tag:blogger.com,1999:blog-2189810569793969032024-03-08T08:01:14.201-08:00OrbitNutrition.comOrbitNutritionhttp://www.blogger.com/profile/04901918517839249485noreply@blogger.comBlogger45125tag:blogger.com,1999:blog-218981056979396903.post-28691830032162174182010-05-06T20:37:00.001-07:002010-05-06T20:37:39.724-07:00Benefits of Creatine<p><strong>What Is Creatine</strong><strong><span style="font-size:18.0pt">?</span></strong></p> <p>Creatine is a nitrogen-containing compound naturally found in fish and meat. Our bodies also contain creatine with the majority stored as phosphocreatine in muscle tissue and the rest as free creatine. Every day the body breaks down about 1-2% of the creatine pool, approximately 2 grams, into creatinine, which is excreted in urine.</p> <p><br /><strong><span style="font-size:14.0pt">How Does The Body Get Creatine</span></strong><strong><span style="font-size:18.0pt">?</span></strong></p> <p>We eat it in fish and meat. A pound of uncooked beef contains approximately 1-2 grams of creatine. And we can also make it from the amino acids glycine, arginine and methionine. Because dietary sources of creatine are found in animal flesh, some reports indicate that vegetarians have lower creatine stores in their muscle tissue than non-vegetarians.</p> <p>If you want to supplement with creatine, take 0.3 grams creatine per kilogram bodyweight for 5-7 days (5 grams four times per day for instance) to saturate creatine stores. After this period, take 3-5 grams per day to maintain stores.<o:p></o:p></p> <p class="MsoNormal" style="margin-bottom:0in;margin-bottom:.0001pt;line-height: normal"><b><span style="font-size:12.0pt;font-family:"Times New Roman","serif"; mso-fareast-font-family:"Times New Roman""></span>Creatine Fuels Explosive Activity:</b><span style="font-size:12.0pt;font-family:"Times New Roman","serif"; mso-fareast-font-family:"Times New Roman""> Your body uses ATP (adenosine triphosphate) to fuel activity. It does this by breaking down a chemical bond between phosphate groups turning ATP to ADP (adenosine diphosphate).<o:p></o:p></span></p> <p class="MsoNormal" style="mso-margin-top-alt:auto;mso-margin-bottom-alt:auto; line-height:normal"><span style="font-size:12.0pt;font-family:"Times New Roman","serif"; mso-fareast-font-family:"Times New Roman"">The phosphate in ADP must be replenished to form ATP to continue fueling muscular contraction. And the body has different systems in place to add that phosphate back.<o:p></o:p></span></p> <p class="MsoNormal" style="mso-margin-top-alt:auto;mso-margin-bottom-alt:auto; line-height:normal"><span style="font-size:12.0pt;font-family:"Times New Roman","serif"; mso-fareast-font-family:"Times New Roman"">To replenish ATP quickly, muscle cells rely on creatine phosphate. This system rapidly replenishes ATP to fuel working muscle but only lasts about 10 seconds. And, it is dependent on the amount of phosphocreatine stored in muscle. As phosphocreatine stores are used, ATP cannot be resynthesized at the rate required and maximum physical effort declines.<o:p></o:p></span></p> <p class="MsoNormal" style="mso-margin-top-alt:auto;mso-margin-bottom-alt:auto; line-height:normal"><span style="font-size:12.0pt;font-family:"Times New Roman","serif"; mso-fareast-font-family:"Times New Roman"">Creatine works by increasing phosphocreatine stores thereby accelerating the rate of ATP resynthesis during short duration, intense exercise (sprinting, explosive moves, bench press etc.).<o:p></o:p></span></p> <p class="MsoNormal" style="mso-margin-top-alt:auto;mso-margin-bottom-alt:auto; line-height:normal"><b><span style="font-size:12.0pt;font-family:"Times New Roman","serif"; mso-fareast-font-family:"Times New Roman"">Creatine Improves Performance:</span></b><span style="font-size:12.0pt;font-family:"Times New Roman","serif";mso-fareast-font-family: "Times New Roman""> Training studies show that creatine supplementation can improve maximum power and strength, work load performed during sets of maximal effort, sprint performance.<o:p></o:p></span></p> <p class="MsoNormal" style="mso-margin-top-alt:auto;mso-margin-bottom-alt:auto; line-height:normal"><b><span style="font-size:12.0pt;font-family:"Times New Roman","serif"; mso-fareast-font-family:"Times New Roman"">Creatine Is Safe:</span></b><span style="font-size:12.0pt;font-family:"Times New Roman","serif";mso-fareast-font-family: "Times New Roman""> The only true side effect of <a href="http://www.bodybuilding.com/store/creatine.html"><span style="color:windowtext">creatine</span></a> supplementation is weight gain. During the loading phase, study subjects have typically gained 1 to 2 kilograms. Over 4 to 12 weeks of training, study participants have gained an average of 2 - 4 lbs of fat free mass in comparison to subjects taking a placebo.<o:p></o:p></span></p> <p class="MsoNormal" style="mso-margin-top-alt:auto;mso-margin-bottom-alt:auto; line-height:normal"><span style="font-size:12.0pt;font-family:"Times New Roman","serif"; mso-fareast-font-family:"Times New Roman"">There are now over 1,000 published studies on creatine with creatine monohydrate the most studied form. Anecdotal reports in the literature indicating that creatine causes cramps and dehydration did not control for other supplements used or training conditions (heat, humidity).<o:p></o:p></span></p> <p class="MsoNormal" style="mso-margin-top-alt:auto;mso-margin-bottom-alt:auto; line-height:normal"><span style="font-size:12.0pt;font-family:"Times New Roman","serif"; mso-fareast-font-family:"Times New Roman"">A review article examining the safety of creatine found that it may actually decrease risk of dehydration by increasing total body water and intracellular water while having no effect on extracellular water.<o:p></o:p></span></p> <p class="MsoNormal" style="mso-margin-top-alt:auto;mso-margin-bottom-alt:auto; line-height:normal"><span style="font-size:12.0pt;font-family:"Times New Roman","serif"; mso-fareast-font-family:"Times New Roman"">In addition, creatine has no untoward effects on kidney functioning in healthy males. However, it is not completely clear if supplementation is safe for every individual who is at risk of or has kidney disease. However, in one study, scientists in Brazil supplemented a young man with a single kidney and a mildly decreased glomerular filtration rate with 20 grams of creatine per day for 5 days followed by 5 grams per day for 30 days while the young man was consuming a diet containing 2.8 grams of protein per kg bodyweight per day. No negative effects were noted on kidney functioning.<o:p></o:p></span></p> <p class="MsoNormal" style="mso-margin-top-alt:auto;mso-margin-bottom-alt:auto; line-height:normal"><span style="font-size:12.0pt;font-family:"Times New Roman","serif"; mso-fareast-font-family:"Times New Roman"">Though creatine has a good safety record, there are few studies in kids under the age of 18. Therefore, it makes prudent sense to ensure all other dietary factors are executed (high calorie diet, quality and quantity of protein intake, nutrient timing) and the child/teen is training properly prior to recommending creatine for kids. In addition, discuss this with your physician first prior to giving a child under the age 18 creatine.<o:p></o:p></span></p> <p class="MsoNormal" style="mso-margin-top-alt:auto;mso-margin-bottom-alt:auto; line-height:normal"><span style="font-size:12.0pt;font-family:"Times New Roman","serif"; mso-fareast-font-family:"Times New Roman"">The efficacy and safety of creatine supplementation is being used in a number of clinical trials to examine how it may help people with Huntington's Disease, Parkinson's Disease, statin related myopathy, Amyotrophic Lateral Sclerosis and more. See <a href="http://www.clinicaltrials.gov"><span style="color:windowtext">www.clinicaltrials.gov</span></a> for more information on populations supplemented with creatine.<o:p></o:p></span></p> <p class="MsoNormal"><span class="apple-style-span"><span style="font-family:"Times New Roman","serif"">Creatine monohydrate is safe and it's effective. If you've done everything else to maximize your performance on the bench press, what are you waiting for? Creatine can help you take your 1 RM bench press to a whole new level.</span></span><span style="font-family:"Times New Roman","serif""><o:p></o:p></span></p>OrbitNutritionhttp://www.blogger.com/profile/04901918517839249485noreply@blogger.com1tag:blogger.com,1999:blog-218981056979396903.post-70838075135639561642010-04-21T19:06:00.000-07:002010-04-21T19:07:04.012-07:00THE U.S. SENATE WILL BE VOTING ON THE FOOD “SAFETY” BILL<span class="Apple-style-span" style="font-family: 'Times New Roman'; font-size: medium; "><p class="style1" align="center" style="font-family: 'Times New Roman', Times, serif; font-size: 20px; font-weight: bold; color: rgb(0, 0, 102); "><strong>THE U.S. SENATE WILL BE VOTING ON THE FOOD “SAFETY” BILL</strong></p><p align="center"> </p><p align="center" class="style14" style="font-family: Georgia, 'Times New Roman', Times, serif; font-style: italic; ">By Lee Bechtel<br />NHF Lobbyist</p><p align="center" class="style14" style="font-family: Georgia, 'Times New Roman', Times, serif; font-style: italic; ">April 20, 2010</p><p align="center" class="style14" style="font-family: Georgia, 'Times New Roman', Times, serif; font-style: italic; "> </p><blockquote><p align="center"> </p><p> Because of several U.S. Administration nominations that have taken priority, the U.S. Senate, which was expected to take up U.S. Senator Dick Durbin’s Food Safety Act (S.510) as early as next week, will instead consider the bill in two to three weeks. When it does, there are several issues likely to be addressed with amendments to the bill. As readers will recall, this bill is more trash on a stick, intended not to address any food-safety problems but simply to expand government control over the food economy.</p><p><strong>What’s at Stake</strong></p><p> S.510 is nothing more than the House bill H.R.2749 in Senate clothing. It requires registration of all food facilities, including manufacturers, processors, packers and storage facilities. Any such facility that introduces food into interstate commerce without being registered and having paid the mandatory registration fee would be subject to penalties for marketing misbranded food.</p><p> But there’s more – registered facilities must implement hazard analysis, risk-based preventive controls, and food safety plans. For large commercial operations and Agribusiness with their retained professional staffs of attorneys and accountants, these additional costs will be barely noticed, and certainly passed on to us consumers; but for small farms and small operations, these regulatory requirements will be oppressively burdensome, even fatal. Just as ominously, and in typical Washington, D.C. fashion, the proposed law would cause supplement manufacturers who are already subject to intensive Good Manufacturing Practices (GMPs), to scrap their just-implemented GMPs and implement instead another set of costly GMPs! Fortunately, Senators Hatch and Harkin are taking action to ensure that supplement companies are exempted.</p><p> In essence, though, this bill proposes total Federal government control over and tracking of food production, distribution, and sales – supposedly to ensure “food safety” but which powers in fact would be unconstitutional and unnecessary. Under S.510/H.R.2749, the Food and Drug Administration (FDA) would empower the government to regulate food production at all levels, up and down the chain of production. This seems quite laughable seeing that for some time now mainstream media headlines have reported that the FDA is unable to keep up with food-safety regulation at any level, so, why add to their already unattainable workload?</p><p> Then, as a kicker, the bill provides for criminal prosecution of those producers, manufacturers, and distributors who fail to comply with the new laws, and punitive property seizures and large fines for each offense upon conviction. And for those who have been following Codex, you have almost certainly not missed the fact that S.510/H.R.2749’s “science-based” approach tracks that found in Codex food guidelines.</p><p><strong>The Latest News on S.510</strong></p><p> The latest from Senate staff insiders is that Senators Hatch, Harkin, and Enzi will be offering a Manager’s Amendment to clean up details not clearly addressed when the Senate HELP committee unanimously approved S.510 last Fall.</p><p> In particular, they will offer clearer language on the FDA's involvement with Codex and dietary supplements. In the original Harkin bill reported from committee, language was included asking the FDA to report to Congress on whether and how to harmonize foreign food-processing standards with U.S. law, but stating that Codex does not apply to the US regulation of supplements. The revised language directs the FDA to report to Congress on any Codex activities related to conventional food and/or supplement standards under consideration, before taking any regulatory action in the future. This is almost precisely what the NHF, the Sunshine Health Freedom Foundation, and the National Health Freedom Coalition were supporting and pushing last Fall (see <a href="http://www.thenhf.com/press_releases/pr_20_nov_2009.html">http://www.thenhf.com/press_releases/pr_20_nov_2009.html</a>), even though other groups were oblivious to the need to do this at that time. Some have changed their tune since then.</p><p><strong>Recently-Claimed Victory?</strong></p><p> In fact, recently, there was an announced “victory” concerning supplements having been exempted from Codex language in the "Food Safety" bill, which sounded quite nice as consumers definitely need more victories in any food-related legislation. Unfortunately, though, as anyone following this bill closely would know, this was not a recently-won victory. The actual exemption language had already been in this particular bill for some time now, due to the efforts of several organizations and many individuals; so, sadly, no real victory should have been claimed. To trot out an old victory and proclaim it as one’s own would be like George Bush claiming credit for winning World War II.</p><p> Regardless, despite this “non-recent” improvement in the statutory bill language, the NHF still opposes passage of S.510. The Federal legislative process is like making sausage, as everyone knows, that is, the bill at issue gets stuffed with everyone’s favorite pork. That does not make the bill any better – that’s just political logrolling. And we should not stand for it.</p><p><strong>The Latest on S.3002</strong></p><p> A second issue is that while the NHF and other health-freedom groups and their memberships lobbied and were somewhat successful in getting Senator McCain to back off of his so-called Dietary Supplement Safety Act (S.3002), the latest is that Senator Arlen Spector (D-PA) is expected to offer a “Son of McCain” bill amendment to S.510. The health-freedom Senators and their staffs are working on how to prevent this, but Harry Reid and Dick Durbin are the two in charge of the Senate schedule. To be fair and balanced, the exact language of a Spector amendment has not been released to members or their staff, preventing us from knowing whether it will attempt to do the same as the original McCain bill proposed, which was to repeal the Dietary Supplement Health and Education Act (DSHEA), or something else of lesser harm. The sausage is still in the making.</p><p><strong>Take Action Now</strong></p><p> Despite the NHF’s, and other health-freedom groups’, successful lobbying efforts and grassroots letter writing campaign to protect the intent and letter of the DSHEA law, the so-called Food Safety Act (S.510) is still a threat to our health and health freedoms. To block the FDA from its goal of harmonizing U.S. food law to international food standards, via use of the Codex mechanisms, the NHF still opposes the intent and purposes of S.510. The bill fundamentally only addresses conventional foods, and not supplements; but it is still a bill that will adversely affect all of our health, unnecessarily raise food costs, put chains upon domestic food producers, and increase yet again our costly, parasitic Federal bureaucracy. It must be stopped.</p><p> Take action <strong><em>now</em></strong> by writing your Senators stating your firm opposition to S.510. The time for registering your opinion is short, but continued action is necessary for us to be successful. Go to <a href="http://www.thenhf.com/government_affairs/federal/s510_sample_letter.doc">www.thenhf.com/government_affairs/federal/s510_sample_letter.doc</a> for a sample letter to send to your Senator to register your opposition.</p><p> Barack Obama, Harry Reid, Nancy Pelosi, Dick Durbin, and Henry Waxman have so far been successful in their quest for a complete government takeover of health care, despite the opposition of the vast majority of Americans, who are not being listened to. In the current political and legislative atmosphere, every crack in the door for the anti-supplement, pro-Federal control and anti-individual responsibility Congressional leadership is being used to spend, tax, and hire an ever-growing mob of Federal bureaucrats.</p><p><br /></p><p><a href="http://www.thenhf.com/press_releases/pr_20_apr_2010.html">http://www.thenhf.com/press_releases/pr_20_apr_2010.html</a></p></blockquote></span>OrbitNutritionhttp://www.blogger.com/profile/04901918517839249485noreply@blogger.com0tag:blogger.com,1999:blog-218981056979396903.post-7855368093751490202010-04-18T22:47:00.001-07:002010-04-18T22:47:55.616-07:00Cutting: Setting Up Calories<span class="Apple-style-span" style="font-family: Verdana; font-size: 13px; "><b><u><span style="font-size:180%;"><span style="color:Red;">Cutting: Setting Up Calories</span></span></u></b><br /><br />I want to outline some guidelines as to how to setup calories when cutting. First, what is cutting? Cutting means shedding bodyfat while minimizing muscle loss. Many like to use the words 'weight loss', however I prefer the words 'fat loss'. One can lose bodyfat while gaining muscle and on the scale, a net weight loss of zero occurs, because while they lost fat, they gained muscle. Nobody wants to lose muscle, they want to shed body fat. So how do we setup calories for losing bodyfat?<br /><br /><b><u><span style="font-size:130%;">How Do I Setup My Maintainance Calories?</span></u></b><br /><br />There are many ways to approach this, I will go through the more complicated methods and then with finally, what I usually use and see as the simplest.<br /><br />First off, we need to determine maintainance calories. What are maintainance calories? They are the calorie amount you can eat, and not gain or lose weight. For example, if I eat at maintainance calories and I weigh 180lbs, in a week when I step on the scale, I will not see a gain or loss, I will still weigh 180lbs. Now, how do I setup these maintainance calories? Well, there are a few ways to go about this.<br /><br />To estimate maintainance calories, you can calculate and add Resting Energy Expenditure (REE), the Thermic Effect of Activity (TEA) and the Thermic Effect of Feeding (TEF). I really do not want to get into those calculations, as I see them overly complex for most people, if you want to setup your maintainance calories that way, do the calculations.