend this article to a friend by e-mail here! Visitor Reviews Of This Article! Read Visitor Reviews - Write Your Own Review Back To Other Writer's Main Page Back To The Articles Main Page. Related Articles Modified Heavy-Light Training! H.I.T. The Hammer - Does HIT Work? Tons Of HIT Workouts! Back To Top -------------------------------------------------------------------------------- Higher Power Liquid L-Carnitine Transfers Long Chain Fatty Acid into Useful Energy! Learn More! -------------------------------------------------------------------------------- Home \| SuperSite \| Articles \| CyberStore \| Product Listing \| E-mail \| Search © Bodybuilding.com, 305 Steelhead Way, Boise, ID 83704 Disclaimer 15 years old Bench 220x2 Squat max 260-280 Can't deadlift right now because of back pain from accutane. 162lbs 5'6

07-21-2006, 04:02 PM	#97
KEFE *****Labs Elite Member** Join Date: Aug 2005 Location: in the gym Posts: 2,297 Photos: 16	Anyone who follows HIT (High Intensity Training) knows the basic premise that we work under. Training for strength and mass should be "brief, infrequent and intense." But how do we define infrequent? How often can we work out and still get great gains? The answer lies in how you manipulate your routine so that you can be training very briefly, very intensely but yet still get into the gym 3-4 times a week without overtraining and burning out. A standard HIT training regimen involves working the entire body over one training session then taking several days off before hitting the entire body again at the next session. A routine might look something like the following: Sample HIT Routine Squat Pullovers Stiff legged deadlifts Shoulder Press Chins Bench Press Curls Pushdowns Crunches Typically you would perform a routine like this on, say, Monday and then follow it up with the same routine on Thursday. Many trainees have also opted to change to a 2 day split program where by half the body is worked on Monday and then the other half on Thursday. This gives more recuperation time for each muscle group and allows for the elimination of some of the overlap involved with doing the whole body routine. This type of splitting is fine as long as the volume is kept very low, somewhere around 12-15 sets per workout or about 30 sets total for the week. This is definitely enough work IF you are taking each set to failure, a practice that true HIT devotees take very seriously indeed. With that in mind why is it that most HIT trainees assume that this is the only way to train? What stops them from further dividing their program? After pondering this thought for some time I decided that I had to try it out. In fact the new higher frequency routine was almost a necessity to me because of my schedule. Quite literally it became very difficult to find 45 minutes on any given day that would be un-interrupted and so I had to find a way of incorporating all of my training into a greater number of very brief workouts of 10-15 minutes or less throughout the week. With the above listed routine in mind I began tearing it down into several workouts of 2-3 exercises each. Since the volume would be very low I decided I could afford to pick all the best exercises and incorporate them all into the schedule while still making sure there was very little overlap between days of training. With that much in mind here's the routine that I began using: Monday: Deadlift 1 x 20 (rest pause style HEAVY) - View Exercise Shrugs 1 x 10 - View Exercise Chins 2 x 6-8 - View Exercise Click Here For A Printable Log Of Monday! Tuesday: Bench Press 2 x 4-6 - View Exercise Dumbell shoulder press 1 x 10 - View Exercise (Shown w/ machine) Cable lateral raise 1 x 15 - View Exercise Click Here For A Printable Log Of Tuesday! Wednesday: Squats 2 x 4-6 - View Exercise Leg curls 1 x 15 - View Exercise Calf raises 2 x 15 - View Exercise Click Here For A Printable Log Of Wednesday! Friday: Close Grip Bench lockouts 1 x 6-8 supersetted with - View Exercise Pushdowns 1 x 10 - View Exercise Seated barbell curls 1 x 10 - View Exercise Incline Dumbell curls 1 x 6-8 - View Exercise Cable crunches 2 x 15 - View Exercise Click Here For A Printable Log Of Friday! That's the entire routine. Each day's training takes no more than 15 minutes IF you are training intensely. I could usually complete my workout in about 10 minutes. With this in mind I can honestly say there is not a single soul out there who can't manage to get the body that they crave. Obviously even on the most rigid of schedules there is a way to get in some kick ass training and build some solid muscle. Sometimes bodybuilding is about finding a routine that matches your lifestyle as much as it suits your goals. Massive muscles in 15 minutes a day and less than 20 sets per week who can argue with that? Keep life HEAVY! nutrichem@hotmail.com Recommend this article to a friend by e-mail here! Visitor Reviews Of This Article! Read Visitor Reviews - Write Your Own Review Back To Shannon Pittman's Main Page Back To The Articles Main Page. Related Articles High Volume HIT! 3-Day HIT Workout For Mass! Modified Heavy-Light Training! Back To Top -------------------------------------------------------------------------------- Dymatize Mega Milk A Great Tasting Way to Reduce Body Fat & Increase Muscle Tone! Learn More! -------------------------------------------------------------------------------- Home \| SuperSite \| Articles \| CyberStore \| Product Listing \| E-mail \| Search © Bodybuilding.com, 305 Steelhead Way, Boise, ID 83704 Disclaimer 15 years old Bench 220x2 Squat max 260-280 Can't deadlift right now because of back pain from accutane. 162lbs 5'6

07-21-2006, 04:07 PM	#99
KEFE *****Labs Elite Member** Join Date: Aug 2005 Location: in the gym Posts: 2,297 Photos: 16	Alcohol (ethyl alcohol or ethanol), one of the worlds oldest, most widely used, drugs, has many effects on the body, some positive, but most negative. Historically, alcohol has been blamed for many of the worlds tragedies and problems, from the fall of the Roman Empire (What's Your Poison; 1997) (1) to the disbanding of many families. Ironically, it is made from relatively innocuous substances. Fermented grain, fruit juice and honey have been used to make alcohol for thousands of years. Alcohol's use spans nationalities and demographics as it serves to relax and provide a source of enjoyment. It has even been shown to have some salutary effects, such as a blood thinning action beneficial to the cardiovascular system, in addition to the aforementioned social and relaxation aspects. However, the doses required in these instances are very minimal (1-2 glasses in most cases), and anything beyond this more than outweighs any potential benefits. This is partly because alcohol is classed as a central nervous system depressant, causing the brain to relax and inhibitions to decrease. Ones rational thought, emotional status, judgement, speech and muscle coordination are adversely affected through alcohol consumption. In extreme cases it can cause coma and death. Alcohol is specifically detrimental to bodybuilders, or any athlete, in that it can interfere with recovery, protein synthesis, hydration, motivation, and nutrient intake. Its financial cost is a burden for anyone who buys it. A review of the research will show that alcohol is poisonous to every organ in the body and will adversely affect everyone who engages in its use to some Extent (1, 6, 7, 8). This article is not intended