The time of year when most people vow to get in shape but often don't follow through has arrived. Gyms may seem a little cramped in January, but after a few weeks, people's dedication wanes.
Here are six tips to help you fulfill your New Year's resolution to get in shape:
1. Find an activity you like.
You're more likely to stick with an exercise program you enjoy, said Kat Davis, a trainer who teaches Zumba classes at Heritage Fitness in Fontana. Zumba is a Latin-inspired dance workout.
"It's a party atmosphere," she said of her classes. People like to socialize when they work out, and they don't like a boring activity that never changes, she said.
No matter what kind of exercise you choose, make sure it's something you like to do, Davis said.
2. Eat well and exercise.
"Just eat right and exercise," said Dong Kwan Kim - or D.K. - who owns D.K. Kick-Boxing in Redlands. "What else can you do?" That may sound obvious, but it's really the best way to get in better shape.
It's important to eat a diet that's low in fat but full of fruits and vegetables, said Maury Manliguis, San Bernardino County's deputy health officer.
It's especially important to try to stay away from fast food, he said.
3. Take a class or get a trainer.
Sometimes all the machines and equipment can overwhelm people, said Davis, the Zumba instructor.
That's why it's often a good idea to get a trainer or to take fitness classes.
Group classes are included with membership at some gyms, like 24 Hour Fitness.
4. Look at the nutrition labels and pay attention to portion size.
"Reading labels is probably the biggest key," said Manliguis.
People often don't look at the labels and don't know what's in the their diets, he said.
Sometimes they don't realize they're eating much more than the serving size. It's not a good idea, for example, to open a bag of potato chips and eat the whole thing. There's probably more than one serving in a bag, Manliguis said.
People also often eat too much meat. The size of your fist is the amount of red meat you need in the day, he said.
And alcohol can cause health problems, not only because driving drunk is dangerous, but also because alcohol is full of calories but doesn't provide much nutritional value, Manliguis said.
5. Try a city-run program.
The community you live in may offer fitness programs. Chino has a community garden where residents can not only get outside and garden, but they can also use it to grow healthy food.
Fontana broadcasts a healthy cooking class on its city cable station.
Many cities also have fitness activities, like walking clubs.
Local cities are also developing a regional trail system spanning downtown Claremont to downtown Rialto. Some segments of the trail, like Upland's, are already complete and ready for joggers, walkers and bikers.
6. Be realistic.
A regimen that's too strict could backfire because it's more likely you'll stop following it, Manliguis said.
People who cut out too many calories starve themselves and put their body in a constant state of hunger, he said.
Before he was a doctor, Manliguis was a trainer, and he said people would start intense gym routines that would leave them sore and discouraged. And magazine images of people in great shape don't always help, he said. What you look like has a lot to do with the genes your parents gave you. "We're all different," Manliguis said. source: Daily Bulletin
Clemens posts video repeating denials of 'roid use
Roger Clemens used the Internet to issue his latest denial that he ever used steroids, saying in a video that was posted Sunday on his foundation's website and YouTube.com that the parts of the Mitchell Report that pertained to him are "simply not true."
Women's Bodybuilding Hall Of Fame Inductee: Laura Creavalle
Maybe the best female bodybuilder never to win the Ms. Olympia, Laura Creavalle brought class and energy to the sport she continues to be involved in through her contributions to the sport of Bodybuilding.
It’s somewhat fitting that Creavalle, who has lived in three different countries, was inspired to become a bodybuilder while on vacation.
During a 1982 trip to Kingston, Jamaica, Creavalle happened upon a women’s bodybuilding contest and was impressed that the competitor who placed third had a body type similar to hers – a lower body proportionally larger than the upper body. Upon returning to her home in Toronto, Ontario, 5’4”, 140-pound Creavalle began training to become a bodybuilder.
Six months later, she entered her first contest, the Novice Ontario Championships, and won the lightweight title. In 1983, she and training partner Tony Melville joined poses and took second place at the Canadian Couples Championships. In 1986, she won the NPC USA Championships.
