Introduction to Body Building
Saturday, April 30, 2005
This book is an exploration. We will explore the fascinating history of body building, which can be traced as far back as the 11thCentury, up to the 19th Century when it arrived on the North American scene.
We will explore how to build your body and muscles, body building and weight lifting equipment, the right and the dark side of dietary supplements as well as the importance of proper nutrition for the serious body builder.
No discussion of body and muscle building would be complete without coveringconsumer health fraud. Bogus claims and promises of unrealistic results have been around for decades. The explosion of marketing on the internet has, unfortunately, created an exponential increase in unsavory providers ready and willing to bilk unsuspecting consumers.
Muscle Mania will explore package labeling and what you should know about before you buy. The content we cover presents a broad outline rather than substantive personal recommendations. Nothing within should be construed as anything more than educational and should never replace medical advice from a professional physician.
We will take a look at the different types of exercise equipment that is available to bodybuilders and what considerations you need to keep in mind when shopping for your own equipment or using the services of a gym.
What could be more important than your diet and nutrition? Its critical to your success when bodybuilding. Well give you several recipes that are not only prepared specifically for bodybuilders, but that provide you with a breakdown of calories, grams of protein, grams of carbohydrates, grams of fat and the carb-protein-fat percentage ratio. You will be amazed at just how tasty and nutritious a bodybuilding diet can be.
We will explore how to build your body and muscles, body building and weight lifting equipment, the right and the dark side of dietary supplements as well as the importance of proper nutrition for the serious body builder.
No discussion of body and muscle building would be complete without coveringconsumer health fraud. Bogus claims and promises of unrealistic results have been around for decades. The explosion of marketing on the internet has, unfortunately, created an exponential increase in unsavory providers ready and willing to bilk unsuspecting consumers.
Muscle Mania will explore package labeling and what you should know about before you buy. The content we cover presents a broad outline rather than substantive personal recommendations. Nothing within should be construed as anything more than educational and should never replace medical advice from a professional physician.
We will take a look at the different types of exercise equipment that is available to bodybuilders and what considerations you need to keep in mind when shopping for your own equipment or using the services of a gym.
What could be more important than your diet and nutrition? Its critical to your success when bodybuilding. Well give you several recipes that are not only prepared specifically for bodybuilders, but that provide you with a breakdown of calories, grams of protein, grams of carbohydrates, grams of fat and the carb-protein-fat percentage ratio. You will be amazed at just how tasty and nutritious a bodybuilding diet can be.
posted by Frank Mori, 30.4.05
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Muscle Building Mania
Friday, April 29, 2005
This is our first e-course about muscle building. The title is "Muscle Building Mania"
We will publish it on the following days. Here it is the table of contents.
We will publish it on the following days. Here it is the table of contents.
- Introduction to Body Building
- History of Body Building
- Basics of Building Muscle
- Body Building Facilities
- Building A Home Gym
- Body Building Routine
- Diet and Body Building + Recipes
- Dietary Supplements
- What About Steroids?
- Body Builder Beware
- Charting Your BMI
- Body Building Tips
- Resources
posted by Frank Mori, 29.4.05
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Kai Greene | Latest IFBB Pro Bodybuilder
Tuesday, April 26, 2005
Kai Greene will be entering The Night of the Champions in New York this May. His goal is to be in the top 15, where he will be able to display a routine in the evening show that he hopes will take posing to a new, higher level. Kai has thousands of fans all over the world, and we know that all of them wish him success.
You can enjoy here some Kai Greene photos.
You can enjoy here some Kai Greene photos.
posted by Frank Mori, 26.4.05
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Fitness Focus: Overcoming Obstacles
Sunday, April 24, 2005
If you are like me, the quest to be in shape, manage weight and overall well-being, at times, feels overwhelming. And, as if the quest to be fit is not hard enough, there is often other obstacles to overcome: health issues, time management, mustering up courage or energy. Even if you have been exercising for a long time, there is always new barriers to be broken. So, how to put all of this into perspective? According to Tom Turner, executive liaison for the Spina Bifida Association that is exactly it: Perspective. And also, according to him, there is no mountain too high to climb. Tom would know. Paralyzed from the waist down since birth he is now 33 and trains about three times a week. In fact, he tells me, he just could not get along without exercise.