<br /><br />I like <u>rough estimating maintainance*calories</u> from this method:<br /><br /><u>Females - Multiply bodyweight x 15<br />Males - Multiply bodyweight x 16</u><br /><br />Example:<br /><br /><u>Female 120lbs x 15 = 1800 calories per day<br />Male 190lbs x 16 = 3040 calories per day</u><br /><br />Ok, now that we have maintainance calories setup, lets move on to setting up calories for fat loss. First off, lets set some ideal expectations of fat loss for a given time period. It is not realistic to expect 20lbs of fat loss in a month. Generally speaking, a good range to expect to lose in a week is about 1-2lbs. If you are losing more than that, you are most likely losing muscle mass. Be aware that INITIALLY, you may experience a more profound weight loss on the scale, this can be in part due to water loss, glycogen loss, alongside fat loss, so if this initially occurs, don't wig out. Keep track of the weight change on the scale to make sure that after this initial drop in weight, that a weight loss of around 1-2lbs a week is occurring. Also, make sure you do not just use the scale as a sole indicator of progress.<br /><br /><u>What are some ways to monitor progress?</u><br /><br />-Scale progression (lbs lost on scale)<br />-Mirror<br />-How your clothes fit<br />-Bodyfat % (I only recommend skin calipers, DEXA, hydrostatic tank, and bodpod)<br />-Body Measurements (Chest, thighs, waist, arms, etc.)<br /><br /><b><u><span style="font-size:130%;">How Do I Setup My Cutting Calories?</span></u></b><br /><br />To cut you will need a calorie deficit. This means calories subtracted from your maintainance calories. Lyle Mcdonald recommends a good starting point of decreasing your calories by 20% below maintainance. This number however will vary person to person. Some may find this number to be perfect in terms of losing 1-2lbs a week, some may find it not enough, some may find it too much. In this case, calories adjustment upwards or downwards can be used. We will use the examples from above:<br /><br /><u>For Females:</u><br /><br />In the example above we used a 120lb female with a maintainance calorie amount of 1800 calories per day. So:<br /><br />120lb Female - 1800 calories (maintainance calories) x .20 = 360 calories<br />1800 calories - 360 calories = 1440 calories per day for cutting<br /><br /><u>For Males:</u><br /><br />In the example above we used a 190lbs male with a maintainance calorie amount of 3040 calories per day. So:<br /><br />190lbs Male - 3040 calories (maintainance calories) x .20 = 608 calories<br />3040 - 608 calories = 2432 calories per day for cutting<br /><br /><br /><br />So, here we have how to setup your calories for cutting. Please remember these numbers are rough estimates, and while perfect for some, may need adjustment based on your individual status. Also remember that there is more to your progress than simply what the scale says weekly, use bodyfat % changes, body measurements, etc. If you have any questions feel free to ask.*<br /><br />-trans<b>X</b><br /><br /><span style="font-size:78%;">References:<br />-The Ketogenic Diet - Lyle Mcdonald<br />-Bodyrecomposition.com</span></span>OrbitNutritionhttp://www.blogger.com/profile/04901918517839249485noreply@blogger.com1tag:blogger.com,1999:blog-218981056979396903.post-31620809349807052222010-04-18T22:45:00.000-07:002010-04-18T22:46:59.259-07:00Water, why its important<span class="Apple-style-span" style="font-family: Verdana; font-size: 13px; ">Why Water Is Important<br /><br />About 65% of your body is water:<br />- 92% of your blood is water.<br />- bones are 22% water<br />- Muscles are 75% water<br />- Brain is 75% water<br />What water does in your body:<br />- flush out waste<br />- regulates the body temperature<br />- carries nutrients and oxygen through your body<br />- Moistens the air you breathe out<br />- Protects and cushions vital organs<br />- Helps you swallow and digest<br />- Cushions joints<br /><br />What are signs of dehydration?<br />- dizziness<br />- headaches<br />- thirst (you should never be thirsty)<br />- dark pee<br />- irregular peeing habits<br />- dry throat/mouth<br />- dry/itchy skin<br /><br />What are signs of good hydration?<br />- energy-full<br />- peeing about every 4 hours (when awake)<br />- light yellow pee<br />- never thirsty<br /><br />Ins and Outs of Water<br /><br />How do I lose water?<br />- Urine (and stool), essential to remove waste from the body<br />- Sweating, to maintain body temperature under extreme stress<br />- Breathing<br />You're always "sweating" to a certain level, maybe you won't<br />have sweat beads or feel wet, but your skin is moist, and as<br />you know, water evaporates.<br /><br />How do I take water in?<br />Just as humans, animals and plants are made up largely of water.<br />Which means aside from the fluids you take in, you also get<br />significant amounts of water from foods. For example, meat on<br />average contains 30%-40% water after cooking.<br />Vegetables 85%-98% on average<br />fruits 85-90% on average<br /><br />On top of that good sources of water are:<br />- bottled water<br />- Fresh squeezed juices<br />- milk<br />- caffeine free soft drinks<br />- soups<br /><br />Bad (or poor) water sources are:<br />- coffee<br />- tea<br />- caffeine containing soft drinks<br />- alcoholic drinks<br /><br />Why are these bad? Because the caffeine and alcohol in the<br />beverages are diuretic, causing the body to lose more water<br />than it takes in from the beverage.<br /></span>OrbitNutritionhttp://www.blogger.com/profile/04901918517839249485noreply@blogger.com0tag:blogger.com,1999:blog-218981056979396903.post-37686530345533991402010-02-18T16:11:00.001-08:002010-02-18T16:11:28.779-08:00Fast and Slow Twitch Muscle Fibers<div><h1>Fast and Slow Twitch Muscle Fibers <div>Does muscle type determine sports ability?</div></h1>By <a href="http://sportsmedicine.about.com/bio/Elizabeth-Quinn-3502.htm" rel="author" target="_blank"><span style="color: #3366cc;">Elizabeth Quinn</span></a>, About.com Guide<br />
Created: October 30, 2007</div><div> </div><div>Are you a better sprinter or distance runner? Many people believe that having more fast and slow twitch muscle fibers may determine what sports athletes excel at and how they respond to training. Skeletal muscle is made up of bundles of individual muscle fibers called myocytes. Each myocyte contains many myofibrils, which are strands of proteins (actin and myosin) that can grab on to each other and pull. This shortens the muscle and causes muscle contraction. <br />
It is generally accepted that muscle fiber types can be broken down into two main types: <b>slow twitch (Type I)</b> muscle fibers and <b>fast twitch (Type II)</b> muscle fibers. Fast twitch fibers can be further categorized into <b>Type IIa</b> and <b>Type IIb</b> fibers. <br />
These distinctions seem to influence how muscles respond to training and physical activity, and each fiber type is unique in its ability to contract in a certain way. Human muscles contain a genetically determined mixture of both slow and fast fiber types. On average, we have about 50 percent slow twitch and 50 percent fast twitch fibers in most of the muscles used for movement. <br />
<br />
<b>Slow Twitch (Type I)</b><br />
The slow muscles are more efficient at using oxygen to generate more fuel (known as ATP) for continuous, extended muscle contractions over a long time. They fire more slowly than fast twitch fibers and can go for a long time before they fatigue. Therefore, slow twitch fibers are great at helping athletes run marathons and bicycle for hours. <br />
<a href="http://sportsmedicine.about.com/od/anatomyandphysiology/a/musclefatigue.htm" target="_blank"><span style="color: #3366cc;">What Causes Muscle Fatigue?</span></a> <br />
<b>Fast Twitch (Type II)</b> <br />
Because fast twitch fibers use <a href="http://adam.about.com/encyclopedia/Anaerobic.htm" target="_blank"><span style="color: #3366cc;">anaerobic</span></a> metabolism to create fuel, they are much better at generating short bursts of strength or speed than slow muscles. However, they fatigue more quickly. Fast twitch fibers generally produce the same amount of force per contraction as slow muscles, but they get their name because they are able to fire more rapidly. Having more fast twitch fibers can be an asset to a sprinter since she needs to quickly generate a lot of force. <br />
<b>Type IIa Fibers</b> <br />
These fast twitch muscle fibers are also known as intermediate fast-twitch fibers. They can use both <a href="http://adam.about.com/encyclopedia/Aerobic.htm" target="_blank"><span style="color: #3366cc;">aerobic </span></a>and anaerobic metabolism almost equally to create energy. In this way, they are a combination of Type I and Type II muscle fibers. <br />
<b>Type IIb Fibers</b> <br />
These fast twitch fibers use anaerobic metabolism to create energy and are the "classic" fast twitch muscle fibers that excel at producing quick, powerful bursts of speed. This muscle fiber has the highest rate of contraction (rapid firing) of all the muscle fiber types, but it also has a much faster rate of fatigue and can't last as long before it needs rest. <br />
<b>Fiber Type and Performance</b><br />
Our muscle fiber type may influence what sports we are naturally good at or whether we are fast or strong. Olympic athletes tend to fall into sports that match their genetic makeup. Olympic sprinters have been shown to possess about 80 percent fast twitch fibers, while those who excel in marathons tend to have 80 percent slow twitch fibers. <br />
<a href="http://sportsmedicine.about.com/od/anatomyandphysiology/a/genetics.htm" target="_blank"><span style="color: #3366cc;">Are Athletes Born or Built?</span></a> <br />
<b>Can Training Change Fiber Type?</b><br />
This is not entirely understood, and research is still looking at that question. There is some evidence showing that human skeletal muscle may switch fiber types from "fast" to "slow" due to training. <br />
These studies and journal articles offer more insight on muscle fiber research: <br />
<a href="http://www.springerlink.com/content/1137px7x66667132/" target="_blank"><span style="color: #3366cc;">High-Intensity Training and Changes in Muscle Fiber</span></a> <br />
<a href="http://www.the-aps.org/publications/classics/articles/ingalls.pdf" target="_blank"><span style="color: #3366cc;">Nature vs. Nurture: Can Exercise Really Alter Fiber Type Composition?</span></a> <br />
<a href="http://www.pubmedcentral.nih.gov/articlerender.fcgi?artid=1280565" target="_blank"><span style="color: #3366cc;">Effects of Endurance Training on Muscle Fiber</span></a> <br />
<b>What can I do to improve my performance?</b> <br />
Keep in mind that genetic differences may be dramatic at the elite levels of athletic competition. But following the <a href="http://sportsmedicine.about.com/cs/conditioning/a/aa050901a.htm" target="_blank"><span style="color: #3366cc;">principles of conditioning</span></a> can dramatically improve personal performance of a typical athlete. <br />
With consistent endurance training, muscle fibers can develop more and improve their ability to cope with and adapt to the stress of exercise. <br />
<br />
<h3>Is fiber type the number one factor that makes an elite athlete elite?</h3>Fiber type is part of a great athlete's success, but it alone is a poor predictor of performance. There are many other factors that go into determining athleticism, including <a href="http://sportsmedicine.about.com/od/sportspsychology/Sports_Psychology.htm" target="_blank"><span style="color: #3366cc;">mental preparedness</span></a>, proper <a href="http://sportsmedicine.about.com/od/sportsnutrition/Sports_Nutrition.htm" target="_blank"><span style="color: #3366cc;">nutrition</span></a> and <a href="http://sportsmedicine.about.com/od/hydrationandfluid/Drinking_Hydrating_for_Exercise.htm" target="_blank"><span style="color: #3366cc;">hydration</span></a>, getting enough <a href="http://sportsmedicine.about.com/od/sampleworkouts/a/RestandRecovery.htm" target="_blank"><span style="color: #3366cc;">rest</span></a>, and having appropriate equipment and <a href="http://sportsmedicine.about.com/od/sampleworkouts/Exercises_and_Workouts.htm" target="_blank"><span style="color: #3366cc;">conditioning</span></a>. <br />
<sub> Sources: <br />
Andersen, JL; Schjerling, P; Saltin, B. Scientific American. "Muscle, Genes and Athletic Performance" 9/2000. Page 49<br />
<br />
McArdle, W.D., Katch, F.I. & Katch,V.L. (1996). Exercise physiology : Energy, nutrition and human performance <br />
<br />
Lieber, R.L. (1992). Skeletal muscle structure and function : Implications for rehabilitation and sports medicine. Baltimore : Williams & Wilkins. <br />
<br />
Andersen, JL; Schjerling, P; Saltin, B. Muscle, Genes and Athletic Performance. Scientific American. 9/2000 <br />
<br />
Thayer R, Collins J, Noble EG, Taylor AW. A decade of aerobic endurance training: histological evidence for fibre type transformation. Journal of Sports Medicine & Phys Fitness. 2000 Dec;40(4). </sub><br />
</div>Anonymousnoreply@blogger.com1tag:blogger.com,1999:blog-218981056979396903.post-22520095728919573912010-02-18T16:08:00.001-08:002010-02-18T16:08:46.682-08:00Why Exercise Won't Make You Thin<span style="border-collapse: collapse; font-family: Arial, Verdana, Tahoma; font-size: 12px;"><div><span style="border-collapse: collapse; font-family: Arial, Verdana, Tahoma; font-size: 12px;"><span style="border-collapse: separate; font-family: 'Times New Roman'; font-size: medium;"><div style="color: black; padding-bottom: 1px; padding-left: 0px; padding-right: 0px; padding-top: 5px;">Sunday, Aug. 09, 2009</div><h1 style="color: black; line-height: 32px; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;"> Why Exercise Won't Make You Thin</h1><div style="color: black; padding-top: 5px;">By John Cloud</div><div style="clear: both; line-height: 24px !important; padding-bottom: 9px;"> </div><div style="clear: both; line-height: 24px !important; padding-bottom: 9px;"><span style="line-height: normal;"><a href="http://time/health/article/0,8599,1914857,00.html" style="color: #003366; text-decoration: underline;" target="_blank">http://www.time.com/time/health/article/0,8599,1914857,00.html</a></span></div><div style="clear: both; line-height: 24px !important; padding-bottom: 9px;">As I write this, tomorrow is Tuesday, which is a cardio day. I'll spend five minutes warming up on the VersaClimber, a towering machine that requires you to move your arms and legs simultaneously. Then I'll do 30 minutes on a stair mill. On Wednesday a personal trainer will work me like a farm animal for an hour, sometimes to the point that I am dizzy — an abuse for which I pay as much as I spend on groceries in a week. Thursday is "body wedge" class, which involves another exercise contraption, this one a large foam wedge from which I will push myself up in various hateful ways for an hour. Friday will bring a 5.5-mile run, the extra half-mile my grueling expiation of any gastronomical indulgences during the week.</div><div style="clear: both; line-height: 24px !important; padding-bottom: 9px;">I have exercised like this — obsessively, a bit grimly — for years, but recently I began to wonder: Why am I doing this? Except for a two-year period at the end of an unhappy relationship — a period when I self-medicated with lots of Italian desserts — I have never been overweight. One of the most widely accepted, commonly repeated assumptions in our culture is that if you exercise, you will lose weight. But I exercise all the time, and since I ended that relationship and cut most of those desserts, my weight has returned to the same 163 lb. it has been most of my adult life. I still have gut fat that hangs over my belt when I sit. Why isn't all the exercise wiping it out? <span><a href="http://www.time.com/time/specials/packages/0,28757,1860289,00.html" style="color: #003366; text-decoration: underline;" target="_blank">(Read "The Year in Medicine 2008: From A to Z.")</a></span></div><div style="clear: both; line-height: 24px !important; padding-bottom: 9px;">It's a question many of us could ask. More than 45 million Americans now belong to a health club, up from 23 million in 1993. We spend some $19 billion a year on gym memberships. Of course, some people join and never go. Still, as one major study — the Minnesota Heart Survey — found, more of us at least <i>say</i> we exercise regularly. The survey ran from 1980, when only 47% of respondents said they engaged in regular exercise, to 2000, when the figure had grown to 57%.</div><div style="clear: both; line-height: 24px !important; padding-bottom: 9px;">And yet obesity figures have risen dramatically in the same period: a third of Americans are obese, and another third count as overweight by the Federal Government's definition. Yes, it's entirely possible that those of us who regularly go to the gym would weigh even more if we exercised less. But like many other people, I get hungry after I exercise, so I often eat more on the days I work out than on the days I don't. Could exercise actually be <i>keeping</i> me from losing weight? <span><a href="http://link.brightcove.com/services/link/bcpid1485842900/bctid22765446001" style="color: #003366; text-decoration: underline;" target="_blank">(Watch TIME's video "How to Lose Hundreds of Pounds.")</a></span></div><div style="clear: both; line-height: 24px !important; padding-bottom: 9px;">The conventional wisdom that exercise is essential for shedding pounds is actually fairly new. As recently as the 1960s, doctors routinely advised against rigorous exercise, particularly for older adults who could injure themselves. Today doctors encourage even their oldest patients to exercise, which is sound advice for many reasons: People who regularly exercise are at significantly lower risk for all manner of diseases — those of the heart in particular. They less often develop cancer, diabetes and many other illnesses. But the past few years of obesity research show that the role of exercise in weight loss has been wildly overstated. <span><a href="http://www.time.com/time/health/article/0,8599,1839708,00.html" style="color: #003366; text-decoration: underline;" target="_blank">(Read "Losing Weight: Can Exercise Trump Genes?")</a></span></div><div style="clear: both; line-height: 24px !important; padding-bottom: 9px;">"In general, for weight loss, exercise is pretty useless," says Eric Ravussin, chair in diabetes and metabolism at Louisiana State University and a prominent exercise researcher. Many recent studies have found that exercise isn't as important in helping people lose weight as you hear so regularly in gym advertisements or on shows like <i>The Biggest Loser</i> — or, for that matter, from magazines like this one.</div><div style="clear: both; line-height: 24px !important; padding-bottom: 9px;">The basic problem is that while it's true that exercise burns calories and that you must burn calories to lose weight, exercise has another effect: it can stimulate hunger. That causes us to eat more, which in turn can negate the weight-loss benefits we just accrued. Exercise, in other words, isn't necessarily helping us lose weight. It may even be making it harder.</div><div style="clear: both; line-height: 24px !important; padding-bottom: 9px;"><b>The Compensation Problem</b><br />
