Following on from the last post concerning protein myths here is an excellent article on a protein benefit by Tom Venuto. Oh, by the way, Mum has put on 2kg!! (read my previous post to see why for some people putting ON weight can be so good).
Increase Your Metabolism And Decrease Your Appetite With This Fat-Burning Food Group
By Tom Venuto, NSCA-CPT, CSCS
Burnthefat.com
There have been countless studies performed on the role of protein in the muscle growth process to try and determine exactly how much protein you should consume to build muscle mass. Recently, several studies have looked at the role that dietary protein plays in helping you lose fat, and more importantly, helping you keep it off!
One thing scientists have discovered is that eating lean protein foods is important for regulating body composition because it decreases your appetite.
In a 2003 study reported in the journal, Current Opinion in Clinical Nutrition And Metabolic Care (2003; 6(6): 635-638), protein was shown to be more satiating (made you feel fuller) than both carbohydrate and fat both in the short term and the long term.
Eating more lean protein foods has also been proven as an effective strategy to help you burn fat and keep it off because of something called, “dietary thermogenesis” (also known as the thermic effect of food).
In a study published in the British Journal of Nutrition in 2005 (93(2): 281-289), researchers followed a group of 113 overweight subjects after 4 weeks of a very low calorie diet, through a 6 month period of weight maintenance. The subjects were divided into a protein group or a control group. The protein group was simply given an extra 30 grams of protein per day on top of their usual diet.
The researchers found that during weight maintenance, the group with the higher protein intake was less likely to regain the lost weight, and any weight gain in the protein group was lean tissue and not fat. The results were attributed to higher thermic effect and a decrease in appetite.
Although calories will always be the bottom line when it comes to fat loss, studies such as these are confirming what bodybuilders have known for a long time: That calories are not the only factor that can influence your body composition. Your protein intake and your ratios of protein relative to carbohydrate and fat can clearly play a key role in helping you lose fat and keep the fat off.
None of this is news to bodybuilders or to anyone who is already familiar with bodybuilding-style nutrition programs such as Burn The Fat, Feed The Muscle. But it’s interesting that such positive results were achieved in studies where protein was increased so conservatively - as little as 30 additional grams of protein per day or a 20% increase above traditional protein recommendations.
Many bodybuilding-style diets (such as Burn The Fat and Body For Life) call for as much as 30%-40% of the total daily calories from protein and some competitive bodybuilders crank up the protein (temporarily) to as much as 50% before competitions.
I’m curious to see if any research is ever conducted with these more aggressive protein intakes. If so, my guess is that we will find once again, that the bodybuilders are ahead of the science when it comes to the manipulation of diet for improving body composition.
The take home lesson is simple: If you remove some carbs and put in some protein - nothing too radical; even as little as trading 30 grams per day of carbs for 30 grams of lean protein - this small change in your diet may decrease your appetite, decrease your body fat and help you keep the fat off after you lose it.
About the Author:
Tom Venuto is a natural bodybuilder and author of the #1 best selling e-book, "Burn the Fat, Feed The Muscle,” which teaches you how to burn fat without drugs or supplements using the little-known secrets of the world's best bodybuilders and fitness models. Learn how to get rid of stubborn fat and turbo-charge your metabolism by visiting: burnthefat.com.
Wednesday, August 26, 2009
Friday, August 7, 2009
Protein Myths.
My mother-in-law has recently undergone a couple of neck operations due to a sack having developed in her throat. The first operation (to staple the sack closed) was a failure and the second only partially successful.
The result is that mum can only eat small amounts at a time and the food has to be partially liquidised. She has lost a lot of weight. I suggested she try a mixture of protein and meal replacement powders mixed with lactose free milk. This seems to have helped her to a small degree only as she is unable to take large amounts of the formula. Never mind - it has helped her with energy and slowed down the weight loss.
What shocked me was the reaction of her doctor when she disclosed that one of the powders was Whey Protein Isolate. First of all he said that he was unsure of what the product was, then told her that taking too much protein was very bad for her kidneys!!!
This is one of the persistent myths about protein.
I quickly assured mum that her doctor was very wrong and was the victim of a myth - certainly not of his enormous and up-to-date nutrtional knowledge!
Here is a great article on this very subject.
Protein Myths That Just Won't Die
by Will Brink
I wrote the first version of this article in 1995 for MuscleMedia. At that time, there was little data supporting some of my conclusions, and even less data supporting the other sides conclusions!
Almost seven years later, we now have plenty of data to support my contention that most of what people are told about the “dangers” of high protein diets is wrong. It was wrong in 1995, and it’s wrong today. In this article we will explore some of that newer research.
When it comes to the topic of nutrition there are many myths and fallacies that float around like some specter in the shadows. They pop up when you least expect them and throw a monkey wrench into the best laid plans of the hard training athlete trying to make some headway.
Of all the myths that surface from time to time, the protein myth seems to be the most deep rooted and pervasive. It just won't go away. The problem is, exactly who, or which group, is perpetuating the "myth" cant be easily identified.
You see, the conservative nutritional/medical community thinks it is the bodybuilders who perpetuate the myth that athletes need more protein and we of the bodybuilding community think it is them (the mainstream nutritional community) that is perpetuating the myth that athletes don't need additional protein! Who is right?
If you tell the average nutritionist you are on a high protein diet because you are an athlete they will often reply, "oh you don't want to do that, you don't need it and it will lead to kidney disease" without a single decent study to back up their claim!
You see they too are susceptible to the skulking myth specter that spreads lies and confusion. In this article I want to address once and for all (hopefully) the protein myth as it applies to what the average person is told when they tell their doctor or some anemic "all you need are the RDAs" spouting nutritionist that he or she is following a high protein diet.
Myth #1 "High protein diets are bad for your kidneys”
For starters, the negative health claims of the high protein diet on kidney function is based on information gathered from people who have preexisting kidney problems, which has little to no relevance to healthy athletes. You see one of the jobs of the kidneys is the excretion of urea (generally a non toxic compound) that is formed from ammonia (a very toxic compound) which comes from the protein in our diets.
People with serious kidney problems have trouble excreting the urea placing more stress on the kidneys and so the logic goes that a high protein diet must be hard on the kidneys for healthy athletes also. Now for the medical and scientific facts.
There is not a single scientific study published in a reputable peer - reviewed journal using healthy adults with normal kidney function that has shown any kidney dysfunction what so ever from a high protein diet. Not one of the studies done with healthy athletes that examined this issue, or other research I have read, has shown any kidney abnormalities at all. For example, a recent study that examined the renal (kidney) function of athletes who follow a high protein diet–that is protein intake well above the US RDA– found no negative effects of a higher protein intake on the kidney function of these athletes.
The study called “Do Regular High Protein Diets Have Potential Health Risks on Kidney Function in Athletes? (International Journal of Sport Nutrition, 10 {1}) examined the kidney function of bodybuilders and other well-trained athletes following a high and medium protein diet.
The athletes underwent a 7-day nutrition record analysis as well as blood sample and urine collection to determine if their high-medium protein intakes affected their kidney function. The study found the athletes had renal clearances of creatinine, urea, albumin, and glomular filtration rates that were within the normal range.
The authors concluded “there were no correlations between protein intake and creatinine clearance, albumin excretion rate, and calcium excretion rate.” Furthermore, animals studies done using high protein diets also fail to show any kidney dysfunction in healthy animals.
One study that looked at the effects of a high protein diet on older dogs (“Effects of aging and dietary protein intake on uninephrectomized geriatric dogs.” Am J Vet Res 1994 Sep;55(9):1282-90) found not only did a high protein diet have no ill effects on the dogs kidneys, the dogs getting the higher protein intakes lived longer! Now don't forget, in the real world, where millions of athletes have been following high protein diets for decades, there has never been a case of kidney failure in a healthy athlete that was determined to have been caused solely by a high protein diet.
If the high protein diet was indeed putting undo stress on our kidneys, we would have seen many cases of kidney abnormalities, but we don't nor will we. From a personal perspective as a trainer for many top athletes from various sports, I have known bodybuilders eating considerably more than the RDA recommends (above 600 grams a day) who showed no kidney dysfunction or kidney problems and I personally read the blood tests! Bottom line? Higher than RDA intakes of protein will have absolutely no ill effects on the kidney function of a healthy athlete, period.
So far, the data continues to support what we in the sports nutrition/bodybuilding field have been saying for decades, higher than RDA intakes of protein are perfectly healthy for athletes and their kidneys. Now of course too much of anything can be harmful and I suppose it's possible a healthy person could eat enough protein over a long enough period of time to effect kidney function, but it is very unlikely and has yet to be shown in the scientific literature in healthy athletes or “regular” people for that matter.
Myth #2 “High protein diets cause Osteoporosis”
So what about the osteoporosis claim? That's a bit more complicated but the conclusion is the same. In fact, recent data not only totally debunks this myth, but shows it may be the other way around!
The pathology of osteoporosis involves a combination of many risk factors and physiological variables such as macro nutrient intakes (carbs, proteins, fats), micro nutrient intakes (vitamins, minerals, etc), hormonal profiles, lack of exercise, gender, family history, and a few others.
The theory is that high protein intakes raise the acidity of the blood and the body must use minerals from bone stores to "buffer" the blood and bring the blood acidity down, thus depleting one's bones of minerals. Though some early studies appeared to show higher protein intakes caused an excretion of calcium, which would ultimately lead to bone loss, recent studies have debunked that assertion and do not support the claim that higher than RDA intakes of protein will lead to bone loss (“Excess dietary protein may not adversely affect bone.” J Nutr 1998 Jun;128(6):1054-7).
Even if there was a clear link between a high protein diet and osteoporosis in all populations (and there is not) athletes have few of the above risk factors as they tend to get plenty of exercise, calories, minerals, vitamins, and have positive hormonal profiles.
Fact of the matter is, studies have shown athletes to have denser bones than sedentary people, there are millions of athletes who follow high protein diets without any signs of premature bone loss, and we don't have ex athletes who are now older with higher rates of osteoporosis. What about regular people? One prominent researcher did an exhaustive review of the literature called “Optimal Intakes of Protein in the Human Diet” (Millward DJ .Proc Nutr Soc 1999 May;58(2):403-13) and came to some interesting conclusions on the issue. The study outlined an extensive body of recent data showing that high protein diets may in fact be beneficial for reducing blood pressure and stroke mortality. On the matter of bone loss, the review paper concludes “For bone health the established views of risk of high protein intakes are not supported by newly-emerging data, with benefit indicated in the elderly.”
Interestingly, a large body of research is now showing that the elderly may in fact require higher intakes of protein that is currently being recommended (“Increased protein requirements in elderly people: new data and retrospective reassessments.Am J Clin Nutr 1994 Oct;60(4):501-9).
Of course some will tell you that eating meat will increase bone loss, but a recent study 572 women and 388 men between the ages of 55 and 92 years, actually found animal protein consumption was associated with an increase in bone density over vegetable proteins! (Am J Epidemiol 2002;155:636-644.). So how long will it take for the conservative medical/nutritional community to give up on this myth that higher than RDA intakes or protein will make your bones turn into saw dust? I have no idea but clearly it’s untrue.
Myth #3 "All proteins are created equal"
How many times have you heard or read this ridiculous statement? Here has been such a plethora of research over the years showing different proteins can have different biological effects, I think even the most conservative people are letting go of this myth.
For example, whey protein has been shown to improve immunity to a variety of challenges and intense exercise has been shown to compromise certain parts of the immune response that whey may combat, and we know proteins such as soy, casein, etc. have many of their own unique effects.
So, this may be one myth that is finally put to rest with 99.9% of the myth perpetrators, but I am sure there is one die hard out there some place.
Myth #4 "Athletes don't need extra protein"
Interestingly, there has not been much new research of note on this topic since I wrote the first version of this article in 1995. Now the average reader person is probably thinking "who in the world still believes that ridiculous statement?" The answer is a great deal of people, even well educated medical professionals and scientists who should know better, still believe this to be true.
Don't forget, the high carb, low fat, low protein diet recommendations are alive and well with the average nutritionist, doctor, and of course the "don't confuse us with the facts" media following close behind.
For the past half century or so scientists using crude methods and poor study design with sedentary people have held firm to the belief that bodybuilders, strength athletes of various types, runners, and other highly active people did not require any more protein than Mr. Potato Head.....err, I mean the average couch potato.
For those of you who may need a brush up, one review paper on the subject by one of the top researchers in the field (Dr. Peter Lemon) states "...These data suggest that the RDA for those engaged in regular endurance exercise should be about 1.2-1.4 grams of protein/kilogram of body mass (150%-175% of the current RDA) and 1.7 - 1.8 grams of protein/kilogram of body mass per day (212%-225% of the current RDA) for strength exercisers” (“Is increased dietary protein necessary or beneficial for individuals with a physically active life style?” Nutr. Rev. 54:S169-175, 1996).
Another group of researchers in the field of protein metabolism have came to similar conclusions repeatedly (“Evaluation of protein requirements for trained strength athletes.” J. Applied. Phys. 73(5): 1986-1995, 1992.) They found that strength training athletes eating approximately the RDA/RNI for protein showed a decreased whole body protein synthesis (losing muscle jack!) on a protein intake of 0.86 grams per kilogram of bodyweight.
They came to an almost identical conclusion as that of Dr. Lemon in recommending at least 1.76g per kilogram of bodyweight per day for strength training athletes for staying in positive nitrogen balance/increases in whole body protein synthesis.
They concluded "In summary, protein requirements for athletes performing strength training are greater than sedentary individuals and are above the current Canadian and US recommended daily protein intake requirements for young healthy males."
This same group found in later research that endurance athletes also need far more protein than the RDA/RNI and that men catabolize (break down) more protein than women during endurance exercise. Although there has been some well thought out criticisms of the above conclusions for a variety of reasons, and the exact amount of protein each person needs depends on many factors (i.e. intensity and duration of exercise, age, whether the person is a beginner or experienced athlete, etc.), that people engaged in regular exercise require greater than the RDA in protein to get optimal effects, is without question in my view.
Conclusion
Now my intention of presenting the above quotes from the current research is not necessarily to convince the average athlete that they need more protein than Joe shmoe couch potato, because they already know they do, but rather to bring to the readers attention some of the figures presented by the current research since I wrote the first version of this article.
How does this information relate to the eating habits of the average athlete and the advice that has been found in the lay bodybuilding literature years before this research ever existed?
With some variation, the most common advice on protein intakes that could be-and can be- found in the bodybuilding magazines by the various writers, coaches, bodybuilders, etc., is one gram of protein per pound of body weight per day.
So for a 200 pound guy that would be 200 grams of protein per day. Although a tad higher than the research we have to go on at this time, it’s still an easy to follow time tested formula that clearly has no negative heath ramifications. Over the years the above myths have been floating around for so long they have just been accepted as true, even though there is little to no research to prove it and a whole bunch of research that disproves it!
I hope this article has been helpful in clearing up some of the confusion for people over the myths surrounding protein and athletes.
About the Author - William D. Brink
Will Brink has over 15 years experience as a respected author, columnist and consultant, to the supplement, fitness, bodybuilding, and weight loss industry and has been extensively published.Will graduated from Harvard University with a concentration in the natural sciences, and is a consultant to major supplement, dairy, and pharmaceutical companies.
His often ground breaking articles can be found in publications such as Lets Live, Muscle Media 2000, MuscleMag International, The Life Extension Magazine, Muscle n Fitness, Inside Karate, Exercise For Men Only, Body International, Power, Oxygen, Penthouse, Women’s World and The Townsend Letter For Doctors.
Will was a former high level trainer with a rep for getting Olympic athletes, bodybuilders and fitness stars into shape and has gained a reputation for being a no "BS" industry insider who's not afraid to reveal the lies and hype found in the fat loss , muscle building & supplement industry.
He has been co author of several studies relating to sports nutrition and health found in peer reviewed academic journals, as well as having commentary published in JAMA. William has been invited to lecture on the benefits of weight training and nutrition at conventions and symposiums around the U.S. and Canada, and has appeared on numerous radio and television programs and now runs seminars for tactical law enforcement (SWAT).
He is the author, of Bodybuilding Revealed which teaches you how to gain solid muscle mass drug free and Fat Loss Revealed. which reveals exactly how to get lean , ripped and healthy completely naturally. Both e-books come with access to his private forums and numerous tools to aid you in either endevour.
Find out more at Bodybuilding Revealed or Fat Loss Revealed.
Well, that's put those nasty old myths to bed. - and many thanks to Will Brink!
The result is that mum can only eat small amounts at a time and the food has to be partially liquidised. She has lost a lot of weight. I suggested she try a mixture of protein and meal replacement powders mixed with lactose free milk. This seems to have helped her to a small degree only as she is unable to take large amounts of the formula. Never mind - it has helped her with energy and slowed down the weight loss.
What shocked me was the reaction of her doctor when she disclosed that one of the powders was Whey Protein Isolate. First of all he said that he was unsure of what the product was, then told her that taking too much protein was very bad for her kidneys!!!
This is one of the persistent myths about protein.
I quickly assured mum that her doctor was very wrong and was the victim of a myth - certainly not of his enormous and up-to-date nutrtional knowledge!
Here is a great article on this very subject.
Protein Myths That Just Won't Die
by Will Brink
I wrote the first version of this article in 1995 for MuscleMedia. At that time, there was little data supporting some of my conclusions, and even less data supporting the other sides conclusions!
Almost seven years later, we now have plenty of data to support my contention that most of what people are told about the “dangers” of high protein diets is wrong. It was wrong in 1995, and it’s wrong today. In this article we will explore some of that newer research.