So in my quest for the last word on overcoming barriers in fitness, Tom sat down with me and together we came up with 3 basic principles that will help break-down fears and intimidations in reaching fitness goals.
(After all, if he can exercise on a regular basis, should not that be encouragement enough for anyone to give it a shot?)
Principle #1 Move into the Fear.
Train you mind to believe no mountain is too high or any goal is too difficult to attain, Tom tells me. Basically, it is all about meeting your fears and facing them head-on.
In this principle, aim to recognize your fears, acknowledge them and then move through them. Ask yourself what is it that makes you uncomfortable? Have you let yourself get out of shape and are afraid you will never get back? Do you have an injury that is caused you to be afraid of your body?
If you can visualize creatively, then you can put your fears in check. See your self as you'd like to be. Remember: your body loves you and has the potential to heal itself to perfection. Your only job is to trust it and listen.
Q: What is your body saying to you?
Principle #2 Trust Your Intuition.
It is important when overcoming obstacles and learning to break through barriers that you begin to listen to the still small voice of your body. In most cases, we all want the comfort of having someone telling us what we can and cannot do. However, our highest truth lies within us. This is not to say that the good opinion of others is not important, but ultimately the decision making comes from within.
When facing a challenge or an obstacle look to how you feel. What are your instincts telling you? Often it is simply your instinct that will move you into a new mindset and raise your consciousness.
I was not about to let the wheelchair stand in my way, Tom tells me. In fact, he says he had to merely change his perspective about it. He says he first had to learn about what his restrictions were then, create a boundary for himself. We all have boundaries, he tells me. "Regardless if a person can walk or not, obstacles are as unique as people themselves. Therefore, it is first best to know your boundaries."
Next, Tom tells me he aims to meet those boundaries.
I first reach as high as I can within the confines of what I am able to do. Whether it be more sets, reps, or greater endurance, I allow myself as much time as necessary to accomplish my small goals. It always surprises me, with small steps, how quickly I can reach a Big goal.
Principle #3 Do Not Go Gentle Into That Good Night.
What then, about fear? I wanted to know. If we move into the fear and meet it eye to eye what if fear meets us there? So, I asked Tom: are you ever afraid?
After 19 operations in my life, I have really come to terms with fear, he says. It really comes down to our most primal fear; fear of death. Once you realize that death is all part of the divine plan, it is liberating, you can let it go and, instead, choose how to live. So instead of being afraid of death I decided to choose how to live."
So what is the take away message? Talking to Tom, I am reminded of the poem by Dylan Thomas who said: Do Not Go Gentle into That Good Night. It seems appropriate here. The bottom line: Staying afraid often keeps us from truly living.
Tom reminds me that a positive attitude is key, "Life is all about attitude." He also says he could let fear beat him down, yet he does not. I would not want to miss being part of tomorrow, he concludes.
That said, what fears are getting in your way? Make today the right time to face them.
In conclusion: Life Beyond The Boundaries.
When you have faced your fears and pushed your boundaries to the edges, what then? I wanted to know.
Tom smiles. Find a new mountain to climb, he says matter-of-factly. it is what makes life fun. I know I have considerations. I know that there will be days that I will need to stay in bed and rest while my braces are getting tuned up. it is those times when I am with my thoughts that I decide what I am going to set my sights on.
Author Note: In my personal quest to live beyond the boundaries I have chosen Tom as my role model (lucky for me, he is my brother). We so often look to the media for these sources and so often they are illusory. There are real people everywhere doing great things. Look around you; angels are everywhere! Learn from them. Choose someone you look up to, admire or of whom you appreciate their values. Set goals, climb mountains! Set intention in motion and enjoy the healthy process.
Tom can be reached at vettman@rochester.rr.com
About The Author
Laura Turner, C.P.T wants to help you build a Brand New Body in 2004. She is building an Online Fitness Community at ===> http://www.1brand-new-body.com. Set goals, Lose Weight, Get Fit and healthy. No more excuses! Start now.
So in my quest for the last word on overcoming barriers in fitness, Tom sat down with me and together we came up with 3 basic principles that will help break-down fears and intimidations in reaching fitness goals.
