Interview with a bodybuilding expert (8)
Tuesday, September 27, 2005
Anabolic Steroids
Q - What can you tell us about steroids and what do they do to the body?
A - Well steroids basically affect your protein sensitivity and your testosterone production beyond your natural levels.
Q - Why are they illegal?
A - The reason they are illegal is because people misuse them. People use them when they are way too young.
One of the core lessons about steroids is that they can actually fuse the growth plates together and when that happens you can't get any taller. It happens naturally from 21-23 but when you are using them too early that will become a problem for you. Also excess steroids can damage your liver and lead to liver failure. If you are going to consider using steroids I would start at a low cycle and do tons and tons of research.
Q - So you're not saying don't use them?
A - Personally I don't use them but for some people who use them responsibly, I am not necessarily against it. I would never use them just for the reason that I would be happier with getting as big as I can naturally.
Q - Are they addictive and what are the long-term effects?
A - It's basically like cigarette smoking. Your body is going to start to rely on it. As far as mental facts let's say that they do just a little bit of steroids and they see that their muscles aren't big enough then the next time they are going to do a little bit more. Then they just want to keep getting bigger and bigger. Then they are going to be doing an unhealthy amount. So I would say that mentally it could become addictive for people whose personalities are easily led.
Q - What can you tell us about steroids and what do they do to the body?
A - Well steroids basically affect your protein sensitivity and your testosterone production beyond your natural levels.
Q - Why are they illegal?
A - The reason they are illegal is because people misuse them. People use them when they are way too young.
One of the core lessons about steroids is that they can actually fuse the growth plates together and when that happens you can't get any taller. It happens naturally from 21-23 but when you are using them too early that will become a problem for you. Also excess steroids can damage your liver and lead to liver failure. If you are going to consider using steroids I would start at a low cycle and do tons and tons of research.
Q - So you're not saying don't use them?
A - Personally I don't use them but for some people who use them responsibly, I am not necessarily against it. I would never use them just for the reason that I would be happier with getting as big as I can naturally.
Q - Are they addictive and what are the long-term effects?
A - It's basically like cigarette smoking. Your body is going to start to rely on it. As far as mental facts let's say that they do just a little bit of steroids and they see that their muscles aren't big enough then the next time they are going to do a little bit more. Then they just want to keep getting bigger and bigger. Then they are going to be doing an unhealthy amount. So I would say that mentally it could become addictive for people whose personalities are easily led.
posted by Frank Mori, 27.9.05
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Interview with a bodybuilding expert (7)
Saturday, September 24, 2005
Bodybuilding Nutrition and Supplements
Q - What is the importance of a good nutrition plan to body building?
A - Nutrition is just so important. It goes hand in hand with bodybuilding. You could have the best bodybuilding workout in the world but if you don't have good nutrition you are not really going to get anywhere. The same applies to weight loss. You could run all the time but if you are eating junk food you aren't really going to lose the weight.
Q - What are the basic essentials to keep in mind regarding nutrition for body builders?
A - Well, for building muscle the number one thing to keep in mind is you need protein. Protein is the building block of muscle.
A lot of people will argue about how much protein you need but a good rule of thumb is one gram of protein for every pound you weigh. So, say you have an individual who weighs 160 pounds he needs 160 grams of protein every day. Personally I would recommend between one and two times your body weight. Also, it is important to eat healthy.
You should eat immediately after you lift. It's important to get protein immediately after lifting. Preferably you need whey protein, which you can get from a supplement and just mix with water.
When you lift weights your body is going to be using a lot of glucose, so in order to refill that and repair the muscle you need carbohydrates. I would recommend that you get that from dextrose or multi-dextrose, which is corn sugar. You can get it at health food stores or Wal-Mart. Another good source for that are raisins. I want to stress that when you lift weights you are using up all your glucose and you need to replace that so it can repair and build your muscle tissue.
Q - Is fat good or bad for bodybuilding?