Creavalle earned her pro card by winning the heavyweight class at the 1988 IFBB World Amateur Championships in Puerto Rico. Six weeks later, she placed 11th in her debut at the Ms. Olympia, a contest to which she would return 12 more times before her retirement after the 2002 rendition. She was runner-up twice at the O (1992, 1994) and won three Ms. International titles (1990, 1994-95).
Creavalle still trains three times per week for health purposes and estimates that she is “two years” away from contest shape – even though she has no plan of returning to the stage.
To get big muscles obviously you need to train hard and eat enough but in this article I will explain how to get big muscles by resting. Most bodybuilders want to increase their strength and muscle mass and are often prepared to do just about anything to get it. However, one thing many bodybuilders and weight trainers fail to understand is how to get big muscles by resting. There are 3 pillars to successful bodybuilding and they are training, eating and just as importantly the third pillar is getting enough rest.
As a personal trainer one of the most common questions I get asked is how to get big muscles? Many people laugh when I tell them one way how to get big muscles is by resting your muscles since they don’t grow while they are being trained. Yes that is right, your muscles are only stimulated to grow while you are actually training them. Your muscles only grow while they are resting, so if they don’t get enough rest they absolutely will not grow.
Another successful way in relation to how to get big muscles by resting is to take an entire week off training once every three months. You might be thinking that you definitely do not want to take a whole week off the gym since you may feel as though your muscles will shrink if you do this but all top level bodybuilders take several weeks off training every year to fully rest their muscles and this allows their muscles to get even bigger once they start training again.
Taking a week off training is one of the secrets of great bodybuilders for generations in regards to how to get big muscles since top bodybuilders know they need to rest their central nervous system every few months as well as their muscles. Your entire muscular body and your internal system needs a break from hard training to rejuvenate the system and allow you to grow to your full potential.
So how to get big muscles by resting is simple, train hard when ever you go to the gym and eat a high volume of good quality food all year round and get enough rest by taking at least 2-3 days off from training each week and take a full week off training every three months and you will notice the improvement in your size and strength once you get into the habit of taking adequate rest as part of your bodybuilding lifestyle. source: muscular-fitness.com
The exercise ball is a great tool for strengthening the abs, but it also helps you reach those hard-to-get-to muscles (such as the TVA and erector spinae), as well as improving your balance and overall coordination. Working with an exercise ball can offer challenging ways to work a variety of muscle groups. Many moves seen are advanced exercises that require previous experience with an exercise ball. If you're new to the exercise ball, try a few Beginner Ball Workout.
But wait, after a hard workout at the gym you might just want to relax and recover. What better way to do it than to watch hot women working out just for you. Sure, you could try to get in shape by following their routine, but why bother?
Bodybuilding Nutrition Tips On Gaining Maximum Muscle
From: Dane Fletcher By: Dave Draper
In order to gain solid muscle weight bodybuilders need more food, more often.
Don't gorge yourself, but be prepared to eat and train hard. Protein from red meat, poultry and fish build muscle most effectively. Milk by the quarts, containers of cottage cheese and lots of eggs will add significantly to your muscle bulk and power building.
Whole grain breads, cereals and muffins work well for carbohydrate and fiber intake, while potatoes, rice and pasta are the most stable and popular sources of carbs. They burn clean, and with intense bodybuilding training they're not likely to store as bodyfat. Bring on the vegetables of your choice, variety here is good.
Complex carbs, fiber abundant, vitamins, minerals and exotic micro nutrients lurk in these foods.
Between meals shakes of Bomber Blend protein, plus peanut butter and bananas are convenient and powerful ways to add to your positive calorie count.
Plan your menu daily. You'll need to eat often, upwards of 6 meals per day. Don't overload your system, we can expect to absorb about 35 grams of muscle building protein at a sitting. For serious weight gain commit to these principles.