to dissuade people from using alcohol moderately, for recreational purposes, but will point out, from an athlete and a researchers point of view, its significant shortcomings. Cheers. Alcohol's Effects Ethyl alcohol is a very small molecule which is soluble in lipid and water solutions. It is metabolized primarily by the liver, where an enzyme called alcohol dehydrogenase breaks the alcohol down into acetaldehyde, which is further broken down into acetate. Acetate is metabolized into carbon dioxide and water, which is excreted. Alcohol is absorbed rapidly from the small intestine (80%) and stomach (20%), before any other nutrients are digested. These properties ensure that alcohol gets into the blood stream and crosses the blood-brain barrier easily. Hence alcohol's instantaneous effect on thought processes. In fact, alcohol has a number of detrimental effects on the brain two of which, central to the scope of this article, will be discussed first. Alcohol, once it has crossed the blood-brain barrier, will inebriate the cerebral cortex (the part of the brain responsible for executive functions such as rational thought) and work its way down to the limbic system. It won't however affect the limbic system. This turns out to be a problem because the limbic system, being the most primitive part of the brain, then takes over the role of rational thought. This is problematic because the limbic system is entirely emotional, and one then begins to think with their emotions rather than the rational area of their brain (the cerebral cortex). A surprisingly small amount of alcohol will have an instant effect on ones ability to control their emotions, and their judgement as a result. A comparatively large amount of alcohol and one might become violent or completely out of control in other respects. As mentioned, alcohol is also a depressant. It depressant effect results from increased transmission of the GABA systems (2). In other words, alcohol consumption creates a demand for more GABA. GABA is a neurotransmitter responsible for restricting, or depressing the excitability of our brain. Glutamate is the Neurotransmitter that has the opposite effect as it is responsible for brain excitability and can be increased through the intake of various stimulants. It now gets a bit complex. The post synaptic receptors (the receptors of one brain cell that receive a message from another brain cell) for GABA, GABA-A, then become stimulated and respond by hyperpolarising the cell membrane and reducing the chance of an action potential occurring. An action potential is an electrical charge propagated through a neuron which causes that neuron to become stimulated. It gets worse. Over time, if a sufficient amount of alcohol is consumed, the GABA receptors become accustomed to a certain amount of alcohol and more is required to get the same depressing and intoxicating effect. In short, tolerance occurs. With more and more alcohol the potential for the GABA receptor to function improperly increases. This may result in hyperexcitability causing, anxiety, tremors, disorientation, and hallucinations when one is not drinking. This is alcohol at its destructive extreme. In addition to alcohols destructive effects at the time of ingestion, it can also cause neural tissue death when its consumption is stopped. As explained, GABA (a inhibitory neurotransmitter) binds to its GABA-A receptor following alcohol intake. When this happens, a chloride channel is opened and extracellular chloride moves into a intracellular compartment on the receptor. The neuron is hyperpolarized as a result and excitatory postsynaptic potentials (EPSPs) cannot occur, as mentioned. The main point here is that alcohol facilitates the ability of GABA to open chloride channels. With greater (chronic) use of alcohol the neuron may become entirely dependant on alcohol for its GABA function in the long term. However, at the time of chlorides uptake another process, this time involving the glutamine (excitatory neurotransmitter) receptors, causes further problems. The glutamate system is up-regulated with alcohol withdrawal and calcium-channel activity is stimulated. Calcium is released directly onto the post synaptic neuron (calcium influx) in large amounts and neural death occurs. This happens particularly after binge sessions that occur on a regular basis. Implications For Athletes Alcohol is particularly detrimental for athletes as it interferes with many of the processes so vital to success (3,5). Focus, performance, recovery and rebuilding are all affected. Given that alcohol's effects can linger on for days an athlete would be wise to refrain from its use when competing. Although alcohol is absorbed rapidly it is metabolized very slowly and its effects may still impact athletic performance up to 48 hours after the last drink. Assuming the athlete is performing within 48 hours of its consumption, as little as two to three standard drinks can directly: Decrease strength Impair reaction time Impair balance and eye/hand coordination Impair fine motor and gross motor coordination Increase fatigue: Liver function is significantly impacted following the ingestion of alcohol. Up to 48 hours after the last drink the liver may still be metabolizing alcohol at the expense of glycogen (metabolized carbohydrate). Given that glycogen is vital for most of the body's cellular functions, body fatigue, cognitive decline and loss of strength will result when it cannot be used efficiently. Reaction time, balance, coordination are also impacted by this process in addition to the direct aforementioned neurochemical effects alcohol has on the brain. Interfere with body temperature regulation Cause dehydration: Alcohol has an impact on kidney function, which interferes with the regulation of electrolytes and fluids in the body (7). Cellular waste removal and nutrient supply are the main functions of fluid and electrolytes, which are controlled through kidney function. The kidneys filter large amounts of water from many parts of the body, including the brain, to break down alcohol. This causes dehydration and can cripple an athletes performance. Deplete aerobic capacity and negatively impact endurance for up to 48 hours after the last drink Impact cellular repair: Protein metabolism is negatively impacted when alcohol is in the system. This has obvious implications for muscle repair. Impacts the cardiovascular system: Alcohol consumption raises blood pressure and this can result in the heart having work harder to pump blood through the body (8). An abnormally fast heart beat (tachycardia) can also result from alcohol consumption. Further, alcohol increases the synthesis of cholesterol and this can increase the risk of coronary heart disease. Disrupt sleep: Alcohol significantly interferes with restful sleep (4). It can make falling to sleep easier to begin with due to its sedative effects but the quality of sleep (particularly rapid eye movement) will be disturbed. Cause vitamin and mineral depletion: Vitamins and minerals so necessary for our health have their absorption interfered with, while the body's own supply are slowly depleted, when alcohol is consumed. Even one or two drinks per day (supposedly the "recommended" amount) can have this effect. B vitamins, which have important enzymatic and metabolic functions are depleted extra rapidly (8). This deleteriously effects the heart, liver, thyroid and kidneys. Vitamin A is also depleted