Earlier this year, the peer-reviewed journal <i>PLoS ONE</i> — PLoS is the nonprofit Public Library of Science — published a remarkable study supervised by a colleague of Ravussin's, Dr. Timothy Church, who holds the rather grand title of chair in health wisdom at LSU. Church's team randomly assigned into four groups 464 overweight women who didn't regularly exercise. Women in three of the groups were asked to work out with a personal trainer for 72 min., 136 min., and 194 min. per week, respectively, for six months. Women in the fourth cluster, the control group, were told to maintain their usual physical-activity routines. All the women were asked not to change their dietary habits and to fill out monthly medical-symptom questionnaires.</div><div style="clear: both; line-height: 24px !important; padding-bottom: 9px;"><span><a href="http://www.time.com/time/specials/packages/article/0,28804,1847616_1847615,00.html" style="color: #003366; text-decoration: underline;" target="_blank">See the most common hospital mishaps.</a></span></div><div style="clear: both; line-height: 24px !important; padding-bottom: 9px;"><span><a href="http://www.time.com/time/specials/packages/article/0,28804,1903873_1903802,00.html" style="color: #003366; text-decoration: underline;" target="_blank">See how to prevent illness at any age.</a></span></div><div style="clear: both; line-height: 24px !important; padding-bottom: 9px;">The findings were surprising. On average, the women in all the groups, even the control group, lost weight, but the women who exercised — sweating it out with a trainer several days a week for six months — did not lose significantly more weight than the control subjects did. (The control-group women may have lost weight because they were filling out those regular health forms, which may have prompted them to consume fewer doughnuts.) Some of the women in each of the four groups actually gained weight, some more than 10 lb. each.</div><div style="clear: both; line-height: 24px !important; padding-bottom: 9px;">What's going on here? Church calls it compensation, but you and I might know it as the lip-licking anticipation of perfectly salted, golden-brown French fries after a hard trip to the gym. Whether because exercise made them hungry or because they wanted to reward themselves (or both), most of the women who exercised ate more than they did before they started the experiment. Or they compensated in another way, by moving around a lot less than usual after they got home. <span><a href="http://www.time.com/time/specials/2007/article/0,28804,1703763_1703764_1853207,00.html" style="color: #003366; text-decoration: underline;" target="_blank">(Read "Run For Your Lives.")</a></span></div><div style="clear: both; line-height: 24px !important; padding-bottom: 9px;">The findings are important because the government and various medical organizations routinely prescribe more and more exercise for those who want to lose weight. In 2007 the American College of Sports Medicine and the American Heart Association issued new guidelines stating that "to lose weight ... 60 to 90 minutes of physical activity may be necessary." That's 60 to 90 minutes on <i>most</i> days of the week, a level that not only is unrealistic for those of us trying to keep or find a job but also could easily produce, on the basis of Church's data, ravenous compensatory eating.</div><div style="clear: both; line-height: 24px !important; padding-bottom: 9px;">It's true that after six months of working out, most of the exercisers in Church's study were able to trim their waistlines slightly — by about an inch. Even so, they lost no more overall body fat than the control group did. Why not?</div><div style="clear: both; line-height: 24px !important; padding-bottom: 9px;">Church, who is 41 and has lived in Baton Rouge for nearly three years, has a theory. "I see this anecdotally amongst, like, my wife's friends," he says. "They're like, 'Ah, I'm running an hour a day, and I'm not losing any weight.'" He asks them, "What are you doing after you run?" It turns out one group of friends was stopping at Starbucks for muffins afterward. Says Church: "I don't think most people would appreciate that, wow, you only burned 200 or 300 calories, which you're going to neutralize with just half that muffin." <span><a href="http://www.time.com/time/magazine/article/0,9171,1902832,00.html" style="color: #003366; text-decoration: underline;" target="_blank">(Read "Too Fat? Read Your E-mail.")</a></span></div><div style="clear: both; line-height: 24px !important; padding-bottom: 9px;">You might think half a muffin over an entire day wouldn't matter much, particularly if you exercise regularly. After all, doesn't exercise turn fat to muscle, and doesn't muscle process excess calories more efficiently than fat does?</div><div style="clear: both; line-height: 24px !important; padding-bottom: 9px;">Yes, although the muscle-fat relationship is often misunderstood. According to calculations published in the journal <i>Obesity Research</i> by a Columbia University team in 2001, a pound of muscle burns approximately six calories a day in a resting body, compared with the two calories that a pound of fat burns. Which means that after you work out hard enough to convert, say, 10 lb. of fat to muscle — a major achievement — you would be able to eat only an extra 40 calories per day, about the amount in a teaspoon of butter, before beginning to gain weight. Good luck with that.</div><div style="clear: both; line-height: 24px !important; padding-bottom: 9px;">Fundamentally, humans are not a species that evolved to dispose of many extra calories beyond what we need to live. Rats, among other species, have a far greater capacity to cope with excess calories than we do because they have more of a dark-colored tissue called brown fat. Brown fat helps produce a protein that switches off little cellular units called mitochondria, which are the cells' power plants: they help turn nutrients into energy. When they're switched off, animals don't get an energy boost. Instead, the animals literally get warmer. And as their temperature rises, calories burn effortlessly. <span><a href="http://search.time.com/results.html?N=46&Ntt=Health+&+Medicine&iid=covers" style="color: #003366; text-decoration: underline;" target="_blank">(See TIME's health and medicine covers.)</a></span></div><div style="clear: both; line-height: 24px !important; padding-bottom: 9px;">Because rodents have a lot of brown fat, it's very difficult to make them obese, even when you force-feed them in labs. But humans — we're pathetic. We have so little brown fat that researchers didn't even report its existence in adults until earlier this year. That's one reason humans can gain weight with just an extra half-muffin a day: we almost instantly store most of the calories we don't need in our regular ("white") fat cells.</div><div style="clear: both; line-height: 24px !important; padding-bottom: 9px;">All this helps explain why our herculean exercise over the past 30 years — all the personal trainers, StairMasters and VersaClimbers; all the Pilates classes and yoga retreats and fat camps — hasn't made us thinner. After we exercise, we often crave sugary calories like those in muffins or in "sports" drinks like Gatorade. A standard 20-oz. bottle of Gatorade contains 130 calories. If you're hot and thirsty after a 20-minute run in summer heat, it's easy to guzzle that bottle in 20 seconds, in which case the caloric expenditure and the caloric intake are probably a wash. From a weight-loss perspective, you would have been better off sitting on the sofa knitting.</div><div style="clear: both; line-height: 24px !important; padding-bottom: 9px;"><span><a href="http://www.time.com/time/photogallery/0,29307,1626481,00.html" style="color: #003366; text-decoration: underline;" target="_blank">See pictures of what makes you eat more food.</a></span></div><div style="clear: both; line-height: 24px !important; padding-bottom: 9px;"><span><a href="http://link.brightcove.com/services/link/bcpid1485842900/bctid14218770001" style="color: #003366; text-decoration: underline;" target="_blank">Watch a video about fitness gadgets.</a></span></div><div style="clear: both; line-height: 24px !important; padding-bottom: 9px;"><b>Self-Control Is like a Muscle</b><br />
Many people assume that weight is mostly a matter of willpower — that we can learn both to exercise and to avoid muffins and Gatorade. A few of us can, but evolution did not build us to do this for very long. In 2000 the journal <i>Psychological Bulletin</i>published a paper by psychologists Mark Muraven and Roy Baumeister in which they observed that self-control is like a muscle: it weakens each day after you use it. If you force yourself to jog for an hour, your self-regulatory capacity is proportionately enfeebled. Rather than lunching on a salad, you'll be more likely to opt for pizza.</div><div style="clear: both; line-height: 24px !important; padding-bottom: 9px;">Some of us can will ourselves to overcome our basic psychology, but most of us won't be very successful. "The most powerful determinant of your dietary intake is your energy expenditure," says Steven Gortmaker, who heads Harvard's Prevention Research Center on Nutrition and Physical Activity. "If you're more physically active, you're going to get hungry and eat more." Gortmaker, who has studied childhood obesity, is even suspicious of the playgrounds at fast-food restaurants. "Why would they build those?" he asks. "I know it sounds kind of like conspiracy theory, but you have to think, if a kid plays five minutes and burns 50 calories, he might then go inside and consume 500 calories or even 1,000." <span><a href="http://www.time.com/time/health/article/0,8599,1897920,00.html" style="color: #003366; text-decoration: underline;" target="_blank">(Read "Why Kids' Exercise Matters Less Than We Think.")</a></span></div><div style="clear: both; line-height: 24px !important; padding-bottom: 9px;">Last year the <i>International Journal of Obesity</i> published a paper by Gortmaker and Kendrin Sonneville of Children's Hospital Boston noting that "there is a widespread assumption that increasing activity will result in a net reduction in any energy gap" — <i>energy gap</i> being the term scientists use for the difference between the number of calories you use and the number you consume. But Gortmaker and Sonneville found in their 18-month study of 538 students that when kids start to exercise, they end up eating more — not just a little more, but an average of 100 calories more than they had just burned.</div><div style="clear: both; line-height: 24px !important; padding-bottom: 9px;">If evolution didn't program us to lose weight through exercise, what did it program us to do? Doesn't exercise do anything?</div><div style="clear: both; line-height: 24px !important; padding-bottom: 9px;">Sure. It does plenty. In addition to enhancing heart health and helping prevent disease, exercise improves your mental health and cognitive ability. A study published in June in the journal <i>Neurology</i> found that older people who exercise at least once a week are 30% more likely to maintain cognitive function than those who exercise less. Another study, released by the University of Alberta a few weeks ago, found that people with chronic back pain who exercise four days a week have 36% less disability than those who exercise only two or three days a week.</div><div style="clear: both; line-height: 24px !important; padding-bottom: 9px;">But there's some confusion about whether it is <i>exercise</i> — sweaty, exhausting, hunger-producing bursts of activity done exclusively to benefit our health — that leads to all these benefits or something far simpler: regularly moving during our waking hours. We all need to move more — the Centers for Disease Control and Prevention says our leisure-time physical activity (including things like golfing, gardening and walking) has decreased since the late 1980s, right around the time the gym boom really exploded. But do we need to stress our bodies at the gym?</div><div style="clear: both; line-height: 24px !important; padding-bottom: 9px;">Look at kids. In May a team of researchers at Peninsula Medical School in the U.K. traveled to Amsterdam to present some surprising findings to the European Congress on Obesity. The Peninsula scientists had studied 206 kids, ages 7 to 11, at three schools in and around Plymouth, a city of 250,000 on the southern coast of England. Kids at the first school, an expensive private academy, got an average of 9.2 hours per week of scheduled, usually rigorous physical education. Kids at the two other schools — one in a village near Plymouth and the other an urban school — got just 2.4 hours and 1.7 hours of PE per week, respectively.</div><div style="clear: both; line-height: 24px !important; padding-bottom: 9px;">To understand just how much physical activity the kids were getting, the Peninsula team had them wear ActiGraphs, light but sophisticated devices that measure not only the amount of physical movement the body engages in but also its intensity. During four one-week periods over consecutive school terms, the kids wore the ActiGraphs nearly every waking moment.</div><div style="clear: both; line-height: 24px !important; padding-bottom: 9px;">And no matter how much PE they got during school hours, when you look at the whole day, the kids from the three schools moved the same amount, at about the same intensity. The kids at the fancy private school underwent significantly more physical activity before 3 p.m., but overall they didn't move more. "Once they get home, if they are very active in school, they are probably staying still a bit more because they've already expended so much energy," says Alissa Frémeaux, a biostatistician who helped conduct the study. "The others are more likely to grab a bike and run around after school."</div><div style="clear: both; line-height: 24px !important; padding-bottom: 9px;">Another British study, this one from the University of Exeter, found that kids who regularly move in short bursts — running to catch a ball, racing up and down stairs to collect toys — are just as healthy as kids who participate in sports that require vigorous, sustained exercise.</div><div style="clear: both; line-height: 24px !important; padding-bottom: 9px;"><span><a href="http://www.time.com/time/specials/packages/0,28757,1824402,00.html" style="color: #003366; text-decoration: underline;" target="_blank">See nine kid foods to avoid.</a></span></div><div style="clear: both; line-height: 24px !important; padding-bottom: 9px;"><span><a href="http://www.time.com/time/covers/0,16641,20080623,00.html" style="color: #003366; text-decoration: underline;" target="_blank">Read "Our Super-Sized Kids."</a></span></div><div style="clear: both; line-height: 24px !important; padding-bottom: 9px;">Could pushing people to exercise more actually be contributing to our obesity problem? In some respects, yes. Because exercise depletes not just the body's muscles but the brain's self-control "muscle" as well, many of us will feel greater entitlement to eat a bag of chips during that lazy time after we get back from the gym. This explains why exercise could make you heavier — or at least why even my wretched four hours of exercise a week aren't eliminating all my fat. It's likely that I am more sedentary during my nonexercise hours than I would be if I didn't exercise with such Puritan fury. If I exercised less, I might feel like walking more instead of hopping into a cab; I might have enough energy to shop for food, cook and then clean instead of ordering a satisfyingly greasy burrito.</div><div style="clear: both; line-height: 24px !important; padding-bottom: 9px;"><b>Closing the Energy Gap</b><br />
The problem ultimately is about not exercise itself but the way we've come to define it. Many obesity researchers now believe that very frequent, low-level physical activity — the kind humans did for tens of thousands of years before the leaf blower was invented — may actually work better for us than the occasional bouts of exercise you get as a gym rat. "You cannot sit still all day long and then have 30 minutes of exercise without producing stress on the muscles," says Hans-Rudolf Berthoud, a neurobiologist at LSU's Pennington Biomedical Research Center who has studied nutrition for 20 years. "The muscles will ache, and you may not want to move after. But to burn calories, the muscle movements don't have to be extreme. It would be better to distribute the movements throughout the day."</div><div style="clear: both; line-height: 24px !important; padding-bottom: 9px;">For his part, Berthoud rises at 5 a.m. to walk around his neighborhood several times. He also takes the stairs when possible. "Even if people can get out of their offices, out from in front of their computers, they go someplace like the mall and then take the elevator," he says. "This is the real problem, not that we don't go to the gym enough." <span><a href="http://www.time.com/time/health/article/0,8599,1827106,00.html" style="color: #003366; text-decoration: underline;" target="_blank">(Read "Is There a Laziness Gene?")</a></span></div><div style="clear: both; line-height: 24px !important; padding-bottom: 9px;">I was skeptical when Berthoud said this. Don't you need to raise your heart rate and sweat in order to strengthen your cardiovascular system? Don't you need to push your muscles to the max in order to build them?</div><div style="clear: both; line-height: 24px !important; padding-bottom: 9px;">Actually, it's not clear that vigorous exercise like running carries more benefits than a moderately strenuous activity like walking while carrying groceries. You regularly hear about the benefits of exercise in news stories, but if you read the academic papers on which these stories are based, you frequently see that the research subjects who were studied didn't clobber themselves on the elliptical machine. A routine example: in June the Association for Psychological Science issued a news release saying that "physical exercise ... may indeed preserve or enhance various aspects of cognitive functioning." But in fact, those who had better cognitive function merely walked more and climbed more stairs. They didn't even walk faster; walking speed wasn't correlated with cognitive ability.</div><div style="clear: both; line-height: 24px !important; padding-bottom: 9px;">There's also growing evidence that when it comes to preventing certain diseases, losing weight may be more important than improving cardiovascular health. In June, Northwestern University researchers released the results of the longest observational study ever to investigate the relationship between aerobic fitness and the development of diabetes. The results? Being aerobically fit was far less important than having a normal body mass index in preventing the disease. And as we have seen, exercise often does little to help heavy people reach a normal weight. <span><a href="http://www.time.com/time/specials/packages/article/0,28804,1903873_1903837_1903831,00.html" style="color: #003366; text-decoration: underline;" target="_blank">(Read "Physical Fitness — How Not to Get Sick.")</a></span></div><div style="clear: both; line-height: 24px !important; padding-bottom: 9px;">So why does the belief persist that exercise leads to weight loss, given all the scientific evidence to the contrary? Interestingly, until the 1970s, few obesity researchers promoted exercise as critical for weight reduction. As recently as 1992, when a stout Bill Clinton became famous for his jogging and McDonald's habits, the <i>American Journal of Clinical Nutrition</i> published an article that began, "Recently, the interest in the potential of adding exercise to the treatment of obesity has increased." The article went on to note that incorporating exercise training into obesity treatment had led to "inconsistent" results. "The increased energy expenditure obtained by training may be compensated by a decrease in non-training physical activities," the authors wrote.</div><div style="clear: both; line-height: 24px !important; padding-bottom: 9px;">Then how did the exercise-to-lose-weight mantra become so ingrained? Public-health officials have been reluctant to downplay exercise because those who are more physically active are, overall, healthier. Plus, it's hard even for experts to renounce the notion that exercise is essential for weight loss. For years, psychologist Kelly Brownell ran a lab at Yale that treated obese patients with the standard, drilled-into-your-head combination of more exercise and less food. "What we found was that the treatment of obesity was very frustrating," he says. Only about 5% of participants could keep the weight off, and although those 5% were more likely to exercise than those who got fat again, Brownell says if he were running the program today, "I would probably reorient toward food and away from exercise." In 2005, Brownell co-founded Yale's Rudd Center for Food Policy and Obesity, which focuses on food marketing and public policy — not on encouraging more exercise.</div><div style="clear: both; line-height: 24px !important; padding-bottom: 9px;">Some research has found that the obese already "exercise" more than most of the rest of us. In May, Dr. Arn Eliasson of the Walter Reed Army Medical Center reported the results of a small study that found that overweight people actually expend significantly more calories every day than people of normal weight — 3,064 vs. 2,080. He isn't the first researcher to reach this conclusion. As science writer Gary Taubes noted in his 2007 book <i>Good Calories, Bad Calories: Fats, Carbs, and the Controversial Science of Diet and Health,</i> "The obese tend to expend more energy than lean people of comparable height, sex, and bone structure, which means their metabolism is typically burning off more calories rather than less."</div><div style="clear: both; line-height: 24px !important; padding-bottom: 9px;">In short, it's what you eat, not how hard you try to work it off, that matters more in losing weight. You should exercise to improve your health, but be warned: fiery spurts of vigorous exercise could lead to weight gain. I love how exercise makes me feel, but tomorrow I might skip the VersaClimber — and skip the blueberry bar that is my usual postexercise reward.</div><div style="clear: both; line-height: 24px !important; padding-bottom: 9px;"><span><a href="http://www.time.com/time/specials/2008/top10/article/0,30583,1855948_1864255,00.html" style="color: #003366; text-decoration: underline;" target="_blank">See the top 10 food trends of 2008.</a></span></div><div style="clear: both; line-height: 24px !important; padding-bottom: 9px;"><span><a href="http://www.time.com/time/specials/2007/0,28757,1626795,00.html" style="color: #003366; text-decoration: underline;" target="_blank">See a special report on the science of appetite.</a></span></div></span></span></div><div><span style="border-collapse: collapse; font-family: Arial, Verdana, Tahoma; font-size: 12px;"><br />