A - Certain types of fat are definitely good and other types of fat aren't going to help you at all.
Q - Why do you think that is and what are the differences?
A - Well there is saturated fat and polyunsaturated fat and you want to keep the saturated fat low. If you are having a meal that has over 5 grams of saturated fat and you are eating that all the time that is probably going to be too much. Basically what fat does is it helps you carry everything around. So you need a little good fat. You can get good fat from peanuts, peanut butter, flaxseed or lean meat.
Q - What supplements other than the ones you have already suggested would you recommend?
A - Everybody needs to be getting a multi-vitamin. I would also suggest as I said earlier a 100% whey protein and for a lot of people creatine is a great supplement and also a multi-mineral and flaxseed.
Q - Can you give me some idea of your typical diet for the week is?
A - Right now I am a pretty big guy, so what I would eat would be too much for the normal individual. For breakfast I have 8 egg whites, orange juice and a banana. When I first started, of course, I started out smaller and then as I gained more weight I started eating more and more. The more you weigh the more you are going to have to eat to gain muscle.
For lunch I had spaghetti with hamburger meat and my whey protein. And then in the afternoon I had a meal replacement plan, which is kind of like a protein powder with added vitamins and carbohydrates. It's a liquid protein.
For dinner I usually have a can of tuna on bread or crackers and I will wait awhile and have oatmeal and one or two pieces of protein and a banana and then I head off for the gym.
After the gym I usually have my post workout shake which is protein, dextrose and creatine.
When I come home, for dinner I'll have chicken thighs, which are a really good source of protein they are easy to cook.
Q - What vitamins do you take personally?
A - I take a multi-vitamin; the brand is Now 1 a day. I also take vitamin C, which is for your skin and also calcium.
Q - What is the importance of a good nutrition plan to body building?
A - Nutrition is just so important. It goes hand in hand with bodybuilding. You could have the best bodybuilding workout in the world but if you don't have good nutrition you are not really going to get anywhere. The same applies to weight loss. You could run all the time but if you are eating junk food you aren't really going to lose the weight.
Q - What are the basic essentials to keep in mind regarding nutrition for body builders?
A - Well, for building muscle the number one thing to keep in mind is you need protein. Protein is the building block of muscle.
A lot of people will argue about how much protein you need but a good rule of thumb is one gram of protein for every pound you weigh. So, say you have an individual who weighs 160 pounds he needs 160 grams of protein every day. Personally I would recommend between one and two times your body weight. Also, it is important to eat healthy.
You should eat immediately after you lift. It's important to get protein immediately after lifting. Preferably you need whey protein, which you can get from a supplement and just mix with water.
When you lift weights your body is going to be using a lot of glucose, so in order to refill that and repair the muscle you need carbohydrates. I would recommend that you get that from dextrose or multi-dextrose, which is corn sugar. You can get it at health food stores or Wal-Mart. Another good source for that are raisins. I want to stress that when you lift weights you are using up all your glucose and you need to replace that so it can repair and build your muscle tissue.
Q - Is fat good or bad for bodybuilding?
A - Certain types of fat are definitely good and other types of fat aren't going to help you at all.
Q - Why do you think that is and what are the differences?
A - Well there is saturated fat and polyunsaturated fat and you want to keep the saturated fat low. If you are having a meal that has over 5 grams of saturated fat and you are eating that all the time that is probably going to be too much. Basically what fat does is it helps you carry everything around. So you need a little good fat. You can get good fat from peanuts, peanut butter, flaxseed or lean meat.
Q - What supplements other than the ones you have already suggested would you recommend?
A - Everybody needs to be getting a multi-vitamin. I would also suggest as I said earlier a 100% whey protein and for a lot of people creatine is a great supplement and also a multi-mineral and flaxseed.
Q - Can you give me some idea of your typical diet for the week is?