1. Remember, lots of water, lots of calories.
2. Keep a training log. Record your meals, training program and poundages.
3. Only with heavy training will your heavy eating be productive. Add squats and deadlifts to your workouts.
4. Never allow your nutrition to falter, even for a few hours. Keep extra food, protein drinks and bodybuilding supplements at work, in your gym bag and in your car. We're on a mission.
5. Use bodybuilding supplements. Review the specific bodybuilding supplement section for information on the elite bodybuilding nutrients. For advanced training and elite performance, creatine, BCAAs and glutamine do work. Big time.
6. Perform cardiovascular exercise. Don't neglect your aerobic work. 20 minutes, 4 times a week will keep you from getting sluggish, increase you blood volume, raise your fat burning metabolism and maintain maximum endurance for training on the gym floor.
7. Don't contemplate your navel — to get big and muscular you'll need to carry bulk. Bulk's fun. Your back, shoulders and arms spread out, tugging on the seams of your shirt. (This is mostly a "guy thing"...huge, bull, monster, etc.) With the size comes power. Power enabling to train heavier and harder and meaner.
This training formula plus big eating equals big core muscle. So ignore cuts and a trim waistline. Focus on the mass, muscle separation and balance. There's a season for everything. There'll be a time for muscularizing and getting ripped later.
I have a life, thank you. Listed below is an outline of my daily menu. It is designed to service my needs: aggressive weight training to maintain or gain muscle mass through my perception of the off season (October-April). I'm a 57 year old male WAMP [white American married person], 6', 225 pounds, BF 7-8 %: weight lifting 5 days @ 120+ minutes per workout (refer to my all-time favorite bodybuilding routine). AO [actively occupied], MNS [me no slouch].
Meal proportions may vary to control target accuracy. Sources of protein, fats and carbs vary only slightly. I am well fed and denied of nothing. Cheat days are defined by my eating a bran muffin or an MRB (meal replacement bar).
Fact is, I enjoy the order and rigid-ness of my diet—brings me peace. No regimen, I feel sloppy and careless, guessing and out of control.
Discipline to me is as flight to an eagle; a prize to the champion before the race has begun, a dark toned and heavily textured straight line through the wilds and across the peaks and dunes. Discipline... it's yours if you want it or need it.
Dave Draper's Weight Gain Menu
Morning supplements: Super Spectrim aminos, Super Spectrim vitamin/minerals, Vitamin C, Anabol Natural creatine, Body Ammo Joint Connection (MSM, glucosamine), EFA oil
780 calories-breakdown in grams, 73 g protein, 56 g carbs, 30 g fat. 1 piece of toast (whole wheat), 70 calories-breakdown, 2 g protein, 13 g carbs, 1 g fat
Meal 1 total: 850 calories - 75 g protein, 69 g carbs, 31 g fat
6 caps Ageless Growth Formula and pre-workout Drink Ripped Force drink, 90 calories-breakdown, 0 g protein, 23 g carbs, 0 g fat
Meal 2 Post workout - Hamburger patty, 579 calories, 66 g protein, 0 g carbs, 35 g fat Microwaved red potato (2), 290 calories, 6 g protein, 68 g carbs, 0 g fat
Meal 2 total: 869 calories, 72 g protein, 68 g carbs, 35 g fat
Meal 3 Bomber Blend Protein drink (2 scoops Bomber Blend, 16 ounces low fat milk, 2 eggs, small banana, tablespoon peanut butter) 780 calories-breakdown in grams, 73 g protein, 56 g carbs, 30 g fat
Meal 3 total: 780 calories-breakdown in grams, 73 g protein, 56 g carbs, 30 g fat
Meal 4 Hamburger patty, 579 calories, 66 g protein, 0 g carbs, 35 g fat Microwaved red potato (2), 290 calories, 6 g protein, 68 g carbs, 0 g fat
Meal 4 total: 869 calories, 72g protein, 68 g carbs, 35 g fat
Late-afternoon snack Beef jerky, 162 calories, 13 g protein, 4 g carbs, 10 g fat
Late-afternoon snack total: 162 calories, 13 g protein, 4 g carbs, 10 g fat