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</span></div><blockquote class="gmail_quote" style="border-left-color: rgb(204, 204, 204); border-left-style: solid; border-left-width: 1px; margin-bottom: 0px; margin-left: 0.8ex; margin-right: 0px; margin-top: 0px; padding-left: 1ex;"> The latest health news is a surprise: “Exercise won’t make you thin.” </blockquote><blockquote class="gmail_quote" style="border-left-color: rgb(204, 204, 204); border-left-style: solid; border-left-width: 1px; margin-bottom: 0px; margin-left: 0.8ex; margin-right: 0px; margin-top: 0px; padding-left: 1ex;"> </blockquote><blockquote class="gmail_quote" style="border-left-color: rgb(204, 204, 204); border-left-style: solid; border-left-width: 1px; margin-bottom: 0px; margin-left: 0.8ex; margin-right: 0px; margin-top: 0px; padding-left: 1ex;"> That Time magazine cover story appeared following a visit by one of its reporters to our campus. So, I feel compelled to offer a correction to a story that drifted off course to the conclusion that exercise is not useful for weight loss and weight management. Granted, exercise and its benefits can be a complex story. Even our own scientists discuss the relative importance of eating less or exercising more to lose weight and keep it off. To use a journalistic term, these findings would make interesting “sidebars” to a main story. However, to conclude that exercise is “useless” in the management of body weight is sending an unhealthy message. Most scientific evidence based on animal and human studies shows that regular exercise is a critical component of weight loss and weight control. Right now, only about five-percent of the U.S. adult population meets the current national recommendation of 30 minutes of moderate intensity exercise five days a week, when exercise level is objectively measured. So any story that discourages exercise is counterproductive. The Time article raised three issues to incorrectly conclude exercise won’t help you lose weight. </blockquote><blockquote class="gmail_quote" style="border-left-color: rgb(204, 204, 204); border-left-style: solid; border-left-width: 1px; margin-bottom: 0px; margin-left: 0.8ex; margin-right: 0px; margin-top: 0px; padding-left: 1ex;"> </blockquote><blockquote class="gmail_quote" style="border-left-color: rgb(204, 204, 204); border-left-style: solid; border-left-width: 1px; margin-bottom: 0px; margin-left: 0.8ex; margin-right: 0px; margin-top: 0px; padding-left: 1ex;"> First issue - eating less is really the only way to lose weight. Yes, it is obviously easier to eat less than to exercise more. But many individuals have successfully lost weight simply by increasing exercise. It can be done. The physiology is real. Bodies stay at the same weight when a caloric balance is achieved. Under controlled laboratory conditions we see that when the amount of calories eaten equals calories used by activity and exercise, then weight remains the same. Participants lose weight when they use more calories than they eat and gain weight when they eat more calories than they use up. That means the body doesn’t care whether it loses calories by eating less or exercising more, the response is the same; weight is lost. So a diet in which you cut 300 calories a day will have more or less the same effect as activity that expends 300 extra calories a day. So, it may be easier to reduce your calories by eating less than by exercising more, but this does not mean exercise is “useless.” In fact, we gain many other health benefits by exercising, like lower blood pressure and a healthier heart and cardiovascular system. </blockquote><blockquote class="gmail_quote" style="border-left-color: rgb(204, 204, 204); border-left-style: solid; border-left-width: 1px; margin-bottom: 0px; margin-left: 0.8ex; margin-right: 0px; margin-top: 0px; padding-left: 1ex;"> </blockquote><blockquote class="gmail_quote" style="border-left-color: rgb(204, 204, 204); border-left-style: solid; border-left-width: 1px; margin-bottom: 0px; margin-left: 0.8ex; margin-right: 0px; margin-top: 0px; padding-left: 1ex;"> Second issue - people succumb to so-called dietary compensation, meaning that after exercising, we get hungry and eat more, or “reward” ourselves with a snack. The fact is that millions of regularly active people tend to be normal weight. They may eat more, but it equals their level of energy expenditure. For instance, elite athletes in physically demanding sports may consume on a regular basis more than 5,000 calories per day and yet be quite lean and muscular. For the general public, we should base the main message on the preponderance of the evidence, which says that if you exercise regularly you will increase your caloric intake to meet the demand of your physically active lifestyle. I know of no credible evidence demonstrating that people overindulge in food just because they engaged in a bout of exercise. Such people can undoubtedly be found, but it is a small minority among those who engage in exercise. In the aggregate, we know of no study that concludes exercise causes enough overeating to increase body weight and reverse the health benefits. However, we do know that appetite is typically depressed after a bout of vigorous exercise. As a matter of fact, regular exercise is one of the most efficient ways to help keep caloric intake at the right level for you. </blockquote><blockquote class="gmail_quote" style="border-left-color: rgb(204, 204, 204); border-left-style: solid; border-left-width: 1px; margin-bottom: 0px; margin-left: 0.8ex; margin-right: 0px; margin-top: 0px; padding-left: 1ex;"> </blockquote><blockquote class="gmail_quote" style="border-left-color: rgb(204, 204, 204); border-left-style: solid; border-left-width: 1px; margin-bottom: 0px; margin-left: 0.8ex; margin-right: 0px; margin-top: 0px; padding-left: 1ex;"> Final issue - those who exercise regularly may offset the effort by reducing their other daily activity and thus expend fewer calories than expected. This particular issue is complex as there are considerable individual differences in post exercise behavior. There are a few studies on both sides of this issue, but on balance more studies show that such compensation does not occur. Ironically just as the TIME issue came out, a group of researchers from Duke University published results showing daily exercise did not lead to a decrease in other activity for the remainder of the day. </blockquote><blockquote class="gmail_quote" style="border-left-color: rgb(204, 204, 204); border-left-style: solid; border-left-width: 1px; margin-bottom: 0px; margin-left: 0.8ex; margin-right: 0px; margin-top: 0px; padding-left: 1ex;"> </blockquote><blockquote class="gmail_quote" style="border-left-color: rgb(204, 204, 204); border-left-style: solid; border-left-width: 1px; margin-bottom: 0px; margin-left: 0.8ex; margin-right: 0px; margin-top: 0px; padding-left: 1ex;"> Despite the confusion caused by the latest headline, we should rely on the vast majority of evidence that shows moderate activity or exercise should be part of any plan to lose weight, keep it off, and become healthier. </blockquote><blockquote class="gmail_quote" style="border-left-color: rgb(204, 204, 204); border-left-style: solid; border-left-width: 1px; margin-bottom: 0px; margin-left: 0.8ex; margin-right: 0px; margin-top: 0px; padding-left: 1ex;"> </blockquote><blockquote class="gmail_quote" style="border-left-color: rgb(204, 204, 204); border-left-style: solid; border-left-width: 1px; margin-bottom: 0px; margin-left: 0.8ex; margin-right: 0px; margin-top: 0px; padding-left: 1ex;"> Claude Bouchard, Ph.D.</blockquote><blockquote class="gmail_quote" style="border-left-color: rgb(204, 204, 204); border-left-style: solid; border-left-width: 1px; margin-bottom: 0px; margin-left: 0.8ex; margin-right: 0px; margin-top: 0px; padding-left: 1ex;"> Executive Director</blockquote><blockquote class="gmail_quote" style="border-left-color: rgb(204, 204, 204); border-left-style: solid; border-left-width: 1px; margin-bottom: 0px; margin-left: 0.8ex; margin-right: 0px; margin-top: 0px; padding-left: 1ex;"> Pennington Biomedical Research Center</blockquote><blockquote class="gmail_quote" style="border-left-color: rgb(204, 204, 204); border-left-style: solid; border-left-width: 1px; margin-bottom: 0px; margin-left: 0.8ex; margin-right: 0px; margin-top: 0px; padding-left: 1ex;"> Baton Rouge, LA</blockquote></span><div><br />
</div>====================================<div><br />
</div><div><span style="color: #333333; font-family: Verdana, Arial, sans-serif; font-size: 12px; line-height: 16px;"><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 5px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 5px;"> <b>By Cedric X. Bryant, Ph.D., F.A.C.S.M., Chief Science Officer, American Council on Exercise</b></div><div style="float: right; margin-bottom: 5px; margin-left: 10px; margin-right: 0px; margin-top: 1em; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; width: 300px;"> <div style="background-color: #fbda79; border-bottom-color: rgb(145, 145, 145); border-bottom-style: solid; border-bottom-width: 1px; border-left-color: rgb(145, 145, 145); border-left-style: solid; border-left-width: 1px; border-right-color: rgb(145, 145, 145); border-right-style: solid; border-right-width: 1px; border-top-color: rgb(145, 145, 145); border-top-style: solid; border-top-width: 1px; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 10px; padding-bottom: 4px; padding-left: 4px; padding-right: 4px; padding-top: 4px;"> <b>Update:</b> The researchers at Pennington Biomedical Research Center that were quoted in the Time article respond to the author’s inaccuracies in a <a href="http://www.pbrc.edu/News/Featured_Stories/Story.asp?id=17" style="color: #145698; outline-color: initial; outline-style: none; outline-width: initial; text-decoration: none;" target="_blank" title="http://www.pbrc.edu/News/Featured_Stories/Story.asp?id=17">follow-up statement</a>.</div></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 5px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 5px;">The cover story of the August 9, 2009, issue of <i>Time</i> magazine featured an article entitled, “<a href="http://www.time.com/time/health/article/0,8599,1914857-1,00.html" style="color: #145698; outline-color: initial; outline-style: none; outline-width: initial; text-decoration: none;" target="_blank">Why Exercise Won’t Make You Thin</a>.” In this piece, author John Cloud made several inaccurate and unsubstantiated claims regarding the value of exercise, particularly as it relates to weight loss. What follows is a summary of some of the most misleading assertions made in this highly publicized article, as well as the American Council on Exercise’s response to these assertions:</div><ul style="list-style-position: initial; list-style-type: disc; margin-bottom: 0px; margin-left: 30px; margin-right: 0px; margin-top: 10px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;"><li style="margin-bottom: 2em; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;">First and foremost, the article categorically implies that exercise has no meaningful role in weight loss. Such a conclusion is as false as it is reckless. The author’s “evidence” is the fact that he has “gut fat that hangs over his belt when he sits,” despite maintaining a regular exercise habit. In all likelihood, his unwanted abdominal girth is probably a by-product of genetics and/or consuming more calories than he expends.</li>
<li style="margin-bottom: 2em; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;">Weight loss and maintenance are a matter of simple accounting that is dependent upon energy balance. In order for weight loss to occur, individuals must burn more calories than they consume. Regrettably, many individuals who regularly exercise are unable to meet their weight-loss goals because they eat too much. In reality, however, their “personal weight situation” and overall health profile would be far worse were it not for the extra calories they expend while exercising.</li>
<li style="margin-bottom: 2em; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;">An overwhelming body of scientific evidence exists that confirms the positive role that exercise plays in weight loss and maintenance (Hill and Wyatt, 2005; Jakicic and Gallagher, 2003; Jakicic et al., 2001). These findings refute the notion (advanced by the author) that exercise impairs weight-loss efforts by substantially and uncontrollably increasing appetite. Recent research suggests that appetite may be suppressed for 60-90 minutes following vigorous exercise by affecting the release of certain appetite hormones. It also appears that aerobic exercise is more effective at suppressing appetite than non-aerobic forms of exercise (Broom et al., 2009). In general, individuals who participate in moderate exercise tend to eat approximately the same number of calories (or only slightly more) than they would if they did not exercise. Elite-level athletes typically consume high volumes of food after their exercise workouts, but they almost always expend more calories than they consumed (Blundell and King, 1999). It is important to keep in mind, however, that appetite is influenced several factors and is a very complex process making it difficult to generalize the impact of exercise on appetite. The bottom-line is that exercise and diet go hand-in-hand with successful weight management.</li>
<li style="margin-bottom: 2em; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;">Surprisingly (and disappointingly) the author failed to mention the tremendously important role that exercise plays in the maintenance of weight loss. According to data from the renowned National Weight Control Registry, consistent exercise participation is the single best predictor of long-term weight maintenance. In others words, if individuals want to be successful in getting off the weight-loss rollercoaster (i.e., repeatedly losing weight and regaining it), they need to regularly engage in physical activity.</li>
<li style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;">Another particularly bothersome portion of the article was the misleading comments regarding children and physical activity. A preponderance of evidence shows that kids are often less active after school, not more active as the article implies. As such, community-based youth fitness programs and high-quality school physical education programs are much needed. The available statistics support the fact that well-designed fitness programs aimed at encouraging children to be more active and maintain a healthy body weight remain a significant priority (HHS, 2008).</li>
</ul><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 5px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 5px;">Needless to say, readers of this article in <i>Time </i>are likely to conclude that exercise is of little to no benefit to them, which makes its publication in such a high profile and respected magazine so disappointing—and possibly even dangerous. Given the enormous economic costs associated with obesity (approximately $147 billion annually), we should be promoting and advocating scientifically proven healthful behaviors like regular exercise participation whenever and wherever we can. Beyond its weight-control benefits, regular exercise provides a plethora of health benefits, including the treatment and prevention of a wide variety of chronic illnesses (heart disease, hypertension, diabetes, certain types of cancer, to name a few), an enhancement of psychological health and well-being, and an improvement in the overall quality of life throughout the human lifespan.</div><hr style="background-color: #666666; border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; color: #666666; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; min-height: 1px;" /> <div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 5px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 5px;"><b>References</b></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 5px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 5px;"> Blundell, J.E. & King, N.A. (1999). Physical activity and regulation of food intake: Current evidence. <i>Medicine & Science in Sports & Exercise</i>, 31, 11 Suppl., S573-S583.</div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 5px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 5px;"> Broom, D.R. et al. (2009). Influence of resistance and aerobic exercise on hunger, circulating levels of acylated ghrelin, peptide YY in healthy males.<i>American Journal of Regulatory, Integrative and Comparative Physiology</i>, 296, 1, R29-35.</div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 5px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 5px;">Hill, J.O. and Wyatt, H.R. (2005). Role of physical activity in preventing and treating obesity. <i>Journal of Applied Physiology</i>, 99, 765-770.</div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 5px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 5px;">Jakicic, J.M. & Gallagher, K.I. (2003). Exercise considerations for the sedentary, overweight adult. <i>Exercise and Sport Sciences Reviews</i>, 31, 2, 91-95.</div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 5px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 5px;">Jakicic, J.M. et al. (2001). ACSM position stand on the appropriate intervention strategies for weight loss and prevention of weight regain for adults.<i>Medicine & Science in Sports & Exercise</i>, 33, 2145-2156.</div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 5px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 5px;">U.S. Department of Health and Human Services (2008). <i>2008 Physical Activity Guidelines for Americans</i>. Washington, D.C.: Department of Health and Human Services.</div></span></div>Anonymousnoreply@blogger.com0tag:blogger.com,1999:blog-218981056979396903.post-23395495922936279552010-02-18T07:11:00.001-08:002010-02-18T07:11:07.020-08:00Wannabebig - The Original Routinehttp://www.wannabebig.com/training/routines/wannabebig-the-original-routine/<br />