A - Right now I am a pretty big guy, so what I would eat would be too much for the normal individual. For breakfast I have 8 egg whites, orange juice and a banana. When I first started, of course, I started out smaller and then as I gained more weight I started eating more and more. The more you weigh the more you are going to have to eat to gain muscle.
For lunch I had spaghetti with hamburger meat and my whey protein. And then in the afternoon I had a meal replacement plan, which is kind of like a protein powder with added vitamins and carbohydrates. It's a liquid protein.
For dinner I usually have a can of tuna on bread or crackers and I will wait awhile and have oatmeal and one or two pieces of protein and a banana and then I head off for the gym.
After the gym I usually have my post workout shake which is protein, dextrose and creatine.
When I come home, for dinner I'll have chicken thighs, which are a really good source of protein they are easy to cook.
Q - What vitamins do you take personally?
A - I take a multi-vitamin; the brand is Now 1 a day. I also take vitamin C, which is for your skin and also calcium.
posted by Frank Mori, 24.9.05
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Interview with a bodybuilding expert (6)
Thursday, September 22, 2005
Health
Q - How important is overall health when undertaking a bodybuilding program?
A - Well when it comes to overall health, it's most important that you start a program.
Q - Should you have an overall physical assessment?
A - Well I would say that as long as you are in relatively good shape you're going to be okay. But if you are obese you might not have the best blood pressure because of your weight problem. There are people at the gym who are going to help you fix that. If you have a history of heart or other severe illness, you most certainly want to have a physical assessment before you begin. If you have a bad back or you have your knees run out there are lifts you may not be able to do.
Q - Is there anyone who should not attempt it?
A - Well there is a formula for everybody even if you have a bad back or knees there are still exercise that you can do and the people who work at the gyms will help you with these.
Q - What are some of the common risks and potential injuries associated with bodybuilding?
A - Trying to lift more weight than you should or using bad form, which kind of goes hand in hand. Say someone tries to lift too much weight or curl it and they are swinging it around because they can't lift that much weight. There is always a chance with a risk like that. But I would say that if you are using a weight that is right for you it is relatively safe compared to football or some other sports. You should be fine as long as you aren't lifting too much weight and you are using good form.
Q - Are there any warning signs that a body builder should watch out for that might indicate serious health risks?
A - Yes. I would say that when you're in the weight room and you are getting dizzy doing your lifts you need to sit down and take a break. Maybe lift less weight. If your joints start hurting or your back hurts, you may have pulled your back and that's definitely something you should have checked out.
Q - How important is overall health when undertaking a bodybuilding program?
A - Well when it comes to overall health, it's most important that you start a program.
Q - Should you have an overall physical assessment?
A - Well I would say that as long as you are in relatively good shape you're going to be okay. But if you are obese you might not have the best blood pressure because of your weight problem. There are people at the gym who are going to help you fix that. If you have a history of heart or other severe illness, you most certainly want to have a physical assessment before you begin. If you have a bad back or you have your knees run out there are lifts you may not be able to do.
Q - Is there anyone who should not attempt it?
A - Well there is a formula for everybody even if you have a bad back or knees there are still exercise that you can do and the people who work at the gyms will help you with these.
Q - What are some of the common risks and potential injuries associated with bodybuilding?
A - Trying to lift more weight than you should or using bad form, which kind of goes hand in hand. Say someone tries to lift too much weight or curl it and they are swinging it around because they can't lift that much weight. There is always a chance with a risk like that. But I would say that if you are using a weight that is right for you it is relatively safe compared to football or some other sports. You should be fine as long as you aren't lifting too much weight and you are using good form.
Q - Are there any warning signs that a body builder should watch out for that might indicate serious health risks?
A - Yes. I would say that when you're in the weight room and you are getting dizzy doing your lifts you need to sit down and take a break. Maybe lift less weight. If your joints start hurting or your back hurts, you may have pulled your back and that's definitely something you should have checked out.
posted by Frank Mori, 22.9.05
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Interview with a bodybuilding expert (5)
Wednesday, September 21, 2005
Health Clubs and Gyms
Q - We've briefly discussed gyms, but let's expand on the subject. Can you tell me what someone should expect from a membership at a gym? What should I expect them to do for me?