When it comes to the topic of nutrition there are many myths and fallacies that float around like some specter in the shadows. They pop up when you least expect them and throw a monkey wrench into the best laid plans of the hard training athlete trying to make some headway.
Of all the myths that surface from time to time, the protein myth seems to be the most deep rooted and pervasive. It just won't go away. The problem is, exactly who, or which group, is perpetuating the "myth" cant be easily identified.
You see, the conservative nutritional/medical community thinks it is the bodybuilders who perpetuate the myth that athletes need more protein and we of the bodybuilding community think it is them (the mainstream nutritional community) that is perpetuating the myth that athletes don't need additional protein! Who is right?
If you tell the average nutritionist you are on a high protein diet because you are an athlete they will often reply, "oh you don't want to do that, you don't need it and it will lead to kidney disease" without a single decent study to back up their claim!
You see they too are susceptible to the skulking myth specter that spreads lies and confusion. In this article I want to address once and for all (hopefully) the protein myth as it applies to what the average person is told when they tell their doctor or some anemic "all you need are the RDAs" spouting nutritionist that he or she is following a high protein diet.
Myth #1 "High protein diets are bad for your kidneys”
For starters, the negative health claims of the high protein diet on kidney function is based on information gathered from people who have preexisting kidney problems, which has little to no relevance to healthy athletes. You see one of the jobs of the kidneys is the excretion of urea (generally a non toxic compound) that is formed from ammonia (a very toxic compound) which comes from the protein in our diets.
People with serious kidney problems have trouble excreting the urea placing more stress on the kidneys and so the logic goes that a high protein diet must be hard on the kidneys for healthy athletes also. Now for the medical and scientific facts.
There is not a single scientific study published in a reputable peer - reviewed journal using healthy adults with normal kidney function that has shown any kidney dysfunction what so ever from a high protein diet. Not one of the studies done with healthy athletes that examined this issue, or other research I have read, has shown any kidney abnormalities at all. For example, a recent study that examined the renal (kidney) function of athletes who follow a high protein diet–that is protein intake well above the US RDA– found no negative effects of a higher protein intake on the kidney function of these athletes.
The study called “Do Regular High Protein Diets Have Potential Health Risks on Kidney Function in Athletes? (International Journal of Sport Nutrition, 10 {1}) examined the kidney function of bodybuilders and other well-trained athletes following a high and medium protein diet.
The athletes underwent a 7-day nutrition record analysis as well as blood sample and urine collection to determine if their high-medium protein intakes affected their kidney function. The study found the athletes had renal clearances of creatinine, urea, albumin, and glomular filtration rates that were within the normal range.
The authors concluded “there were no correlations between protein intake and creatinine clearance, albumin excretion rate, and calcium excretion rate.” Furthermore, animals studies done using high protein diets also fail to show any kidney dysfunction in healthy animals.
One study that looked at the effects of a high protein diet on older dogs (“Effects of aging and dietary protein intake on uninephrectomized geriatric dogs.” Am J Vet Res 1994 Sep;55(9):1282-90) found not only did a high protein diet have no ill effects on the dogs kidneys, the dogs getting the higher protein intakes lived longer! Now don't forget, in the real world, where millions of athletes have been following high protein diets for decades, there has never been a case of kidney failure in a healthy athlete that was determined to have been caused solely by a high protein diet.
If the high protein diet was indeed putting undo stress on our kidneys, we would have seen many cases of kidney abnormalities, but we don't nor will we. From a personal perspective as a trainer for many top athletes from various sports, I have known bodybuilders eating considerably more than the RDA recommends (above 600 grams a day) who showed no kidney dysfunction or kidney problems and I personally read the blood tests! Bottom line? Higher than RDA intakes of protein will have absolutely no ill effects on the kidney function of a healthy athlete, period.
So far, the data continues to support what we in the sports nutrition/bodybuilding field have been saying for decades, higher than RDA intakes of protein are perfectly healthy for athletes and their kidneys. Now of course too much of anything can be harmful and I suppose it's possible a healthy person could eat enough protein over a long enough period of time to effect kidney function, but it is very unlikely and has yet to be shown in the scientific literature in healthy athletes or “regular” people for that matter.
Myth #2 “High protein diets cause Osteoporosis”
So what about the osteoporosis claim? That's a bit more complicated but the conclusion is the same. In fact, recent data not only totally debunks this myth, but shows it may be the other way around!
The pathology of osteoporosis involves a combination of many risk factors and physiological variables such as macro nutrient intakes (carbs, proteins, fats), micro nutrient intakes (vitamins, minerals, etc), hormonal profiles, lack of exercise, gender, family history, and a few others.
The theory is that high protein intakes raise the acidity of the blood and the body must use minerals from bone stores to "buffer" the blood and bring the blood acidity down, thus depleting one's bones of minerals. Though some early studies appeared to show higher protein intakes caused an excretion of calcium, which would ultimately lead to bone loss, recent studies have debunked that assertion and do not support the claim that higher than RDA intakes of protein will lead to bone loss (“Excess dietary protein may not adversely affect bone.” J Nutr 1998 Jun;128(6):1054-7).
Even if there was a clear link between a high protein diet and osteoporosis in all populations (and there is not) athletes have few of the above risk factors as they tend to get plenty of exercise, calories, minerals, vitamins, and have positive hormonal profiles.
Fact of the matter is, studies have shown athletes to have denser bones than sedentary people, there are millions of athletes who follow high protein diets without any signs of premature bone loss, and we don't have ex athletes who are now older with higher rates of osteoporosis. What about regular people? One prominent researcher did an exhaustive review of the literature called “Optimal Intakes of Protein in the Human Diet” (Millward DJ .Proc Nutr Soc 1999 May;58(2):403-13) and came to some interesting conclusions on the issue. The study outlined an extensive body of recent data showing that high protein diets may in fact be beneficial for reducing blood pressure and stroke mortality. On the matter of bone loss, the review paper concludes “For bone health the established views of risk of high protein intakes are not supported by newly-emerging data, with benefit indicated in the elderly.”
Interestingly, a large body of research is now showing that the elderly may in fact require higher intakes of protein that is currently being recommended (“Increased protein requirements in elderly people: new data and retrospective reassessments.Am J Clin Nutr 1994 Oct;60(4):501-9).
Of course some will tell you that eating meat will increase bone loss, but a recent study 572 women and 388 men between the ages of 55 and 92 years, actually found animal protein consumption was associated with an increase in bone density over vegetable proteins! (Am J Epidemiol 2002;155:636-644.). So how long will it take for the conservative medical/nutritional community to give up on this myth that higher than RDA intakes or protein will make your bones turn into saw dust? I have no idea but clearly it’s untrue.
Myth #3 "All proteins are created equal"
How many times have you heard or read this ridiculous statement? Here has been such a plethora of research over the years showing different proteins can have different biological effects, I think even the most conservative people are letting go of this myth.
For example, whey protein has been shown to improve immunity to a variety of challenges and intense exercise has been shown to compromise certain parts of the immune response that whey may combat, and we know proteins such as soy, casein, etc. have many of their own unique effects.
So, this may be one myth that is finally put to rest with 99.9% of the myth perpetrators, but I am sure there is one die hard out there some place.
Myth #4 "Athletes don't need extra protein"
Interestingly, there has not been much new research of note on this topic since I wrote the first version of this article in 1995. Now the average reader person is probably thinking "who in the world still believes that ridiculous statement?" The answer is a great deal of people, even well educated medical professionals and scientists who should know better, still believe this to be true.
Don't forget, the high carb, low fat, low protein diet recommendations are alive and well with the average nutritionist, doctor, and of course the "don't confuse us with the facts" media following close behind.
For the past half century or so scientists using crude methods and poor study design with sedentary people have held firm to the belief that bodybuilders, strength athletes of various types, runners, and other highly active people did not require any more protein than Mr. Potato Head.....err, I mean the average couch potato.
For those of you who may need a brush up, one review paper on the subject by one of the top researchers in the field (Dr. Peter Lemon) states "...These data suggest that the RDA for those engaged in regular endurance exercise should be about 1.2-1.4 grams of protein/kilogram of body mass (150%-175% of the current RDA) and 1.7 - 1.8 grams of protein/kilogram of body mass per day (212%-225% of the current RDA) for strength exercisers” (“Is increased dietary protein necessary or beneficial for individuals with a physically active life style?” Nutr. Rev. 54:S169-175, 1996).
Another group of researchers in the field of protein metabolism have came to similar conclusions repeatedly (“Evaluation of protein requirements for trained strength athletes.” J. Applied. Phys. 73(5): 1986-1995, 1992.) They found that strength training athletes eating approximately the RDA/RNI for protein showed a decreased whole body protein synthesis (losing muscle jack!) on a protein intake of 0.86 grams per kilogram of bodyweight.
They came to an almost identical conclusion as that of Dr. Lemon in recommending at least 1.76g per kilogram of bodyweight per day for strength training athletes for staying in positive nitrogen balance/increases in whole body protein synthesis.
They concluded "In summary, protein requirements for athletes performing strength training are greater than sedentary individuals and are above the current Canadian and US recommended daily protein intake requirements for young healthy males."
This same group found in later research that endurance athletes also need far more protein than the RDA/RNI and that men catabolize (break down) more protein than women during endurance exercise. Although there has been some well thought out criticisms of the above conclusions for a variety of reasons, and the exact amount of protein each person needs depends on many factors (i.e. intensity and duration of exercise, age, whether the person is a beginner or experienced athlete, etc.), that people engaged in regular exercise require greater than the RDA in protein to get optimal effects, is without question in my view.
Conclusion
Now my intention of presenting the above quotes from the current research is not necessarily to convince the average athlete that they need more protein than Joe shmoe couch potato, because they already know they do, but rather to bring to the readers attention some of the figures presented by the current research since I wrote the first version of this article.
How does this information relate to the eating habits of the average athlete and the advice that has been found in the lay bodybuilding literature years before this research ever existed?
With some variation, the most common advice on protein intakes that could be-and can be- found in the bodybuilding magazines by the various writers, coaches, bodybuilders, etc., is one gram of protein per pound of body weight per day.
So for a 200 pound guy that would be 200 grams of protein per day. Although a tad higher than the research we have to go on at this time, it’s still an easy to follow time tested formula that clearly has no negative heath ramifications. Over the years the above myths have been floating around for so long they have just been accepted as true, even though there is little to no research to prove it and a whole bunch of research that disproves it!
I hope this article has been helpful in clearing up some of the confusion for people over the myths surrounding protein and athletes.
About the Author - William D. Brink
Will Brink has over 15 years experience as a respected author, columnist and consultant, to the supplement, fitness, bodybuilding, and weight loss industry and has been extensively published.Will graduated from Harvard University with a concentration in the natural sciences, and is a consultant to major supplement, dairy, and pharmaceutical companies.
His often ground breaking articles can be found in publications such as Lets Live, Muscle Media 2000, MuscleMag International, The Life Extension Magazine, Muscle n Fitness, Inside Karate, Exercise For Men Only, Body International, Power, Oxygen, Penthouse, Women’s World and The Townsend Letter For Doctors.
Will was a former high level trainer with a rep for getting Olympic athletes, bodybuilders and fitness stars into shape and has gained a reputation for being a no "BS" industry insider who's not afraid to reveal the lies and hype found in the fat loss , muscle building & supplement industry.
He has been co author of several studies relating to sports nutrition and health found in peer reviewed academic journals, as well as having commentary published in JAMA. William has been invited to lecture on the benefits of weight training and nutrition at conventions and symposiums around the U.S. and Canada, and has appeared on numerous radio and television programs and now runs seminars for tactical law enforcement (SWAT).
He is the author, of Bodybuilding Revealed which teaches you how to gain solid muscle mass drug free and Fat Loss Revealed. which reveals exactly how to get lean , ripped and healthy completely naturally. Both e-books come with access to his private forums and numerous tools to aid you in either endevour.
Find out more at Bodybuilding Revealed or Fat Loss Revealed.
Well, that's put those nasty old myths to bed. - and many thanks to Will Brink!
Tuesday, July 14, 2009
Top 6 Sources Of Fitness Myths.
By: Marc David NoBullBodybuilding.com
Nearly everybody who's started out with the dream to get into shape, build muscle or lose fat, has fallen prey to some type of fitness myth. Many times, those myths come from sources and publications that we trust. Maybe it's false advertising that leads somebody to start a myth or the quest to get rich. Or maybe it's just simple ignorance.
The fitness industry is no exception. As with any commerce industry, there's the potential for myths that develop into frauds, dangerous exercises, worthless supplements or just incomplete information. If there is money to be made, you are guaranteed to find some popular fitness myths.
These 6 sources of myths, deception and fraud are not all inclusive. They are the top contenders for a variety of reasons which will be explained below.
The best way I know how to combat and avoid falling prey to any of these misconceptions and myths is to travel down the path of education.
It's far less costly to educate yourself (just learning from a variety of sources) than fall victim to ignorance and waste years and sometimes thousands of dollars on false information. Not to mention the frustration that myths can incur.
Fact is...
These 6 sources can be myth-makers or myth-busters!
1. Websites and Magazine Editors:
Without a doubt, magazines and websites can be a popular source of bodybuilding myths. Sometimes the story will just have it's facts wrong. Or it might be an editorial. Sometimes editors have to take an old story and put some popular spin on it to make it more interesting.
If something is published that is controversial (the recent Soy examples) it can be fuel for further research and studies but more often than not, people take a single article in a popular magazine or newspaper as fact.
There is a common belief that if it's in print... it must be right.
Am I right about that so far?
Pick up an issue of Cosmo, Us, People or look at back issues of most popular fitness magazines. How many times have you seen a new twist or angle put on the ever popular, "Arnold's Arm Routine."
It's part of life to re-create, re-package and enhance old stories. Just keep in mind that myths can start anywhere.
2. The "I Feel It" Syndrome:
Just because it worked for me, doesn't mean it works for you. This can apply to training programs or supplements. The "I Feel It Syndrome" simply doesn't take into account the Principle of Individual Differences. Everybody is slightly different. If a beginning builder happens to respond very well to some strange exercise (not taking into account they are new and will almost respond to anything) it doesn't make that exercise or routine one that will work for everybody.
I cannot tell you how many times I've personally heard people tell me that Creatine is a worthless supplement that simply doesn't work.
While it might not work for them (roughly 30% of the population does not respond to regular creatine products) there are over 300 peer reviewed and published studies that show many benefits of creatine and that it does work.
For starters, I'm going to take 300 journals with well researched documentation over "somebody" in the gym telling me it doesn't work.
3. The "Big Guy" Syndrome:
A younger bodybuilder might look up to the biggest guy in the gym, but without knowing how the big guy got big... it can be a real source of myths. How he or she got big might be 1) hard work and dedication 2) genetics 3) drugs 4) combination of all the suggested. The person asking simply doesn't really know how they got bigger and most likely it will be a combination of hard work and dedication along with some pseudo-scientific explanation of their training.
Reminds me of a story one person told me.
A very large bodybuilder was the envy of all the younger guys in the gym. They always wanted to know his "secrets." He never told them until one day, this young guy was pestering him.
"Do you really want to know the secret?" The Big Guy asked.
"Yes!" Said the young student.
"It's Alpo Dog food. Seriously. Something they put in there just builds muscle. I can't explain it." The Guru said.
[ 2 weeks pass ]
The younger guy sees the big bodybuilder again and says, "You know I really don't like the taste. I just can't keep eating the stuff."
Now I can't tell you if this is true. It's probably a myth in itself. But it lends itself to proving a point that you can get a lot of myths from the biggest guy or gal in your gym. And over time, it can be pretty costly or foul tasting depending on the advice you receive.
4. Supplements Salespeople:
How many supplements have over 300 peer reviewed and published studies behind them from various sources? Not many. Supplement salespeople have a clear agenda to push their products. Which is fine except you don't know what they are thinking, their agenda or if they have some quota to fill. Just keep in mind they may or may not know what they are talking about. Keeping yourself informed will help you make the right choices and help them direct you to what you want.
5. Equipment Salespeople:
Similar to the supplement salespeople, how many highly trained and fully qualified equipment sales people are fully aware of biomechanics and how exercises relate to the body? Not a whole lot. You could get an entirely different story about muscle building from a Bowflex salesperson over a person at Sears who wants to sell you a weight stacked machine. You can easily fall prey to the machines vs. free weights myths right here.
6. Podcasters:
Heck, I'll put myself on the chopping block here. With the Internet being so popular and everybody having a microphone, all of us who podcast about fitness can spread myths or be a new source of a myth. Much like website or magazine editors, we want readers and listeners and might put new slants on old stories. Hopefully you will research things for yourself, get other opinions, check with your doctor if necessary and educate yourself so that you can make informed choices. Even my podcast is simply there to help you learn to love to learn.
Make no mistake... while this list isn't all inclusive of every possible sources of myths, they are the lead contributors. But that doesn't mean they are inherently bad or you need to avoid them.
In fact, the same sources can be the greatest contributors of myth-busting!
My point is...
Keep yourself informed and just be cautious.
I'm going to close this article out with a quote I think sums up falling prey to the fitness myths that you may encounter. "If you think education is expensive, try ignorance." - Derek Curtis Bok
About the Author
Marc David is an innovative fitness enthusiast and the creator of the "NoBull Bodybuilding System" method on NoBullBodybuilding.com
He can show you how to reduce your body fat thru diet, how to gain weight or create more muscle thru an abundance of workout tips by training LESS, not more!
Once a self-confessed skinny, "135-pound weakling." Today Marc is a 200 pound bodybuilder who teaches thousands of people to gain weight, build muscle and reduce body fat with a workout and nutrition system so simple that even a complete beginner can understand it!