Wannabebig - The Original Routine<br />
Posted by Daniel Clough on September 21st, 2001<br />
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First of all let me congratulate you on taking the first step to building a better body.<br />
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Right before we get into the details we should go through some basics quickly as well as explain why this program can work for you.<br />
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To grow you need to get into the gym, train hard and then rest. Resting is where the actual muscle growth takes place not in the gym. This is the typical beginners mistake. He or she will train too much and rest too little. When you are in the gym you break down your muscles. You then leave and they will recover and given enough rest and food they will recover bigger ! Simple huh ? Well kinda…<br />
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Below are the basic principles on which our routine is based on…<br />
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Compound Exercises<br />
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Compound exercises are the exercises that place the most stress on your body and often require many muscles to perform the movement, thus stimulating more muscle growth.. The deadlift is a good example. Although this movement is often classed as a lower/uper back exercise to pull off this movement you need to use your legs and much of the upper body. This in turn stimulates more growth.<br />
Do I need to tell you that compound exercises are the cornerstone of the Wannabebig routine ? I didn’t think so !<br />
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Rest/Recovery<br />
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You grow out of the gym not in it ! Therefore to make your muscles bigger you need to work them hard in the gym and then give enough resting time to allow them to recover. Our routine is constructed so you get maximumn recovery time between workouts and muscle groups.<br />
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So with a combination of the above you will have no choice BUT to grow!<br />
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All that is needed know is the actual routine. Although there may be certain terms you do not understand in the routine, we have links to descriptions and movies of all exercises listed aswell as a full glossary to make things clear ! Good luck!<br />
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Introduction<br />
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Are you ready to totally transform your physique ? If so then the Wanna Be Big training routine is for you. Whether you’re a newbie to the game or an experienced bodybuilder you can make great gains with this routine.<br />
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Just absorb the the knowledge here and then hit the iron HARD. You have no choice but to grow.<br />
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First of all I would like to get across the point that this routine is for real. There are no supplements you must take, no books to buy and no money to send in. This is just an effective routine that can help you put on muscle like you wouldn’t believe.<br />
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With that out of the way, lets get down to business. The Wanna Be Big routine is sensibly split in to sections to help you understand it in a logical way.<br />
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Routine Split and Exercise Selection<br />
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Day 1 : Chest and Back<br />
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Chest <br />
Flat Barbell Bench Press : 2 x 6-8 reps<br />
Low Incline Dumbbell Press : 2 x 6-8 reps<br />
Dips : 2 x 6-8 reps<br />
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Back <br />
Chin ups : 2 x 6-8 reps<br />
Deadlifts : 2 x 6-8 reps<br />
Barbell Rows : 2 x 6-8 reps<br />
Shrugs : 1 x 10 reps<br />
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Day 2 : OFF<br />
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Day 3 : Legs<br />
Squats : 2 x 6-8 reps<br />
Hack Squats : 2 x 6-8 reps<br />
Leg Curls : 2 x 6-8 reps<br />
Straight Legged Deadlifts : 2 x 6-8 reps<br />
Standing Calve Raises : 4 x 10 reps<br />
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Day 4 : OFF<br />
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Day 5 : Shoulders, Triceps and Biceps<br />
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Shoulders <br />
Military Press in Rack : 2 x 6-8 reps<br />
Seated Dumbbell Press : 2 x 6-8 reps<br />
Standing Lateral Raises : 2 x 10 reps<br />
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Triceps<br />
Narrow Grip bench Press : 2 x 6-8 reps<br />
French Press : 2 x 6-8 reps<br />
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Biceps<br />
Barbell Curls : 2 x 6-8 reps<br />
Hammer Curls : 1 x 6-8 reps<br />
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Day 6 : OFF<br />
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Day 7 : OFF<br />
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Abs to be done on any training day of personal choice.<br />
Crunches : 4 x 8-10 reps<br />
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So you now should know exactly what you should be doing each day of the week.<br />
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If you are unsure of how to do any of the above exercises then you can find an extensive collection of exercise descriptions, illustrated examples and movies here<br />
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When performing any of the above exercises the most important thing to remember is to always use good form. This will ensure you continue to progress and limits chances of an injuries.<br />
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Progression is the key. Always try to progress on each exercise, each week. Whether it is an extra couple of reps on a weight you used last week or perhaps the same amount of reps with an extra 2.5 KG’s. These might seem like small amounts but these small amounts gradually add up to considerable progress.<br />
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Just get in the gym and do it. Make every training session, every set and every rep count and you will get there believe me. Take a read through our FAQ section that should answer any outstanding queries you may have.<br />
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Frequently Answered Questions<br />
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Q - Should I check with my doctor before I carry out this routine ?<br />
A - Yes, without a doubt.<br />
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Q - What does 2 x 6-8 reps mean ?<br />
A - The “2″ stands for 2 sets and the “x 6-8″ stands for 6-8 repetitions.<br />
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Q - What do sets and reps mean ?<br />
A - A rep or repetition is a single exercise movement. For example when you perform the bench press one rep is where you lower the bar to your chest from the starting position and then return to the starting position. A set consists of a certain number of reps or repetitions.<br />
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Q - How long should each session take ?<br />
A - Each session should generally not take longer than an hour.<br />
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Q - How long should I rest in between each set ?<br />
A - Its up to you really. You should try and give yourself a few minutes to regain your breath or at least and to recover from the previous set. Do what feels right for you and enables you to finish no longer than an hour 15 mins.<br />
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Q - How long should I stick with this routine ?<br />
A - For as long as you progress with it. That’s what its all about, progressing. When you stop being able to add on those extra reps or plates each week is the time to think of something new.<br />
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Q - Are you going to be publishing any other routines ?<br />
A - Yes we will. Depending on the demand we will be having other routines.<br />
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Q - I am still unsure about something and would like to ask some questions, can I ?<br />
A - Sure, we would be happy to answer any questions you have or clear anything up. I would suggest you post them on the Wannabebig Forums where I or our other members can answer you!<br />
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Summary<br />
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So by now you should be all set and ready to start training.. You should be familiar with the exercise selection and any queries you had should have been answered by out FAQ section.<br />
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However although this is supposed to be a training routine we thought we would throw in some nutrition and supplement tips for you. First of all, you should realise nutrition is THE most important factor in achieving your goals. You body will not develop unless you feed it the nutrients it needs to recover from your workouts.<br />
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Now of course we can’t give any precise personalized diet tips as everyone has different goals but we can give you some rough pointers to keep you on track.<br />
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Eat Clean. This can’t be stressed enough. You can’t build a good body on pizza, chips and burgers. It just isn’t going to happen. You need to feed your body good quality carbs, protein and fat sources and each meal should have a healthy amount or each one.<br />
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Eat smaller more frequent meals. 6 smaller meals a day are far better than 3 large ones a day. Whether your goal is to lost fat or to put on mass, this approach is best. Eating more regularly keeps the metabolism high which helps you to burn more fat as well as keeping your energy levels good throughout the day.<br />
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Count calories. Putting on mass, or dieting for fat loss will mean you have to manipulate calorie totals to achieve your goals. If you do not count your calories, then how do you know you are eating the right amount for your goal, or how can you change your plan if you do not know what to change.<br />
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OK, we’ll round up with a few pointers on supplements. The key word is supplement !! They are exactly what they are, a supplement to a good diet. Too many people take pay more attention to supplements, than they do their diet ! Remember they are not miracle workers and in fact play a small part in bodybuilding compared to training and diet. You can make excellent gains with them.<br />
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However saying that, if your diet and training is intact, supplements can help give you that extra edge. Check out AtLarge Nutrition for high quality, solid supplements<br />
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Good luck and train hard!<br />
<br />
Written by Daniel CloughAnonymousnoreply@blogger.com0tag:blogger.com,1999:blog-218981056979396903.post-17234059697420799692010-02-18T07:03:00.000-08:002010-02-18T07:03:23.384-08:00Wannabebig 1.1 - An Improved Routine by Maki Riddington on June 11th, 2007<br />
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http://www.wannabebig.com/training/routines-and-programs/wannabebig-11-an-improved-routine/#printpreview<br />
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Finding the perfect training program is like dating a Victoria secret model - the chances of it happening are next to impossible. However finding a good program that will give you a great return on the time, sweat, and work you’ve invested is possible.<br />
<br />
After six years of feedback and many positive testimonies, the Wannabebig routine is being revamped.<br />
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Looking back at the original Wannabebig Routine there are areas that could def improved upon. The revised version took these points into consideration and made a good program even better.<br />
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Cons of Wannabebig Routine 1<br />
Each muscle is only targeted once per week. In a span of a month each muscle is stimulated four times.<br />
Muscles may not get stimulated enough in a workout due to lack of neuromuscular coordination from the low volume of sets.<br />
Trainee could quite possibly end up over recovered as a result of low volume of sets.<br />
The program is based around muscles.<br />
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Pros of Wannabebig Routine 1.1<br />
You hit all the major muscle groups twice a week. In a span of a month each muscle is stimulated eight times.<br />
Includes more compound movement patterns more often in the training week.<br />
Allows for more variation of exercises.<br />
More frequent muscle stimulation allows for greater muscle growth.<br />
The program can be changed to fit individual goals (sports, martial arts etc).<br />
Helps develop the central nervous system to function more efficiently via intermuscular and intramuscular coordination.<br />
Allows for weaknesses and muscle imbalances to be fixed.<br />
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The Routine<br />
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The basic concept of this routine is simple - lower body one day with upper body being trained the next day followed by a rest day. Then repeat this again and take the weekend off.<br />
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The 4 day Split<br />
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DAY 1 (Monday): Lower body/static ab work/obliques<br />
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DAY 2 (Tuesday): Upper body and trunk flexion (movements initiated from the rib cage)<br />
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DAY 4 (Thursday): Lower body, static ab work/obliques<br />
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DAY 5 (Friday): Upper body and trunk flexion (movements initiated from the hips)<br />
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The Exercises (Click here for video clips of each exercise)<br />
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Day 1 - Lower Body/Abs<br />
Front Squat/Back Squat<br />
Alternating Lunges<br />
Good Mornings<br />
Standing Calve Raises<br />
Diagonal Cable Wood Chops<br />
Planks<br />
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Day 2 - Upper Body<br />
Straight Arm Pull Downs<br />
Flat Bench Press/Dumbbell Chest Press<br />
Standing Dumbbell Shoulder Press<br />
Dips<br />
Variation of Standing Biceps Curls<br />
Swiss Ball Cable Crunches<br />
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Day 4 - Lower Body<br />
Deadlifts<br />
Step Ups<br />
Pull Through<br />
Seated Calve Raises<br />
Walk Outs<br />
Side Planks<br />
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Day 5 - Upper Body<br />
Chin Ups/ Modified Pull Ups<br />
Seated Wide Grip Cable Row/One Arm Dumbbell Rows<br />
Push Ups (variations)<br />
Scaption<br />
Dumbbell Skull Crushers<br />
Leg Raises<br />
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Loading Parameters<br />
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Weeks 1-4<br />
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Day 1/4- Lower Body<br />
Number of sets per exercise: 6<br />
Loads: 65-75% of 1RM<br />
Rest: 1 minute<br />
Reps: 5-8<br />
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Day 2/5 - Upper Body<br />
Number of sets per exercise: 6<br />
Loads: 65-75% of 1RM<br />
Rest: 1 minute<br />
Reps: 5-8<br />
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Weeks 5-9<br />
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Day 1/4 - Lower Body<br />
Number of sets per exercise: 3-4<br />
Loads: 75 –80% of 1RM<br />
Rest: 2 minutes<br />
Reps: 10-12<br />
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Day 2/ 5 - Upper Body<br />
Number of sets per exercise: 3-4<br />
Loads: 75 -80% of 1RM<br />
Rest: 2 minutes<br />
Reps: 10-12<br />
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Week 10-14<br />
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Day 1/4- Lower Body<br />
Number of sets per exercise: 2-3<br />
Loads: 80-85% of 1RM<br />
Rest: 2-3 minutes<br />
Reps: 8-10<br />
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Day 2/5 - Upper Body<br />
Number of sets per exercise: 2-3<br />
Loads: 80-85% of 1RM<br />
Rest: 2-3 minutes<br />
Reps: 8-10<br />
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Week 15-19<br />
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Day 1/4- Lower Body<br />
Number of sets per exercise: 2-3<br />
Loads: 85-90% of 1RM<br />
Rest: 3 minutes<br />
Reps: 6<br />
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Day 2/5 - Upper Body<br />
Number of sets per exercise: 2-3<br />
Loads: 85-90% of 1RM<br />
Rest: 3 minutes<br />
Reps: 6<br />
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Note: The loading parameters for each phase do not apply to the push-ups and abdominal exercises. The abdominals can be trained to failure using as much weight as possible and using between 6-12 reps. The push-ups are also to be performed to failure (through as many reps as possible) only following the number of sets and rest periods in each phase.<br />
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The Warm Up<br />
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<br />
Warming up before a workout is essential to ensuring that the body is prepared for the intense stress that it will be placed under. An effective warm up will improve nervous system function, lubricates the joints and increases the temperature of the soft tissues. A good warm up will also serve as a way to decide what kind of workout you may be in for.<br />
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During a warm up you should be making mental notes on how your body feels. Do certain joints or muscles ache and is your range of motion restricted around a particular joint? It’s during this time that any necessary adjustments to the workout can be made so that you ensure injury does not occur.<br />
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A warm up should allow for and include:<br />
A time to visualize what will be accomplished in the training session.<br />
Should progressively increase body temperature.<br />
Include all the joints involved in the training session.<br />
Incorporate all planes of movement.<br />
Increase the range of motion around the joints being used.<br />
Include muscle activation and mobility work for the muscles being trained.<br />
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For more information on how to warm up the right way before a workout you can visit the Magnificent Mobility website.<br />
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Warm Up 1<br />
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Warm Up 2<br />
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Stretching<br />
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It’s widely accepted nowadays that stretching is a good thing. What’s not as recognized is when and how you should be performing it. In a nutshell, static stretching should be minimized to after a workout not before. For more information on how to perform static stretches read this article: Static Stretching for Dynamic People<br />