Meal 5 Low fat milk, 137 calories, 10 g protein, 14 g carbs, 5 g fat Turkey breast meat, 188 calories, 38 g protein, 0 g carbs, 2 g fat Pasta, 6oz, 222 calories, 9 g protein, 39 g carbs, 3 g fat Vegetable, 20 calories, 1 g protein, 3 g carbs, 0 g fat Cut vegetable salad, 50 calories, 3 g protein, 14 g carbs, 0 g fat
Meal 5 total: 617 calories, 61 g protein, 70 g carbs, 10 g fat
Meal 6 Can of tuna, 100 calories, 22 g protein, 0 g carbs, 1 g fat Cottage cheese, 50 calories, 8 g protein, 2 g carbs, 1 g fat
Meal 6 total: 150 calories, 30 g protein, 2 g carbs, 2 g fat
Evening supplements: Super Spectrim aminos, Super Spectrim vitamin/minerals, Vitamin C, Anabol Natural creatine, MSM, glucosamine, tablespoon Metamucil fiber, EFA oil
Meal 7 Can of tuna, 100 calories, 22 g protein, 0 g carbs, 1 g fat Cottage cheese, 50 calories, 8 g protein, 2 g carbs, 1 g fat
Meal 7 total: 150 calories, 30 g protein, 2 g carbs, 2 g fat
Total consumption for an average day: 4,520 calories, 426 g protein, 434 g carbs, 119 g fat.
A review of this menu may cause you to gag or give some of you the shivers. Others may ask, "where's the pork?" Good question. I get to it eventually: lamb and buffalo, as well. How I alter the above eating plan to achieve changes in body weight, muscularity and other training goals can be addressed another time. It's interesting to note that this same outline could have been written 30 years ago, in 1980 or 1990. Nothing has changed, folks. Me? I'm just older and leaner and bear a few more dings. Of course, for all of this I thank God. source: bodybuilding.about.com
About Dane Fletcher Dane Fletcher is the world's most prolific bodybuilding and fitness expert and is currently the executive editor for BodybuildingToday.com. If you are looking for more bodybuilding tips or information on weight training, or supplementation, please visit www.BodybuildingToday.com, the bodybuilding and fitness authority site with hundreds of articles available FREE to help you meet your goals.
About Dave Draper Dave Draper is a bodybuilding author and fitness expert with over four decades of practical experience. He holds the prestigious bodybuilding titles of Mr. America, Mr. World and Mr. Universe, in addition to being part of the Bodybuilding Hall of Fame. Dave writes a weekly e-mail newsletter which can be found at www.davedraper.com and is also a frequent contributor to Muscle and Fitness, as well as many other publications in the fitness industry. Dave has also authored a book on bodybuilding called Brother Iron, Sister Steel, and a book on weight loss called Your Body Revival: Weight Loss Straight Talk.
There are many female weight training myths...such as, weight training makes you bulky and masculine or women only need to do cardio and if they decide to lift weights, they should be very light. Women won't get bulky or huge muscles from weight training unless they want to. Women who weight train don't all look the same. And weight training can actually enhance a woman's physical femininity. Not to mention it's important for women to weight train for body health. Weight training helps strengthen bones, joints, and muscles. And that's far more important than doing it to look sexier. Right?
When it comes to achieving a fit, totally ripped, shredded physique the first thing that comes to most peoples mind is to eliminate fat. Burning fat and converting it into can be a tough task for some but what I want you to read up on is several myths that I've discovered and some helpful tips to get you going the next time you hit the gym!
Spot Reduction Myth Contrary to what the infomercials suggest there is no such thing as spot reduction. Fat is lost throughout the body in a pattern dependent upon genetics, sex (hormones), and age. Overall body fat must be reduced to lose fat in any particular area. Although fat is lost or gained throughout the body it seems the the first area to get fat, or the last area to become lean, is the midsection (in men and some women, especially after menopause) and hips and thighs (in women and few men). Sit-ups, crunches, leg-hip raises, leg raises, hip adduction, hip abduction, etc. will only exercise the muscles under the fat.