and this interferes with the body's ability to fight disease. Vitamin C depletion makes one susceptible to anemia. Also, when alcohol is ingested the body excretes calcium at twice the normal rate, thus impacting on bone growth and wound healing. Cause cognitive impairment: cognitive impairment (disruption of thought processes and brain damage) occur through a number of mechanisms (6,7). Alcohol related sleep disruption contributes to the insufficient restoration of ones neural processes. The effects of GABA-A stimulation, as explained, have been shown to contribute to neural death. Lack of glycogen to the brain, as a result of alcohol metabolism, causes slow, disoriented, thinking. These are just some factors. There are many more. The implications of cognitive impairment are severe for athletes: loss of motivation, focus and desire in addition to lessened perspicacity and even neuromuscular response. The effects outlined here are just some of the more obvious ones. There are many others, and it would probably take a book to outline and explain them in sufficient detail. Conclusion Even though alcohol will greatly impact performance 25 to 48 hours after the last drink, it has longer lasting, more indirect, effects. The reduction in quality of training and sleep in the period after its consumption, may cause a reduction in performance over the days following this period. So it is probably best to stay away from alcohol completely when training and competing to win. Indeed, the only real way to avoid alcohol's effects is to refrain from its use completely. References What's Your Poison.(1997). [On line] http://www.abc.net.au/quantum/poison...ol/alcohol.htm Aguayo LG. Ethanol potentiates the GABAA activates Cl- currents in mouse hippocampal and cortical neurons. Eur J Pharmacol 1990;187:127-130. Bloomfield, J. Fricker, P.A. & Fitch, K.D.(1992). Textbook of Science and Medicine in Sport. Blackwell Scientific Publications: Australia. Walsh J K. Sedative effects of ethanol at night. Journal of Study on Alcohol, 1991, 6, pp. 597-600. Burke, L.(1992). The Complete Guide to Food for Sports Performance. Allen and Unwin: Australia. Dodes. L. M.(2002).The Heart of Addiction: A New Approach to Understanding and Managing Alcoholism and Other Addictive Behaviors: Quill, USA. Hunt WA. Are binge drinkers more at risk of developing brain damage? Alcohol 1993;10:559-561. Science in Africa.(2004). Alcohol and the Inevitable Hangover From Over Consumption. [On line] http://www.scienceinafrica.co.za/200...ber/drinks.htm Be sure to also check out: The S.A.I.S. Mass-Building Routine! davidrobson19@hotmail.com Recommend this article to a friend by e-mail here! Visitor Reviews Of This Article! Read Visitor Reviews - Write Your Own Review Back To David Robson's Main Page Back To The Articles Main Page. Related Articles Do Creatine And Beer Mix? Alcohol And The Metabolic Diet. Chemically Correct: Alcohol Back To Top -------------------------------------------------------------------------------- ProFight Diraxatone Extreme Reduces Excess Body Water Retention for Maximum Definition! Learn More! -------------------------------------------------------------------------------- Home \| SuperSite \| Articles \| CyberStore \| Product Listing \| E-mail \| Search © Bodybuilding.com, 305 Steelhead Way, Boise, 15 years old Bench 220x2 Squat max 260-280 Can't deadlift right now because of back pain from accutane. 162lbs 5'6

07-21-2006, 04:10 PM	#100
KEFE *****Labs Elite Member** Join Date: Aug 2005 Location: in the gym Posts: 2,297 Photos: 16	It's A Man's World We are a world awash in pills, potions and lotions to improve male sexual performance. Several of the last decade's blockbuster pharmaceutical drugs have been erectogenic PDE-5 inhibitors like Viagra, Levitra and Cialis. RELATED POLL Guys: Have You Ever Taken A Penis Pill? Yes. No. There is no shortage of clinical research on these and similar drugs and in our last installment, we took a look at what supplements might play a role in enhancing male sexual performance. PREVIOUS INSTALLMENT Supplementing Your Sex Life! The topic of male sexual health is bigger than ever. Find out what supplements you can take to improve your sex life! [ Click here to learn more. ] This is only half of the equation though. If you are the neanderthalithic sort, perhaps you don't care about anything other than your sildenafil engorged self in the bedroom. If that is the case, you can stop reading now. What Is Sildenafil? Sildenafil citrate, sold under the name Viagra, is a drug used to treat male erectile dysfunction (impotence), developed by the pharmaceutical company Pfizer. If your approach to sex is a little more enlightened and you understand that the whole game is a lot more fun if both teams are enjoying themselves or even if you are simply shrewd enough to understand that satisfied customers are repeat customers, read on. Female Sexual Enhancement Unfortunately, the whole concept of female sexual enhancement is still in its infancy. For much of recorded history, scant attention has been paid to how much women were enjoying sex and what, if anything, could be done to improve things. While it seems like every substance from tuna fish to motor oil has been evaluated for male erectogenic activity, there has been little published on what substances improve things for women. Although the medical community is now catching on and studies are starting to appear, the body of research is still pretty lean. This leaves us little to go on in the search for effective supplements. Fortunately, in many important aspects, the female physiological response to sexual stimulus is not altogether dissimilar from that of the male. To illustrate, a little nether-region anatomy refresher may be in order. Anatomy Review: Female external genital anatomy includes the clitoris, the small erectile organ located just above the vaginal opening, and the labia or vaginal lips. The vaginal opening, with its abundance of nerves can also be included. The clitoris is highly reminiscent of the male penis. Click Here To Enlarge. Female "Nether-Region." The extremely sensitive head of the clitoris is normally covered by a small hood of skin very similar to the uncircumcised penis and, just like its larger male counterpart, the clitoris becomes engorged with blood during sexual arousal. Interestingly, the clitoris is the only human organ that appears to have no function other than to provide sexual pleasure. FORUM THREADS G-SPOT DISCUSIONS G-Spot Hitting Was This Her Cervix Or G-Spot? Male G-Spot In addition to the clitoris, the external genitalia also include the labia major (outer lips) and labia minor (inner lips) running up and down either side of the vagina that also contain some erectile tissue. Although not technically external, just inside the vagina behind the clitoris is the famous Grafenburg or G-spot, also comprised of erectile tissue and highly enervated. As we can see, much of the external female sexual anatomy is composed of erectile tissue not unlike the corpus cavernosum of the male penis. It would seem reasonable; therefore, that some of the same chemicals that enhance the male erection might also prove beneficial for women. Chemical Enhancement: Arginase inhibitors like norvaline and PDE-5 inhibitors like sildenafil and Epimedium extract are all likely to enhance female genital engorgement and therefore sensitivity to stimulation. Click Here To Enlarge. Arginase Inhibitors: Female Genital Engorgers. The few published studies on the subject do seem to support the hypothesis that some of the same substances that improve male erectile response do indeed generally improve female sexual satisfaction. Studies using sildenafil, and a commercial arginine-based sexual enhancer, for example, both revealed improved sexual response in women over placebo. 