Marc dispels many "bodybuilding myths", tells you what most people never realize about nutrition, and what the drug companies DON'T WANT YOU to know. visit NoBullBodybuilding.com
Nearly everybody who's started out with the dream to get into shape, build muscle or lose fat, has fallen prey to some type of fitness myth. Many times, those myths come from sources and publications that we trust. Maybe it's false advertising that leads somebody to start a myth or the quest to get rich. Or maybe it's just simple ignorance.
The fitness industry is no exception. As with any commerce industry, there's the potential for myths that develop into frauds, dangerous exercises, worthless supplements or just incomplete information. If there is money to be made, you are guaranteed to find some popular fitness myths.
These 6 sources of myths, deception and fraud are not all inclusive. They are the top contenders for a variety of reasons which will be explained below.
The best way I know how to combat and avoid falling prey to any of these misconceptions and myths is to travel down the path of education.
It's far less costly to educate yourself (just learning from a variety of sources) than fall victim to ignorance and waste years and sometimes thousands of dollars on false information. Not to mention the frustration that myths can incur.
Fact is...
These 6 sources can be myth-makers or myth-busters!
1. Websites and Magazine Editors:
Without a doubt, magazines and websites can be a popular source of bodybuilding myths. Sometimes the story will just have it's facts wrong. Or it might be an editorial. Sometimes editors have to take an old story and put some popular spin on it to make it more interesting.
If something is published that is controversial (the recent Soy examples) it can be fuel for further research and studies but more often than not, people take a single article in a popular magazine or newspaper as fact.
There is a common belief that if it's in print... it must be right.
Am I right about that so far?
Pick up an issue of Cosmo, Us, People or look at back issues of most popular fitness magazines. How many times have you seen a new twist or angle put on the ever popular, "Arnold's Arm Routine."
It's part of life to re-create, re-package and enhance old stories. Just keep in mind that myths can start anywhere.
2. The "I Feel It" Syndrome:
Just because it worked for me, doesn't mean it works for you. This can apply to training programs or supplements. The "I Feel It Syndrome" simply doesn't take into account the Principle of Individual Differences. Everybody is slightly different. If a beginning builder happens to respond very well to some strange exercise (not taking into account they are new and will almost respond to anything) it doesn't make that exercise or routine one that will work for everybody.
I cannot tell you how many times I've personally heard people tell me that Creatine is a worthless supplement that simply doesn't work.
While it might not work for them (roughly 30% of the population does not respond to regular creatine products) there are over 300 peer reviewed and published studies that show many benefits of creatine and that it does work.
For starters, I'm going to take 300 journals with well researched documentation over "somebody" in the gym telling me it doesn't work.
3. The "Big Guy" Syndrome:
A younger bodybuilder might look up to the biggest guy in the gym, but without knowing how the big guy got big... it can be a real source of myths. How he or she got big might be 1) hard work and dedication 2) genetics 3) drugs 4) combination of all the suggested. The person asking simply doesn't really know how they got bigger and most likely it will be a combination of hard work and dedication along with some pseudo-scientific explanation of their training.
Reminds me of a story one person told me.
A very large bodybuilder was the envy of all the younger guys in the gym. They always wanted to know his "secrets." He never told them until one day, this young guy was pestering him.
"Do you really want to know the secret?" The Big Guy asked.
"Yes!" Said the young student.
"It's Alpo Dog food. Seriously. Something they put in there just builds muscle. I can't explain it." The Guru said.
[ 2 weeks pass ]
The younger guy sees the big bodybuilder again and says, "You know I really don't like the taste. I just can't keep eating the stuff."
Now I can't tell you if this is true. It's probably a myth in itself. But it lends itself to proving a point that you can get a lot of myths from the biggest guy or gal in your gym. And over time, it can be pretty costly or foul tasting depending on the advice you receive.
4. Supplements Salespeople:
How many supplements have over 300 peer reviewed and published studies behind them from various sources? Not many. Supplement salespeople have a clear agenda to push their products. Which is fine except you don't know what they are thinking, their agenda or if they have some quota to fill. Just keep in mind they may or may not know what they are talking about. Keeping yourself informed will help you make the right choices and help them direct you to what you want.
5. Equipment Salespeople:
Similar to the supplement salespeople, how many highly trained and fully qualified equipment sales people are fully aware of biomechanics and how exercises relate to the body? Not a whole lot. You could get an entirely different story about muscle building from a Bowflex salesperson over a person at Sears who wants to sell you a weight stacked machine. You can easily fall prey to the machines vs. free weights myths right here.
6. Podcasters:
Heck, I'll put myself on the chopping block here. With the Internet being so popular and everybody having a microphone, all of us who podcast about fitness can spread myths or be a new source of a myth. Much like website or magazine editors, we want readers and listeners and might put new slants on old stories. Hopefully you will research things for yourself, get other opinions, check with your doctor if necessary and educate yourself so that you can make informed choices. Even my podcast is simply there to help you learn to love to learn.
Make no mistake... while this list isn't all inclusive of every possible sources of myths, they are the lead contributors. But that doesn't mean they are inherently bad or you need to avoid them.
In fact, the same sources can be the greatest contributors of myth-busting!
My point is...
Keep yourself informed and just be cautious.
I'm going to close this article out with a quote I think sums up falling prey to the fitness myths that you may encounter. "If you think education is expensive, try ignorance." - Derek Curtis Bok
About the Author
Marc David is an innovative fitness enthusiast and the creator of the "NoBull Bodybuilding System" method on NoBullBodybuilding.com
He can show you how to reduce your body fat thru diet, how to gain weight or create more muscle thru an abundance of workout tips by training LESS, not more!
Once a self-confessed skinny, "135-pound weakling." Today Marc is a 200 pound bodybuilder who teaches thousands of people to gain weight, build muscle and reduce body fat with a workout and nutrition system so simple that even a complete beginner can understand it!
Marc dispels many "bodybuilding myths", tells you what most people never realize about nutrition, and what the drug companies DON'T WANT YOU to know. visit NoBullBodybuilding.com
Thursday, June 18, 2009
Top 10 bodybuilding foods.
Ever wondered what top bodybuilders and fitness guru's have in their pantries or what they put in their supermarket trolleys?
Well wonder no more!
Tom Venuto, top selling author of "Burn The Fat, Feed The Muscle". has written a great article to share with us the top 10 foods he includes in his meal plans to achieve a truly sensational body and those 6-pack abs.
He lists the top 10 foods in four different groups or categories. Click below to read the article to see how your shopping and day to day diet compares or use the lists as a shopping and diet template:
Tom's top 10 lists
How did you rate?
Well wonder no more!
Tom Venuto, top selling author of "Burn The Fat, Feed The Muscle". has written a great article to share with us the top 10 foods he includes in his meal plans to achieve a truly sensational body and those 6-pack abs.
He lists the top 10 foods in four different groups or categories. Click below to read the article to see how your shopping and day to day diet compares or use the lists as a shopping and diet template:
Tom's top 10 lists
How did you rate?
Tuesday, May 26, 2009
How to not take exercise too seriously
I have to admit, my wife and I are great people watchers. It's good to try and guess peoples jobs and/or lifestyles by just watching them walk by in the street. It's a case of a little bit of voyeur in all of us.
Some people are just naturally funny to watch. The crazy thing is, some of them will be doing exactly the same to us as well! I workout at home so I miss a great observation place known as "The Gym".
Just as funny is when the situation is a setup.
Check this out:
Some people are just naturally funny to watch. The crazy thing is, some of them will be doing exactly the same to us as well! I workout at home so I miss a great observation place known as "The Gym".
Just as funny is when the situation is a setup.
Check this out:
Wednesday, May 13, 2009
How to avoid injuries in bodybuilding - part 5 - Use proper form
It can be very tempting to keep putting the weights up each time you train. Hey! you're in a hurry, right? You need to get BIG fast!!
OK, you start to train. You added extra weight and start to do a rep. It's almost too heavy. One look in the mirror tells the whole story. To accommodate the extra weight your form has got all sloppy. You are compensating for lack of muscular strength by leaning back, jerking, not doing full reps, joints all at wrong angles.
You come away from the gym with all sorts of aches and pains you've never noticed before. Or worse still, you have torn muscles or ligaments.
ALWAYS, repeat, ALWAYS use very strict form for all your reps. Yes, that's right, even at what may appear to be the expense of using lower weights. Technique is everything.
Concentrate on getting your technique, or form, perfect for each exercise and rep you perform and the muscles will appear in their own good time - without the injuries.
Take the time to watch some of the the good YouTubes showing how to correctly do each exercise required. For example see this one for Standing Barbell Curls. Or try your local bookshop in the health/sport section. One of the best I have ever seen is Arnold Schwarzenegger's "New Encyclopedia of Modern Bodybuilding".
Just remember, for your own safety and continued progress - technique is everything.
Today's workout: Shoulders and legs
Alternate barbell overhead press.
20.0 kg (44.1 lb) x 20 reps (20)*
25.0 kg (55.1 lb) x 10 reps (12)
27.5 kg (60.6 lb) x 9 reps (9)*
30.0 kg (66.1 lb) x 6 reps (6)*
Squats.
30.0 kg (66.1 lb) x 12 reps (20)
30.0 kg (66.1 lb) x 11 reps (20)
Leg Extensions.
40.0 kg (88.2 lb) x 16 reps (20)
40.0 kg (88.2 lb) x 13 reps (20)
Leg Curls.
25.0 kg (55.1 lb) x 13 reps (20)
25.0 kg (55.1 lb) x 9 reps (20)
OK, you start to train. You added extra weight and start to do a rep. It's almost too heavy. One look in the mirror tells the whole story. To accommodate the extra weight your form has got all sloppy. You are compensating for lack of muscular strength by leaning back, jerking, not doing full reps, joints all at wrong angles.
You come away from the gym with all sorts of aches and pains you've never noticed before. Or worse still, you have torn muscles or ligaments.
ALWAYS, repeat, ALWAYS use very strict form for all your reps. Yes, that's right, even at what may appear to be the expense of using lower weights. Technique is everything.
Concentrate on getting your technique, or form, perfect for each exercise and rep you perform and the muscles will appear in their own good time - without the injuries.
Take the time to watch some of the the good YouTubes showing how to correctly do each exercise required. For example see this one for Standing Barbell Curls. Or try your local bookshop in the health/sport section. One of the best I have ever seen is Arnold Schwarzenegger's "New Encyclopedia of Modern Bodybuilding".
Just remember, for your own safety and continued progress - technique is everything.
Today's workout: Shoulders and legs
Alternate barbell overhead press.
20.0 kg (44.1 lb) x 20 reps (20)*
25.0 kg (55.1 lb) x 10 reps (12)
27.5 kg (60.6 lb) x 9 reps (9)*
30.0 kg (66.1 lb) x 6 reps (6)*
Squats.
30.0 kg (66.1 lb) x 12 reps (20)
30.0 kg (66.1 lb) x 11 reps (20)
Leg Extensions.
40.0 kg (88.2 lb) x 16 reps (20)
40.0 kg (88.2 lb) x 13 reps (20)
Leg Curls.
25.0 kg (55.1 lb) x 13 reps (20)
25.0 kg (55.1 lb) x 9 reps (20)
Wednesday, May 6, 2009
Don't feel like a workout?
To work out, or not to work out?.........hmmmm.........I'm not sure.
Perhaps tomorrow will be OK.
I'll just check out what's on TV first.......yeah!
The catch with this sort of thinking is that when tomorrow arrives do you go through this whole charade again?...and the day after?....all the next week?
And when you get in the bathroom in the morning and look at your naked self in the mirror........and disappointment is the feeling you get.......who is to blame? What of your dreams? Your arms were going to be "how big" by now? 24" pythons? Oh dear!
Just how many workouts did you talk yourself out of?
THAT MANY!
Well, no wonder those 24" pythons resemble chopsticks!
Here is a quote from Jim Rohn:
"What we ponder and what we think about sets the course of our life. Any day we wish; we can discipline ourselves to change it all. Any day we wish, we can open the book that will open our mind to new knowledge. Any day we wish, we can start a new activity. Any day we wish, we can start the process of life change. We can do it immediately, or next week, or next month, or next year."
"We can also do nothing. We can pretend rather than perform. And if the idea of having to change ourselves makes us uncomfortable, we can remain as we are. We can choose rest over labour, entertainment over education, delusion over truth, and doubt over confidence. The choices are ours to make. But while we curse the effect, we continue to nourish the cause. As Shakespeare uniquely observed, "The fault is not in the stars, but in ourselves." We created our circumstances by our past choices. We have both the ability and the responsibility to make better choices beginning today."
Put mental polish on everything you do - make your life shine!
Grab this free, yep, FREE, no cost, no obligation, nothing to pay, ebook - yeah......that's right.......and read it!!
CHANGE YOUR THOUGHTS, CHANGE YOUR LIFE. It's the book that's changed the life of millions. Download a FREE ebook of James Allen's "As A Man Thinketh."
Today's workout - shoulders and legs.
Alternate barbell overhead press.
20.0 kg (44.1 lb) x 16 reps (20)
25.0 kg (55.1 lb) x 9 reps (12)
27.5 kg (60.6 lb) x 7 reps (9)
30.0 kg (66.1 lb) x 4 reps (6)
Squats.
30.0 kg (66.1 lb) x 11 reps (20)
30.0 kg (66.1 lb) x 10 reps (20)
Leg Extensions.
40.0 kg (88.2 lb) x 13 reps (20)
40.0 kg (88.2 lb) x 12 reps (20)
Leg curls.
25.0 kg (55.1 lb) x 11 reps (20)
25.0 kg (55.1 lb) x 8 reps (20)
Next time: Chest and back.
Perhaps tomorrow will be OK.
I'll just check out what's on TV first.......yeah!
The catch with this sort of thinking is that when tomorrow arrives do you go through this whole charade again?...and the day after?....all the next week?
And when you get in the bathroom in the morning and look at your naked self in the mirror........and disappointment is the feeling you get.......who is to blame? What of your dreams? Your arms were going to be "how big" by now? 24" pythons? Oh dear!
Just how many workouts did you talk yourself out of?
THAT MANY!
Well, no wonder those 24" pythons resemble chopsticks!
Here is a quote from Jim Rohn:
"What we ponder and what we think about sets the course of our life. Any day we wish; we can discipline ourselves to change it all. Any day we wish, we can open the book that will open our mind to new knowledge. Any day we wish, we can start a new activity. Any day we wish, we can start the process of life change. We can do it immediately, or next week, or next month, or next year."
"We can also do nothing. We can pretend rather than perform. And if the idea of having to change ourselves makes us uncomfortable, we can remain as we are. We can choose rest over labour, entertainment over education, delusion over truth, and doubt over confidence. The choices are ours to make. But while we curse the effect, we continue to nourish the cause. As Shakespeare uniquely observed, "The fault is not in the stars, but in ourselves." We created our circumstances by our past choices. We have both the ability and the responsibility to make better choices beginning today."
Put mental polish on everything you do - make your life shine!
Grab this free, yep, FREE, no cost, no obligation, nothing to pay, ebook - yeah......that's right.......and read it!!
CHANGE YOUR THOUGHTS, CHANGE YOUR LIFE. It's the book that's changed the life of millions. Download a FREE ebook of James Allen's "As A Man Thinketh."
Today's workout - shoulders and legs.
Alternate barbell overhead press.
20.0 kg (44.1 lb) x 16 reps (20)
25.0 kg (55.1 lb) x 9 reps (12)
27.5 kg (60.6 lb) x 7 reps (9)
30.0 kg (66.1 lb) x 4 reps (6)
Squats.
30.0 kg (66.1 lb) x 11 reps (20)
30.0 kg (66.1 lb) x 10 reps (20)
Leg Extensions.
40.0 kg (88.2 lb) x 13 reps (20)
40.0 kg (88.2 lb) x 12 reps (20)
Leg curls.
25.0 kg (55.1 lb) x 11 reps (20)
25.0 kg (55.1 lb) x 8 reps (20)
Next time: Chest and back.
Saturday, May 2, 2009
How do Astronauts workout in space?
They reach for a Red!
Sounds at first glance the type of workout we have here at home on a Friday night. A couple of reds, nibbles and a nice dinner, followed by a movie.
Well...........not really.
"aRed" is a new workout machine, sort of like a multipurpose single station gym available through retail stores, but built for confined spaces. It has , because of zero gravity, to be able to handle very heavy weights - although it appears pistons instead of weights are used.
Check it out here:
"High-Tech Weights for Space Workout"
I like the size! If it ever became commercially available it would be ideal for small homes and units where living space is a real issue.
Arm workout:
Adjustable bar biceps curl.
22.5 kg (49.6 lb) x 16 reps (20)
25.0 kg (55.1 lb) x 11 reps (12)
30.0 kg (66.1 lb) x 6 reps (9)
35.0 kg (77.2 lb) x 4 reps (6)
Adjustable bar triceps extension.
17.5 kg (38.6 lb) x 20 reps (20) *
22.5 kg (49.6 lb) x 9 reps (12)
25.0 kg (55.1 lb) x 7 reps (9)
27.5 kg (60.6lb) x 4 reps (6)
Next time - shoulders and back.
Sounds at first glance the type of workout we have here at home on a Friday night. A couple of reds, nibbles and a nice dinner, followed by a movie.
Well...........not really.
"aRed" is a new workout machine, sort of like a multipurpose single station gym available through retail stores, but built for confined spaces. It has , because of zero gravity, to be able to handle very heavy weights - although it appears pistons instead of weights are used.