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Conditioning Work (aka GPP)<br />
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Although the focus of the WBB 1.1 Routine is to increase muscle mass and strength it can be very easy to forget about the other “things.” Being in good shape is more then just looking the part. If you can’t walk up a flight of stairs without losing your breath or run for more then 5 minutes then chances are your cardiovascular conditioning needs to be improved upon.<br />
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This is where GPP (General Physical Preparedness) comes into play. To learn more about what GPP is and what it can do for you read Are You Down With GPP?<br />
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GPP Clip 1<br />
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GPP Clip 2<br />
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WBB 1.1 Exercise Video Clips<br />
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Lower Body Clips<br />
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Front Squat<br />
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Back Squat<br />
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Good Morning<br />
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Deadlift<br />
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Barbell Step Ups<br />
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Dumbbell Step Ups<br />
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Alternating Lunges<br />
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Pull Through<br />
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Upper Body Clips<br />
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Straight Arm Pull Downs<br />
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Chin Ups<br />
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Modified Pull Ups<br />
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Seated Wide Grip Cable Rows<br />
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One-Arm Dumbbell Rows<br />
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Flat Bench Press <br />
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Close Grip Bench Press <br />
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Push Ups (Band)<br />
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Push Ups (Clap)<br />
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Push Ups (Incline)<br />
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Push Ups (Ball)<br />
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Dips<br />
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Standing Dumbbell Shoulder Press<br />
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Bicep Curls<br />
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Scaption<br />
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Skull Crushers<br />
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Dumbbell Chest Press (flat)<br />
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Abdominal Clips<br />
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Walk Outs<br />
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Side Planks<br />
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Planks<br />
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Leg Raises<br />
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Swiss Ball Cable Crunches<br />
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Diagonal Cable Wood Chops<br />
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Written by Maki RiddingtonAnonymousnoreply@blogger.com0tag:blogger.com,1999:blog-218981056979396903.post-63882309042265992512010-02-16T09:59:00.000-08:002010-02-16T09:59:39.449-08:00Curls Are A Drag<div class="MsoNormal"><a href="http://www.blogger.com/post-create.g?blogID=218981056979396903" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"></a><span style="color: #333333; font-family: Verdana; font-size: 10.0pt;"><br />
<span><b>The Drag Curl</b></span><br />
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<span>Bodybuilding legend Vince Gironda popularized this variation of a barbell curl, but it's been lost in the training toolbox for the past few decades. Luckily for you, we're brushing the dirt off this great biceps exercise.</span><br />
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<span>Unlike the barbell curl (which encourages swinging the weight and using your shoulders to help assist the movement) the drag curl minimizes your shoulder recruitment and enables you to keep more tension on the biceps as they work through the range of motion.</span><br />
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<span>To do it, grab a light barbell and start in the normal curl stance: bar at your thighs with a shoulder-width grip.</span><br />
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<span>Instead of curling the weight up in an arch away from your body, drag the barbell straight up, keeping your elbows back at all times. Keep the bar in contact with your body throughout the curl.</span><br />
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<span>Drag the bar to about mid-chest level and control it back down to your thighs, flexing your biceps the entire time. Aim for three to four sets of 6-10 reps, and try to increase the weight with every set.</span><br />
<img alt="dragcurl.jpg" src="http://www.wannabebig.com/newsletter/img/content/dragcurl.jpg" title="dragcurl.jpg" /><br />
<br />
<br />
<span><span><span> </span><b>The Drag Curl - drag the barbell straight up, keeping your elbows back at all times.</b></span></span><br />
</span> </div>Anonymousnoreply@blogger.com0tag:blogger.com,1999:blog-218981056979396903.post-77163982835385153812010-02-14T13:31:00.001-08:002010-02-14T13:31:55.275-08:00GET RIPPED WITH RX6New RX6 from BPI is comparable to the now discontinued Slim Xtreme from Anabolic Xtreme. This powerful 6 in 1 fat loss technology contained in RX6 offers an excellent choice in your battle for a better body. RX6 goes to work quickly and lasts long in its efforts to help you look your best. Burn more calories, have more energy and get more done in the gym or at work with the help of new BPI RX-6.<br />
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Manufactured by: BPIAnonymousnoreply@blogger.com0tag:blogger.com,1999:blog-218981056979396903.post-26888177236893099542010-02-13T14:14:00.000-08:002010-02-13T14:21:55.998-08:00Best Growth Spurt<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://newsimg.bbc.co.uk/media/images/42664000/jpg/_42664419_bodybuilder.jpg"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 416px; height: 300px;" src="http://newsimg.bbc.co.uk/media/images/42664000/jpg/_42664419_bodybuilder.jpg" border="0" alt="" /></a><br /><br /><br /><br /><br /><br />by Chris Aceto<br /><br /><p>The rebound. That?s what happens after a competition. You starve yourself before the big show to drop every ounce of visible fat - and pounce on cardio ? only to switch gears and go back to eating anything you want. Cardio? Heck, aside from walking back and forth to the frig, it becomes a thing of the past.</p><p><br /></p><br />The few weeks after a show can be a total disaster resulting in startling gains in body fat if you suddenly start chowing anything and everything and take a complete break from training. Or, you can plan out what can be, the ideal growth opportunity, where the body can easily gain 5, 6 or even 10 pounds of real muscle mass in just 5 short weeks. This month, I?ll explain how to transition from a contest straight into 5 weeks of pure anabolism. In short, your best gains of the entire year are often found in the first few weeks after a competition.<br /><br />1) Understand the Over Compensation Effect<br /><br />Not everyone has a fantastic metabolism that allows him to get ripped to the bone while retaining valuable hard earned muscle mass. For many bodybuilders, getting ready for a show is an exercise in modified starving. You have to cut back on nearly everything; fat, carbohydrates, and total calories all while spending a good chunk of time on some type of cardio exercise to facilitate the burning of body fat. Truth be told; the entire contest prep process is wearing on the body and often throws it into a chronic catabolic state where it loses some degree of muscle or, at best, struggles to maintain its muscle mass. The upside; when a potentially catabolic process is alleviated-after a contest- the body over compensates, reverses gears and rebounds into very strong anabolic state. When your show?s over, the body is rearing to grow!<br /><br />2) The Anabolic Primer<br /><br />When you?re dieting, you are always restricting something; fewer carbs and less fat resulting in less energy. While that can trigger muscle loss, it also sets in motion anabolic signals that can prime the body for major growth ? as long as there is sufficient amounts of carbs, fat and energy in the diet. So, after dieting, the body can?t wait to get growing ? as long as you start to re-feed it with the right amounts of carbs and fat.<br /><br />In addition, hormones and enzymes help get the growth ball rolling. When you diet, testosterone levels fall. When you start to eat again, they quickly rebound. Rising testosterone levels coupled with an increase in food intake always results in quick and substantial gains in muscle mass. Furthermore; while muscles reserves of stored carbs ? called glycogen - decline during the dieting phase, glycogen storing enzymes that potentially pack away far more carbs then ever are always working overtime. When you finish your diet ? after a contest - and eat more, your body blows up with massive glycogen stores, which directly impacts growth.<br /><br />3) How Much Carbs To Eat: Follow the 150 Rule<br /><br />No two bodybuilders have the same metabolism. That?s one reason many diet on different levels of carbohydrates - some eat a very low carb diet to get cut up while others eat a modified low carb diet. In both cases, you can?t just go out and start pounding carbs after a competition and expect to grow without getting fat. You have to be choosey and take a smart approach. If you dieted on 170 grams of carbs a day, then you can expect to grow without gaining body fat by adding another 150 grams to your daily intake for the first 3 weeks. That would put you at 320 grams a day. If you ate 300 grams while dieting, go to 450 grams a day.<br /><br />4) Adjust Carbs At week 4<br /><br />The body is an interesting machine. As you feed it after a dieting phase, the metabolism actually rises. As it rises, you should continue to add more carbohydrates to compensate for the increase in metabolism. If you do not add more carbs by week 4, the body will stall, and fail to continue to achieve additional muscle gains due to a lack of energy coming into the body to support a rising metabolism. Therefore, you can proceed to add another 100-125 grams of carbs a day to the diet. If you were eating 320 grams at the completion of week 3, you could go to 420-445 a day. Those eating 450 grams a day will need to go to 550-575.<br /><p><br /></p>5) Fat Aint Bad<br /><br />I?ll be the first to say, an extremely low fat diet remains an excellent and proven way to rip up for competition. Extreme low fat dieting gets rid of the main macronutrient that is most likely to interfere with the shedding of body fat ? dietary fat ? and it allows you to keep your carbs somewhat higher during a cutting phase. The big downside; very low fat diets can also cause a drop in testosterone and growth hormone levels. Guess what? When you go back to eating fat ? the right kinds ? in the few weeks after dieting, it helps support testosterone and growth hormone levels and we already learned in #2 that rising testosterone levels have a strong effect on adding lots of new size post dieting. Increase your dietary fat in weeks 1-3 by 40-50 grams a day and add another 10-15 grams by week 4. Ideal sources of fat include a mix of saturated fat found in lean beef and whole milk dairy products, ***** fats from salmon and fish oil supplements and monounsaturated fats common to olives, nuts and olive oils.<br /><br />6) The Protein Quotient<br /><br /><p>You have to pound protein to grow, right? Not so in the few weeks after a contest. Getting the body to overcompensate is really a matter of energy - provided by upping your carbs and dietary fat. Course, getting off the pre-contest cardio also helps get you growing again. That said, how much do you need. In the 5-6 week period after a contest, 1 gram per pound of bodyweight is more then enough ? even a little less is fine. Why? Efficiency. When you increase calories ? by adding carbs and fat- you completely shut off the need for that higher protein intake. The added fuel from carbs and fat makes the body extremely efficient at taking protein and packing it away into muscles. A higher carb and fat intake also relieves the burden for additional protein commonly consumed in a dieting phase. And, rising testosterone and GH levels further support the body?s ability to uptake and use protein without waste, another reason protein needs are not as great as many think during the post contest period.<br /></p><p><br /></p>OrbitNutritionhttp://www.blogger.com/profile/04901918517839249485noreply@blogger.com0tag:blogger.com,1999:blog-218981056979396903.post-64223799184784489442010-02-05T21:26:00.001-08:002010-02-05T21:26:48.164-08:00High Box Squat Day<div style="padding-bottom: 0px; margin: 0px; padding-left: 0px; padding-right: 0px; display: inline; float: none; padding-top: 0px" id="scid:5737277B-5D6D-4f48-ABFC-DD9C333F4C5D:fb640ee5-5a38-4b9f-b1a6-ed80fcb0c7f2" class="wlWriterEditableSmartContent"><div id="09219f83-ca46-457c-9558-dcf1c99e6c05" style="margin: 0px; padding: 0px; display: inline;"><div><a href="http://www.youtube.com/watch?v=ZWntQV-YQkI" target="_new"><img src="http://lh6.ggpht.com/_AAvE-mEhIkg/S2z9l1cGuxI/AAAAAAAAAGk/hNcDv8GwZ6Q/video82349f77ff60%5B3%5D.jpg?imgmax=800" style="border-style: none" galleryimg="no" onload="var downlevelDiv = document.getElementById('09219f83-ca46-457c-9558-dcf1c99e6c05'); downlevelDiv.innerHTML = "<div><object width=\"425\" height=\"355\"><param name=\"movie\" value=\"http://www.youtube.com/v/ZWntQV-YQkI&hl=en\"><\/param><embed src=\"http://www.youtube.com/v/ZWntQV-YQkI&hl=en\" type=\"application/x-shockwave-flash\" width=\"425\" height=\"355\"><\/embed><\/object><\/div>";" alt=""></a></div></div></div> OrbitNutritionhttp://www.blogger.com/profile/04901918517839249485noreply@blogger.com0tag:blogger.com,1999:blog-218981056979396903.post-73311258412110727862010-02-03T18:01:00.001-08:002010-02-03T18:01:14.144-08:00Super Sale at Orbitnutriton.com!!!!<p><img title="" alt="" src="https://app.icontact.com/icp/loadimage.php/mogile/538474/3950339be4fffcb3f4270a58bc1e79bb/image/gif" width="398" height="47" /></p> <p><strong>Use Coupon Code be97gh at checkout. 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Come check out our new training packages here!!!</a></p> <p>Also become a member of the orbitnutrition forum and get special discounts</p> <p><a href="http://click.icptrack.com/icp/relay.php?r=90472282&msgid=568030&act=EA78&c=538474&destination=http%3A%2F%2Fforums.orbitnutrition.com%2F">Orbitnutrition Forum</a></p> OrbitNutritionhttp://www.blogger.com/profile/04901918517839249485noreply@blogger.com0tag:blogger.com,1999:blog-218981056979396903.post-67386166362521231842010-02-02T10:05:00.001-08:002010-02-02T10:05:40.016-08:00Exercise Reduces Fatigue In Cancer Patients Undergoing Chemotherapy<h3> </h3> <p>ScienceDaily (Oct. 21, 2009) — Supervised exercise programs that include high and low intense cardiovascular and resistance training can help reduce fatigue in patients with cancer who are undergoing adjuvant chemotherapy or treatment for advanced disease. The exercise training also improves patients' vitality, muscular strength, aerobic capacity and emotional well-being, according to research published on bmj.com .</p> <p>However, the research also concludes that the mixed high and low intense exercise program does not improve the overall quality of life for these patients.</p> <p>An increasing number of cancer patients are being treated with chemotherapy, either given alone or with surgery and/or radiotherapy. While chemotherapy treatments have improved, patients still suffer from side-effects, including nausea, vomiting, pain, insomnia, appetite loss and fatigue. Surveys show that fatigue is one of the most frequent and burdensome side-effects, says the study.</p> <p>Lead author, Professor Lis Adamsen from Copenhagen University Hospitals, says this is one of the first studies to examine how a mixed intensity exercise program affects individuals undergoing chemotherapy.</p> <p>Two hundred and sixty nine cancer patients took part in the study across two hospitals in Copenhagen, 196 participants were female and 73 were male. The ages ranged from 20 to 65, with an average age of 47. The study included 21 different diagnoses of cancer.</p> <p>The exercise training included high and low intensity cardiovascular and resistance training, relaxation and body awareness and massage. Participants in the study group received nine hours of weekly training for six weeks in addition to conventional care.</p> <p>Established research criteria were used to rate patients' views at the end of the study. The results show that patients who took part in the study experienced significantly less fatigue than the group who did not undergo exercise training, and even patients with advanced disease could benefit.</p> <p>Although male patients participated, there was a clear majority of female patients, and exercise training should be developed with greater appeal to male patients, add the authors.</p> <p>Despite the failure to improve overall health status, they conclude that "there is a considerable rationale for promoting multimodal exercise interventions to improve physical capacity, vitality, physical and mental well-being and relieving fatigue during chemotherapy; thereby supporting cancer patients' daily living activities."</p> OrbitNutritionhttp://www.blogger.com/profile/04901918517839249485noreply@blogger.com0tag:blogger.com,1999:blog-218981056979396903.post-41566124774826558952010-01-31T14:02:00.001-08:002010-01-31T14:02:40.362-08:00How to Set Up A Program: A New Look at Weak Points.<p> <br />By Jim Wendler <br />For EliteFTS</p> <p> <br />I don’t know how many questions we’ve gotten regarding how to train certain weak points. Of course, almost every question is in regards to a weak muscle group or a certain portion of a lift. For the past couple of months Dave Tate and I have gone over this phenomenon and have found out that lifters need to take a step back and evaluate weak points on another level. Instead of classifying weak points as muscle groups or sticking points, it needs to be approached differently. I need to point out that this is a very rudimentary design and needs to be taken to another level. But, at the very least, this will give you a better understanding of how to evaluate your training, how to periodize (plan) your training and how to set up your training schedule to best accommodate your goals, strengths and weaknesses. Remember that if you are trying to improve them all at the same time, you are never going to get anywhere. In fact this is called overtraining! Also, remember that not everything needs to be a “10” or be an ultimate priority.