(After all, if he can exercise on a regular basis, should not that be encouragement enough for anyone to give it a shot?)
Principle #1 Move into the Fear.
Train you mind to believe no mountain is too high or any goal is too difficult to attain, Tom tells me. Basically, it is all about meeting your fears and facing them head-on.
In this principle, aim to recognize your fears, acknowledge them and then move through them. Ask yourself what is it that makes you uncomfortable? Have you let yourself get out of shape and are afraid you will never get back? Do you have an injury that is caused you to be afraid of your body?
If you can visualize creatively, then you can put your fears in check. See your self as you'd like to be. Remember: your body loves you and has the potential to heal itself to perfection. Your only job is to trust it and listen.
Q: What is your body saying to you?
Principle #2 Trust Your Intuition.
It is important when overcoming obstacles and learning to break through barriers that you begin to listen to the still small voice of your body. In most cases, we all want the comfort of having someone telling us what we can and cannot do. However, our highest truth lies within us. This is not to say that the good opinion of others is not important, but ultimately the decision making comes from within.
When facing a challenge or an obstacle look to how you feel. What are your instincts telling you? Often it is simply your instinct that will move you into a new mindset and raise your consciousness.
I was not about to let the wheelchair stand in my way, Tom tells me. In fact, he says he had to merely change his perspective about it. He says he first had to learn about what his restrictions were then, create a boundary for himself. We all have boundaries, he tells me. "Regardless if a person can walk or not, obstacles are as unique as people themselves. Therefore, it is first best to know your boundaries."
Next, Tom tells me he aims to meet those boundaries.
I first reach as high as I can within the confines of what I am able to do. Whether it be more sets, reps, or greater endurance, I allow myself as much time as necessary to accomplish my small goals. It always surprises me, with small steps, how quickly I can reach a Big goal.
Principle #3 Do Not Go Gentle Into That Good Night.
What then, about fear? I wanted to know. If we move into the fear and meet it eye to eye what if fear meets us there? So, I asked Tom: are you ever afraid?
After 19 operations in my life, I have really come to terms with fear, he says. It really comes down to our most primal fear; fear of death. Once you realize that death is all part of the divine plan, it is liberating, you can let it go and, instead, choose how to live. So instead of being afraid of death I decided to choose how to live."
So what is the take away message? Talking to Tom, I am reminded of the poem by Dylan Thomas who said: Do Not Go Gentle into That Good Night. It seems appropriate here. The bottom line: Staying afraid often keeps us from truly living.
Tom reminds me that a positive attitude is key, "Life is all about attitude." He also says he could let fear beat him down, yet he does not. I would not want to miss being part of tomorrow, he concludes.
That said, what fears are getting in your way? Make today the right time to face them.
In conclusion: Life Beyond The Boundaries.
When you have faced your fears and pushed your boundaries to the edges, what then? I wanted to know.
Tom smiles. Find a new mountain to climb, he says matter-of-factly. it is what makes life fun. I know I have considerations. I know that there will be days that I will need to stay in bed and rest while my braces are getting tuned up. it is those times when I am with my thoughts that I decide what I am going to set my sights on.
Author Note: In my personal quest to live beyond the boundaries I have chosen Tom as my role model (lucky for me, he is my brother). We so often look to the media for these sources and so often they are illusory. There are real people everywhere doing great things. Look around you; angels are everywhere! Learn from them. Choose someone you look up to, admire or of whom you appreciate their values. Set goals, climb mountains! Set intention in motion and enjoy the healthy process.
Tom can be reached at vettman@rochester.rr.com
About The Author
Laura Turner, C.P.T wants to help you build a Brand New Body in 2004. She is building an Online Fitness Community at ===> http://www.1brand-new-body.com. Set goals, Lose Weight, Get Fit and healthy. No more excuses! Start now.
posted by Frank Mori, 24.4.05
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What Is Nitric Oxide (NO)?