Check it out here:
"High-Tech Weights for Space Workout"
I like the size! If it ever became commercially available it would be ideal for small homes and units where living space is a real issue.
Arm workout:
Adjustable bar biceps curl.
22.5 kg (49.6 lb) x 16 reps (20)
25.0 kg (55.1 lb) x 11 reps (12)
30.0 kg (66.1 lb) x 6 reps (9)
35.0 kg (77.2 lb) x 4 reps (6)
Adjustable bar triceps extension.
17.5 kg (38.6 lb) x 20 reps (20) *
22.5 kg (49.6 lb) x 9 reps (12)
25.0 kg (55.1 lb) x 7 reps (9)
27.5 kg (60.6lb) x 4 reps (6)
Next time - shoulders and back.
Thursday, April 9, 2009
How to avoid injuries in bodybuilding - part 4 - get sufficient rest.
In Australia we have a great phrase for working beyond what is normal and sufficient. It goes like this: "It's like trying to flog a dead horse". It can also be called "The Law of Diminishing Returns".
It's a point where any further activity will only produce less and less gains the longer the activity is still engaged in.
Unless, of course, you take a break and get sufficient rest.
I would not be too far wrong if I suggested that most keen bodybuilders train far too long and hard. Actually, by backing off a notch or two, their gains would be far more and their injuries far less.
It is a normal human trait to want to see quick gains and fast progress, not only in bodybuilding, but in most areas of our lives. I would like you to consider the term "more is less". There is a point in anyone's training, that to go beyond it, to do more, will only invoke The Law of Diminishing Returns where your progress declines rapidly.
You can push yourself to the point of injury - and therefore nil, or reverse, progress. Plain and simple, it's called overtraining, and can lead to taxed and painful joints, weakened immune system, fatigue and reduced or nil muscular growth. I'm sure it has caused many aspirants to throw in the towel and to give away promising futures.
Muscles only grow during rest. Your recovery time is just as important as your workouts and you should therefore give it similar attention. It is just as important.
To remain injury free in bodybuilding, always combine your workout schedule with sufficient rest, sleep, and excellent nutrition to reap the greatest gains possible for you.
Chest and back workout.
Bench Press.
25.0 kg (55.1 lb) x 17 reps (20)
32.5 kg (71.7 lb) x 8 reps (12)
40.0 kg (88.2 lb) x 4 reps (9)
42.5 kg (93.7 lb) x 2 reps (6)
T Bar Row.
45.0 kg (99.2 lb) x 15 reps (20)
57.5 kg (126.8 lb) x 5 reps (12)
62.5 kg (137.8 lb) x 3 reps (9)
70.0 kg (154.3 lb) x 2 reps (6)
Next time: biceps and triceps.
It's a point where any further activity will only produce less and less gains the longer the activity is still engaged in.
Unless, of course, you take a break and get sufficient rest.
I would not be too far wrong if I suggested that most keen bodybuilders train far too long and hard. Actually, by backing off a notch or two, their gains would be far more and their injuries far less.
It is a normal human trait to want to see quick gains and fast progress, not only in bodybuilding, but in most areas of our lives. I would like you to consider the term "more is less". There is a point in anyone's training, that to go beyond it, to do more, will only invoke The Law of Diminishing Returns where your progress declines rapidly.
You can push yourself to the point of injury - and therefore nil, or reverse, progress. Plain and simple, it's called overtraining, and can lead to taxed and painful joints, weakened immune system, fatigue and reduced or nil muscular growth. I'm sure it has caused many aspirants to throw in the towel and to give away promising futures.
Muscles only grow during rest. Your recovery time is just as important as your workouts and you should therefore give it similar attention. It is just as important.
To remain injury free in bodybuilding, always combine your workout schedule with sufficient rest, sleep, and excellent nutrition to reap the greatest gains possible for you.
Chest and back workout.
Bench Press.
25.0 kg (55.1 lb) x 17 reps (20)
32.5 kg (71.7 lb) x 8 reps (12)
40.0 kg (88.2 lb) x 4 reps (9)
42.5 kg (93.7 lb) x 2 reps (6)
T Bar Row.
45.0 kg (99.2 lb) x 15 reps (20)
57.5 kg (126.8 lb) x 5 reps (12)
62.5 kg (137.8 lb) x 3 reps (9)
70.0 kg (154.3 lb) x 2 reps (6)
Next time: biceps and triceps.
Wednesday, April 1, 2009
How to avoid injuries in bodybuilding - part 3 - get the best advice.
Bodybuilding is no different to all the other human activities in life. To avoid injuries in bodybuilding and of course, be successful, you need, not just good, but the best and most accurate, up to date information available.
I am talking about "how to" information here. What movements are best, how to do them, numbers of sets and reps etc.
The big problem is, as they say, "a thousand monks, a thousand religions". It can all depend on who you happen to be talking to.
My advice is to gain information from very successful bodybuilders - NOT from your new gym buddies or someone who knows someone. One point of warning here though. You can tend to find that people at the top of anything recall starting out through the colored glasses of what they can do now. I call it the "gung-ho effect". So temper all information with a liberal dose of common sense.
You did of course notice that I said bodybuilderS - plural. It's the thousand monks thing.
The safe trick for your safety is to get lots of TOP information from LOTS of bodybuilders at the pinnacle of their game. Then, apply your liberal doses of common sense, knowing yourself (your CURRENT abilities), find the common points of all this info. That is, use all the agreed info. that is common to all the bodybuilders that you have gained information from.
Use many sources. Books, YouTube, magazines, seminars etc.
Same goes if you attend a gym and have an instructor. Try to alternate instructors if possible to obtain the same information distillation mentioned above.
This carefully sifted information is then guaranteed to be pretty much what you need.
Biceps workout.
Adjustable Bar Curls.
20.0 kg (44.1 lb) x 20 reps (20) *
25.0 kg (55.1 lb) x 13 reps (15)
30.0 kg (66.1 lb) x 8 reps (12)
32.5 kg (71.7 lb) x 6 reps (10)
35.0 kg (77.2 lb) x 6 reps (8)
37.5 kg (82.7 lb) x 4 reps (6)
40.0 kg (88.2 lb) x 3 reps (4)
17.5 kg (38.6 lb) x 13 reps (20)
Cambered Bar Curls.
!6.6 kg (36.6 lb) x 12 reps (12)
Barbell Curls.
20.0 kg (44.1 lb) x 4 reps (12)
Next time - legs.
I am talking about "how to" information here. What movements are best, how to do them, numbers of sets and reps etc.
The big problem is, as they say, "a thousand monks, a thousand religions". It can all depend on who you happen to be talking to.
My advice is to gain information from very successful bodybuilders - NOT from your new gym buddies or someone who knows someone. One point of warning here though. You can tend to find that people at the top of anything recall starting out through the colored glasses of what they can do now. I call it the "gung-ho effect". So temper all information with a liberal dose of common sense.
You did of course notice that I said bodybuilderS - plural. It's the thousand monks thing.
The safe trick for your safety is to get lots of TOP information from LOTS of bodybuilders at the pinnacle of their game. Then, apply your liberal doses of common sense, knowing yourself (your CURRENT abilities), find the common points of all this info. That is, use all the agreed info. that is common to all the bodybuilders that you have gained information from.
Use many sources. Books, YouTube, magazines, seminars etc.
Same goes if you attend a gym and have an instructor. Try to alternate instructors if possible to obtain the same information distillation mentioned above.
This carefully sifted information is then guaranteed to be pretty much what you need.
Biceps workout.
Adjustable Bar Curls.
20.0 kg (44.1 lb) x 20 reps (20) *
25.0 kg (55.1 lb) x 13 reps (15)
30.0 kg (66.1 lb) x 8 reps (12)
32.5 kg (71.7 lb) x 6 reps (10)
35.0 kg (77.2 lb) x 6 reps (8)
37.5 kg (82.7 lb) x 4 reps (6)
40.0 kg (88.2 lb) x 3 reps (4)
17.5 kg (38.6 lb) x 13 reps (20)
Cambered Bar Curls.
!6.6 kg (36.6 lb) x 12 reps (12)
Barbell Curls.
20.0 kg (44.1 lb) x 4 reps (12)
Next time - legs.
Monday, March 30, 2009
How to avoid injuries in bodybuilding - part 2 - Use the correct weight for you
When I used to train at a gym I was always amazed at the weights some quite obviously untrained individuals would attempt to lift. It was as if their greatest desire in life was to injure themselves.
You've seen the types haven't you. The geek with arms the thickness of matchsticks strides confidently over to the weight rack and selects the 80 lb barbell. You can smell the testosterone. He's going to do a biceps curl.
He bends his back till it looks like it might just snap, and still he's only half way up. After all, he knows that to get those big guns he wants he has to lift heavy weights, right?
Wrong, wrong, wrong!!!!!
Always warm up first. See part one.
Then the general rule for safe training for newbies is to select a weight that they can comfortably do eight to twelve reps with in strict form - no cheating.
To avoid injuries, ALWAYS use weights that are right for your level of training. For newbies, after your warm-up set, on the next set the first three or four reps should be very comfortable to perform. If that requires a 20 lb barbell curl, then so be it. People will admire you for having a go. It's better than people laughing at you for looking really silly.
And this way you get to train another day.
Triceps Workout.
Adjustable bar triceps extension.
17.5 kg (38.6 lb) x 18 reps (20)
20.0 kg (44.1 lb) x 13 reps (15)
22.5 kg (49.6 lb) x 12 reps (12) *
25.0 kg (55.1 lb) x 10 reps (10) *
27.5 kg (60.6 lb) x 6 reps (8)
30.0 kg (66.1 lb) x 5 reps (6)
32.5 kg (71.7 lb) x 2 reps (4)
17.5 kg (38.6 lb) x 9 reps (15)
Triceps kickback.
12.5 kg (27.6 lb) x 15 reps (20)
Next time - biceps.
You've seen the types haven't you. The geek with arms the thickness of matchsticks strides confidently over to the weight rack and selects the 80 lb barbell. You can smell the testosterone. He's going to do a biceps curl.
He bends his back till it looks like it might just snap, and still he's only half way up. After all, he knows that to get those big guns he wants he has to lift heavy weights, right?
Wrong, wrong, wrong!!!!!
Always warm up first. See part one.
Then the general rule for safe training for newbies is to select a weight that they can comfortably do eight to twelve reps with in strict form - no cheating.
To avoid injuries, ALWAYS use weights that are right for your level of training. For newbies, after your warm-up set, on the next set the first three or four reps should be very comfortable to perform. If that requires a 20 lb barbell curl, then so be it. People will admire you for having a go. It's better than people laughing at you for looking really silly.
And this way you get to train another day.
Triceps Workout.
Adjustable bar triceps extension.
17.5 kg (38.6 lb) x 18 reps (20)
20.0 kg (44.1 lb) x 13 reps (15)
22.5 kg (49.6 lb) x 12 reps (12) *
25.0 kg (55.1 lb) x 10 reps (10) *
27.5 kg (60.6 lb) x 6 reps (8)
30.0 kg (66.1 lb) x 5 reps (6)
32.5 kg (71.7 lb) x 2 reps (4)
17.5 kg (38.6 lb) x 9 reps (15)
Triceps kickback.
12.5 kg (27.6 lb) x 15 reps (20)
Next time - biceps.
Tuesday, March 24, 2009
How to avoid injuries in bodybuilding - part 1 - warming up.
Avoiding injuries in your workouts should be your highest priority. You get just one body to use for your entire life's journey. Always treat your body with the respect it deserves. When you make a habit of doing so, your body will return the favour.
The importance of warming up your muscles and joints thoroughly before attempting any heavy lifting can never be over-emphasised. Some light stretching movements or gentle cardio to start is always a wise idea.
Then progress with very low weights and high reps(15 to 20) for your first set. As you age (40+) the use of 2 to 3 warm-up sets is a very good way to go. As you should always do, concentrate on very good form in these warm-up sets.
A good way to go, as I do, is the use of descending reps for your first exercise. Remember, nothing will stop you getting that body you have always wanted faster than getting an injury will.
Always warm-up thoroughly first.
Back workout.
T Bar Row.
47.5 kg (104.7 lb) x 17 reps (20)
57.5 kg (126.8 lb) x 14 reps (15)
60.0 kg (132.3 lb) x 10 reps (12)
65.0 kg (143.3 lb) x 9 reps (10)
72.5 kg (159.8 lb) x 7 reps (8)
77.5 kg (170.9 lb) x 6 reps (6) *
Wide Grip Chins.
Freehand x 1 rep (max)
Straight Leg Deadlift.
35.0 kg (77.2 lb) x 10 reps (10) *
T Bar Row.
40.0 kg (88.2 lb) x 17 reps (20)
Next time - Part 2 and triceps.
The importance of warming up your muscles and joints thoroughly before attempting any heavy lifting can never be over-emphasised. Some light stretching movements or gentle cardio to start is always a wise idea.
Then progress with very low weights and high reps(15 to 20) for your first set. As you age (40+) the use of 2 to 3 warm-up sets is a very good way to go. As you should always do, concentrate on very good form in these warm-up sets.
A good way to go, as I do, is the use of descending reps for your first exercise. Remember, nothing will stop you getting that body you have always wanted faster than getting an injury will.
Always warm-up thoroughly first.
Back workout.
T Bar Row.
47.5 kg (104.7 lb) x 17 reps (20)
57.5 kg (126.8 lb) x 14 reps (15)
60.0 kg (132.3 lb) x 10 reps (12)
65.0 kg (143.3 lb) x 9 reps (10)
72.5 kg (159.8 lb) x 7 reps (8)
77.5 kg (170.9 lb) x 6 reps (6) *
Wide Grip Chins.
Freehand x 1 rep (max)
Straight Leg Deadlift.
35.0 kg (77.2 lb) x 10 reps (10) *
T Bar Row.
40.0 kg (88.2 lb) x 17 reps (20)
Next time - Part 2 and triceps.
Sunday, March 22, 2009
My workout is my personal time.
What I mean by "my workout is my personal time" is that I treat my workout as a special time - just for me.
Not only is it time to have a workout, it is also a time when I can shut out the world. It's for me, and me only. I allow no interruptions. I focus, I dream, I chill out, I enjoy, I plan.
I plan what days and times I will have my workouts a week ahead. I deliberately set out to make them a special time - a time of real and great value to me. It really has to be something extra-ordinary for me to re-schedule.
Plain and simple - that's the way you make progress, not only in bodybuilding, but in most endeavours in life.
Don't fall into the mistake, like so many do, of allowing your life to happen to you by accident.
Take back control - empower your life.
The results will speak for themselves!
Shoulder workout.
Alternate overhead press.
20.0 kg (44.1 lb) x 17 reps (20)
20.0 kg (44.1 lb) x 15 reps (15) *
25.0 kg (55.1 lb) x 11 reps (12)
27.5 kg (60.6 lb) x 9 reps (10)
30.0 kg (66.1 lb) x 7 reps (8)
40.0 kg (88.2 lb) x 2 reps (6)
40.0 kg (88.2 lb) x 1 rep (4)
20.0 kg (44.1 lb) x 15 reps (20)
Barbell Shrugs.
42.5 kg (93.7 lb) x 12 reps (12)
45.0 kg (99.2 lb) x 10 reps (9)
Next time: Back.
Not only is it time to have a workout, it is also a time when I can shut out the world. It's for me, and me only. I allow no interruptions. I focus, I dream, I chill out, I enjoy, I plan.
I plan what days and times I will have my workouts a week ahead. I deliberately set out to make them a special time - a time of real and great value to me. It really has to be something extra-ordinary for me to re-schedule.
Plain and simple - that's the way you make progress, not only in bodybuilding, but in most endeavours in life.
Don't fall into the mistake, like so many do, of allowing your life to happen to you by accident.
Take back control - empower your life.
The results will speak for themselves!
Shoulder workout.
Alternate overhead press.
20.0 kg (44.1 lb) x 17 reps (20)
20.0 kg (44.1 lb) x 15 reps (15) *
25.0 kg (55.1 lb) x 11 reps (12)
27.5 kg (60.6 lb) x 9 reps (10)
30.0 kg (66.1 lb) x 7 reps (8)
40.0 kg (88.2 lb) x 2 reps (6)
40.0 kg (88.2 lb) x 1 rep (4)
20.0 kg (44.1 lb) x 15 reps (20)
Barbell Shrugs.
42.5 kg (93.7 lb) x 12 reps (12)
45.0 kg (99.2 lb) x 10 reps (9)
Next time: Back.
Thursday, March 19, 2009
Free e-course on bodybuilding mistakes
Great News!
I have a freebie for you.
A free gift worth $19.95 - absolutely FREE!
"Avoid The Top 5 Bonehead Bodybuilding Mistakes That Nearly ALL Lifters Make!"
Learn how to avoid 5 of the most deadly bodybuilding pitfalls that virtually ALL beginners fall victim to........
This is a no obligation 5 part e-course written by champion bodybuilder Sean Nalewanyj
Go grab it now! Click the image above or here to go to the sign-up page. The free offer is on the left of the page.
Enjoy and learn for free!
Chest workout.Bench Press.
27.5 kg (60.6 lb) x 18 reps (20)
32.5 kg (71.7 lb) x 13 reps (15)
42.5 kg (93.7 lb) x 7 reps (12)
45.0 kg (99.2 lb) x 5 reps (10)
42.5 kg (93.7 lb) x 6 reps (8)
42.5 kg (93.7 lb) x 6 reps (6) *
42.5 kg (93.7 lb) x 4 reps (4) *
30.0 kg (66.1 lb) x 13 reps (20)
Next time: Shoulders.
Tuesday, March 17, 2009
Do you have what it takes to be a great bodybuilder?