1,2 As with males, female sexual satisfaction also seems positively influenced by manipulation of the brain's dopamine system. Apomorphine, a dopamine agonist marketed as Uprima for male erectile dysfunction, also improves female sexual satisfaction. 3 It's certainly possible, therefore, that the extract of Mucuna pruriens which contains high levels of L-dopa may work in a similar manner. As we saw earlier, l-dopa is a powerful chemical with some unpleasant side effects and should be used with caution. L-Dopa: An amino acid that is the metabolic precursor of dopamine. Dopamine is commonly associated with the 'pleasure system' of the brain, providing feelings of enjoyment and reinforcement to motivate us to do, or continue doing, certain activities. Certainly dopamine is released (particularly in areas such as the nucleus accumbens and striatum) by naturally rewarding experiences such as food, sex, use of certain drugs and neutral stimuli that become associated with them. In light of the fact that many of the same substances that enhance male sexual response also seem to work in women, it is particularly interesting that one of the more effective pro-sexual supplements for women may be ephedrine. In men, ephedrine has a well-deserved reputation as a sexual inhibitor and can even cause temporary impotence. Editor's Note: The Chinese have been using ephedra for more than 5,000 years to treat the afflictions of the lungs. The main active chemical component of ephedra is ephedrine, a beta-adrenergic agonist (increases heart rate and body temperature.) Ephedra Was Banned On April 12th, 2004. In women however, ephedrine's androgenic agonist activity appears to potently facilitate arousal and has even been tried with some success as a solution to SSRI-induced sexual dysfunction. 4,5 Click Here To Enlarge. Help Fascilitate Arousal. Although it has an impressive record of safety and has been used in herbal and contemporary medicine for many years, ephedrine is also not without side effects and some people are particularly sensitive to its stimulant effects. Given the mechanism of action, it is possible that other less stimulating androgenic agonists like pseudoephedrine or phenylephrine may have a similar effect, but this remains to be tested. A synergistic effect might be obtainable with a combination of yohimbine and ephedrine. In addition to its own demonstrated pro-sexual effects, on paper, yohimbine should inhibit negative feedback mechanisms and potentiate the effects of ephedrine. Click Here To Enlarge. Pro-Sexual Effects. Like ephedrine, yohimbine is generally safe but does have its own set of undesirable side effects, especially in sensitive individuals. To View Top Selling Yohimbine Products Click Here. Beyond the difference in the reaction to ephedrine, there are other differences in the sexual response of men and women that we might exploit. The Female Orgasm: In men, orgasm is closely tied to ejaculation. For most men, the two are inseparable and the inevitable response to physical stimulation of the penis. The female orgasm is less predictable and appears more closely tied to psychological state. RELATED POLL Multiple Orgasms In Women: Fact Or Fiction? Fact - We're Going All Night Long Baby! Fiction - She's Faking. Some recent findings reported in the mainstream media indicate that during orgasm, the portions of the woman's brain linked to feelings of fear and anxiety are temporarily disabled while these areas remain active in men. This lead the researchers to conclude that orgasm would be all but impossible if a woman were anxious or fearful despite adequate physical stimulation.6 Supplements that have an anxyolitic effect like high-dose niacinamide or phenibut may help facilitate things if stress or anxiety levels are high. Vitamin C may also be useful in this regard. RELATED PRODUCTS Top Selling Vitamin C Products! Vitamin C is an essential vitamin to the human body. It is, in fact, probably one of the most important vitamins. Everybody needs Vitamin C, especially those working their bodies hard like bodybuilders, weight-trainers, and athletes! [ Click here to learn more. ] In two recent controlled studies, high-dose (3g time-release formulation) ascorbic acid not only reduced both the objective and subjective responses to stress but also improved mood and increased intercourse frequency in both males and females. 7,8 DHEA: While it appears that some level of the "male" hormone testosterone is required for female sexual health, the prohormone DHEA has shown mixed results in terms of improving female sexual response. Women with low androgen levels are likely to suffer from lack of libido, and may benefit from DHEA, although acute supplementation has only been shown to consistently improve sexual response in postmenopausal women. A similar dose (300mg) did not measurably improve the sexual response of women who had not yet reached menopause. 9,10,11 Anecdotal evidence indicates that long-term DHEA supplementation at lower doses may provide some pro-sexual and other benefits but this has yet to be corroborated by research. To View The Lowest Priced DHEA Products Click Here. Only A Matter Of Time Given the potential size of the market, it is highly likely that American pharmaceutical companies will drive new research in the area of female sexual enhancement and this research will no doubt provide us with more promising substances in the future. Click Here To Enlarge. The Future is Looking Promising. In the meantime, using what we know now, it would appear that the most promising routes for supplementing her sex life are enhancing genital blood flow, reducing anxiety and stress and activation of the androgenic system through stimulants like ephedrine. This article appears courtesy of www.mindandmuscle.net. References Laan E, van Lunsen RH, Everaerd W, Riley A, Scott E, Boolell M. The enhancement of vaginal vasocongestion by sildenafil in healthy premenopausal women. J Womens Health Gend Based Med. 2002 May;11(4):357-65. Ito TY, Trant AS, Polan ML. A double-blind placebo-controlled study of ArginMax, a nutritional supplement for enhancement of female sexual function. J Sex Marital Ther. 2001 Oct-Dec;27(5):541-9. Caruso S, Agnello C, Intelisano G, Farina M, Di Mari L, Cianci A. Placebo-controlled study on efficacy and safety of daily apomorphine SL intake in premenopausal women affected by hypoactive sexual desire disorder and sexual arousal disorder. Urology. 2004 May;63(5):955-9. Meston CM. A randomized, placebo-controlled, crossover study of ephedrine for SSRI-induced female sexual dysfunction J Sex Marital Ther. 2004 Mar-Apr;30(2):57-68. Meston CM, Heiman JR. Ephedrine-activated physiological sexual arousal in women. Arch Gen Psychiatry. 1998 Jul;55(7):652-6. CNN Online, Health, 20 June 2005 Brody S, Preut R, Schommer K, Schurmeyer TH. A randomized controlled trial of high dose ascorbic acid for reduction of blood pressure, cortisol, and subjective responses to psychological stress. J Sex Marital Ther. 2002;28 Suppl 1:165-73. Brody S. High-dose ascorbic acid increases intercourse frequency and improves mood: a randomized controlled clinical trial. Biol Psychiatry. 