Lower Abdominal Myth It is widely believed the lower abs are exercised during the leg raise or other hip flexor exercises. However, it can be misleading to judge the mechanics of an exercise based on localized muscular fatigue. The primary muscle used in hip flexion is actually the Iliopsoas, one of many hip flexors. The Iliopsoas, indeed, does happen to originate deep below the lower portion of the Rectus Abdominous. During the leg raise, the entire abdominal musculature isometrically contracts (contracts with no significant movement) to:
+ Posture the spine and pelvis
+ Supports the weight of the lower body so the lumbar spine does not hyperextend excessively.
+ Maintains optimal biomechanics of the Iliopsoas
+ Hips are kept from prematurely flexing if the lumbar spine and pelvis does not hyperextend excessively
+ Iliopsoas can contract more forcefully in a relatively slight stretched position
+ Bent knee (and hip) sit-ups actually place Iliopsoas at a mechanical disadvantage
+ Counteracts Iliopsoas's pull on spine
+ Many people with weak abdominal muscles are not able to perform hip flexor exercises without acute lower back pain or discomfort
The combination of the local muscular fatigue, or a burning sensation from the isometrically contracted abdominal muscles, and from the working hip flexors produces fatigue in the pelvis area which we mistakenly interpret as the lower portion of the Rectus Abdominous being exercised. In movements where the Rectus Abdominous does Isotonically contract (contracts with movement), it flexes the spine by contracting the entire muscle from origin to insertion. The spine is not significantly flexed during the leg raise. Incidentally, both the spine and hip flexes during the Sit Up and Hip Raise. See Spot Reduction Myth above. High Repetitions Burn More Fat Myth Performing lighter weight with more repetitions (15-20 reps, 20-30 reps, or 20-50 reps) does not burn more fat or tone (simultaneous decrease of fat and increase muscle) better than a heaver weight with moderate repetitions (8-12 reps). Weight training utilizes carbohydrates after the initial ATP and CP stores have been exhausted after the first few seconds of intense muscular contraction. Typically a set's duration is 20 to 30 seconds. For the average fit person, it requires 20 to 30 minutes of continuous aerobic activity with large muscle groups (e.g. Gluteus Maximus and Quadriceps) to burn even 50% fat; fat requires oxygen to burn. Performing a few extra repetitions on a weight training exercise is not significant enough to burn extra fat and may in effect burn less fat. If intensity is compromised, less fat may be burned when light weight is used with high repetitions. The burning sensation associated with high repetition training seems to be the primary deterrent for achieving higher intensities.
Higher volume weight training (i.e. 3 sets versus 1 set of each exercise) with short rest periods of approximately 1 minutes can stimulate a greater acute growth hormone release (Kraemer 1991, 1993; Mulligan 1996). Growth hormone is lipolytic in adults. It is hypothesized that maximal effort is necessary for optimizing exercise induced secretion of growth hormone. Growth hormone release is related to the magnitude of exertion (Pyka 1992) and is attenuated with greater lactic acidosis (Gordon 1994).
Intense weight training utilizing multiple large muscles with longer rest between sets may also accentuate body lipid deficit by increasing post training epinephrine. Intramuscular triacylgycerol is thought to be an important energy substrate following repeated 30 second maximal exercise with 4 minute recovery intervals (McCartney 1996, Tremblay 1994). Rest periods lasting approximately 4 minutes between maximal exercise exercise of very short duration is required for almost complete creatine phosphate recovery required for repeated maximal bouts (McCartney 1986). Insufficiant recovery may compromise the intensity of the exercise and in turn, possibly decrease intramuscualr triacylgycerol utilization following anaerobic exercise with significantly shorter rest periods.