Another way of asking that question is:
Do you have what it takes to be a success at anything in life?
Because we both know, deep down, that the answer is the same. The question could also be:
Do you have what it takes to be a great fly fisherman? or great cook? or great artist?
So let's re-phrase the question:
Do you possess the qualities required for success? Let's find out what they are. I did some research and found the following qualities that are required for success in most endeavours.
You will notice that genetic make-up, inborn ability, luck, money, race, domicile, who your friends are, present abilities, sex, lack of knowledge, gym membership, age, clothes label, the school you attended, how much education you had, the car you drive, are not listed.
All you need to be great at bodybuilding (or anything else you desire) can be found within the six inches between your ears! If you think it's not there - if you really, really desire something with ALL your heart, no holding back, you WILL find that, one by one, the success qualities you need will all appear, as if by magic - just at the point that you require them.
You do indeed have what it takes! You CAN do it!
Leg workout.
Squats.
30.0 kg (66.1 lb) x 17 reps (20)
30.0 kg (66.1 lb) x 17 reps (20)
30.0 kg (66.1 lb) x 11 reps (20)
Leg Extensions.
42.5 kg (93.7 lb) x 17 reps (20)
37.5 kg (82.7 lb) x 17 reps (20)
37.5 kg (82.7 lb) x 20 reps (20) *
Leg curls.
27.5 kg (60.6 lb) x 13 reps (20)
25.0 kg (55.1 lb) x 15 reps (20)
22.5 kg (49.6 lb) x 13 reps (20)
Situps.
5.0 lb (11.02 lb) x 22 reps (30)
Next time: Chest.
Do you have what it takes to be a success at anything in life?
Because we both know, deep down, that the answer is the same. The question could also be:
Do you have what it takes to be a great fly fisherman? or great cook? or great artist?
So let's re-phrase the question:
Do you possess the qualities required for success? Let's find out what they are. I did some research and found the following qualities that are required for success in most endeavours.
Goal setting.
Ambition and drive.
Unstoppable determination.
Disciplined work ethic.
Courage.
High standards.
Self confidence.
Action orientation.
The right attitude.
A creative mind.
Optimism.
Time management skills.
Willingness to share knowledge and skills.
Desire.
Commitment.
Persistence.
Patience.
Common sense.
Enthusiasm.
Passion.
A willingness to practice the basics.
The ability to listen.
Kind self-criticism.
A desire for continuous learning.
Record keeping.
Trust.
You will notice that genetic make-up, inborn ability, luck, money, race, domicile, who your friends are, present abilities, sex, lack of knowledge, gym membership, age, clothes label, the school you attended, how much education you had, the car you drive, are not listed.
All you need to be great at bodybuilding (or anything else you desire) can be found within the six inches between your ears! If you think it's not there - if you really, really desire something with ALL your heart, no holding back, you WILL find that, one by one, the success qualities you need will all appear, as if by magic - just at the point that you require them.
You do indeed have what it takes! You CAN do it!
Leg workout.
Squats.
30.0 kg (66.1 lb) x 17 reps (20)
30.0 kg (66.1 lb) x 17 reps (20)
30.0 kg (66.1 lb) x 11 reps (20)
Leg Extensions.
42.5 kg (93.7 lb) x 17 reps (20)
37.5 kg (82.7 lb) x 17 reps (20)
37.5 kg (82.7 lb) x 20 reps (20) *
Leg curls.
27.5 kg (60.6 lb) x 13 reps (20)
25.0 kg (55.1 lb) x 15 reps (20)
22.5 kg (49.6 lb) x 13 reps (20)
Situps.
5.0 lb (11.02 lb) x 22 reps (30)
Next time: Chest.
Sunday, March 15, 2009
Healthy snack foods - the last word.
I guess what I have really been trying to demonstrate in this series of articles, as much as give you some good ideas for healthy snack foods, is that it can be just as easy and most times far more economical, to eat healthy snacks as to eat junk.
If you are really looking for progress in your bodybuilding, and I hope you are, take the time to research ALL the foods that you consume. With just a little research, lots of items will get dropped from your shopping list. And just as equally, many new items will get added to take their place.
New flavors, new recipes, new ideas, wow! that can make life exciting. Be adventurous in your hunt for new food ideas. Check out some of the magazines at your local newsagents to help. Be prepared to experiment. It will be well worth the effort, and, best of all, it will really reap big dividends in your progress - and your enjoyment of that progress!
Eating healthy can be a joy, not a chore. It's all up to you.
Biceps workout.
Adjustable bar curls.
20.0 kg (44.1 lb) x 15 reps (20)
22.5 kg (49.6 lb) x 15 reps (15) *
27.5 kg (60.6 lb) x 12 reps (12) *
30.0 kg (66.1 lb) x 10 reps (10) *
32.5 kg (71.7 lb) x 8 reps (8) *
37.5 kg (82.7 lb) x 3 reps (6)
40.0 kg (88.2 lb) x 2 reps (4)
15.0 kg (33.1 lb) x 20 reps (20) *
Cambered Bar Curls.
16.6 kg (36.6 lb) x 9 reps (12)
Next time: Chest.
If you are really looking for progress in your bodybuilding, and I hope you are, take the time to research ALL the foods that you consume. With just a little research, lots of items will get dropped from your shopping list. And just as equally, many new items will get added to take their place.
New flavors, new recipes, new ideas, wow! that can make life exciting. Be adventurous in your hunt for new food ideas. Check out some of the magazines at your local newsagents to help. Be prepared to experiment. It will be well worth the effort, and, best of all, it will really reap big dividends in your progress - and your enjoyment of that progress!
Eating healthy can be a joy, not a chore. It's all up to you.
Biceps workout.
Adjustable bar curls.
20.0 kg (44.1 lb) x 15 reps (20)
22.5 kg (49.6 lb) x 15 reps (15) *
27.5 kg (60.6 lb) x 12 reps (12) *
30.0 kg (66.1 lb) x 10 reps (10) *
32.5 kg (71.7 lb) x 8 reps (8) *
37.5 kg (82.7 lb) x 3 reps (6)
40.0 kg (88.2 lb) x 2 reps (4)
15.0 kg (33.1 lb) x 20 reps (20) *
Cambered Bar Curls.
16.6 kg (36.6 lb) x 9 reps (12)
Next time: Chest.
Friday, March 13, 2009
Healthy snack foods - protein/meal replacement shakes.
Protein and/or meal replacement shakes only just scrape in to this category of healthy snack foods. The reason - because they are better than nothing and always far superior to junk foods like candy bars! I believe it is always in your best interest to get your nutrition as naturally as humanly possible.
But let's face facts, sometimes time and convenience are a problem. In most countries now it is law for the nutritional make-up of a product to be clearly displayed on the label.
So there you are - take the time to read the labels and definitely compare the nutritional contents product to product. It's simple - buy the product with the greatest nutritional content per unit of measurement.
Another point to consider is digestibility. If you are like me, and lactose intolerant, you may find yourself doing a great deal more label reading. I use whey protein isolate protein shakes as the method of producing these powders also gets rid of just about, if not all, the lactose. I also mix them with lactose free milk. It works OK for me, but, if you are lactose intolerant too, I suggest experimenting with different brands to see what works best for you. Most of these powders can also be mixed with water.
Today's workout:
Triceps.
Adjustable Bar Triceps Extension.
17.5 kg (38.6 lb) x 16 reps (20)
20.0 kg (44.1 lb) x 12 reps (15)
22.5 kg (49.6 lb) x 10 reps (12)
25.0 kg (55.1 lb) x 7 reps (10)
27.5 kg (60.6 lb) x 5 reps (8)
30.0 kg (66.1 lb) x 4 reps (6)
32.5 kg (71.7 lb) x 1 rep (4)
15.0 kg (33.1 lb) x 15 reps (15) *
Triceps kickback.
10.0 kg (22.0 lb) x 20 reps (20) *
Next time: biceps.
But let's face facts, sometimes time and convenience are a problem. In most countries now it is law for the nutritional make-up of a product to be clearly displayed on the label.
So there you are - take the time to read the labels and definitely compare the nutritional contents product to product. It's simple - buy the product with the greatest nutritional content per unit of measurement.
Another point to consider is digestibility. If you are like me, and lactose intolerant, you may find yourself doing a great deal more label reading. I use whey protein isolate protein shakes as the method of producing these powders also gets rid of just about, if not all, the lactose. I also mix them with lactose free milk. It works OK for me, but, if you are lactose intolerant too, I suggest experimenting with different brands to see what works best for you. Most of these powders can also be mixed with water.
Today's workout:
Triceps.
Adjustable Bar Triceps Extension.
17.5 kg (38.6 lb) x 16 reps (20)
20.0 kg (44.1 lb) x 12 reps (15)
22.5 kg (49.6 lb) x 10 reps (12)
25.0 kg (55.1 lb) x 7 reps (10)
27.5 kg (60.6 lb) x 5 reps (8)
30.0 kg (66.1 lb) x 4 reps (6)
32.5 kg (71.7 lb) x 1 rep (4)
15.0 kg (33.1 lb) x 15 reps (15) *
Triceps kickback.
10.0 kg (22.0 lb) x 20 reps (20) *
Next time: biceps.
Wednesday, March 11, 2009
Healthy snack foods - meat patties.
Meat patties are a great little snack. Just make up a kilogram of Pattie mix, cook and store (fridge or freezer).
Any type of meat is fine - beef, chicken, turkey, lamb or fish. Just make sure that whichever meat you use, it is low fat, premium and, if possible, organic.
The basic recipe is the same for all the above:
I kilo of the desired meat.
3 or 4 garlic cloves.
1 medium onion.
2 eggs.
freshly chopped parsley.
seasoning of choice.
Chop the onion and garlic cloves and gently brown in a little olive oil in a large fry pan. Place the cooked onion and garlic on some absorbent paper and allow to cool. In a large mixing bowl add the meat, cooled onion and garlic, parsley, your desired seasoning, and the two whole (the whites and the yolks) eggs. Mix very thoroughly with your hands. When fully mixed form into 100 gram patties, place into the fry pan and gently cook till they are "how you like it".
Allow to cool then refrigerate what you want soon and freeze the rest - hint - for freezing, wrap each one separately in cling wrap - this allows you to take them out one at a time for snacks.
That's it. How easy is that!
For some approximate nutritional info. go here:
http://www.carb-counter.org/nutrition/23503
Today's workout:
Back.
T Bar Row.
45.0 kg (99.2 lb) x 20 reps (20) *
57.5 kg (126.8 lb) x 13 reps (15)
60.0 kg (132,3 lb) x 9 reps (12)
65.0 kg (143.3 lb) x 8 reps (10)
72.5 kg (159.8 lb) x 6 reps (8)
77.5 kg (170.9 lb) x 5 reps (6)
80.0 kg (176.4 lb) x 4 reps (4) *
Wide Grip Chins.
Body weight x 1 rep.
T Bar Row.
40.0 kg (88.2 lb) x 16 reps (20)
Next time: Triceps.
Any type of meat is fine - beef, chicken, turkey, lamb or fish. Just make sure that whichever meat you use, it is low fat, premium and, if possible, organic.
The basic recipe is the same for all the above:
I kilo of the desired meat.
3 or 4 garlic cloves.
1 medium onion.
2 eggs.
freshly chopped parsley.
seasoning of choice.
Chop the onion and garlic cloves and gently brown in a little olive oil in a large fry pan. Place the cooked onion and garlic on some absorbent paper and allow to cool. In a large mixing bowl add the meat, cooled onion and garlic, parsley, your desired seasoning, and the two whole (the whites and the yolks) eggs. Mix very thoroughly with your hands. When fully mixed form into 100 gram patties, place into the fry pan and gently cook till they are "how you like it".
Allow to cool then refrigerate what you want soon and freeze the rest - hint - for freezing, wrap each one separately in cling wrap - this allows you to take them out one at a time for snacks.
That's it. How easy is that!
For some approximate nutritional info. go here:
http://www.carb-counter.org/nutrition/23503
Today's workout:
Back.
T Bar Row.
45.0 kg (99.2 lb) x 20 reps (20) *
57.5 kg (126.8 lb) x 13 reps (15)
60.0 kg (132,3 lb) x 9 reps (12)
65.0 kg (143.3 lb) x 8 reps (10)
72.5 kg (159.8 lb) x 6 reps (8)
77.5 kg (170.9 lb) x 5 reps (6)
80.0 kg (176.4 lb) x 4 reps (4) *
Wide Grip Chins.
Body weight x 1 rep.
T Bar Row.
40.0 kg (88.2 lb) x 16 reps (20)
Next time: Triceps.
Sunday, March 8, 2009
Healthy snack foods - fruit.
Fruit is our next healthy snack food. Not only is fruit a healthy snack food, it is also inexpensive, convenient to eat and store as well as being one of the most "natural" foods available. Consider this - fruit grows on plants with the express purpose of attracting animals (plus humans) to eat it so as to spread the plants seeds and thereby ensuring the survival of the plant type. Brilliant.
Eating fruit between meals as a snack is a great way to increase your fruit intake. It is recommended by nutrition experts that we eat at least five portions of fruit and/or vegetables a day as part of a balanced diet.
Consuming fruit, whether fresh, dried, frozen or canned, as part of your daily diet will make you feel great, look good, and help you to be more active and healthy. Fruit can help proof you against such diseases as diabetes, heart disease, Alzheimer's and cancer.
Nearly all fruits are low in fat, sodium, and none have cholesterol.
Fruit is chock full of antioxidants and fibre as well as vitamins and minerals. The antioxidants will help in the fight against free radicals and the fibre will help maintain a very healthy digestive system.
For a great rundown of the nutritional value of all the different fruit types, just go here:
http://www.elook.org/nutrition/fruits/
Today's workout:
Shoulders workout.
Alternate Barbell Overhead Press.
20.0 kg (44.1 lb) x 16 reps (20)
20.0 kg (44.1 lb) x 13 reps (15)
22.5 kg (49.6 lb) x 12 reps (12) *
27.5 kg (60.6 lb) x 8 reps (10)
30.0 kg (66.1 lb) x 6 reps (8)
40.0 kg (88.2 lb) x 1 rep (6)
40.0 kg (88.2 lb) x 1 rep (4)
20.0 kg (44.1 lb) x 13 reps (15)
15.0 kg (33.1 lb) x 14 reps (30)
Barbell Shrugs.
40.o kg (88.2 lb) x 12 reps (12) *
Next time - back.
Eating fruit between meals as a snack is a great way to increase your fruit intake. It is recommended by nutrition experts that we eat at least five portions of fruit and/or vegetables a day as part of a balanced diet.
Consuming fruit, whether fresh, dried, frozen or canned, as part of your daily diet will make you feel great, look good, and help you to be more active and healthy. Fruit can help proof you against such diseases as diabetes, heart disease, Alzheimer's and cancer.
Nearly all fruits are low in fat, sodium, and none have cholesterol.
Fruit is chock full of antioxidants and fibre as well as vitamins and minerals. The antioxidants will help in the fight against free radicals and the fibre will help maintain a very healthy digestive system.
For a great rundown of the nutritional value of all the different fruit types, just go here:
http://www.elook.org/nutrition/fruits/
Today's workout:
Shoulders workout.
Alternate Barbell Overhead Press.
20.0 kg (44.1 lb) x 16 reps (20)
20.0 kg (44.1 lb) x 13 reps (15)
22.5 kg (49.6 lb) x 12 reps (12) *
27.5 kg (60.6 lb) x 8 reps (10)
30.0 kg (66.1 lb) x 6 reps (8)
40.0 kg (88.2 lb) x 1 rep (6)
40.0 kg (88.2 lb) x 1 rep (4)
20.0 kg (44.1 lb) x 13 reps (15)
15.0 kg (33.1 lb) x 14 reps (30)
Barbell Shrugs.
40.o kg (88.2 lb) x 12 reps (12) *
Next time - back.
Friday, March 6, 2009
Healthy snack foods - cottage cheese
Cottage cheese is protein rich, high in calcium, a good source of several minerals, while being low in fat and carbohydrates.
While being popular among dieters, low fat cottage cheese is much loved by bodybuilders due the high content of protein (mainly casein) and low fat. Casein protein is a very slow digesting protein with an excellent amino acid profile. The protein found in cheese is very high quality because it contains all the essential amino acids in the optimum percentages to the body's needs.
For the full nutritional breakdown of low fat cottage cheese click here:
http://www.nutritiondata.com/facts/dairy-and-egg-products/15/2
As cottage cheese is produced without ageing, therefore greatly reducing the cost of manufacture, it is a very affordable protein source. It can be used to replace other ingredients in many dishes to upscale the nutritional profile of that dish. Use it as a low cost replacement for grated cheese or as a healthy replacement for bachamel sauce or high fat cream cheeses.
As a snack, low fat cottage cheese is extremely versatile. It can be eaten straight, but do your taste buds a favor, have it on wholemeal toast. My favourite is on wholemeal toast with some yeast extract spread ("Vegemite" or "Promite" brand). Try it with fruit, with tomatoes, tuna, or in a small salad. It is also great on rye/wholemeal crispbreads with a little pepper.
All right, time for today's workout. I have a niggling pain in my left upper arm which is affecting my ability to go "all out" so the weights are a bit down this time - but hey - I got it done!
Chest workout.
Bench Press.
27.5 kg (60.6 lb) x 16 reps (20)
30.0 kg (66.1 lb) x 16 reps (15) *
40.0 kg (88.2 lb) x 12 reps (12) *
45.0 kg (99.2 lb) x 4 reps (10)
40.0 kg (88.2 lb) x 8 reps (8) *
40.0 kg (88.2 lb) x 6 reps (6) *
40.0 kg (88.2 lb) x 4 reps (4) *
30.0 kg (66.1 lb) x 12 reps (15)
22,5 kg (49.6 lb) x 8 reps (30)
Next time - shoulders.