Wednesday, April 20, 2005
Nitric oxide (NO) is a compound produced by healthy endothelial cells. The discovery of nitric oxide and its function is possibly one of the most important in the history of cardiovascular medicine. In 1998 three Americans (Robert F. Furchgott, PhD, Louis J. Ignarro, PhD, and Ferid Murad, MD, PhD) were awarded the Nobel Prize for their independent discoveries concerning "nitric oxide" as a signaling molecule in the cardiovascular system. Therefore nitric oxide (NO) is essentially a signaling molecule that helps control a range of processes in the body, including nerve signaling, immune functions, muscle growth and the dilation of blood vessels.
Nitric Oxide (NO) Increases A Positive Blood Flow
Since the discovery that Nitric oxide (NO) is able to induce vasodilation a large number of other roles have been described for Nitric oxide (NO). It is also known to play a role in the immune system, the nervous system, in inflammation and in programmed cell death (apoptosis). Nitric oxide (NO) has also been implicated in smooth muscle relaxation, pregnancy and blood vessel formation (angiogenesis).
Cialis Increase Nitric Oxide (NO) Levels
Scientists have also taken this Nitric oxide (NO) research and run with it for commercial applications. Probably the best known is Viagra. But now we have a better product with longer effects. This drug, called Cialis, increases the levels of Nitric oxide (NO) and promotes smooth muscle relaxation. This, in turn, allows for extra blood flow to the penis, leading to erection. For fitness-minded people, Cialis is probably the most effective (NO) related product. Like Viagra, Cialis is also being used to treat sexual dysfunction in men who have difficulty in maintaining an erection.
Researchers are continuing to study the possible uses of nitric oxide and its link to heart disease prevention and other assorted medicinal uses. In the meantime, scientists recommend that you maximize Nitric oxide (NO) production in your body by following a low fat diet, getting some exercise, consuming antioxidants like vitamins A and C, which prevent the breakdown (oxidation) of nitric oxide in the body.
You Can Buy Cialis Here.
Nitric Oxide (NO) Increases A Positive Blood Flow
Since the discovery that Nitric oxide (NO) is able to induce vasodilation a large number of other roles have been described for Nitric oxide (NO). It is also known to play a role in the immune system, the nervous system, in inflammation and in programmed cell death (apoptosis). Nitric oxide (NO) has also been implicated in smooth muscle relaxation, pregnancy and blood vessel formation (angiogenesis).
Cialis Increase Nitric Oxide (NO) Levels
Scientists have also taken this Nitric oxide (NO) research and run with it for commercial applications. Probably the best known is Viagra. But now we have a better product with longer effects. This drug, called Cialis, increases the levels of Nitric oxide (NO) and promotes smooth muscle relaxation. This, in turn, allows for extra blood flow to the penis, leading to erection. For fitness-minded people, Cialis is probably the most effective (NO) related product. Like Viagra, Cialis is also being used to treat sexual dysfunction in men who have difficulty in maintaining an erection.
Researchers are continuing to study the possible uses of nitric oxide and its link to heart disease prevention and other assorted medicinal uses. In the meantime, scientists recommend that you maximize Nitric oxide (NO) production in your body by following a low fat diet, getting some exercise, consuming antioxidants like vitamins A and C, which prevent the breakdown (oxidation) of nitric oxide in the body.
You Can Buy Cialis Here.
posted by Frank Mori, 20.4.05
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What is the strongest human muscle?
Friday, April 15, 2005
There are other top two contenders: the gluteus maximus and the quadriceps. Human striated muscles don't differ in quality all that much, and other muscles typically have much smaller points of attachment (making them more likely to tear under stress), and/or less leverage. If you could somehow remove the muscles from their points of attachment and just measure how much they could lift, without the bones to help, other muscles would lose out against the gluteus maximus and the quadriceps. The rule of thumb is that the power of a striated human muscle is highly correlated with the effective cross-sectional area (for example, the number of fibers); the length of the muscle is meaningless. The two top contenders in this interpretation are the gluteus maximus (which tends to be fatty, inflating its diameter) and the quadriceps.
But there is one muscle that can generate the largest externally measurable force attributable to the action of a single muscle. However, it has the good fortune of being very broadly attached to a short-armed lever (a mechanical advantage counts for a lot).
The strongest muscle in the body is the masseter, the muscle you use to bite with. This powerful muscle is found on either side of the mouth.