2002 Aug 15;52(4):371-4. Munarriz R, Talakoub L, Flaherty E, Gioia M, Hoag L, Kim NN, Traish A, Goldstein I, Guay A, Spark R. Androgen replacement therapy with dehydroepiandrosterone for androgen insufficiency and female sexual dysfunction: androgen and questionnaire results. J Sex Marital Ther. 2002;28 Suppl 1:165-73. Hackbert L, Heiman JR. Acute dehydroepiandrosterone (DHEA) effects on sexual arousal in postmenopausal women. J Womens Health Gend Based Med. 2002 Mar;11(2):155-62. Meston CM, Heiman JR. Acute dehydroepiandrosterone effects on sexual arousal in premenopausal women. J Sex Marital Ther. 2002 Jan-Feb;28(1):53-60. Benson Recommend this article to a friend by e-mail here! Visitor Reviews Of This Article! Read Visitor Reviews - Write Your Own Review Back To Par Deus' Main Page Back To The Articles Main Page. Related Articles Sex Talk With Bridget Lee - Part 1. Improving Your Health With Sex! Is Your Poor Body Image Ruining Your Love Life? Back To Top -------------------------------------------------------------------------------- Avant Labs SesaLean Cooking Oil A Rich but Nuetral Flavored Lean Oil Decreases Fat Storage! Learn More! -------------------------------------------------------------------------------- Home \| SuperSite \| Articles \| CyberStore \| Product Listing \| E-mail \| Search © Bodybuilding.com, 305 Steelhead Way, Boise, ID 83704 Disclaimer 15 years old Bench 220x2 Squat max 260-280 Can't deadlift right now because of back pain from accutane. 162lbs 5'6

07-21-2006, 04:11 PM	#101
KEFE *****Labs Elite Member** Join Date: Aug 2005 Location: in the gym Posts: 2,297 Photos: 16	Pondering: Earlier This Week... I'm about to leave for the gym. It's a sunny fall day, Saturday - one you might call perfect; low '70s, light breeze and no humidity. There are things I could do other than work out with the weights within the gym walls -- more appealing and exciting, perhaps -- yet to the gym I am bound. Why? What is the draw, the attraction, the force that persuades or, more rather, compels me to attend the movement of heavy metal through a series of laborious sets and repetitions? A mystery. I know what the motivations are for me; I can guess what they are for you, and only suspect they in their variations might coincide along the way. For myself, the workouts have to be done, come rain or shine. To View More Motivation Articles, Click Here. The value of yesterday's workout and other days gone by depends on today's; the workout of tomorrow and the days to follow are founded on the ones before them -- in particular, the one upon which I am about to embark. RELATED ARTICLE 101 Ways To Motivate Yourself. Learning what uniquely motivates you is what will make you successful in your weight loss or weight gain journey. Here are 101 strategies that I have seriously used in my years in training. [ Click here to learn more. ] Time No single training session is more important or less important than the other; they are equally important. They are intertwined, interwoven and interdependent, like words in the sentence of a complete and undefiled thought, a truth. We say, "If I don't work out today, I'll work out tomorrow." But what do we say tomorrow if we don't work out tomorrow, "I'll work out next time?" And so the conversation goes until it fades into guilt or a forgotten subject... I'm training this afternoon because it promises a good challenge, joy, exhilaration, reinforcement, order, stress relief, camaraderie, and inner conversation that links me securely and properly with the days ahead. I need to express myself physically that I might be healthy and whole. Daily activity and busy-ness fall short of this role and certainly do not provide sufficient exercise; they only accentuate the need for it. RELATED ARTICLE 60+ Hours A Week: Keep Your Priorities Straight! The demands of modern living force all of us to make choices. With that being said I would like to share my list of priorities and important items for staying healthy. [ Click here to learn more. ] Live To Lift Another Day This day is not just another day. What day in your life is "just another day?" Today is a miracle, one surprise after another, sometimes shouting, often whispering of the hope of more to come. The man or woman who thinks tritely of his or her life will endure a trite existence. This day, today, is the most important day! Exactly your point, you say, why waste it or use it up in the gym under the iron? I say, so the sun will shine tomorrow and the next day and the next... in your heart, from your soul and upon your strong back. As there are the moments, minutes and hours before the gym and its industry, there are the corresponding times after. Who among us is not disheveled and misshapen when we miss a scheduled workout? We outlive the discomfort, we rationalize our choice to forego exercise, we defend our lame excuses -- after all, we are a free and unfettered people, not chained to the conventions of absolute discipline, or more appropriately, boring habit; we could use the rest and fun and, really, we do have forever -- but our once-enthusiastic plans, the proper self-image we fashioned, the promises and commitments we made to ourselves to develop ourselves are weakened. Where we might dread the resistance the weights present and anticipate with shortness of breath a run on the endless, timeless treadmill and long for a stretch on the couch with the remote at our command, we are able to reprogram our minds with thoughts of purpose and fulfillment and development and accomplishment. Don't weaken under the weight of your own flesh and bones that beg for your attention. You're not lazy or lost or dismal; it'll take more than a few poor choices and rationalizations to bury yourself in that infertile ground! Build Now! You're building a palace for tomorrow, rooms for the future, and the work is evident in the structure always. The sketches are in your imagination and alter with time and living day to day. The foundation is sound and development is taking place regularly beneath the floorboards and walls. Wiring and pipes and reinforcements and security systems cannot be seen, yet your mighty hands install them. It might require effort of mind and will, but think of the good of the pushing and pulling, filling the lungs with oxygen and the muscles with blood; the goodness of the warmth of energy that spreads through the body and the moisture of resolute toil worn like a shield. Sometimes bombers take the train ... keeps things in perspective! Oh, the thrill of a workout completed or the unbearable woe of yet another put aside! It's getting late and the last train for Paradise is idling at the station, waiting for all to board. I hate to keep the train and its spirited passengers waiting. RELATED ARTICLE Believe In Yourself & You Will Reach Your Goals! Everybody has the ability to believe in him or herself and achieve incredible things in life. Learn how to believe in yourself to obtain your goals! [ Click here to learn more. ] Gravity Lifts Me Up, Higher N' Higher The mystery that drew me to the gym, the indescribable urge I could no more contain than flying outhouses, pig pens, chicken coops, and moonshine distilleries in an Arkansas tornado, materialized in a series of slow-moving challenges between a barbell nailed to the gym floor and me. I hadn't noted that the gravity in the