While being popular among dieters, low fat cottage cheese is much loved by bodybuilders due the high content of protein (mainly casein) and low fat. Casein protein is a very slow digesting protein with an excellent amino acid profile. The protein found in cheese is very high quality because it contains all the essential amino acids in the optimum percentages to the body's needs.
For the full nutritional breakdown of low fat cottage cheese click here:
http://www.nutritiondata.com/facts/dairy-and-egg-products/15/2
As cottage cheese is produced without ageing, therefore greatly reducing the cost of manufacture, it is a very affordable protein source. It can be used to replace other ingredients in many dishes to upscale the nutritional profile of that dish. Use it as a low cost replacement for grated cheese or as a healthy replacement for bachamel sauce or high fat cream cheeses.
As a snack, low fat cottage cheese is extremely versatile. It can be eaten straight, but do your taste buds a favor, have it on wholemeal toast. My favourite is on wholemeal toast with some yeast extract spread ("Vegemite" or "Promite" brand). Try it with fruit, with tomatoes, tuna, or in a small salad. It is also great on rye/wholemeal crispbreads with a little pepper.
All right, time for today's workout. I have a niggling pain in my left upper arm which is affecting my ability to go "all out" so the weights are a bit down this time - but hey - I got it done!
Chest workout.
Bench Press.
27.5 kg (60.6 lb) x 16 reps (20)
30.0 kg (66.1 lb) x 16 reps (15) *
40.0 kg (88.2 lb) x 12 reps (12) *
45.0 kg (99.2 lb) x 4 reps (10)
40.0 kg (88.2 lb) x 8 reps (8) *
40.0 kg (88.2 lb) x 6 reps (6) *
40.0 kg (88.2 lb) x 4 reps (4) *
30.0 kg (66.1 lb) x 12 reps (15)
22,5 kg (49.6 lb) x 8 reps (30)
Next time - shoulders.
Wednesday, March 4, 2009
Healthy snack foods - Tuna
In the last couple of posts we dealt with almonds and almond butter as healthy snacks. Don't forget that all nuts can be considered healthy snacks - even the humble peanut (actually one of the best).
And of course just use the almond butter recipe to make your own peanut butter. Just remember to purchase the unsalted variety!
The next healthy snack food is a simple can of tuna. How easy does it get! And what sensational value both financially and nutritionally.
I am unsure of the packaging in other countries, but in Australia we can purchase from supermarkets 85gm cans and also sliced tuna in about 115gm cans. Both are a great size for a snack.
Just eat straight from the can or spread on wholemeal crispbread. Many of the flavoured varieties now available make for some flavoursome choices.
Tuna is an excellant food choice for bodybuilders because of it's high protein content as well as giving us a dose of the good fats (tuna is very rich in omega-3 fatty acids). Yes, you got it - good for not only the muscles, but also the heart and brain!
Just a little warning here: Read the labels carefully, especially with some of the flavoured ones as the actual tuna content can be as low as 50% or sometimes even less - don't be ripped off! - choose carefully. Also always drain the oil as much as possible, and make sure that the oil is olive oil and NOT a "vegetable oil" ( high in omega-6).
For the full nutritional breakdown of tuna just go here:
http://www.dietaryfiberfood.com/tuna-nutrition.php
OK, today's workout:
Legs.
Squats.
30.0 kg (66.1 lb) x 16 reps (20)
30.0 kg (66.1 lb) x 15 reps (20)
30.0 kg (66.1 lb) x 10 reps (20)
Leg Extensions.
42.5 kg (93.7 lb) x 14 reps (20)
37.5 kg (82.7 lb) x 16 reps (20)
37,5 kg (82.7 lb) x 16 reps (20)
Leg curls.
27.5 kg (60.6 lb) x 12 reps (20)
25.0 kg (55.1 lb) x 14 reps (20)
22.5 kg (49.6 lb) x 12 reps (20)
Situps.
5.0 kg (11.0 lb) x 21 reps (30)
Next time: chest workout.
And of course just use the almond butter recipe to make your own peanut butter. Just remember to purchase the unsalted variety!
The next healthy snack food is a simple can of tuna. How easy does it get! And what sensational value both financially and nutritionally.
I am unsure of the packaging in other countries, but in Australia we can purchase from supermarkets 85gm cans and also sliced tuna in about 115gm cans. Both are a great size for a snack.
Just eat straight from the can or spread on wholemeal crispbread. Many of the flavoured varieties now available make for some flavoursome choices.
Tuna is an excellant food choice for bodybuilders because of it's high protein content as well as giving us a dose of the good fats (tuna is very rich in omega-3 fatty acids). Yes, you got it - good for not only the muscles, but also the heart and brain!
Just a little warning here: Read the labels carefully, especially with some of the flavoured ones as the actual tuna content can be as low as 50% or sometimes even less - don't be ripped off! - choose carefully. Also always drain the oil as much as possible, and make sure that the oil is olive oil and NOT a "vegetable oil" ( high in omega-6).
For the full nutritional breakdown of tuna just go here:
http://www.dietaryfiberfood.com/tuna-nutrition.php
OK, today's workout:
Legs.
Squats.
30.0 kg (66.1 lb) x 16 reps (20)
30.0 kg (66.1 lb) x 15 reps (20)
30.0 kg (66.1 lb) x 10 reps (20)
Leg Extensions.
42.5 kg (93.7 lb) x 14 reps (20)
37.5 kg (82.7 lb) x 16 reps (20)
37,5 kg (82.7 lb) x 16 reps (20)
Leg curls.
27.5 kg (60.6 lb) x 12 reps (20)
25.0 kg (55.1 lb) x 14 reps (20)
22.5 kg (49.6 lb) x 12 reps (20)
Situps.
5.0 kg (11.0 lb) x 21 reps (30)
Next time: chest workout.
Tuesday, February 17, 2009
Healthy snack foods - almond butter.
This one is really a follow-on from my last post about almonds, and is mainly the recipe to make it at home. What is it? Think peanut butter only with almonds instead of peanuts.
Warning!! The reason I'm giving you the recipe is that almond butter is VERY expensive to buy at the supermarket. Money not a problem? OK, go ahead and buy the commercial stuff - just check the label first to make sure they haven't added nasties to it - you know how they love to do that, right?
You know the system - you just want to buy a product - not the product plus added sugar, added salt, trans fats, saturated fat, things you can't find in the dictionary, let alone pronounce - just the product. Surely not asking too much? I digress.
Even if you are rich, making it at home is just plain commonsense. You understand the value of a dollar. You also like to control and know what goes into your body. There is no better way than to make almond butter yourself.
The recipe.
You will need:
A blender.
Dry roasted almonds.
Salt.
Vegetable oil.
Go to the supermarket and purchase a suitable quantity of DRY ROASTED almonds. One packet, 250 gm (1/2 lb) or 500 gm (c. 1 lb) should be ample. Don't bother with the raw almonds as you then have to roast them; and they are the same price.
Set up your blender. Put a small amount of the almonds into the blender.
Start the blender and gradually add almonds. After you have added about a quarter of the almonds add a small amount of vegetable oil.
Keep adding and blending the almonds until you have added about half of your almonds. You will need to periodically switch off the blender and scrape the sides as the almond mixture will tend to stick to the sides away from the cutting blades of the blender.
If the mixture is too thick, just add a little more vegetable oil until you get the desired thickness. You can choose to have it chunky or keep blending 'till you have smooth.
Taste it first, then add a little salt to taste if needed.
Spread on fresh wholemeal bread or toast.
That's it! Almost the same quantity of protein, weight for weight, as eggs. Tasty and nutritious as well.
Warning!! The reason I'm giving you the recipe is that almond butter is VERY expensive to buy at the supermarket. Money not a problem? OK, go ahead and buy the commercial stuff - just check the label first to make sure they haven't added nasties to it - you know how they love to do that, right?
You know the system - you just want to buy a product - not the product plus added sugar, added salt, trans fats, saturated fat, things you can't find in the dictionary, let alone pronounce - just the product. Surely not asking too much? I digress.
Even if you are rich, making it at home is just plain commonsense. You understand the value of a dollar. You also like to control and know what goes into your body. There is no better way than to make almond butter yourself.
The recipe.
You will need:
A blender.
Dry roasted almonds.
Salt.
Vegetable oil.
Go to the supermarket and purchase a suitable quantity of DRY ROASTED almonds. One packet, 250 gm (1/2 lb) or 500 gm (c. 1 lb) should be ample. Don't bother with the raw almonds as you then have to roast them; and they are the same price.
Set up your blender. Put a small amount of the almonds into the blender.
Start the blender and gradually add almonds. After you have added about a quarter of the almonds add a small amount of vegetable oil.
Keep adding and blending the almonds until you have added about half of your almonds. You will need to periodically switch off the blender and scrape the sides as the almond mixture will tend to stick to the sides away from the cutting blades of the blender.
If the mixture is too thick, just add a little more vegetable oil until you get the desired thickness. You can choose to have it chunky or keep blending 'till you have smooth.
Taste it first, then add a little salt to taste if needed.
Spread on fresh wholemeal bread or toast.
That's it! Almost the same quantity of protein, weight for weight, as eggs. Tasty and nutritious as well.
Friday, February 13, 2009
Healthy snack foods - almonds
Here is another of my choices as a healthy snack food. It doesn't get much easier or nutritious than the almond.
Why choose almonds over the other nuts? Mainly because it is considered one of the most nutritious. The almond also has a great taste ( I prefer the dry roasted), is affordable and easily available from supermarkets.
Consider this: Just 28gm (1 ounce) of almonds contains 6 grams of protein. That's about a quarter cup full! They are very high in vitamin E ( more than any other nut) as well as being high in both mono and polyunsaturated fats. Eating almonds regularly will help to lower your levels of bad cholesterol (LDL) and raise the levels of the good Cholesterol (HDL).
For the full nutritional breakdown of almonds just go to:
http://www.australianalmonds.com.au/?_page=2
Almonds are quite filling (probably due to both the high nutritional value and also they are very high in fibre), and, in fact some studies have shown that eating almonds daily will help to control your weight.
I always keep a packet of dry roasted almonds in the fridge (always refrigerate nuts - I believe this is so because the oils within them go rancid if they are not refrigerated) ready for whenever I get the munchies. Almonds are also a great nibble to have alongside your favourite beverage - they beat potato chips any day - no contest!
Today's Workout:
Triceps.
Adjustable bar overhead triceps extension.
17.5 kg (38.6 lb) x 16 reps (16) *
20.0 kg (44.1 lb) x 13 reps (13) *
22.5 kg (49.6 lb) x 10 reps (10) *
Close grip bench press.
35.0 kg (77.2 lb) x 10 reps (10) *
35,0 kg (77.2 lb) x 10 reps (10) *
35.0 kg (77.2 lb) x 10 reps (10) *
Adjustable bar overhead triceps extension.
25.0 kg (55.1 lb) x 7 reps (10)
20.0 kg (44.1 lb) x 9 reps (16)
15.0 kg (33.1 lb) x 14 reps (30)
Next time - another healthy snack food and the biceps workout.
Why choose almonds over the other nuts? Mainly because it is considered one of the most nutritious. The almond also has a great taste ( I prefer the dry roasted), is affordable and easily available from supermarkets.
Consider this: Just 28gm (1 ounce) of almonds contains 6 grams of protein. That's about a quarter cup full! They are very high in vitamin E ( more than any other nut) as well as being high in both mono and polyunsaturated fats. Eating almonds regularly will help to lower your levels of bad cholesterol (LDL) and raise the levels of the good Cholesterol (HDL).
For the full nutritional breakdown of almonds just go to:
http://www.australianalmonds.com.au/?_page=2
Almonds are quite filling (probably due to both the high nutritional value and also they are very high in fibre), and, in fact some studies have shown that eating almonds daily will help to control your weight.
I always keep a packet of dry roasted almonds in the fridge (always refrigerate nuts - I believe this is so because the oils within them go rancid if they are not refrigerated) ready for whenever I get the munchies. Almonds are also a great nibble to have alongside your favourite beverage - they beat potato chips any day - no contest!
Today's Workout:
Triceps.
Adjustable bar overhead triceps extension.
17.5 kg (38.6 lb) x 16 reps (16) *
20.0 kg (44.1 lb) x 13 reps (13) *
22.5 kg (49.6 lb) x 10 reps (10) *
Close grip bench press.
35.0 kg (77.2 lb) x 10 reps (10) *
35,0 kg (77.2 lb) x 10 reps (10) *
35.0 kg (77.2 lb) x 10 reps (10) *
Adjustable bar overhead triceps extension.
25.0 kg (55.1 lb) x 7 reps (10)
20.0 kg (44.1 lb) x 9 reps (16)
15.0 kg (33.1 lb) x 14 reps (30)
Next time - another healthy snack food and the biceps workout.
Wednesday, February 11, 2009
Healthy snack foods - the egg.
My number one healthy snack food is the humble egg.
Shunned for so long because of fears of increases in cholesterol levels from eating eggs; this is simply no longer so. These days we know that it's not the cholesterol content of food, but rather, the saturated fat content that is the problem.
Like some proof? Try this evaluation performed by a health professional and a bodybuilder:
http://health.ninemsn.com.au/article.aspx?id=693988
Worry no more!
Eggs are a nutritionally dense food containing most of the minerals and recognised vitamins (except for vitamin C) the human body requires for health. They are protein rich - and unlike milk easily digested. Each egg you consume is a nutritional power-bomb made by nature to blast you towards your bodybuilding goals. They are one of the highest rated foods as regards protein digestability and content.
Need more detailed nutritional info? Go here:
http://www.eggs.org.au/index.asp?pageid=32
and/or here:
http://www.nutritionandeggs.co.uk/eggs_nutrition/nutrition1.html
And one for the ladies - new research suggests that choline, found in eggs, may lead to a reduced risk of breast cancer:
http://www.accessibility.com.au/news/risk-of-breast-cancer-reduced-by-essential-nutrient-found-in-eggs
Convenience? Man, it doesn't get any more convenient than to grab a couple from the fridge, into a small saucepan of water, boil for a few minutes, shell them and eat.
Eggs are one of the most nutrient dense, protein rich, convenient, hunger satisfying and inexpensive snack foods to be found.
What are you waiting for? Do your body a favor and eat some today.
Here's today's workout:
Back workout.
T Bar Row.
57.5 kg (126.8 lb) x 10 reps (10)
62.5 kg (137.8 lb) x 9 reps (9)
67.5 kg (148.8 lb) x 8 reps (8)
72.5 kg (159.8 lb) x 7 reps (7)
77.5 kg (170.9 lb) x 6 reps (6) *
82.5 kg (181.9 lb) x 5 reps (5) *
87.5 kg (192.9 lb) x 4 reps (4) *
57.5 kg (126.8 lb) x 13 reps (16)
40.0 kg (88.2 lb) x 22 reps (30)
Next time - another great healthy snack food and the triceps workout.
Shunned for so long because of fears of increases in cholesterol levels from eating eggs; this is simply no longer so. These days we know that it's not the cholesterol content of food, but rather, the saturated fat content that is the problem.
Like some proof? Try this evaluation performed by a health professional and a bodybuilder:
http://health.ninemsn.com.au/article.aspx?id=693988
Worry no more!
Eggs are a nutritionally dense food containing most of the minerals and recognised vitamins (except for vitamin C) the human body requires for health. They are protein rich - and unlike milk easily digested. Each egg you consume is a nutritional power-bomb made by nature to blast you towards your bodybuilding goals. They are one of the highest rated foods as regards protein digestability and content.
Need more detailed nutritional info? Go here:
http://www.eggs.org.au/index.asp?pageid=32
and/or here:
http://www.nutritionandeggs.co.uk/eggs_nutrition/nutrition1.html
And one for the ladies - new research suggests that choline, found in eggs, may lead to a reduced risk of breast cancer:
http://www.accessibility.com.au/news/risk-of-breast-cancer-reduced-by-essential-nutrient-found-in-eggs
Convenience? Man, it doesn't get any more convenient than to grab a couple from the fridge, into a small saucepan of water, boil for a few minutes, shell them and eat.
Eggs are one of the most nutrient dense, protein rich, convenient, hunger satisfying and inexpensive snack foods to be found.
What are you waiting for? Do your body a favor and eat some today.
Here's today's workout:
Back workout.
T Bar Row.
57.5 kg (126.8 lb) x 10 reps (10)
62.5 kg (137.8 lb) x 9 reps (9)
67.5 kg (148.8 lb) x 8 reps (8)
72.5 kg (159.8 lb) x 7 reps (7)
77.5 kg (170.9 lb) x 6 reps (6) *
82.5 kg (181.9 lb) x 5 reps (5) *
87.5 kg (192.9 lb) x 4 reps (4) *
57.5 kg (126.8 lb) x 13 reps (16)
40.0 kg (88.2 lb) x 22 reps (30)
Next time - another great healthy snack food and the triceps workout.
Monday, February 9, 2009
Healthy snack foods - intro part 2
With any form of eating it is important to develop a healthy MENTAL attitude to the food being consumed. This includes not only the consumption of snack food, but also, your main meals as well.
What do I mean?
Without getting too "new age" about it, here are some points to consider when about to, as well as while, eating:
- When eating, consider doing so in a spirit of thankfulness (gratitude).