</p> <p> <br />First, take the 6 areas of training (listed below) and think about how important they are to being a powerlifter. Rate them on a scale of 1-10. This is going to be up to you and how you view them. For example, GPP for a powerlifter would consist of conditioning, mobility and flexibility. A powerlifter would have enough conditioning to perform enough volume during his workouts to achieve his goals. So a powerlifter would need some conditioning but not a ton. He would also need enough mobility to put his body in proper position, but he wouldn’t need to be a gymnast. So understand that all areas are important, but not everything is going to be a 10. The best example of this happened to me a couple of years ago. Like many of you, I thought conditioning was of the utmost importance in training so I did a lot of work in this area. I pulled the sled, did a ton of warm-up and cool down work. While I could do this all day, I couldn’t lift a damn thing. This is much like many writers who call themselves “strength” coaches. The only difference is when I was “weak” I still could bench over 500lbs. But, I digress. Anyway, I took my conditioning level (remember this is only a part of G.P.P. despite what others may think) to a much higher level than it needed to be. When this happened, other levels began to drop off because I was not focusing my energy in the right place. I was weak as hell, but could drag a sled forever. Great if you want to be a professional sled dragger but awful if you are a powerlifter.</p> <p> <br />Areas of Training to Evaluate (Powerlifting) <br />* Speed <br />* Strength <br />* Hypertrophy <br />* Technique <br />* Mental <br />* General Physical Preparedness</p> <p> <br />Now take the above and evaluate where you are numerically 1-10; 1 being something that would be so poor that you are embarrassed, 10 being something that you excel at and are the envy of in the strength and conditioning world. This is not the time to be hyper-critical (for example, many people will say, “I suck at everything” and while this may be somewhat true, there are things that even the weakest people are good at) but you must be honest with yourself. If you can, have a trusted training partner or partners evaluate yourself. If they are true training partners, then they will be honest.</p> <p> <br />Example <br />So I’m going to use myself as an example so that everyone has an idea of how to do this; <br />Technique - This always needs improvement and is constantly being worked on. While this is always a priority, your training will always give you the chance to improve this. This is always going to be a priority of “10” (and can never really be perfect) and will always be important. <br />Mental – I’m not sure how to handle this or what you need to do if you are weak at this. Maybe go read some book or take some drugs. I’m fine in this area, so I don’t focus on this.</p> <p> <br />Speed – I rate the “speed” factor for a powerlifter as being about a 7 and I think that I am at the level. I do enough speed work to maintain this level and nothing more. Why? Because if I do more work, then I can’t fully concentrate on the areas that I need to improve. <br />(Absolute) Strength – I sucked at this for a long time and still need work. For a powerlifter I ranked this a 9. This is something I need to work on so this is a priority in my training.</p> <p> <br />Hypertrophy – I am fine in this area and do just enough to maintain my muscle mass and have no reasons to move up a weight class. <br />General Physical Preparedness – I suck at my conditioning and mobility, especially when I’m 280+. Because of this, I need to focus on keeping my conditioning and mobility at an acceptable level. I do not go crazy with this, but need to always keep my eye on this as it will drop off quickly. <br />Evaluation</p> <p> <br />So now that you see how I’ve ranked myself, let’s look at the areas that I need to improve and what needs to be maintained. I need to do just enough maintenance work to keep my speed and hypertrophy. I can’t let them drop off, but I do just enough to maintain their level. Some people may even need to let things drop off a bit. But very few people fall into this category, so don’t worry about that. <br />I don’t need to see a psychologist and I’m fine under pressure, of course if you think that being under a squat bar is pressure, then you probably have lived a pretty sheltered life.</p> <p> <br />Technique always needs to be improved and is addressed no matter what my physical weaknesses are and what my training is going to look like. So while I’m always looking to improve, I let it fall naturally within my training plan.</p> <p> <br />So that leaves me with strength and my conditioning/mobility. These two areas are what I need to concentrate on and will help guide me into setting up a program. So my training plan will consist of a lot of effort on max effort work and making sure my conditioning and mobility is where it needs to be. The other parts of my training will be maintained with the least amount of work possible. Read that last sentence and internalize it.</p> <p> <br />Once you do the above, now you can better map out a plan for your own training. <br />For those that think you suck at everything (you probably do if you actually think like that, by the way) all you have to do is prioritize. Remember when I asked you to take each factor and rate them as how you would feel would be the most important? Take your weaknesses and see which two are the most important. Now take those two and improve on them. This is how you prioritize your training.</p> <p> <br />By the way this can be done for every sport. Simply brainstorm and think of all the characteristics (physical and mental) that your sport would need. Then rate them by importance. For example, agility in powerlifting would be a “0”; for football (depending on position) would be an 8. Once you do that, rate your athletes’ and see how they measure up and create your programs based on their needs. Let’s say you’ve got Johnny Muscles, who is an offensive lineman who bench presses 455 and squats 675. But Mr. Muscles can’t side shuffle and trips over his own feet when he sleeps. He probably doesn’t need a lot of work in the weight room, but needs to improve his footwork.</p> <p> <br />This, readers of EFS, is what weak point training is all about. <br />Questions to help you: <br />Speed: - Do my sets at ~60% of my max move explosively and effortlessly? <br />Strength – Do I have the ability to grind out maximal weight for 3-5 seconds? <br />Hypertrophy – Do I have the necessary hypertrophy to maintain leverage in my lifts and compete in the weight class that I desire? <br />Technique- Is my technique consistent and dead-on? No one will ever be 100% but do you feel comfortable using your technique as a guideline for other lifters? <br />Mental – Do I feel confident in my training and my goals? Do I have a positive attitude in regards to my abilities and my training? <br />General Physical Preparedness – Conditioning: Am I conditioned enough so that my training and workouts have enough volume and intensity for me to keep progressing? Mobility: Do I have enough joint mobility so that my body can perform efficiently? Is my body able to go through the correct range of motion during the lifts so that I do not get injured?</p> <p> <br />These are a few basic questions that should be asked and addressed when outlining your training program. Basically, you need to find out which of these 6 things you are weakest in and address it. Remember that abilities can be maintained through concurrent training, but not everything can be raised. There must be emphasis on one or even two areas, but anymore than that and you are asking for injuries and fatigue.</p> <p> <br />Now a plan must be mapped out for you to raise your level of training in the weak area. Remember that some things may take as little as 2 weeks (conditioning) to fix or more than 6 months (straining ability). Some things may be a life long battle (mental).</p> OrbitNutritionhttp://www.blogger.com/profile/04901918517839249485noreply@blogger.com0tag:blogger.com,1999:blog-218981056979396903.post-88266734798765341392010-01-31T13:44:00.001-08:002010-01-31T13:44:08.117-08:00Train With Us<p align="center"><a href="http://forums.orbitnutrition.com/index.php/board,32.0.html" target="_blank"><img border="0" alt="Photobucket" src="http://i174.photobucket.com/albums/w86/shawnbellon/website/BellonsBodyworksbanner.jpg" /></a></p> <div style="padding-bottom: 0px; padding-left: 0px; width: 425px; padding-right: 0px; display: block; float: none; margin-left: auto; margin-right: auto; padding-top: 0px" id="scid:5737277B-5D6D-4f48-ABFC-DD9C333F4C5D:2c5b6806-cdd8-4de8-94d5-97c45c6336a9" class="wlWriterEditableSmartContent"><div id="f7dc329c-a1ce-4ac7-b202-780e81e40d74" style="margin: 0px; padding: 0px; display: inline;"><div><a href="http://www.youtube.com/watch?v=LALXHv7_zgQ" target="_new"><img src="http://lh4.ggpht.com/_AAvE-mEhIkg/S2X5phkk0KI/AAAAAAAAAGc/usPLf2lAI_o/videod0345141a99b%5B3%5D.jpg?imgmax=800" style="border-style: none" galleryimg="no" onload="var downlevelDiv = document.getElementById('f7dc329c-a1ce-4ac7-b202-780e81e40d74'); downlevelDiv.innerHTML = "<div><object width=\"425\" height=\"355\"><param name=\"movie\" value=\"http://www.youtube.com/v/LALXHv7_zgQ&hl=en\"><\/param><embed src=\"http://www.youtube.com/v/LALXHv7_zgQ&hl=en\" type=\"application/x-shockwave-flash\" width=\"425\" height=\"355\"><\/embed><\/object><\/div>";" alt=""></a></div></div></div> <p> </p> <div style="padding-bottom: 0px; padding-left: 0px; width: 425px; padding-right: 0px; display: block; float: none; margin-left: auto; margin-right: auto; padding-top: 0px" id="scid:5737277B-5D6D-4f48-ABFC-DD9C333F4C5D:1abe0647-1148-4fa4-8f7c-df3c92a0d959" class="wlWriterEditableSmartContent"><div id="1f68c56d-c537-4ece-9218-e0a6720762b5" style="margin: 0px; padding: 0px; display: inline;"><div><a href="http://www.youtube.com/watch?v=C2KC4TrXmkM" target="_new"><img src="http://lh5.ggpht.com/_AAvE-mEhIkg/S2X5p00YnyI/AAAAAAAAAGg/2wF0f5gWCp8/video4f8e09f2d8ce%5B3%5D.jpg?imgmax=800" style="border-style: none" galleryimg="no" onload="var downlevelDiv = document.getElementById('1f68c56d-c537-4ece-9218-e0a6720762b5'); downlevelDiv.innerHTML = "<div><object width=\"425\" height=\"355\"><param name=\"movie\" value=\"http://www.youtube.com/v/C2KC4TrXmkM&hl=en\"><\/param><embed src=\"http://www.youtube.com/v/C2KC4TrXmkM&hl=en\" type=\"application/x-shockwave-flash\" width=\"425\" height=\"355\"><\/embed><\/object><\/div>";" alt=""></a></div></div></div> OrbitNutritionhttp://www.blogger.com/profile/04901918517839249485noreply@blogger.com0tag:blogger.com,1999:blog-218981056979396903.post-8068023846897886572010-01-29T07:53:00.001-08:002010-01-29T07:53:39.322-08:00Exercise Improves Body Image For Fit And Unfit Alike<p> <br />New research shows that the simple act of exercise and not fitness itself can convince you that you look better. (Credit: iStockphoto) </p> <p>ScienceDaily (Oct. 9, 2009) — Attention weekend warriors: the simple act of exercise and not fitness itself can convince you that you look better, a new University of Florida study finds. </p> <p>People who don't achieve workout milestones such as losing fat, gaining strength or boosting cardiovascular fitness feel just as good about their bodies as their more athletic counterparts, said Heather Hausenblas, a UF exercise psychologist. Her study is published in the September issue of the Journal of Health Psychology. </p> <p>"You would think that if you become more fit that you would experience greater improvements in terms of body image, but that's not what we found," she said. "It may be that the requirements to receive the psychological benefits of exercise, including those relating to body image, differ substantially from the physical benefits." </p> <p>The study by Hausenblas and graduate student Anna Campbell is the first to systematically analyze the wide-ranging effects of exercise on body image by examining all intervention studies on the subject until June 2008. From the 57 publications, the researchers found conclusively that exercise buffed up the way people see their bodies regardless of the actual benefits, but the results varied. </p> <p>Negative body image has grown to almost epidemic proportions in the past 20 years, with as many as 60 percent of adults in national studies saying they don't like the way their bodies look, Hausenblas said. </p> <p>Americans spend billions of dollars a year for products designed to change their body size and shape, including diet pills and various cosmetic procedures, she said. </p> <p>"Body dissatisfaction is a huge problem in our society and is related to all sorts of negative behavior including yo-yo dieting, smoking, taking steroids and undergoing cosmetic surgery," she said. "It affects men and women and all ages, starting with kids who are as young as five years old saying they don't like how their bodies look." </p> <p>The psychological advantages of exercise have been less explored, including the reduction of depression or confidence in body image, compared with the well-researched and understood physical benefits, she said. </p> <p>The study found no difference in body image improvement between people who met the American College of Sports Medicine guidelines by exercising at least 30 minutes a day five days a week and those who did not, Hausenblas said. The guidelines are considered the minimum amount of exercise needed to receive the health related benefits of physical activity, she said. </p> <p>"We would have thought that people exercising this amount would have felt better about their bodies than those who did not work out as much," she said. </p> <p>In other results, the study showed slightly larger benefits from exercise in terms of improving body image for women than men, Hausenblas said. </p> <p>"We believed the gap would be much bigger, but what could be coming into play is the rise of body image issues among men," she said. "We're seeing more media portrayals of the ideal physique for men rather than the overriding emphasis on women we did in the past." </p> <p>Age presented another difference, with older people most likely to report enhanced body images from exercise, Hausenblas said. The gap may be explained by the older generation having more concerns about their body image than young people, who tend to exercise more, she said. </p> <p>While the frequency of exercise mattered for boosting body perceptions, there were no differences for the duration, intensity, length or type of exercise, the study found. </p> <p>"People who say they have high body dissatisfaction tend to exercise the least, so we wanted to take it a step further and see whether exercise causes people's body image to improve," she said. </p> <p>Kathleen Martin Ginis, a kinesiology professor at McMaster University in Ontario, Canada, and exercise expert, praised the research. "This is an important study because it shows that doing virtually any type of exercise, on a regular basis, can help people feel better about their bodies," she said. "With such a large segment of the population dissatisfied with their physiques, it's encouraging to know that even short, frequent bouts of lower intensity exercise can improve body image."</p> OrbitNutritionhttp://www.blogger.com/profile/04901918517839249485noreply@blogger.com0tag:blogger.com,1999:blog-218981056979396903.post-22519997334146068952010-01-28T05:33:00.001-08:002010-01-28T05:33:51.468-08:00Supervised Strength Training Is More Effective, Swedish Study Finds<p> </p> <p>ScienceDaily (Oct. 12, 2009) — Half of all Swedish elite volleyball players suffer at least one injury per season. One important reason may be that most players perform injury-preventing strength training unsupervised. This is shown in a new thesis from the Sahlgrenska Academy at the University of Gothenburg, Sweden. </p> <p>All Swedish elite-level teams were invited to participate in the study, and 158 players returned the questionnaire that had been mailed out near the end of the volleyball season. The responses show that about half of the players had been injured at least once during the season. Almost everybody performed some kind of injury-prevention activity, but a majority did it without supervision. "This is surprising since it is well-known that the training is much more effective if a coach or a physiotherapist develops an individualized program and is present during the training sessions," says physiotherapist Sofia Augustsson, the author of the study. </p> <p>The thesis also shows that supervised strength training makes the athletes perform much better than when exercising alone. Two groups of female volleyball players were given different exercise program. One group received personalized programs that were performed under the supervision of a physiotherapist, while the members of the other group were given a standard program that was performed unsupervised. The former group improved their performance 50 percent more that the latter group. In addition, the proportion of injured players was smaller in the supervised group. </p> <p>"I have a feeling that more athletes really stick to the program and focus on the task if there is a coach present. Many players may feel that the strength and conditioning training is the boring part of their sport, which makes it tempting to "cheat" when nobody is watching," says Augustsson.</p> <p><a href="http://www.orbitnutrition.com" target="_blank"><img style="border-right-width: 0px; display: inline; border-top-width: 0px; border-bottom-width: 0px; border-left-width: 0px" title="orbit_logo_v2_print300dpi[1]" border="0" alt="orbit_logo_v2_print300dpi[1]" src="http://lh3.ggpht.com/_AAvE-mEhIkg/S2GSPSUUcdI/AAAAAAAAAGU/E9AjN6O34DM/orbit_logo_v2_print300dpi%5B1%5D%5B4%5D.png?imgmax=800" width="342" height="68" /></a> </p> <p><a href="http://redpointfitness.com" target="_blank"><img style="border-right-width: 0px; display: inline; border-top-width: 0px; border-bottom-width: 0px; border-left-width: 0px" title="newad_1" border="0" alt="newad_1" src="http://lh6.ggpht.com/_AAvE-mEhIkg/S2GSPvj6UzI/AAAAAAAAAGY/_USFH8nL4zQ/newad_1%5B3%5D.jpg?imgmax=800" width="177" height="176" /></a></p> OrbitNutritionhttp://www.blogger.com/profile/04901918517839249485noreply@blogger.com0tag:blogger.com,1999:blog-218981056979396903.post-80477307078564943522010-01-25T08:45:00.001-08:002010-01-25T08:53:12.532-08:00High Protein to Battle Alzheimer's<p>The best bet seems to be a low-calorie, low-fat diet with plenty of vegetables, fruits and fish. Now a new study suggests that high protein diets may present an Alzheimer's threat. To find out for sure whether a high protein/low carb diet influences Alzheimer's risk in humans we would need a large, randomized, double-blind trial. That isn't on the drawing boards. The mouse diet study was published online on October 21, 2009 in the open access journal <em>Molecular Neurodegeneration</em>.</p> <p><a href="http://www.orbitnutrition.com/index.php?main_page=index&cPath=97_15"><img style="border-right-width: 0px; display: inline; border-top-width: 0px; border-bottom-width: 0px; border-left-width: 0px" title="2yys58n" border="0" alt="2yys58n" src="http://lh5.ggpht.com/_AAvE-mEhIkg/S13KxEU_ocI/AAAAAAAAAGQ/mMiD6cAYiDw/2yys58n%5B3%5D.jpg?imgmax=800" width="244" height="119" /></a> </p> <p>Check out Orbit Nutrition to take control of your life today!