vicinity of the lifting platform registered in the red zone late Saturday afternoon. I loaded on the plates and proceeded to execute deadlifts, or more accurately, as I recall, it was the other way around; they executed me - 6 sets x 12, 10, 8, 6, 4, and 2 reps. I started with the bar and a plate and a half, or 185 lbs, for 12 reps. With each successive set, I added 50 pounds till the last set of 405 lbs for 2. I don't know what's more hysterical, the high reps or the heavy weight. Sufficiently warmed up, I continued my mirthful routine with of wide-grip bent-over barbell rows supersetted with mid-weight, stiff-arm pullovers using the Odis thick-bar. What Does Supersetted Mean? A superset is the alternating back and forth between two (or more) exercises until the prescribed number of sets is complete, usually with no rest between exercises. There are various types of supersets, however. Find more definitions in our glossary. No rush at this point, as I met up with Bill Keyes, the famous good-natured Large Man (a.k.a. Big Fellow, Sir Huge, Mountain), who regularly moderates the IOL discussion group and passes out strength advice to the hardy. Between sets we discussed iron bending and metal moving and agreed, since he was visiting from out-of-town and we rarely see each other, heavy-duty monster conversation was permissible. Be Careful Not Designed For Tykes Back to business: My stance is narrow. I bend low and grab the bar three inches from the collars and pull it high to the upper pec. The pull focuses on muscle-action -- contraction and extension -- depending less on thrust and the physics of momentum to move the weight. Great for upper back width, thickness, and power and contributes to the strength of the lower back, quads, and hamstrings. A comprehensive move, the rows add to the body's overall muscle growth. The pullovers tug on those lats while allowing you to lie down on a bench, oxygenize, stretch and stare at the ceiling between the tough sets. Press on and don't look back. Bill threw my battered body over his shoulder and retreated to the juice bar for a Bomber Blend shake to ensure his muscles would grow to outrageous proportions during his long drive home -- waste not, time or muscle-making efficiency. On the way, he dumped me off at the cable-crossover where I knocked off the popular pec-defining exercise; nice tie-in to the muscle-action of the pullover. This burning, yet non-consuming exercise was completed in swift, meticulous form to achieve maximum pump and efficiency. What's this? I stood upright and rolled my shoulders back and noticed there was something missing below the scapula and along the lower sweep of the lats. Using my built-in MPS (Muscle Positioning System), I determined one-arm rows blended with rounded-back dips would harmonize the un-sung regions and complete my composition for the day. The biceps and triceps didn't go home this hungry Saturday without drawing blood, either. The whole greedy lot got in on the act. Did I mention I started with crunches and hanging leg-raises? Yesiree. Now maybe you'll recall the secret appeal that makes life without the weights regrettable. How quickly we forget. Better check your fuel, ammo, parachute, helmet, socks, underwear... Bombers are forever. Good Luck, ldraper@davedraper.com Recommend this article to a friend by e-mail here! Visitor Reviews Of This Article! Read Visitor Reviews - Write Your Own Review Back To Dave Draper's Main Page Back To The Articles Main Page. Related Articles The Power Of Visualization Let's Get Ready To Rumble! I Can't Make It? Back To Top -------------------------------------------------------------------------------- NOW E-400 This major anti-oxidant protects your cells from free radicals. Learn More! -------------------------------------------------------------------------------- Home \| SuperSite \| Articles \| CyberStore \| Product Listing \| E-mail \| Search © Bodybuilding.com, 305 Steelhead Way, Boise, ID 83704 Disclaimer 15 years old Bench 220x2 Squat max 260-280 Can't deadlift right now because of back pain from accutane. 162lbs 5'6

07-21-2006, 04:15 PM	#103
KEFE *****Labs Elite Member** Join Date: Aug 2005 Location: in the gym Posts: 2,297 Photos: 16	Society puts such an importance on being fit and looking good it can be a little overwhelming. When you actually achieve that "look" you will do anything to hang on to it. Well, when the time comes when you start thinking that a family would be nice you also have to come to grips with the fact that your beautiful flat stomach will be a thing of the past, at least for a while. I know that pregnancy is a beautiful thing and a growing stomach is something that is both beautiful and worthy of showing off but getting to that point is the hard part. I am now going through this process. I am 4 months pregnant, and other than a couple breakdowns when my clothes didn't fit, I am coming to the point where I am accepting my body and I am excited to see my belly grow. Pictures from my first fitness contest. So many women think that when you get pregnant it is time to put your feet up and relax. You do need to do that sometimes, but it is also very important to stay fit and active. When I got pregnant I knew it was important to stay in shape but I wasn't sure if you follow your normal fitness program, lessen it, or do something special. When I went to go look on the Internet I found that there is just about zero out there. It is very important for me to stay fit and active during my pregnancy for my baby, but for me also. Since there is not a lot out there I would like to take you through what I have learned and what I am doing so when the time comes for you, or if you are there, you will not be as lost as I was. Supplements When I decided that children were what I wanted I immediately started to take folic acid. This is very important in helping decrease the chance of serious birth defects. It is said that 70% of women know about folic acid but only 30% actually take it. It is very important to take it before, during and after pregnancy. A pre-natal multi-vitamin s also important to make sure that your body has the vitamins and minerals that you and your baby need. One great multi-vitamin that has plenty of folic acid is Twinlab Pre-Natal. It has the correct amount of vitamins you need and it won't make you sick. That is definately a plus since most women feel sick during this time anyway. It has been said that men who take folic acid before conception have stronger sperm and their baby has a smaller chance of something being wrong, genetic wise. Twinlab also makes their Daily One Caps with folic acid and that is what my husband took for about a year before we got pregnant. Pregnant women also need about 60% more protein. You need that protein to make a healthy and beautiful baby. I know there can be a lot of bad tasting protein powders out there but it does not have to be that way. A couple to check out are Optimum Any Whey and Syntrax Nectar protein. The Any Whey is tasteless and so you can do anything you want with it. I sometimes put it in yogurt or my oatmeal. You really don't even know that it is there but you get high quality whey protein! The Nectar is great if you need a change. It comes in cool flavors like Cherry Berry (just like cherry kool-aid), Apple Ecstasy (just like a green jolly rancher) and Caribbean Cool (if you like alcohol you would swear it was the real thing). If you just can't stand to