- Chew all your food VERY thoroughly. This is one time when using your mouth a lot won't get you into trouble. Chewing food fully before swallowing:
- allows for the saliva to do it's job,
- allows for much easier digestion in the stomach and intestines,
- helps with the complete release of all nutrients within the food.
- allows sufficient time for the stomach to signal the brain that it is full.
- NEVER eat when in a hurry, when angry, in crowded and noisy areas, when in an argument or under similar pressure.
- ALWAYS eat slowly - take pleasure in eating - it is indeed one of life's greatest pleasures.
- Think about the food you are eating as you eat it - how good it is for you, how full of nutrients it is, what wonderful taste it has, the great smell and texture. Be in the moment.
- If eating with others, try not to talk as you eat -it can lead to you swallowing air - which leads to bloating and.....Phew!! who did that?
- Try not to drink too much liquid as you eat - it can dilute all your digestive juices as well as make you feel overfull.
- Never, ever, ever overeat - it looks bad (gluttony), it is bad, it shows disrespect to yourself, to others AND the food, and it costs a lot of money - always choose quality over quantity.
Workouts - 2 to report here - I didn't get time to post my Saturday workout; so here it is first:
Chest Workout.
Bench Press.
42.5 kg (93.7 lb) x 10 reps (10)
47.5 kg (104.7 lb) x 9 reps (9)
52.5 kg (115.7 kg) x 8 reps (8)
57.5 kg (126.8 lb) x 7 reps (7)
62.5 kg (137.8 lb) x 5 reps (6)
67.5 kg (148.8 lb) x 3 reps (5)
72.5 kg (159.8 lb) x 2 reps (4)
42.5 kg (93.7 lb) x 12 reps (16)
30.0 kg (66.1 lb) x 16 reps (30)
And here's today's workout:
Shoulder's workout:
Alternate Barbell Press.
20.0 kg (44.1 lb) x 10 reps (10)
22.5 kg (49.6 lb) x 9 reps (9)
27.5 kg (60.6 lb) x 8 reps (8)
32.5 kg (71.7 lb) x 5 reps (7)
37.5 kg (82.7 lb) x 1 rep (6)
30.0 kg (66.1 lb) x 7 reps (16)
20.0 kg (44.1 lb) x 11 reps (30)
Note: a really unsatisfying shoulder workout - I'll change it for next time. My performance has been dropping on this routine - so next time: a new shoulder workout.
What do I mean?
Without getting too "new age" about it, here are some points to consider when about to, as well as while, eating:
- When eating, consider doing so in a spirit of thankfulness (gratitude).
- Chew all your food VERY thoroughly. This is one time when using your mouth a lot won't get you into trouble. Chewing food fully before swallowing:
- allows for the saliva to do it's job,
- allows for much easier digestion in the stomach and intestines,
- helps with the complete release of all nutrients within the food.
- allows sufficient time for the stomach to signal the brain that it is full.
- NEVER eat when in a hurry, when angry, in crowded and noisy areas, when in an argument or under similar pressure.
- ALWAYS eat slowly - take pleasure in eating - it is indeed one of life's greatest pleasures.
- Think about the food you are eating as you eat it - how good it is for you, how full of nutrients it is, what wonderful taste it has, the great smell and texture. Be in the moment.
- If eating with others, try not to talk as you eat -it can lead to you swallowing air - which leads to bloating and.....Phew!! who did that?
- Try not to drink too much liquid as you eat - it can dilute all your digestive juices as well as make you feel overfull.
- Never, ever, ever overeat - it looks bad (gluttony), it is bad, it shows disrespect to yourself, to others AND the food, and it costs a lot of money - always choose quality over quantity.
Workouts - 2 to report here - I didn't get time to post my Saturday workout; so here it is first:
Chest Workout.
Bench Press.
42.5 kg (93.7 lb) x 10 reps (10)
47.5 kg (104.7 lb) x 9 reps (9)
52.5 kg (115.7 kg) x 8 reps (8)
57.5 kg (126.8 lb) x 7 reps (7)
62.5 kg (137.8 lb) x 5 reps (6)
67.5 kg (148.8 lb) x 3 reps (5)
72.5 kg (159.8 lb) x 2 reps (4)
42.5 kg (93.7 lb) x 12 reps (16)
30.0 kg (66.1 lb) x 16 reps (30)
And here's today's workout:
Shoulder's workout:
Alternate Barbell Press.
20.0 kg (44.1 lb) x 10 reps (10)
22.5 kg (49.6 lb) x 9 reps (9)
27.5 kg (60.6 lb) x 8 reps (8)
32.5 kg (71.7 lb) x 5 reps (7)
37.5 kg (82.7 lb) x 1 rep (6)
30.0 kg (66.1 lb) x 7 reps (16)
20.0 kg (44.1 lb) x 11 reps (30)
Note: a really unsatisfying shoulder workout - I'll change it for next time. My performance has been dropping on this routine - so next time: a new shoulder workout.
Thursday, February 5, 2009
The healthy snack foods - intro.
If you are anything like me, you occasionally get the "nibbles" - need a snack.
The question is - What to have?
Or more better put - What to have that's best for YOU, both taste wise and nutritionally.
Before you reach for the usual easy solution of a biscuit, candy bar and/or any of the other umpteen number of different snack foods found on supermarket shelves; stop and think for a moment.
There are lots and lots of great little snacks out there that are actually really very good for you, and guess what - I reckon they actually taste better than the "junk" options, and, surprise, don't cost much more, if at all. Over the next few posts I'll run through all the ones I know of and use myself.
If you have some you know of that I don't mention please, do me a favor, leave a comment as we go along.
Watch for the next post.
Happy snackin'.
Leg workout.
Squats.
30.0 kg (66.1 lb) x 14 reps (20)
30.0 kg (66.1 lb) x 12 reps (20)
30.0 kg (66.1 lb) x 6 reps (20)
Leg Extensions.
40.0 kg (88.2 lb) x 20 reps (20) *
35.0 kg (77.2 lb) x 20 reps (20) *
37.5 kg (82.7 lb) x 14 reps (20)
Leg Curls.
25.0 kg (55.1 lb) x 18 reps (20)
25.0 kg (55.1 lb) x 9 reps (20)
20.0 kg (44.1 lb) x 20 reps (20) *
Situps.
5.0 kg (11.0 lb) x 14 reps (30)
The question is - What to have?
Or more better put - What to have that's best for YOU, both taste wise and nutritionally.
Before you reach for the usual easy solution of a biscuit, candy bar and/or any of the other umpteen number of different snack foods found on supermarket shelves; stop and think for a moment.
There are lots and lots of great little snacks out there that are actually really very good for you, and guess what - I reckon they actually taste better than the "junk" options, and, surprise, don't cost much more, if at all. Over the next few posts I'll run through all the ones I know of and use myself.
If you have some you know of that I don't mention please, do me a favor, leave a comment as we go along.
Watch for the next post.
Happy snackin'.
Leg workout.
Squats.
30.0 kg (66.1 lb) x 14 reps (20)
30.0 kg (66.1 lb) x 12 reps (20)
30.0 kg (66.1 lb) x 6 reps (20)
Leg Extensions.
40.0 kg (88.2 lb) x 20 reps (20) *
35.0 kg (77.2 lb) x 20 reps (20) *
37.5 kg (82.7 lb) x 14 reps (20)
Leg Curls.
25.0 kg (55.1 lb) x 18 reps (20)
25.0 kg (55.1 lb) x 9 reps (20)
20.0 kg (44.1 lb) x 20 reps (20) *
Situps.
5.0 kg (11.0 lb) x 14 reps (30)
Tuesday, February 3, 2009
Diet Failure - 8 reasons.
Following is a very good article by Tom Venuto, a natural lifetime (steroid-free) bodybuilder, fat loss and nutrition expert, and author. He expertly covers in detail the 8 main reasons why most people have already abandoned their new year fat loss resolutions.
Already?
Yep! I Know, It's February already, and it's really not your fault. You made the resolutions a month ago determined to make a difference this year, but, unfortunately, they are all shot to hell.
But, it is only the beginning of February - really still 11 months to go!
Go on! Read what Tom has to say, grab a hold of those resolutions again and go for it. It's never too late for success!
8 Reasons Why You Keep Falling Off The Diet Wagon
By Tom Venuto
BurnTheFat.com
Clearly, we have an obesity problem in America and many other countries across our planet. Yet, I propose that we do not have a weight loss problem today. In case you’re confused at this apparent contradiction, consider these statistics:
According to a study from Oxford University published in the International Journal of Obesity, within 3 to 5 years, about 80 percent of all ‘weight losers’ have regained the lost weight, and often gained back a little extra.
According to research by the National Weight Control Registry, that relapse rate may be as high as 95 percent.
For comparison, relapse rates for drug, alcohol and tobacco dependency have been reported in the range of 50-90%.
This means that lots and lots of people have “successfully” lost weight. But not many have kept it off. Therefore, we don’t have a weight loss problem, we have a weight-relapse problem; we have a “not sticking with it” problem. Wouldn’t you agree?
In fact, the fall and subsequent weight-regain usually doesn’t take years. Many people have abandoned their new year’s resolutions within weeks. By the time the Super Bowl party rolls around, their diet is history!
If this is true, then shouldn’t we put more of our attention onto figuring out why you haven’t been sticking with your program, and what you should do about it?
I put together this new list (below) of the top 8 reasons why you fall off the wagon.
Rather than worrying about the minutiae of your diet plan, like whether you should be on low carb or high carb, Mediterranean or Okinawan, vegetarian or meat eater, I propose that if you simply focus on these 8 issues, you’ll start getting more lasting results.
How? By being able to stick with whichever plan you decided was best for you! After all, even if you have the best nutrition program in the world - on paper - it doesn’t do you much good if you can’t stick with it in practice!
THE 8 REASONS
1. No focus: you didn’t set goals, you didn’t put your goals in writing, and/or you didn’t stay focused on your goals daily (by reading them, affirming them, looking at a vision board, etc.)
2. No priorities: you may have set a goal, but you didn’t put it on or near the top of your priorities list. For example, your goal is six pack abs, but drinking beer and eating fast food on the weekend is higher on your priorities list than having a flat stomach.
3. No support system: you tried to go at it alone; no buddy system, training partners, family, spouse, friends, mentors or coaches to turn to for information and emotional support when the going got tough.
4. No Accountability: you didn’t keep score for your own accountability – with a progress chart, weight record, measurements, food journal, training journal, and you didn’t set up external accountability (ie, report to someone else or show your results to someone else)
5. No patience: you were only thinking short term and had unrealistic expectations. You expected 10 pounds a week or 5 pounds a week or 3 pounds a week, so the first week you lost “only” 1 or 2 pounds or hit a plateau, you gave up.
6. No planning: you winged it. You walked into the gym without having a workout in hand, on paper, you didn’t plan your workouts into your weekly schedule; you didn’t have a menu on paper, you didn’t make time (so instead you made excuses, like “I’m too busy”)
7. No balance: your diet or training program was too extreme. You went the all or nothing, “I want it now” route instead of the moderate, slow-and-steady wins the race route.
8. No personalization: your nutrition or training program was the wrong one for you. It might have worked for someone else, but it didn’t suit your schedule, personality, lifestyle, disposition or body type.
So there you have it – 8 reasons why most people fall off the wagon! Have you been making these mistakes? If so, the solutions are clear and simple: focus, prioritize, get support, be accountable, be patient, plan, balance and personalize.
Train hard and expect success,
Tom Venuto
Fat Loss Coach
BurnTheFat.com
About the Author:
Tom Venuto is a fat loss expert, lifetime natural (steroid-free) bodybuilder, independent nutrition researcher, freelance writer, and author of the #1 best selling diet e-book, Burn The Fat, Feed The Muscle: Fat-Burning Secrets of The World's Best Bodybuilders & Fitness Models (e-book) which teaches you how to get lean without drugs or supplements using secrets of the world's best bodybuilders and fitness models. Learn how to get rid of stubborn fat and increase your metabolism by visiting: BurnTheFat.com
Biceps Workout.
Adjustable Bar Curls.
25.0 kg (55.1 lb) x 10 reps (10)
25.0 kg (55.1 lb) x 9 reps (9)
27.5 kg (60.6 lb) x 8 reps (8)
32.5 kg (71.7 lb) x 7 reps (7)
37.5 kg (82.7 lb) x 6 reps (6)
42.5 kg (93.7 lb) x 5 reps (5)
47.5 kg (104.7 lb) x 1 rep (4)
30.0 kg (66.1 lb) x 10 reps (16)
25.0 kg (55.1 lb) x 12 reps (30)
Next time - Legs.
Already?
Yep! I Know, It's February already, and it's really not your fault. You made the resolutions a month ago determined to make a difference this year, but, unfortunately, they are all shot to hell.
But, it is only the beginning of February - really still 11 months to go!
Go on! Read what Tom has to say, grab a hold of those resolutions again and go for it. It's never too late for success!
8 Reasons Why You Keep Falling Off The Diet Wagon
By Tom Venuto
BurnTheFat.com
Clearly, we have an obesity problem in America and many other countries across our planet. Yet, I propose that we do not have a weight loss problem today. In case you’re confused at this apparent contradiction, consider these statistics:
According to a study from Oxford University published in the International Journal of Obesity, within 3 to 5 years, about 80 percent of all ‘weight losers’ have regained the lost weight, and often gained back a little extra.
According to research by the National Weight Control Registry, that relapse rate may be as high as 95 percent.
For comparison, relapse rates for drug, alcohol and tobacco dependency have been reported in the range of 50-90%.
This means that lots and lots of people have “successfully” lost weight. But not many have kept it off. Therefore, we don’t have a weight loss problem, we have a weight-relapse problem; we have a “not sticking with it” problem. Wouldn’t you agree?
In fact, the fall and subsequent weight-regain usually doesn’t take years. Many people have abandoned their new year’s resolutions within weeks. By the time the Super Bowl party rolls around, their diet is history!
If this is true, then shouldn’t we put more of our attention onto figuring out why you haven’t been sticking with your program, and what you should do about it?
I put together this new list (below) of the top 8 reasons why you fall off the wagon.
Rather than worrying about the minutiae of your diet plan, like whether you should be on low carb or high carb, Mediterranean or Okinawan, vegetarian or meat eater, I propose that if you simply focus on these 8 issues, you’ll start getting more lasting results.
How? By being able to stick with whichever plan you decided was best for you! After all, even if you have the best nutrition program in the world - on paper - it doesn’t do you much good if you can’t stick with it in practice!
THE 8 REASONS
1. No focus: you didn’t set goals, you didn’t put your goals in writing, and/or you didn’t stay focused on your goals daily (by reading them, affirming them, looking at a vision board, etc.)
2. No priorities: you may have set a goal, but you didn’t put it on or near the top of your priorities list. For example, your goal is six pack abs, but drinking beer and eating fast food on the weekend is higher on your priorities list than having a flat stomach.
3. No support system: you tried to go at it alone; no buddy system, training partners, family, spouse, friends, mentors or coaches to turn to for information and emotional support when the going got tough.
4. No Accountability: you didn’t keep score for your own accountability – with a progress chart, weight record, measurements, food journal, training journal, and you didn’t set up external accountability (ie, report to someone else or show your results to someone else)
5. No patience: you were only thinking short term and had unrealistic expectations. You expected 10 pounds a week or 5 pounds a week or 3 pounds a week, so the first week you lost “only” 1 or 2 pounds or hit a plateau, you gave up.
6. No planning: you winged it. You walked into the gym without having a workout in hand, on paper, you didn’t plan your workouts into your weekly schedule; you didn’t have a menu on paper, you didn’t make time (so instead you made excuses, like “I’m too busy”)
7. No balance: your diet or training program was too extreme. You went the all or nothing, “I want it now” route instead of the moderate, slow-and-steady wins the race route.
8. No personalization: your nutrition or training program was the wrong one for you. It might have worked for someone else, but it didn’t suit your schedule, personality, lifestyle, disposition or body type.
So there you have it – 8 reasons why most people fall off the wagon! Have you been making these mistakes? If so, the solutions are clear and simple: focus, prioritize, get support, be accountable, be patient, plan, balance and personalize.
Train hard and expect success,
Tom Venuto
Fat Loss Coach
BurnTheFat.com
About the Author:
Tom Venuto is a fat loss expert, lifetime natural (steroid-free) bodybuilder, independent nutrition researcher, freelance writer, and author of the #1 best selling diet e-book, Burn The Fat, Feed The Muscle: Fat-Burning Secrets of The World's Best Bodybuilders & Fitness Models (e-book) which teaches you how to get lean without drugs or supplements using secrets of the world's best bodybuilders and fitness models. Learn how to get rid of stubborn fat and increase your metabolism by visiting: BurnTheFat.com
Biceps Workout.
Adjustable Bar Curls.
25.0 kg (55.1 lb) x 10 reps (10)
25.0 kg (55.1 lb) x 9 reps (9)
27.5 kg (60.6 lb) x 8 reps (8)
32.5 kg (71.7 lb) x 7 reps (7)
37.5 kg (82.7 lb) x 6 reps (6)
42.5 kg (93.7 lb) x 5 reps (5)
47.5 kg (104.7 lb) x 1 rep (4)
30.0 kg (66.1 lb) x 10 reps (16)
25.0 kg (55.1 lb) x 12 reps (30)
Next time - Legs.
Friday, January 30, 2009
Hot, hot, hot.
We are having a heat wave here at home. Day after day of above 40C. so just a short post today.
When it's this hot I try to get my workout done in the morning as soon as possible.
What? Skip the workout? Get outta here!!
Triceps Workout.
Close Grip Bench Press.