A - There should be people there to tell you about the equipment, personal trainers or staff. They should have all the necessary equipment you need and the facility should be large enough to accommodate the customers. Some gyms are always crowded and their weight room isn't big enough for all their members.
Q - You mean not having to wait in line for a piece of equipment?
A - Well if you lived in a large city like Chicago or Los Angeles. If you go to a huge fitness center and they have a tiny little gym then it's probably time to look elsewhere.
Q - Are there any ground rules to a gym or health club? Things they can or cannot do?
A - Well a couple of things related to safety. You may have to be 16 to go and work out there and the health clubs also have to be cleaned according to health department rules. Machines have to be cleaned every night and things like that.
Q - They usually have showers and things like that don't they?
A - It just depends. Some gyms may just have the weight room and nothing else and other gyms may have a cool basketball court. These are things you need to consider when you are shopping around.
Q - Are there certain things about working out in gyms that people should be aware of?
A - Don't wear flip-flops or open toed shoes because you are going to be working with weights and you don't want one to fall on your foot.
Q - So it's probably pretty important that you have the right things to wear as well?
A - Yes, don't wear jeans because you are going to be moving your legs. Something that is comfortable to you is really most important like jogging pants or shorts. What ever is easy for you to move in you're going to be moving, running, lying down and sitting up? You don't want anything to be too tight.
Q - We've briefly discussed gyms, but let's expand on the subject. Can you tell me what someone should expect from a membership at a gym? What should I expect them to do for me?
A - There should be people there to tell you about the equipment, personal trainers or staff. They should have all the necessary equipment you need and the facility should be large enough to accommodate the customers. Some gyms are always crowded and their weight room isn't big enough for all their members.
Q - You mean not having to wait in line for a piece of equipment?
A - Well if you lived in a large city like Chicago or Los Angeles. If you go to a huge fitness center and they have a tiny little gym then it's probably time to look elsewhere.
Q - Are there any ground rules to a gym or health club? Things they can or cannot do?
A - Well a couple of things related to safety. You may have to be 16 to go and work out there and the health clubs also have to be cleaned according to health department rules. Machines have to be cleaned every night and things like that.
Q - They usually have showers and things like that don't they?
A - It just depends. Some gyms may just have the weight room and nothing else and other gyms may have a cool basketball court. These are things you need to consider when you are shopping around.
Q - Are there certain things about working out in gyms that people should be aware of?
A - Don't wear flip-flops or open toed shoes because you are going to be working with weights and you don't want one to fall on your foot.
Q - So it's probably pretty important that you have the right things to wear as well?
A - Yes, don't wear jeans because you are going to be moving your legs. Something that is comfortable to you is really most important like jogging pants or shorts. What ever is easy for you to move in you're going to be moving, running, lying down and sitting up? You don't want anything to be too tight.
posted by Frank Mori, 21.9.05
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Interview with a bodybuilding expert (4)
Monday, September 19, 2005
Exercise Equipment
Q - What kind of equipment do you think is necessary to begin a bodybuilding program?
A - I would say the essentials that you will need are: a squat wrap, a bench (preferably one that can adjust to incline or decline), a barbell with weights that go up to 200-300 pounds. You are going to need dumbbells and I would say starting off you to go up to 60, depending on how strong you are of course.
Q - How much should a new bodybuilding student plan to spend on equipment?
A - Assuming that you are going to be working out at home and not the gym, a good squat wrap is going to be anywhere between $500 and $1600 dollars and that is the most expensive piece of equipment. Then you can get a good bench from $60-$70 dollars. The dumbbells will vary in price. I am suggesting that if you are working out at home use free weights because they stimulate the muscles better and have a more natural range of motion.
Q - Can you tell us; is it possible to build muscle without using expensive equipment and if so, how does one go about doing that?