drink it there are always protein bars. A couple popular ones are Detour Bars and Uturn Bars. More and more has been coming out about fish oil and its benefits to your baby's brain development. Studies have shown that fish oils can help form the brain and when taken in the third trimester and after birth it can actually help improve your child's smarts! Who knows if you take your fish oils you may have the next Einstein! There are a lot of fish oil capsules out there that can make you burp all day and who wants to smell that? The one that I have had the best luck with is Health From the Sun High Potency Fish Oil. Whatever supplement you choose, be sure that it has DHA in it. Calcium is of course very important. So many people have a deficiency even if they are not pregnant. All of the baby's bones need calcium so it will take it from you. If you are short on calcium then you are left with mere scraps. Your gums can begin to bleed and your bones can become weak. Later on in the pregnancy your back can actually hurt worse because of the lack of calcium. So remember to take that everyday. Even pre-natal vitamins do not contain 100% of your daily calcium so you will need something extra. Most dairy products contain a lot of calcium and you can also get it from broccoli, baked beans and some nuts. Diet Of all the things you may crave during pregnancy, remember you are not actually eating for two like many binging pregnant women say. You actually only need 300 extra calories a day! Also, you are not even eating for the baby until 18 weeks. Before that the baby just takes what it needs from your body, even if you do not eat much at all. Make sure you do eat your vitamins, protein and calcium so you do not become depleted. Sometimes it is hard to eat during the first trimester because your body is so full of hormones but that is okay. You can live off of crackers and Sprite and your baby will be fine. There are also certain foods you want to stay away from that can harm your baby. There have not been a lot of studies on this but one sweetener you want to stay away from is saccharin. Animal studies show an increase in cancer in offspring. Not something I would want to chance. All of the others seem to be okay but you should limit it to 1-2 servings per day. You will want to avoid shark, swordfish, king mackerel, shell fish and tilefish because it has such a high level of mercury per serving. This can pose a risk to the child's developing nervous system. Canned tuna is okay once a week but fresh tuna has too much mercury also. Grouper, Amberjack and mahi mahi have a high level of toxins so you should stay way from them too. There are still plenty of fish that are good to eat such as salmon, sea bass, haddock, halibut, cod, sole, flounder, perch and farm raised trout. Remember those fish oils are good for the baby's brain. You should try and stay away from foods that are preserved with nitrates. You can check the label to be sure. Some examples are hot dogs, salami and lunch meat. Stay away from soft cheeses like brie, feta, and blue-veined cheeses. There is a chance of listeria. You should stay away from uncooked eggs, pate and under cooked meats because there is a chance of salmonella. It is also said that too much soy can slow down the development of the sex organs in boys. Until I find out what sex my baby is, I am done with soy! Make sure when you eat fruit and vegetables you wash them very well. You, as well as you baby, do not want the pesticides that can be left on the food. No matter what you eat you will probably get bloated and get gas. Your intestines have slowed everything down to ensure that the baby gets the vitamins it needs. Just make sure to eat slow. Another thing to remember is to floss! You have a higher risk of gum disease and that can lead to preeclampsia and preterm labor. Get a dental checkup and cleaning as soon as you can. Preventing Morning Sickness There are some things you can do to prevent the dreaded morning sickness. Be sure to drink lots of water... you need this anyway because it helps replace the amniotic fluid for your baby. Exercising can help as well. Make sure you eat right and get plenty of sleep. If you are unable to sleep the whole night you should take short naps through out the day. Being tired can make you even more nauseous. Things You Should Immediately Stop Doing One thing you need to do right now is quit smoking. It is very harmful to the baby. If you smoke, it will live it's first 9 months in a smoke filled womb, cough violently and it may hinder the babies growth. It is also believed that smoking can cause your baby to be more susceptible to cot death. Also, alcohol is another big no-no. More and more studies have shown that alcohol is very harmful to a baby. When you take a drink so does the baby. Just think if it takes you, an adult, three drinks to get tipsy, your baby is on the verge of passing out he is so drunk. It also can increase the risk of miscarriage and birth defects when the baby is born. So no, you can't have just one drink. You are obviously not a virgin anymore, but your drinks should be. Caffeine is not a good idea either. The same idea as the alcohol is there. Caffeine keeps you going and gets your system moving. Just think of the effects those stimulants have on your tiny unborn baby. His heartbeat is 150-180 beats per minute as it is so you do not want it any higher! Studies have shown that there is an increase of stillbirth with too much caffeine. Most doctors agree that a little caffeine each day, like only one cup of coffee, probably won't hurt your baby... but why even chance it? Average weight gain is 25-30 pounds. It is said that only 38% of women gain what they are supposed to. Women who eat a high fat diet while pregnant may increase the risk of the child developing heart problems later in life. If you gain too much weight it can cause problems like diabetes, hypertension, preeclampsia, and eclampsia in you and all of this can lead to overly large babies. I am not sure about you but I prefer not to push out a 10lb baby. If you are overweight you also have a higher risk of cesarean delivery and studies have shown that you might also have a problem with lactating. Also, and this is just as bad, if you gain too much weight during pregnancy it can take up to 2 years of hard work just to get it off. Many women don't realize that gaining too much weight during pregnancy can cause health problems for the mom and the baby for the rest of their lives. It helps you and your baby be healthy if you can stay in this range. Working Out: Cardio And Lifting Weights Of all the things that can help, one of the major things is working out. You can be pregnant and still workout. Here are some guidelines to be safe and healthy. When you do cardio, just make sure that you are not so out of breath that you can't carry on a conversation. If you used to run you should go to fast walking. You do not want to do anything that is really jarring to your body. The stair stepper is great... just make sure that if someone came up to you, you could talk to them no problem. Also, when you are working out make sure you do not overheat. If you are hot, so is your baby. Drinks lots of water and try and workout indoors if at all possible. Lifting weights doesn't have to be abandoned either. You shouldn't be trying to go for any new personal lifting records but you don't have to stick to the 5 pound dumbbells either. The rule