25.0 kg (55.1 lb) x 10 reps (10)
27.5 kg (60.6 lb) x 9 reps (9)
32.5 kg (71.7 lb) x 8 reps (8)
37.5 kg (82.7 lb) x 7 reps (7)
42.5 kg (93.7 lb) x 6 reps (6) *
47.5 kg (104.7 lb) x 5 reps (5) *
52.5 kg (115.7 lb) x 4 reps (4) *
35.0 kg (77.2 lb) x 6 reps (16)
25.0 kg (55.1 lb) x 16 reps (30)
Squats.
30.0 kg (66.1 lb) x 13 reps (20)
30.0 kg (66.1 lb) x 11 reps (20)
30.0 kg (66.1 lb) x 6 reps (20)
Next time - Biceps.
When it's this hot I try to get my workout done in the morning as soon as possible.
What? Skip the workout? Get outta here!!
Triceps Workout.
Close Grip Bench Press.
25.0 kg (55.1 lb) x 10 reps (10)
27.5 kg (60.6 lb) x 9 reps (9)
32.5 kg (71.7 lb) x 8 reps (8)
37.5 kg (82.7 lb) x 7 reps (7)
42.5 kg (93.7 lb) x 6 reps (6) *
47.5 kg (104.7 lb) x 5 reps (5) *
52.5 kg (115.7 lb) x 4 reps (4) *
35.0 kg (77.2 lb) x 6 reps (16)
25.0 kg (55.1 lb) x 16 reps (30)
Squats.
30.0 kg (66.1 lb) x 13 reps (20)
30.0 kg (66.1 lb) x 11 reps (20)
30.0 kg (66.1 lb) x 6 reps (20)
Next time - Biceps.
Wednesday, January 28, 2009
Body Types.
I was going to do a lot of research on body types and prepare a great article. While looking for some info. I came across a site with an article that does the job really well.
The article is by Paul Becker from http://www.bodybuilding.com/ and you'll find it here.
The main thing to remember is that no matter what body type you happen to be, with proper training, information, and diet, you will make great progress - as long as..............
..........You keep on keeping on.
The people who reach their respective goals are all the people who never, ever, give up 'till they obtain them.
Proudly be one of them.
Back Workout.
T Bar Row.
57.5 kg (126.8 lb) x 10 reps (10)
62.5 kg (137.8 lb) x 9 reps (9)
67.5 kg (148.8 lb) x 8 reps (8)
72.5 kg (159.8 lb) x 7 reps (7)
77.5 kg (170.9 lb) x 6 reps (6)
82.5 kg (181.9 lb) x 5 reps (5)
87.5 kg (192.9 lb) x 2 reps (4)
57.5 kg (126.8 lb) x 11 reps (16)
40.0 kg (88.2 lb) x 20 reps (30)
Leg Curls.
25.0 kg (55.1 lb) x 17 reps (20)
22.5 kg (49.6 lb) x 20 reps (20) *
20.0 kg (44.1 lb) x 17 reps (20)
Next time - triceps.
The article is by Paul Becker from http://www.bodybuilding.com/ and you'll find it here.
The main thing to remember is that no matter what body type you happen to be, with proper training, information, and diet, you will make great progress - as long as..............
..........You keep on keeping on.
The people who reach their respective goals are all the people who never, ever, give up 'till they obtain them.
Proudly be one of them.
Back Workout.
T Bar Row.
57.5 kg (126.8 lb) x 10 reps (10)
62.5 kg (137.8 lb) x 9 reps (9)
67.5 kg (148.8 lb) x 8 reps (8)
72.5 kg (159.8 lb) x 7 reps (7)
77.5 kg (170.9 lb) x 6 reps (6)
82.5 kg (181.9 lb) x 5 reps (5)
87.5 kg (192.9 lb) x 2 reps (4)
57.5 kg (126.8 lb) x 11 reps (16)
40.0 kg (88.2 lb) x 20 reps (30)
Leg Curls.
25.0 kg (55.1 lb) x 17 reps (20)
22.5 kg (49.6 lb) x 20 reps (20) *
20.0 kg (44.1 lb) x 17 reps (20)
Next time - triceps.
Thursday, January 22, 2009
Low on energy.
Out of energy today. In fact, the last couple of days. It has really affected my workout. Why? Most likely I have been far too busy with this and that.
I probably need to increase the calories a tad as well, coupled with some early nights should have me well and truly back in the saddle again. I hate to go backwards. I am an absolute devotee of forward progress.
Shoulder Workout.
Alternate Overhead Press.
20.0 kg (44.1 lb) x 10 reps (10)
22.5 kg (49.6 lb) x 9 reps (9)
27.5 kg (60.6 lb) x 8 reps (8)
32.5 kg (71.7 lb) x 7 reps (7)
37.5 kg (82.7 lb) x 6 reps (6)
42.5 kg (93.7 lb) x 3 reps (5)
47.5 kg (104.7 lb) x 0 reps (4)
30.0 kg (66.1 lb) x 6 reps (16)
20.0 kg (44.1 lb) x 7 reps (30)
Squats.
30.0 kg (66.1 lb) x 11 reps (20)
30.0 kg (66.1 lb) x 10 reps (20)
30.0 kg (66.1 lb) x 4 reps (20)
Next time - back.
I probably need to increase the calories a tad as well, coupled with some early nights should have me well and truly back in the saddle again. I hate to go backwards. I am an absolute devotee of forward progress.
Shoulder Workout.
Alternate Overhead Press.
20.0 kg (44.1 lb) x 10 reps (10)
22.5 kg (49.6 lb) x 9 reps (9)
27.5 kg (60.6 lb) x 8 reps (8)
32.5 kg (71.7 lb) x 7 reps (7)
37.5 kg (82.7 lb) x 6 reps (6)
42.5 kg (93.7 lb) x 3 reps (5)
47.5 kg (104.7 lb) x 0 reps (4)
30.0 kg (66.1 lb) x 6 reps (16)
20.0 kg (44.1 lb) x 7 reps (30)
Squats.
30.0 kg (66.1 lb) x 11 reps (20)
30.0 kg (66.1 lb) x 10 reps (20)
30.0 kg (66.1 lb) x 4 reps (20)
Next time - back.
Tuesday, January 20, 2009
Identify Your Goal.
This requires a lot of introspection and imagination.
It also depends a lot on what other activities you engage in as hobbies. For example, if you are a keen pushbike rider you won't be looking for "massive" size - just good muscle tone and leg strength (high rep/low weight workouts).
If you work in a warehouse and are often required to lift very heavy boxes, "large" (low reps, heavy weights) is where you need to be.
Just wanna look good at the beach in your swimmers? Moderate weights, moderate reps for you.
Here's a good method. Buy some bodybuilding and/or health mags and check out all the bodies. Keep looking 'till a certain body style keeps grabbing your attention. Cut them out. Paste the pictures in a book or on a wall where you can see them every day - especially during workouts.
Another idea to consider is to cut the head off of the photo people and replace it with your head shot.
Happy with what you see? OK, that's your goal.
One last thing - beware of your body type - this will certainly have an influence on what you can do, or maybe can't do with YOUR body.
More on body types next time.
Chest Workout.
Bench Press.
40.0 kg (88.2 lb) x 10 reps (10)
45.0 kg (99.2 lb) x 9 reps (9)
50.0 kg (110.2 lb) x 8 reps (8)
55.0 kg (121.3 lb) x 7 reps (7)
60.0 kg (132.3 lb) x 6 reps (6) *
65.0 kg (143.3 lb) x 5 reps (5) *
70.0 kg (154.3 lb) x 4 reps (4) *
42.5 kg (93.7 lb) x 11 reps (16)
30.0 kg (66.1 lb) x 15 reps (30)
Leg Curls.
25.0 kg (55.1 lb) x 16 reps (20)
22.5 kg (49.6 lb) x 16 reps (20)
20.0 kg (44.1 lb) x 15 reps (20)
Next time - shoulders.
It also depends a lot on what other activities you engage in as hobbies. For example, if you are a keen pushbike rider you won't be looking for "massive" size - just good muscle tone and leg strength (high rep/low weight workouts).
If you work in a warehouse and are often required to lift very heavy boxes, "large" (low reps, heavy weights) is where you need to be.
Just wanna look good at the beach in your swimmers? Moderate weights, moderate reps for you.
Here's a good method. Buy some bodybuilding and/or health mags and check out all the bodies. Keep looking 'till a certain body style keeps grabbing your attention. Cut them out. Paste the pictures in a book or on a wall where you can see them every day - especially during workouts.
Another idea to consider is to cut the head off of the photo people and replace it with your head shot.
Happy with what you see? OK, that's your goal.
One last thing - beware of your body type - this will certainly have an influence on what you can do, or maybe can't do with YOUR body.
More on body types next time.
Chest Workout.
Bench Press.
40.0 kg (88.2 lb) x 10 reps (10)
45.0 kg (99.2 lb) x 9 reps (9)
50.0 kg (110.2 lb) x 8 reps (8)
55.0 kg (121.3 lb) x 7 reps (7)
60.0 kg (132.3 lb) x 6 reps (6) *
65.0 kg (143.3 lb) x 5 reps (5) *
70.0 kg (154.3 lb) x 4 reps (4) *
42.5 kg (93.7 lb) x 11 reps (16)
30.0 kg (66.1 lb) x 15 reps (30)
Leg Curls.
25.0 kg (55.1 lb) x 16 reps (20)
22.5 kg (49.6 lb) x 16 reps (20)
20.0 kg (44.1 lb) x 15 reps (20)
Next time - shoulders.
Sunday, January 18, 2009
What goes with you everywhere you go?
Answer: You.
That means you have to be happy being you. You have to be satisfied with ALL of you - that means YOUR body as well!!
What? Not happy with it?
You do realise that there is only one person on this planet that is going to be able to change the shape of your body to a shape that you will be happy and content with, don't you?
Who is it?
You!
The journey of a thousand miles starts with one small step. Who is going to have to take that one small step?
You!
The first small step - IDENTIFY YOUR GOAL
How? - More next time.
Biceps Workout.
Adjustable Bar Curls.
20.0 kg (44.1 lb) x 10 reps (10)
20.0 kg (44.1 lb) x 9 reps (9)
20.0 kg (44.1 lb) x 8 reps (8)
25.0 kg (55.1 lb) x 7 reps (7)
30.0 kg (66.1 lb) x 6 reps (6) *
35.0 kg (77.2 kg) x 5 reps (5) *
40.0 kg (88.2 lb) x 4 reps (4) *
25.0 kg (55.1 lb) x 9 reps (16)
20.0 kg (44.1 lb) x 10 reps (30)
Leg Extensions.
40.0 kg (88.2 lb) x 17 reps (20)
35.0 kg (77.2 lb) x 18 reps (20)
37.5 kg (82,7 lb) x 12 reps (20)
Next time: Chest.
That means you have to be happy being you. You have to be satisfied with ALL of you - that means YOUR body as well!!
What? Not happy with it?
You do realise that there is only one person on this planet that is going to be able to change the shape of your body to a shape that you will be happy and content with, don't you?
Who is it?
You!
The journey of a thousand miles starts with one small step. Who is going to have to take that one small step?
You!
The first small step - IDENTIFY YOUR GOAL
How? - More next time.
Biceps Workout.
Adjustable Bar Curls.
20.0 kg (44.1 lb) x 10 reps (10)
20.0 kg (44.1 lb) x 9 reps (9)
20.0 kg (44.1 lb) x 8 reps (8)
25.0 kg (55.1 lb) x 7 reps (7)
30.0 kg (66.1 lb) x 6 reps (6) *
35.0 kg (77.2 kg) x 5 reps (5) *
40.0 kg (88.2 lb) x 4 reps (4) *
25.0 kg (55.1 lb) x 9 reps (16)
20.0 kg (44.1 lb) x 10 reps (30)
Leg Extensions.
40.0 kg (88.2 lb) x 17 reps (20)
35.0 kg (77.2 lb) x 18 reps (20)
37.5 kg (82,7 lb) x 12 reps (20)
Next time: Chest.
Friday, January 16, 2009
Determined to finish.
My wife is giving me the "hurry on".
We have to go up to the city to meet a friend and have some fun.
But, I'm determined to finish my stuff for today. Sometimes you just have to dig your heals in and put yourself first.
Never mind - I'm nearly done.
Phew! our daughter has just called in - this gives me just enough time to finish.
Triceps Workout.
Close Grip Bench Press.
25.0 kg (55.1 lb) x 10 reps (10)
25.0 kg (55.1 lb) x 9 reps (9)
30.0 kg (66.1 lb) x 8 reps (8)
35.0 kg (77.2 lb) x 7 reps (7)
40.0 kg (88.2 lb) x 6 reps (6) *
45.0 kg (99.2 lb) x 5 reps (5) *
50.0 kg (110.2 lb) x 4 reps (4) *
32.5 kg (71.7 lb) x 16 reps (16) *
25.0 kg (55.1 lb) x 15 reps (30)
Squats.
30.0 kg (66.1 lb) x 10 reps (20)
30.0 kg (66.1 lb) x 10 reps (20)
30.0 kg (66.1 lb) x 7 reps (20)
Gotta run.
Next time - biceps.
We have to go up to the city to meet a friend and have some fun.
But, I'm determined to finish my stuff for today. Sometimes you just have to dig your heals in and put yourself first.
Never mind - I'm nearly done.
Phew! our daughter has just called in - this gives me just enough time to finish.
Triceps Workout.
Close Grip Bench Press.
25.0 kg (55.1 lb) x 10 reps (10)
25.0 kg (55.1 lb) x 9 reps (9)
30.0 kg (66.1 lb) x 8 reps (8)
35.0 kg (77.2 lb) x 7 reps (7)
40.0 kg (88.2 lb) x 6 reps (6) *
45.0 kg (99.2 lb) x 5 reps (5) *
50.0 kg (110.2 lb) x 4 reps (4) *
32.5 kg (71.7 lb) x 16 reps (16) *
25.0 kg (55.1 lb) x 15 reps (30)
Squats.
30.0 kg (66.1 lb) x 10 reps (20)
30.0 kg (66.1 lb) x 10 reps (20)
30.0 kg (66.1 lb) x 7 reps (20)
Gotta run.
Next time - biceps.
Wednesday, January 14, 2009
Build muscles fast?
Just been idly flipping through some old muscle building magazines. A lot of ads for supplements, books, equipment and so forth. It's amazing that so many use terms such as "Build muscle fast" and "Add 25 lbs of rock solid muscle in 10 weeks".
Turning my attention to some of the articles; couldn't help noticing in the body of some of the stories how many years some of the guys had been training for to get where they were.
More like 10 years NOT 10 weeks.
Perhaps they just hadn't noticed the ads when they stared out - they sure missed something!!
Truth in advertising has a long way to go!
The trick is to get enjoyment from your workouts no matter where you are on the progress meter. It truly is the journey and not the destination. Enjoy the journey and the destination will take care of itself.
Back Workout.
T Bar Row.
55.0 kg (121.3 lb) x 10 reps (10)
60.0 kg (132.3 lb) x 9 reps (9)
65.0 kg (143.3 lb) x 8 reps (8)
70.0 kg (154.3 lb) x 7 reps (7)
75.0 kg (165.3 lb) x 6 reps (6) *
80.0 kg (176.4 lb) x 5 reps (5) *
85.0 kg (187.4 lb) x 4 reps (4) *
55.0 kg (121.3 lb) x 16 reps (16) *
40.0 kg (88.2 lb) x 19 reps (30)
Leg Curls.
25.0 kg (55.1 lb) x 15 reps (20)
22.5 kg (49.6 lb) x 15 reps (20)
20.0 kg (44.1 lb) x 13 reps (20)
Next time: Triceps.
Turning my attention to some of the articles; couldn't help noticing in the body of some of the stories how many years some of the guys had been training for to get where they were.
More like 10 years NOT 10 weeks.
Perhaps they just hadn't noticed the ads when they stared out - they sure missed something!!
Truth in advertising has a long way to go!
The trick is to get enjoyment from your workouts no matter where you are on the progress meter. It truly is the journey and not the destination. Enjoy the journey and the destination will take care of itself.
Back Workout.
T Bar Row.
55.0 kg (121.3 lb) x 10 reps (10)
60.0 kg (132.3 lb) x 9 reps (9)
65.0 kg (143.3 lb) x 8 reps (8)
70.0 kg (154.3 lb) x 7 reps (7)
75.0 kg (165.3 lb) x 6 reps (6) *
80.0 kg (176.4 lb) x 5 reps (5) *
85.0 kg (187.4 lb) x 4 reps (4) *
55.0 kg (121.3 lb) x 16 reps (16) *
40.0 kg (88.2 lb) x 19 reps (30)
Leg Curls.
25.0 kg (55.1 lb) x 15 reps (20)
22.5 kg (49.6 lb) x 15 reps (20)
20.0 kg (44.1 lb) x 13 reps (20)
Next time: Triceps.
Monday, January 12, 2009
A new year, a new beginning.
I absolutely adore the start of each new year.
The past year is gone and forgiven. Stretching out in glory, all shiny and new, is a brand spanking new year. Brilliant!
I hope you feel as enthusiastic as I do. Enthusiasm is a great friend.
I did well last year, I will build on that success this year.
I truly wish you well in all of your endeavours for this new start.
Tomorrow, a workout.
The past year is gone and forgiven. Stretching out in glory, all shiny and new, is a brand spanking new year. Brilliant!
I hope you feel as enthusiastic as I do. Enthusiasm is a great friend.
I did well last year, I will build on that success this year.
I truly wish you well in all of your endeavours for this new start.
Tomorrow, a workout.
Subscribe to:
Posts (Atom)