A - Yes, it is definitely possible. There are some things that you are going to need. You can't do squats without a squat wrap but you can usually buy one used pretty cheap or you could get together with friends and get one. And again, there's the gym. The one I go to is just $8 dollars a month to use a squat wrap. A bench is pretty cheap as well as dumbbells.
Q - What about these different exercise things they advertise on TV?
A - Well it just depends on your personal goals. If you are expecting to get a lot of muscle those aren't really going to take you very far. You are going to need to get into compound exercises like squats and such and with things like the Bow Flex and the Total Home Gym it just doesn't allow you to do very much.
Now you can definitely gain some muscle from them but you are not going to look like a professional bodybuilder using them. If someone just wants to work out at home and gain a little bit of muscle that would definitely work for them. But, if you want to build serious muscle it's not going to work.
Q - What can you tell us about the importance of exercise?
A - Exercise is definitely important whether you are trying to gain weight or lose weight. If you were trying to lose weight exercise is essential for burning calories. But even if you are trying to gain weight and stay healthy, it will keep your heart rate healthy and build up endurance.
Q - Can someone target specific body parts with just exercise and without equipment?
A - Well for weight loss there is no such thing as targeting just how much fat you burn. And as far as exercising for certain muscles well we could do crunches to target your abs but it's not going to target your chest.
Q - Are there any exercise routines that target muscle building for those specific body parts without weights?
A - Well the only exercise I do without weights are crunches and running the cyclist for the abs but for most everything else you are going to need weights. You can do conditioning exercises but you are not going to get a ton of muscle unless you use free weights
Q - What are aerobics?
A - Exercise that gets your heart rate up to a certain level for a sustained period of time. It's also any exercise that gets your breathing rate up. Running and swimming are aerobic activity.
Q - Would it be safe to say that aerobics would help improve your cardiovascular system?
A - Yes definitely because of the breathing aspect.
Q - We talked briefly about a home gym but how realistic is it to have one?
A - Well unless you have a lot of money there are certain machines that you are going to have to live without. And, these machines are specific to building muscle.
Q - If money were no object what machines would you recommend that someone buy?
A - I would get a squat wrap and a bench that can incline and decline. I would get a lat pull down machine and a pull up bar and a 45% lift press and a rowing machine and a cable push down and dual cable push one.
Q - We are probably looking at some hefty prices there right?
A - Yes, if you want to go all out and have all those machines you are looking at $3000 to $4000.
Q - Okay and if a client is on a budget what course of action would you recommend?
A - I would just recommend finding a gym that has low rates or working out at the YMCA. If you are in school they will usually give you a discount. I would just compare all the gyms in the area and find one that is going to fit your needs.
Q - We keep coming back to the gym, don't we?
A - It does seem that way and the reason is because it's the cheapest alternative.
Q - What kind of equipment do you think is necessary to begin a bodybuilding program?
A - I would say the essentials that you will need are: a squat wrap, a bench (preferably one that can adjust to incline or decline), a barbell with weights that go up to 200-300 pounds. You are going to need dumbbells and I would say starting off you to go up to 60, depending on how strong you are of course.
Q - How much should a new bodybuilding student plan to spend on equipment?
A - Assuming that you are going to be working out at home and not the gym, a good squat wrap is going to be anywhere between $500 and $1600 dollars and that is the most expensive piece of equipment. Then you can get a good bench from $60-$70 dollars. The dumbbells will vary in price. I am suggesting that if you are working out at home use free weights because they stimulate the muscles better and have a more natural range of motion.
Q - Can you tell us; is it possible to build muscle without using expensive equipment and if so, how does one go about doing that?
A - Yes, it is definitely possible. There are some things that you are going to need. You can't do squats without a squat wrap but you can usually buy one used pretty cheap or you could get together with friends and get one. And again, there's the gym. The one I go to is just $8 dollars a month to use a squat wrap. A bench is pretty cheap as well as dumbbells.