of thumb is to make sure you can carry on a conversation. If you are in the middle of bicep curls make sure you can talk to someone with no problem. Never go to muscular failure on your reps. If you need a workout here is the one that I am doing. It is a basic program and it works great. Exercise Sets Reps Leg Curls 1 8-12 Leg Extensions 1 8-12 Bench Press 1 8-10 Tricep Pulldowns 1 8-10 Pulldowns 1 8-10 Bicep Curls 1 8-10 Dumbbell Shoulder Press 1 8-10 Seated Row 1 8-10 Calves 1 12-15 Ab Machine Crunches * 1 12-15 Click here for a printable log of this workout! * (make sure you do not do full sit-ups) your ab muscles are loosening and moving and you do not want to pull something. I try and make it to the gym twice a week for weights. I used to go to the gym three times a week but I am waiting for some of my energy to come back. Going to the gym twice a week will still give you great benefits and muscle tone. I also do cardio 4-6 times per week for 45 minutes. I just get on my treadmill and read a book. Once I get into a book the time flies for me. You do not have to do this as long or as much as I do but try and at least do cardio 3 times per week. Your body is pumping more blood through your body and you will want as healthy heart as you can get. So why should you keep working out? Working out has shown to lower the risk of problems with the child, lower risk of cesarean and lower risk of diabetes. It has also shown that exercise during the first and second trimester help reduce the risk of premature birth. Keeping your legs and lower back muscles in shape can help prevent back pain later in pregnancy. Also, staying in shape can make it much easier for you to lose your pregnancy weight after your baby is born and get back on track with your normal fitness program. Another exercise that is important is the Kegel exercises. You do them by pretending you have to go to the bathroom and squeezing your opening shut and then relaxing. You will want to do 50 "reps" per day. This strengthens your pelvic floor and can help with bladder control during and after pregnancy. One really good benefit is that the stronger your pelvic wall, the better the orgasm. Enough for me! Remember if you experience any of these during exercise stop immediately and contact your doctor: Contact Your Doctor If These Symptoms Appear: Pain, especially in your back or pelvic region Excessive tiredness Dizziness Shortness of breath Feeling Faint Vaginal bleeding Difficulty walking Contractions Remember if you work out, even if you do not feel like it, it will help you get some energy. I know that even when I feel like I do not want to get on the treadmill, once I am done I feel so much better and have more energy than before I started! The whole point of following the advice in this article is to have a healthy baby, a healthy body, and a safe and easy pregnancy. It will help you lose the weight and help the baby now and later on in life. Everything that I have talked about I am doing. I have had barely any morning sickness and the couple of bouts I did have I never threw up. I am tired a lot but I find that if I get on the treadmill it helps me wake up. My appetite has been great and I do sometimes crave the sour things like dill pickles and pickled eggs. Acne can be a side effect of pregnancy but so far with a healthy diet and exercise that has not been a problem for me. I have only gained 5 pounds so far. I am starting to get a little pooch and I love it. I can't wait to look pregnant and get to buy all the cute maternity clothes. I hope that this has helped you and if you any questions you can email me at Bryna@bodybuilders.com. I will be checking in every month to let you know how it is going and what is going on in the pregnancy and I will give tips on what you need to be doing next. I hope that you will go through my pregnancy with me and I can go through it with you. Remember being pregnant equals being beautiful and I wish everyone a happy and healthy nine months. Helpful Resources Websites: http://www.babycenter.com/pregnancy/ - They have a great answer and question guide. There are some off the wall questions but usually if you have a question you can find the answer. http://www.parentsplace.com/messageboards/ - This is a great message boards stop. All you need to do is pick the month you are due and you can talk to other women who are also due the same month. It is fun to talk about what is happening with someone else who is going through the same thing. http://www.gravityteen.com/prenatal/sonograms.cfm - This is a great site that shows you in 3-D what your baby looks like at certain weeks. This was you can see what your "apple" looks like. http://pregnancy.about.com/library/b...bellyindex.htm - This is a fun site to check out what other people look like in their stages of pregnancy. It is fun to compare! Books: I know that there are a lot of books out there and if you know of one that I do not list please let me know and I can add it. These are the books that I have found that I like the best. What To Expect When You Are Expecting by Heidi Murkoff, Arlene Eisenburg and Sandee Hathway, B.S.N. - This is a great book and lets you know what is happening every step of the way. It is also easy to read and understand. The Girlfriends' Guide To Pregnancy by Vicki Iovine - I have not read this book yet but from everyone that I talk to about this, this book is a must. Pregnancy Week by Week by Dr. Jane MacDougall - This is a great guide that lets you know what is happening in your pregnancy week by week and you can fold it so you can display it on a counter. I have one and it is fun to flip a page every week. Pregnancy Journal - I know that this not really a book but every mom to be should have one to record what is happening in her pregnancy. This will great to look back on in the future. I would love to see what my mother went through. Magazines: There again I am sure that are some magazines that I won't include, these are just my favorites. If you have any that you love please let me know. "Shape" - Fit Pregnancy - Great tips on working out and other tid bits. "Prima Baby" - Even though this is a UK magazine there is tons of great information. The only bad part is sometimes I find something that is cute and it is in the UK! "Pregnancy" - Another magazine to learn some great information. "Pregnancy Vitality" - This is another UK magazine and it like our Fit Pregnancy magazine here. "ePregnancy" - This one is probably my favorite. It has tons of great information. Click Here For Part Two! Thanks, Bryna DeLuca Bryna@bodybuilders.com Recommend this article to a friend by e-mail here! Visitor Reviews Of This Article! Read Visitor Reviews - Write Your Own Review Back To Other Writer's Main Page Back To The Articles Main Page. Related Articles Transformation Of The Week - Cheyenne Medina. My Journey Back To The Stage - Postpartum! Stretchmark Manual Back To Top -------------------------------------------------------------------------------- NOW Prenatal Caps The Perfect Multi Vitamin Designed Specifically for the Health of Pregant Women! Learn More! -------------------------------------------------------------------------------- Home \| SuperSite \| Articles \| CyberStore \| Product Listing \| E-mail \| Search © Bodybuilding.com, 305 Steelhead Way, Boise, ID 83704 Disclaimer 15 years old Bench 220x2 Squat max 260-280 Can't deadlift right now because of back pain from accutane. 162lbs 5'6