For individuals attempting to achieve fat loss for aesthetics, the intensity of weight training can be a double edge sword. When beginning an exercise program, muscle mass increases may out pace fat losses, resulting in a small initial weight gain. Significant fat loss requires a certain intensity, duration, and frequency that novice exercisers may not be able to achieve until they develop greater tolerance to exercise. If an exercise and nutrition program is not adequate for significant fat loss, a lighter weight with higher repetitions may be recommended to minimize any bulking effects, although less fat may be utilized hours later. If an aerobic exercise and nutrition program is sufficient enough to lose fat, a moderate repetition range with a progressively heavier weight will accelerate fat loss with a toning effect. If a muscle group ever outpaces fat loss, the slight bulking effect is only temporary. For a toning effect, fat can be lost later when aerobic exercise can be significantly increased or the weight training exercise(s) for that particular muscle can be ceased altogether. The muscle will atrophy to a pre-exercise girth within months. Higher repetitions training may be later implemented and assessed.
It still may be recommended to perform high repetitions (e.g. 20-30) for abdominal and oblique training. It has been theorized muscular endurance may be more beneficial for lower back health than for muscular strength. Furthermore, moderate repetitions with a greater resistance can increase muscular girth under the subcutaneous fat, particularly in men, who have greater potential for muscular hypertrophy. Increasing the thickness around the waist with existing abdominal fat may further increase bulk, particularly in men who typically have greater intra-abdominal and subcutaneous fat in this area. The abdominal muscularture is composed of relatively small muscle mass as compared to the glutes, quadriceps, hamstrings, chest, and upper back. Performing high reps with a lighter resistance should not compromise metabolism or muscle increases, as would performing high reps with light resistance on other, larger muscle groups. See Spot Reduction Myth above.
It is plausible that the high repetition myth was originated and later propagated by bodybuilders that used calorie restrictive diets to shed fat before a contest. Because of their weakened state from dieting, they were unable to use their usual heavier weights. When asked about their use of lighter weights, they explained they were "cutting up" for a contest. This is merely a theory, but it is easy to see how it may have been misunderstood that the lighter weight was used to reduce fat instead of actually being a result of their dietary regime.
Typically with weight training alone, the fat loss is equal to the muscle gain, give or take a few pounds. Certain dietary modification can have much greater impact on fat loss than with weight training alone. The ideal program for fat loss would include the combination of proper diet, weight training, and cardio exercise.
In a short but colorful competitive career that spanned the period 1979 to 1982, Laura Combes became a pioneer for the distaff side of the sport and one of its most recognizable and outspoken personalities.
In 1981, Laura captured the AAU Ms. America title. These accomplishments propelled her to the lofty heights of muscle celebrity enjoyed by the likes of Rachel McLish, Lisa Lyon and Kay Baxter. But Combes’ trophy triumphs paled when compared to what she brought to the stage by way of charismatic stage persona, unflinching spirit and genuine love of bodybuilding.
Enjoy this clip of Laura from the Women's World Championships 1981.
Combes quickly excused herself from the competitive scene in 1982 after a sixth-place finish at her second IFBB Ms. Olympia. The impact she left on the sport, however, will last forever. Laura Combes was found dead in her Odessa, Florida, apartment on October 4, 1989. The cause of death was given as acute alcoholic poisoning.
Bodybuilding is an art form and a sport that requires intense practice and a good sense of common knowledge, it isn’t a sport you can just walk into and pick up the heaviest weight you can possibly lift and swing it about. It’s a sport which requires good technique or form; this form should be practiced again and again until you know it off by heart.
Correct form simply means knowing the exercise you are performing, what muscle groups it works and how to perform the exercise correctly in itself. Ideal form is defined as a movement of the limbs in the widest range of motion possible, using slow movement and making sure the muscle contracts.
1. Always perform a warm up routine – it doesn’t matter if you’re just starting out or have been training for a long time you should always perform a 10 to 15 minutes aerobic routine before beginning lifting weights. Your first set of weights should be a low weight to prepare your muscles for your routine.
2. Good form is essential – as mentioned above the correct form is essential, without it you are not only wasting your time and wont achieve maximum muscle mass or strength but you also face injury.