Q - What about these different exercise things they advertise on TV?
A - Well it just depends on your personal goals. If you are expecting to get a lot of muscle those aren't really going to take you very far. You are going to need to get into compound exercises like squats and such and with things like the Bow Flex and the Total Home Gym it just doesn't allow you to do very much.
Now you can definitely gain some muscle from them but you are not going to look like a professional bodybuilder using them. If someone just wants to work out at home and gain a little bit of muscle that would definitely work for them. But, if you want to build serious muscle it's not going to work.
Q - What can you tell us about the importance of exercise?
A - Exercise is definitely important whether you are trying to gain weight or lose weight. If you were trying to lose weight exercise is essential for burning calories. But even if you are trying to gain weight and stay healthy, it will keep your heart rate healthy and build up endurance.
Q - Can someone target specific body parts with just exercise and without equipment?
A - Well for weight loss there is no such thing as targeting just how much fat you burn. And as far as exercising for certain muscles well we could do crunches to target your abs but it's not going to target your chest.
Q - Are there any exercise routines that target muscle building for those specific body parts without weights?
A - Well the only exercise I do without weights are crunches and running the cyclist for the abs but for most everything else you are going to need weights. You can do conditioning exercises but you are not going to get a ton of muscle unless you use free weights
Q - What are aerobics?
A - Exercise that gets your heart rate up to a certain level for a sustained period of time. It's also any exercise that gets your breathing rate up. Running and swimming are aerobic activity.
Q - Would it be safe to say that aerobics would help improve your cardiovascular system?
A - Yes definitely because of the breathing aspect.
Q - We talked briefly about a home gym but how realistic is it to have one?
A - Well unless you have a lot of money there are certain machines that you are going to have to live without. And, these machines are specific to building muscle.
Q - If money were no object what machines would you recommend that someone buy?
A - I would get a squat wrap and a bench that can incline and decline. I would get a lat pull down machine and a pull up bar and a 45% lift press and a rowing machine and a cable push down and dual cable push one.
Q - We are probably looking at some hefty prices there right?
A - Yes, if you want to go all out and have all those machines you are looking at $3000 to $4000.
Q - Okay and if a client is on a budget what course of action would you recommend?
A - I would just recommend finding a gym that has low rates or working out at the YMCA. If you are in school they will usually give you a discount. I would just compare all the gyms in the area and find one that is going to fit your needs.
Q - We keep coming back to the gym, don't we?
A - It does seem that way and the reason is because it's the cheapest alternative.
posted by Frank Mori, 19.9.05
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Interview with a bodybuilding expert (3)
Sunday, September 18, 2005
Plan of Action - Getting Started
Q - Let's talk about a plan of action. Should our client fly solo or is it wise to have a partner?
A - I would say that a lot of it just depends on the individual case. The more help you get the more motivated by the encouragement. At the same time, if the only thing you can do is start by yourself then it's still definitely possible to meet your goals, you may just have to work a little harder.
Q - If someone wanted to pursue a bodybuilding program all by themselves, what would be advantageous about that approach?
A - I would say that some people focus better working on their own. But for the majority I don't recommend it. There is a great deal of motivation and support when working with a partner(s) or a trainer. Sometimes it's just the atmosphere of working in gym rather than at home that encourages some people. The bottom line is that I recommend at minimum that he/she finds a partner to lift with or join a local gym or health club.
Q - How should someone go about selecting a health club or a gym; what things should they take into consideration?
A - You want to ask them to give you a tour and make sure they have all the weights you want to use. Make sure that it's not too crowded. Also consider the expense and see if they offer personal trainers.
Q - What about instructional videos?
A - Yes I would say that there are some that are pretty helpful but the best way to do it is ask someone at the gym to show you or look it up online and save the expense.
Q - Can you tell us a little bit more about the benefits of a personal trainer and maybe a general idea of what costs are?