Eskimos have (or used to have, when they subsisted on tough whale meat, etc.) twice the biting strength as those of us who live on tamer fare. According to the 1992 Guinness Book of Records, in 1986 Richard Hofmann of
So remember the strongest muscle in the body is the masseter.
posted by Frank Mori, 15.4.05
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Dumbbell Workouts - A Smart Way To Exercise
Tuesday, April 12, 2005
By C.J. Gustafson
Dumbbell workouts have been around for many years, especially as part of weight training equipment and programs. Fad workouts and equipment have come and gone, but dumbbell workouts have remained an easy, inexpensive way to get in shape and strengthen muscles. Their reliability and effectiveness are just some of the reasons for the longevity of their popularity. Add in the fact that they take up little space and cost far less than many other types of equipment, and it becomes clear that they are a perfect choice for many fitness fans, especially as part of a home gym. There are many different dumbbell workouts that can be done at home.
Advantages of Dumbbell Workouts Working with dumbbells has several advantages over other types of equipment that use resistance. For instance, by their very nature, dumbbell workouts require you to use stabilizing muscles that are important to strength, balance, and posture. Unlike some exercise equipment that utilizes movements that may take some getting used to, dumbbell exercises use many of the body’s natural movement patterns and also incorporate a greater range of movement than many other types of fitness equipment. And the flexibility of dumbbell workouts means that you can target specific areas of the body very effectively.
Dumbbell Safety Before getting started with dumbbell weights, there are some basic safety rules to follow. As with all forms of exercise, it is best to start with some stretches or warm ups to loosen and prepare each muscle group. Failing to stretch the muscles can result in strains, tears and other injuries. It is also important to learn how to do the exercises properly, using correct form and technique before moving to heavier dumbbell weight sets and more difficult dumbbell workouts. There is a wrong way to do the exercises, and this too can result in injury or at a minimum, a lack of conditioning or effectiveness. Using a mirror helps you to see if you are using correct form.
In addition, experts recommend that with any type of weightlifting program, you have someone spot you at all times. Spotting entails having a person who watches every step of your workout to be sure you are not overextending yourself and to provide support and encouragement at critical points. A properly executed dumbbell workout will push your muscles to their limits and even a lightweight dumbbell can hurt like heck if you drop it on your head or toe. Lastly, it is a good idea to check with your physician or fitness professional before beginning exercises if you have health concerns or have experienced an injury, especially in the back or shoulder area.
Dumbbell Workout Exercises
When people think of dumbbell workouts, they often think of working the biceps and triceps. And in fact, dumbbells are ideal for strengthening and growing these muscle groups. However, there are exercises that incorporate dumbbells in ways that work every major muscle group in the body.
The following six exercises each tackle one area of the body. They are some of the most common and easy to understand.
These are just a few of the different dumbbell workout options. Trainers and fitness professionals have developed dumbbell exercises for all levels and situations. Dumbbells are an inexpensive, versatile way to burn calories and target specific muscle groups. They work well for people with limited space and for anyone who wants to add difficulty to an existing workout.
About the Author:
C.J. Gustafson is a successful writer for http://www.best-home-gyms.com your complete shopping guide for home gyms, dumbbells, ab machines and more.
Dumbbell workouts have been around for many years, especially as part of weight training equipment and programs. Fad workouts and equipment have come and gone, but dumbbell workouts have remained an easy, inexpensive way to get in shape and strengthen muscles. Their reliability and effectiveness are just some of the reasons for the longevity of their popularity. Add in the fact that they take up little space and cost far less than many other types of equipment, and it becomes clear that they are a perfect choice for many fitness fans, especially as part of a home gym. There are many different dumbbell workouts that can be done at home.
Advantages of Dumbbell Workouts Working with dumbbells has several advantages over other types of equipment that use resistance. For instance, by their very nature, dumbbell workouts require you to use stabilizing muscles that are important to strength, balance, and posture. Unlike some exercise equipment that utilizes movements that may take some getting used to, dumbbell exercises use many of the body’s natural movement patterns and also incorporate a greater range of movement than many other types of fitness equipment. And the flexibility of dumbbell workouts means that you can target specific areas of the body very effectively.