3. Use a spotter for heavier weights – when moving up to a heavier weight than you are used to always have a spotter by your side, this can prevent serious injury especially when doing exercises such as the bench press.
4. Never work out alone – not only should you have a spotter when lifting heavier weights it is also wise never to work out alone, bodybuilders have been known to get severe injuries from losing balance and dropping weights onto themselves, getting trapped under barbells and even tripping over misplaced equipment causing severe injury.
5. Make sure you breathe correctly – the body builder can pass out when correct breathing isn’t maintained as holding the breath slows down the flow of blood from and to the brain. As a general rule exhale when lifting the weight and inhale on releasing.
6. Use general common sense at all times – never leave weights out where someone could trip over them, always make sure collars are tightened on dumbbells, use a weight lifting belt when exercising and use wrist straps for support, basically just use good common sense at all times.
7. Don’t include un-natural exercises in your routine - forget about exercises such as behind the neck chin ups, neck presses or any exercise which puts unnecessary stress upon the body.
8. Find out as much as you can about bodybuilding – do a little research into bodybuilding watch others at the gym, watch DVD’s, learn the correct form of the exercise. The more you know about bodybuilding the less likely you are to injury yourself.
9. Use the correct weight – never use weights which you cannot manage easily, aim for 12 reps with a weight where you can manage the correct form up to the 12th rep.
10. Always use safety racks – when using equipment such as the squat rack, get one with a safety rack built in, this of course mainly applies to those training at home.
Remember, if you don’t have the correct form then you will simply not succeed and worse still you risk causing yourself a severe injury which could end your career in bodybuilding before you even get it off the ground.
Musclemania began in 1991 as bodybuilding’s first and only tour of world class level staged competitions. In it’s first season, future stars like Mike Francois and Delino Dixon were among the regional champions. But, within a couple of years, Musclemania took a bold and challenging step forward by declaring that this exciting event would become a natural event. It would soon become America’s most popular natural bodybuilding competition. Past Champions represent some of the industry’s most respected natural athletes, check out this clip of Delino Dixon from the '99 Musclemania.
Winter is the time to focus on your goals and ramp up your intensity so when the warm weather rolls around, you're ready to strip down. Don't use winter as an excuse to slack off from your program and hide your ever expanding waist line under layers of bulky clothes. One of the biggest obstacles people face in winter is getting their workouts done. It's cold and dark. There's ice on the car windshield. The last thing you want to do is make the trek to the gym. So don't. You can get a great weight training or cardio workout right in your own home. And you don't need a ton of home gym equipment to do so. These fitness tips will help keep you on the right track whether you want to build muscle or lose fat.
If you'll be training at home even on a semi-regular basis, I highly recommend you also check out this Winter Workout Guide. The beginner's all-dumbbell workout routine:
Dumbbell bench press (chest)
Dumbbell side lateral raise (shoulders)
One arm dumbbell row (upper back)
Dumbbell extension behind head (triceps)
Dumbbell Bicep curl (biceps)
Dumbbell Lunges (thighs)
Dumbbell One leg calf raise (calves)
Dumbbell leg curl (hamstrings)
Crunches (abs)
There you have it. Simple and effective.
If you're just starting, do this routine for 2-3 sets of 8-12 reps per exercise, except calves and abs which you can go up to 20 reps.
Rest 1 minute between sets. You'll train your whole body in each workout, 2 -3 three days per week, non-consecutive days.
If you're more advanced, you can try a weight training split like this:
Day 1 - Chest, Shoulders and Triceps
Dumbbell Bench Presses
Flat Dumbbell Flyes
Incline Dumbbell Presses
Seated Dumbbell Presses
Dumbbell Upright Rows
Lying Dumbbell Extensions
Seated Overhead Extensions
Dumbbell Workouts Day 2 Legs
Dumbbell Squats
Dumbbell Stepups
Dumbbell Lunges
Dumbbell stiff-legged deadlifts
Day 3 Back, Biceps and Abs
Dumbbell Shrugs
Dumbbell Pullover
One arm dumbbell rows
Two arm dumbbell bent over rows
Seated Dumbbell Curls
Incline Dumbbell Curls
Standing Dumbbell Hammer Curls
Weighted Crunches
Reverse Crunches
As you can see, you can do all the necessary exercises in your dumbbell workouts.