</p> OrbitNutritionhttp://www.blogger.com/profile/04901918517839249485noreply@blogger.com0tag:blogger.com,1999:blog-218981056979396903.post-40002482832309741022010-01-25T07:50:00.001-08:002010-01-25T07:50:58.721-08:00Denzel Washington is a Man on a Mission in The Book of Eli<p><img alt="Denzel Washington is a Man on a Mission in <i>The Book of Eli</i>" src="http://media.salemwebnetwork.com/Crosswalk/entertainment/movies_tv/ent_thebookofeli_denzelwashington_small.200w.tn.jpg" /></p> <div style="padding-bottom: 0px; margin: 0px; padding-left: 0px; padding-right: 0px; display: inline; float: none; padding-top: 0px" id="scid:5737277B-5D6D-4f48-ABFC-DD9C333F4C5D:9d078a8f-e070-4513-9602-e15d8b3113ca" class="wlWriterEditableSmartContent"><div id="3846adf5-bec8-44e1-a9f6-61b3a53c5654" style="margin: 0px; padding: 0px; display: inline;"><div><a href="http://www.youtube.com/watch?v=JKfZrbS79To" target="_new"><img src="http://lh6.ggpht.com/_AAvE-mEhIkg/S1294UoD-FI/AAAAAAAAAGM/RIuo6AFLkuw/video647fa4e0a33a%5B3%5D.jpg?imgmax=800" style="border-style: none" galleryimg="no" onload="var downlevelDiv = document.getElementById('3846adf5-bec8-44e1-a9f6-61b3a53c5654'); downlevelDiv.innerHTML = "<div><object width=\"425\" height=\"355\"><param name=\"movie\" value=\"http://www.youtube.com/v/JKfZrbS79To&hl=en\"><\/param><embed src=\"http://www.youtube.com/v/JKfZrbS79To&hl=en\" type=\"application/x-shockwave-flash\" width=\"425\" height=\"355\"><\/embed><\/object><\/div>";" alt=""></a></div></div></div> <h4>Christa Banister</h4> <h5>Crosswalk.com Contributing Writer</h5> <p>Apparently, the fascination with all things apocalyptic will continue in 2010, thanks to <strong><em>The Book of Eli</em></strong>, the third end-of-the-world flick released in the past four months. <br />But even if the subject matter and the accompanying images (namely, the utter desolation of everything on the planet) are starting to feel familiar, the approach, not to mention the storyline, is unique in <em>The Book of Eli</em>.  <br />Definitely not as campy as <strong>Roland Emmerich</strong>'s <em><a href="http://www.crosswalk.com/movies/11616730/"><em>2012</em></a></em> or nearly as bleak as the recent big-screen adaptation of <strong>Cormac</strong> <strong>McCarthy</strong>'s famed novel <em><a href="http://www.crosswalk.com/movies/11616950/"><em>The Road</em></a></em>, <em>The Book of Eli</em> is the story of a solitary man's journey across what used to be America as we know it.  </p> <p> <br />Driven by God's voice and armed with His protection (namely, some killer survival skills whether he's using a samurai sword, guns or a bow and arrow), Eli's mission is simple. Since all the other copies have been burned, he's supposed to keep the last Bible on the planet safe—and take it west.  The reasons for heading in that direction haven't been revealed yet, but Eli (<strong>Denzel Washington</strong>) is committed to seeing the plan through because he knows, somehow, it's the only hope for the future. </p> <p> <br /><img border="0" alt="" align="right" src="http://media.salemwebnetwork.com/Crosswalk/entertainment/movies_tv/ent_thebookofeli_denzelwashington_weapon.200w.tn.jpg" width="200" height="133" />Of course, Eli's nearly 30-year journey hasn't exactly been an easy one. Not only is water virtually scarce, and survival depends on whatever he can find to eat (a hairless sphinx is dinner in one particular scene), but the world has become increasingly savage. There's nothing resembling civilization, no law, and gangs of violent hooligans who wouldn't think twice about killing a man for the things people used to take for granted—shoes, a drink of water, a nice warm blanket. </p> <p> <br />But in this kill-or-be-killed world, Eli is decidedly a peacemaker. Well, unless someone challenges him, naturally. As many attackers discover before meeting a grisly end, Eli doesn't mess around when it comes to the task at hand. Guided by his beliefs and fiercely protective of the Bible he's been charged to protect, he does whatever it takes to get from one day to the next. </p> <p> <br />Aside from the requisite man vs. nature struggle, another conflict becomes increasingly more threatening to Eli's endgame, thanks to an opportunistic man named Carnegie (<strong>Gary Oldman</strong>) who understands the power that Eli holds with him, even if his life hardly reflects its principles. The self-proclaimed leader of the thieves and gunmen in a makeshift city in the middle of the desert, Carnegie wants nothing more than to get his hands on the Bible Eli is carrying. Meanwhile, Carnegie's adopted daughter Solara (<strong>Mila Kunis</strong>) is simply intrigued because she knows there's something different, something hopeful about Eli and his mission.</p> <p><strong>Stepping into Eli's Well-Worn Shoes</strong> <br />For Oscar-winning actor Denzel Washington, the son of a Pentecostal minister of 50 years, the opportunity to play a faith-filled character like Eli was something close to his heart, especially since one of the film's prevalent themes is that "God is love."  </p> <p> <br />During his daily Bible reading recently, Washington had an a-ha moment of sorts, a moment of reflection on what's really important in life (and guess what, it's not those aforementioned golden statues, the crowning achievement in the acting biz). </p> <p> <br />"I'm looking around at this big house and all the stuff around me, and I remember that saying ‘You never see a U-Haul behind a hearse.' You can't take any of this with you; even the Egyptians tried it, and they were robbed," Washington shares. "I said, ‘What do you want, Denzel?' One of the words in the reading that day was wisdom. It talked about that in the fourth chapter of <a href="http://www.biblestudytools.com/proverbs/4.html">Proverbs</a>. And I thought that was something to work on—wisdom and understanding.  So I started praying about that, asking God to give me a dose of that. Ultimately, I can't get any more successful, but I can get better and learn to love more. That's key." </p> <p> <br />And about those martial arts skills? Washington put in months of rigorous training and worked with a renowned martial arts practitioner who was actually a protégé of the late<strong>Bruce Lee</strong>. "It was challenging and a lot of fun to train in the dojo, and I have the utmost respect for what they do," says Washington. "Together, we worked on a fighting style for Eli that was an amalgamation of skills that he would've developed the hard way—on the road."</p> <p><strong><img border="0" alt="" align="right" src="http://media.salemwebnetwork.com/Crosswalk/entertainment/movies_tv/ent_thebookofeli_street.200w.tn.jpg" width="200" height="133" />Redemption in the Trenches <br /></strong> <br />Another theme that Washington particularly appreciated about the <em>Book of Eli</em> story was the all-too-important reminder than even in God's work it's important to "do for others more than you do for yourself." <br />"It's interesting, here's a man who like Saul/Paul is knocked off his horse. Eli has this epiphany, this moment that God spoke to him—‘take this book west." And of course, I don't know if this is said—‘and kill everybody on the way!'" Washington says. "But that's what happens. For me, that became the arc of the character, that at his most violent, this innocent girl [Solara] who can't even read and doesn't even know what the Bible is says ‘Stop!' You know sometimes we get so focused in God's name, I mean who is the better man at that moment: Carnegie or Eli when my character is chopping people to bits? There's a fork in the road, and Eli makes the choice [to travel through Carnegie's city]. Or a choice is made for him. Either way, he goes into that town, and maybe that's why, because there was a lesson for him to learn." </p> <p> <br />When portraying other violent characters in his past like a corrupt police officer in <strong><em>Training Day</em></strong>, Washington says he's "tried to bend" even the worst of roles. </p> <p> <br />"The first thing I wrote on my script for <em>Training Day</em> was ‘the wages of sin is death." Washington remembers. "In the original script, you find out that my character died on the television. And I said ‘No, no, no.' In order for me to justify him living in the worst way, he had to die in the worst way. I had <strong>Ethan Hawke</strong>'s character pulling me out of the car, and I crawl like a snake, and the whole neighboring community turns their back on me. Then I get blown to bits." </p> <p> <br />In <strong><em>Malcolm X</em></strong>, Washington even found the proverbial silver lining in playing a man who'd seen his father murdered in "the worst way," a man "with all this hatred in him." </p> <p> <br />"Then he learned that there were Muslims of all colors, and he learned to love—or at least, change—before he was killed," Washington adds. "I try to find a way to ‘turn that' or ‘use that' in all of my characters. And thankfully with ‘Eli' that was a little easier. For me, it was very parallel to my role in <em><a href="http://www.crosswalk.com/movies/1258775/"><em>Man on Fire</em></a></em>. This very violent man meets an innocent child who teaches him to be human again—and then (SPOILER ALERT) he sacrifices his life for her. That's the story I was telling here." </p> <p> <br /><em><img border="0" alt="" align="left" src="http://media.salemwebnetwork.com/Crosswalk/entertainment/movies_tv/ent_thebookofeli.125w.tn.jpg" width="125" height="185" />Opening wide in theaters on January 15, 2010,</em> The Book of Eli<em>stars Denzel Washington, Gary Oldman, Mila Kunis, Ray Stevenson, Jennifer Beals and</em> <em>is rated R for some brutal violence and language.  For more information, please visit the official Web site of <a href="http://thebookofeli.warnerbros.com/">The Book of Eli</a>.  <br />Photos courtesy of Warner Bros. Pictures.  </em></p> OrbitNutritionhttp://www.blogger.com/profile/04901918517839249485noreply@blogger.com0tag:blogger.com,1999:blog-218981056979396903.post-9070369445130271562010-01-23T08:10:00.001-08:002010-01-23T08:10:43.602-08:00True Integrity<p>Being a good person is not about doing the right thing because someone else is watching you, it is about always doing the right thing because YOU are watching. You must have that litmus test within your own soul that governs your ability to operate at a level that cannot be altered by the simple thrill of any unethical enticement. Integrity cannot be persuaded or changed through peer pressure. Integrity is hard wired within your being like your heart that beats on command without any direct help or assistance on your part. Integrity cannot be subject to negotiations. Integrity weighs all the consequences of every action that can be taken before it reacts.</p> <p>Sometimes it is very easy to do the right thing. Doing what is right comes quite easily when you believe you will get some kind of credit or reward. It is also not very difficult to do what is right if you are afraid that there may be negative consequences to doing something wrong.</p> <p>Integrity is different. When you have a good sense of integrity, and allow it to be the leading force in your daily life, you will do the right thing simply because it is the right thing to do. Instead of fearing the consequences of doing wrong, your own conscience will dictate that stronger drive of how much better the right thing feels to your spirit. You will not need rewards or praises, because how you feel about yourself is a wonderful reward in itself.</p> <p>It should be easy to see how important integrity is in your life. It is also paramount to how well you will get along with other people. When you are known to others as a person of good character who can always be trusted to do the right thing, your integrity will help other people respect you. It will enhance your relationships with the people who are in your life, and lead you to have a great reputation even amongst those who do not know you well.</p> <p>When you live your life with integrity, you will also be a positive example, especially for younger people. They will know that you can be counted on to do the right thing, and they will want to be the same way. By observing your behavior children can learn how to be trustworthy.</p> <p>A strong sense of integrity will benefit you, also. When you let your conscience guide you to do the right thing in all situations, you will feel good about yourself. Even more important, you will have earned the pride that you feel. Instead of waiting for an opportunity to do the right thing, if you really think about it there are many such opportunities in your life every day. When your conscience is more important than fear or rewards, your integrity will be one of the best parts of your life.</p> <div style="padding-bottom: 0px; margin: 0px; padding-left: 0px; padding-right: 0px; display: inline; float: none; padding-top: 0px" id="scid:5737277B-5D6D-4f48-ABFC-DD9C333F4C5D:40d6c4b6-1b18-4bb1-8798-eeeb49d4911f" class="wlWriterEditableSmartContent"><div id="4758e20e-8ad2-4e4b-a348-1d72d11523aa" style="margin: 0px; padding: 0px; display: inline;"><div><a href="http://www.youtube.com/watch?v=6X6tHmyLvUQ" target="_new"><img src="http://lh5.ggpht.com/_AAvE-mEhIkg/S1sfglkHRjI/AAAAAAAAAGI/y1s5Lky8Lsk/videoa426cde2352a%5B6%5D.jpg?imgmax=800" style="border-style: none" galleryimg="no" onload="var downlevelDiv = document.getElementById('4758e20e-8ad2-4e4b-a348-1d72d11523aa'); downlevelDiv.innerHTML = "<div><object width=\"425\" height=\"355\"><param name=\"movie\" value=\"http://www.youtube.com/v/6X6tHmyLvUQ&hl=en\"><\/param><embed src=\"http://www.youtube.com/v/6X6tHmyLvUQ&hl=en\" type=\"application/x-shockwave-flash\" width=\"425\" height=\"355\"><\/embed><\/object><\/div>";" alt=""></a></div></div></div> OrbitNutritionhttp://www.blogger.com/profile/04901918517839249485noreply@blogger.com0tag:blogger.com,1999:blog-218981056979396903.post-76014787577012209592010-01-22T10:58:00.001-08:002010-01-22T10:58:45.954-08:00Bench Pressing Tips From A Legend: George Halbert<p>George Halbert is a living iron game legend. He is a former world record bencher in multiple weight classes (from 198 to 242 lbs). He also was the greatest bencher ever by coefficient while in the 220 lbs class (this is particularly impressive due to the fact that the top coefficient lifters are usually in the lightest weight classes). George currently trains at the vaunted Westside Barbell. </p> <p>Speed Work is a must for anyone looking to maximize their bench pressing potential. It stimulates the nervous system and helps to optimize motor unit recruitment for the bench press. Speed work for the bench press consists of 3 reps completed in a target time of 3 seconds or less. This timeframe mimics that of a 1 repetition maximum (1RM) attempt (as 1RM attempts are slower by definition) thus allowing the lifter to train their nervous system to fire explosively in less time than it takes to perform a 1RM. Resistance used for speed work should be no more than 60% of one's tested raw (no special bench shirt) 1RM, or 55% of one's tested equipped 1RM. The use of jump stretch bands and or chains is recommended (see Westside Barbell - Powerlifting Equipment - Louie Simmons - Reverse Hyper Bench - Powerlifting Articles) to provide for accommodating resistance and thus to overcome the inherent limitations of the barbell. </p> <p>Exercise Variety helps to prevent injury and promote progress. The principle of conjugate variation dictates that heavy training days (ME days in the Westside vernacular) consist of 3-4 exercises per major body part (chest, back, legs etc.) rotated weekly with one main exercise being practiced each ME day. This allows for the involved body parts to be trained with maximal loads week after week while simultaneously avoiding neural stagnation and thus overtraining. My top 4 all-time favorite ME chest exercises are </p> <p>Cambered bar presses using jump stretch bands to provide high tension in the hole (these will help your raw bench tremendously, but can be dangerous, so be careful) <br />4-board band presses to teach proper lockout technique <br />Floor presses with chains to strengthen the triceps <br />Reverse, or hanging bands benching </p> <p>Consistency is the name of the game in powerlifting. The tale of the tortoise and the hare embodies the consistency of effort required to optimize your strength potential. Great strength simply takes time to develop properly. Patience and persistence will be rewarded with benching prowess! </p> <p>Diet and Supplementation are keys to ultimate benching success. You cannot expect peak performance from an ineffectively fueled machine. Consume plenty of quality Protein via foods (meats, fish, and dairy products), and with supplements. My personal favorite supplements are AtLarge Nutrition's Nitrean and Fish Oil. </p> <p>Training Partners can be of great benefit. They can motivate you when needed, check your form, and for anyone with a competitive nature, training with someone of comparable strength can really take their training to the next level. Bottom line, the camaraderie and psychological benefit of training with a good partner is invaluable. If a training partner is not possible, online camaraderie is the next best thing. You can join online forums and communicate regularly with those who share your passion for strength. You can learn new training techniques and even have access to some of the best powerlifters in the world. </p> <p><strong>George's Bonus Tip!</strong> <br />The H-Roll is a tremendous prehab/rehab technique for anyone seeking to maximize their benching potential. To perform this exercise you need an adjustable incline bench. Set the incline to roughly 10-15 degrees. Lie face-down on the bench with your upper chest hanging off the end (i.e. the top of the bench comes to roughly your lower pec line). Hold a dumbbell in each hand and begin by using a controlled "swing" to bring the dumbbells from your hip area to above your head. Your head should remain down during the movement and your arms should form the upper part of an "H" at the top of the range of motion (thus the name). There is rotation at both the shoulders and elbows during this movement.</p> <p> </p> <div style="padding-bottom: 0px; margin: 0px; padding-left: 0px; padding-right: 0px; display: inline; float: none; padding-top: 0px" id="scid:5737277B-5D6D-4f48-ABFC-DD9C333F4C5D:9b6bc504-27dc-47ec-ab5c-4ee600e707fb" class="wlWriterEditableSmartContent"><div id="dc3ef3f8-7f14-476e-b117-918a29e69e92" style="margin: 0px; padding: 0px; display: inline;"><div><a href="http://www.youtube.com/watch?v=Q52t3xlmjEs" target="_new"><img src="http://lh4.ggpht.com/_AAvE-mEhIkg/S1n1ZAbywTI/AAAAAAAAAGE/hwn5xIJUA1Y/video36d5064e3e85%5B3%5D.jpg?imgmax=800" style="border-style: none" galleryimg="no" onload="var downlevelDiv = document.getElementById('dc3ef3f8-7f14-476e-b117-918a29e69e92'); downlevelDiv.innerHTML = "<div><object width=\"425\" height=\"355\"><param name=\"movie\" value=\"http://www.youtube.com/v/Q52t3xlmjEs&hl=en\"><\/param><embed src=\"http://www.youtube.com/v/Q52t3xlmjEs&hl=en\" type=\"application/x-shockwave-flash\" width=\"425\" height=\"355\"><\/embed><\/object><\/div>";" alt=""></a></div></div></div> OrbitNutritionhttp://www.blogger.com/profile/04901918517839249485noreply@blogger.com0tag:blogger.com,1999:blog-218981056979396903.post-2535049553209114822010-01-21T21:29:00.001-08:002010-01-21T21:29:12.233-08:00Orbit Nutrition Training Series 3<div style="padding-bottom: 0px; 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margin: 0px; padding-left: 0px; padding-right: 0px; display: inline; float: none; padding-top: 0px" id="scid:5737277B-5D6D-4f48-ABFC-DD9C333F4C5D:889df82e-f148-4283-a547-3704984f887a" class="wlWriterEditableSmartContent"><div id="57148f21-3624-4def-bec8-0ffc21200505" style="margin: 0px; padding: 0px; display: inline;"><div><a href="http://www.youtube.com/watch?v=VLNk-Om9z_Q" target="_new"><img src="http://lh5.ggpht.com/_AAvE-mEhIkg/S1cxDyXSgaI/AAAAAAAAAF8/S0m9uqk-8og/video76dfb9bba80f%5B6%5D.jpg?imgmax=800" style="border-style: none" galleryimg="no" onload="var downlevelDiv = document.getElementById('57148f21-3624-4def-bec8-0ffc21200505'); downlevelDiv.innerHTML = "<div><object width=\"425\" height=\"355\"><param name=\"movie\" value=\"http://www.youtube.com/v/VLNk-Om9z_Q&hl=en\"><\/param><embed src=\"http://www.youtube.com/v/VLNk-Om9z_Q&hl=en\" type=\"application/x-shockwave-flash\" width=\"425\" height=\"355\"><\/embed><\/object><\/div>";" alt=""></a></div></div></div> OrbitNutritionhttp://www.blogger.com/profile/04901918517839249485noreply@blogger.com0