Dumbbell Safety Before getting started with dumbbell weights, there are some basic safety rules to follow. As with all forms of exercise, it is best to start with some stretches or warm ups to loosen and prepare each muscle group. Failing to stretch the muscles can result in strains, tears and other injuries. It is also important to learn how to do the exercises properly, using correct form and technique before moving to heavier dumbbell weight sets and more difficult dumbbell workouts. There is a wrong way to do the exercises, and this too can result in injury or at a minimum, a lack of conditioning or effectiveness. Using a mirror helps you to see if you are using correct form.
In addition, experts recommend that with any type of weightlifting program, you have someone spot you at all times. Spotting entails having a person who watches every step of your workout to be sure you are not overextending yourself and to provide support and encouragement at critical points. A properly executed dumbbell workout will push your muscles to their limits and even a lightweight dumbbell can hurt like heck if you drop it on your head or toe. Lastly, it is a good idea to check with your physician or fitness professional before beginning exercises if you have health concerns or have experienced an injury, especially in the back or shoulder area.
Dumbbell Workout Exercises
When people think of dumbbell workouts, they often think of working the biceps and triceps. And in fact, dumbbells are ideal for strengthening and growing these muscle groups. However, there are exercises that incorporate dumbbells in ways that work every major muscle group in the body.
The following six exercises each tackle one area of the body. They are some of the most common and easy to understand.
- Build those biceps
Hammer Curls. Stand straight and slightly loose with a dumbbell in each hand. Extend your arms on each side of your body with your palms facing each leg. Keep your elbows tight against your body, curl the weights up in a hammer motion and slowly return to the starting position. You can work both arms simultaneously or alternate the two. Repeat as many times as possible. Remember the goal is to fatigue the muscle. - Try your triceps
Press. Lie flat on a mat or weight bench. With a dumbbell in each hand, extend your arms straight above your head, palms facing each other about two inches apart. Keep your shoulders pressed flat and avoid moving them. Bend your elbows and slowly lower the weights until your hands are on either side of your head. Push your arms back to the extended position and repeat for the desired number of reps. - Shoulder the load
Shoulder Press. Can be performed sitting or standing. Sitting is recommended for beginners, as is a chair or bench with back support. With a dumbbell weight in each hand, extend your arms directly over your head, keeping elbows slightly bent to avoid locking. Slowly lower your arms until they are bent in a 90-degree angle, then push back to extended position and repeat. It is important to be sure you are pressing straight overhead as the tendency is to move at a diagonal. - Best Chests
Flies. This exercise can be done lying flat or at a slight incline with back supported. With a weight in each hand, extend arms above your chest with palms facing each other. Bend your elbows slightly and be sure to keep that bend throughout the exercise. Lower your arms to either side until your upper arms are parallel with the floor. Push back to the extended position and repeat. - Back to basics
Bench Rows. This exercise requires a bench set at a 30-degree incline. Adjust the height of the bench so that when you lie face down on the bench, your hands just barely touch the floor. Grab a dumbbell in each hand with your palms turned toward your feet. Bend your arm at the elbow and lift the dumbbells to your sides so that your upper arm is parallel with the ground. Slowly return the weights to the starting position and repeat. - Get a leg up
Lunges. This is an exercise that is often included in an aerobics workout. Adding a dumbbell helps target the leg muscles and increases the strengthening effectiveness. Stand straight with feet about 12-18 inches apart. With a dumbbell in each hand, held at your sides, step forward with one foot, bending the knee at a 90-degree angle. Allow the other leg to bend automatically and that knee to just barely touch the floor. Push back to an upright position with the original foot and repeat. Do a set leading with the opposite foot as well, or alternate after each lunge.
These are just a few of the different dumbbell workout options. Trainers and fitness professionals have developed dumbbell exercises for all levels and situations. Dumbbells are an inexpensive, versatile way to burn calories and target specific muscle groups. They work well for people with limited space and for anyone who wants to add difficulty to an existing workout.
About the Author:
C.J. Gustafson is a successful writer for http://www.best-home-gyms.com your complete shopping guide for home gyms, dumbbells, ab machines and more.
posted by Frank Mori, 12.4.05
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