The only other piece of exercise equipment besides the dumbbells is an adjustable weight bench.
If your dumbbells don't have enough weight for certain exercises, like the dumbbell squat, you can do your reps in 1 1/4 style.
During a squat, when you come back up from the bottom, only come up a quarter of the way, then go back down and then come all the way up.
You can also do that twice. So it's squat to bottom, come up a quarter of the way, squat back down, come up a quarter of the way, squat back down and then all the way up.
'Roid rage can come in short outbursts, cyclical bouts, or a long-lasting period of psychosis. These problems can be temporary, or they can recur for almost a year after a long-lasting oil-based injection. I hope that this old lady didn't have some sort of Roid Rage but i'm pretty sure if she would've been using Cortesten™, an alternative to illegal steroids while still elevating Test levels to higher levels naturally she wouldn't be some aggressive but would still be a beast in the gym!
Sabrina Gibson is a competitive Women's Bodybuilder, she has competed in several Amutuer and Professional competitions. Enjoy this video clip of Sabrina Gibson at the NPC USA Championships Women's Fitness Show.
Total Body Workout Tips and Body Building Nutrition Secrets
A body total workout and a bodybuilding diet is a part of every bodybuilder’s regimen. Below is a list of some of the biggest mistakes a bodybuilding dieter can make.
The purpose in sharing this is not to scare or worse, make fun of you and your woes in bodybuilding diet.
The ultimate goal with a body total workout is to show you the best way to correct these mistakes and hence, maximize the potential for success in your bodybuilding diet.
Here are 3 important aspects to remember with your bodybuilding diet and routine.
1. Every bodybuilding dieter has a flaw but the worst is definitely impatience. There is no instant formula for a successful bodybuilding diet. It takes time for a bodybuilding diet program to work and a lot of bodybuilding dieters make the mistake of jumping from one diet to another simply because they are too impatient to stay with one program for longer than a week.
2. Not tracking your calorie-intake. Irregular eating. Haphazard and sporadic eating is something every bodybuilding dieter should avoid. Whether you are adapting a three-meals-a-day bodybuilding diet plan or doing it five times a day, staying consistent is the answer to losing fat leaning up your body mass.
3. Supplements work like magic. In proper bodybuilding diet, this is called wishful thinking. Remember that supplements can only do so much in a bodybuilding diet.
Remember to get the best bodybuilding shape you need to keep a few bodybuilding fitness pointers in mind.
With a body total workout the first logical step to take for any bodybuilding fitness beginner is goal-setting. A high percentage of bodybuilding fitness programs are successful mainly because its participants are looking to improve themselves.
You can also keep a bodybuilding fitness logbook to record your progress and the goals you have set and achieved during the program. A simple record-keeping can make a whole lot of difference for a bodybuilding success.
Below are a few more bodybuilding fitness tips to get you going in the proper direction.
To ensure success in your bodybuilding fitness plan, make a commitment to yourself and make the effort to change your habits.
Building muscles, loosing fat, reshaping your body, and learning how you respond to diets and supplements takes time. As a matter of fact, the best bodybuilding fitness plans continue on indefinitely.
Remember to change your diet. To get the best results out of your bodybuilding fitness plan, you would have to eat three meals a day. Increase your protein intake for better muscle growth and development. Limit your salt intake.
Sleep. In bodybuilding fitness, you strain your body to the limit and your best weapon to prevent it from breaking under the tension is sleep. Never ever forget your goal in taking up bodybuilding fitness in the first place with a body total workout.
In just 15 minutes a day, you can get super fit, super fast and turn your body into a portable gym. No equipment, weights or traveling to a gym is necessary for outrageous energy, fat burning, speed and fitness. Discover the lightning speed fitness training programs. source: http://www.articlespad.com/