A - All personal trainers are different. Some will range from $30 to $40 a month up to $100 a month. They will show you how to do every exercise and some will even design a diet for you and help you monitor your workouts to make sure that you are doing everything correctly. And another big thing is they will help you with safety. So if you don't know how to do a lift they will show you so you don't hurt yourself.
Q - Are there any warnings that our client should pay attention to before undertaking a body building program?
A - Well if you have known heart risks or anything that would interfere with physical activity like a bad back then there are precautions that you might want to take. If you had a personal trainer he would show you the different exercises to do and how to do them so you don't hurt yourself.
Q - When someone is getting serious about doing this where should they actually begin if they are looking at building muscle mass?
A - I would say that a great resource to start with would be a friend who lifts and ask them. He may even talk to people online. There is so much information on the internet.
Q - How are muscles actually toned and strengthened? Is it by using the same muscles for the same purpose repetitiously?
A - When you lift weights what you are doing is actually tearing the muscle tissue in a healthy way. When you eat right they will actually repair themselves and they will repair stronger and bigger without lifting more weight. As you go along and lift more weight, your muscles will keep adapting to having to lift more and they will get bigger. Actually there are type A and type B fibers in your muscles. Let's say the higher repetitions might tear the type B so heavier weights will tear them and bring them back stronger.
Q - What are the type A and B?
A - They refer to the repetitions you need to accomplish a specific result. Some people are fast switch and some people are slow switch.
Q - Can you explain that?
A - Yes. Fast switch responds to high repetitions and I would recommend between 8-12 repetitions. Slow switch will respond to slower repetitions between 4 and 6.
It can actually get pretty complicated. Every body has a different buildup. Let's say for example my bicep is 90% fast switch and 10% slow switch so I would need to do mainly high repetitions for my bicep. So you on the other hand might be 90% slow switch and 10% fast switch so the approach you would want to take is lower repetitions.
Q - So what you are saying is that it kind of depends on what condition your body is in?
A - Yes and a lot of it is just genetics. Some people just have more fast switch than others.
Q - Let's talk about a plan of action. Should our client fly solo or is it wise to have a partner?
A - I would say that a lot of it just depends on the individual case. The more help you get the more motivated by the encouragement. At the same time, if the only thing you can do is start by yourself then it's still definitely possible to meet your goals, you may just have to work a little harder.
Q - If someone wanted to pursue a bodybuilding program all by themselves, what would be advantageous about that approach?
A - I would say that some people focus better working on their own. But for the majority I don't recommend it. There is a great deal of motivation and support when working with a partner(s) or a trainer. Sometimes it's just the atmosphere of working in gym rather than at home that encourages some people. The bottom line is that I recommend at minimum that he/she finds a partner to lift with or join a local gym or health club.
Q - How should someone go about selecting a health club or a gym; what things should they take into consideration?
A - You want to ask them to give you a tour and make sure they have all the weights you want to use. Make sure that it's not too crowded. Also consider the expense and see if they offer personal trainers.
Q - What about instructional videos?
A - Yes I would say that there are some that are pretty helpful but the best way to do it is ask someone at the gym to show you or look it up online and save the expense.
Q - Can you tell us a little bit more about the benefits of a personal trainer and maybe a general idea of what costs are?
A - All personal trainers are different. Some will range from $30 to $40 a month up to $100 a month. They will show you how to do every exercise and some will even design a diet for you and help you monitor your workouts to make sure that you are doing everything correctly. And another big thing is they will help you with safety. So if you don't know how to do a lift they will show you so you don't hurt yourself.
Q - Are there any warnings that our client should pay attention to before undertaking a body building program?
A - Well if you have known heart risks or anything that would interfere with physical activity like a bad back then there are precautions that you might want to take. If you had a personal trainer he would show you the different exercises to do and how to do them so you don't hurt yourself.
Q - When someone is getting serious about doing this where should they actually begin if they are looking at building muscle mass?
A - I would say that a great resource to start with would be a friend who lifts and ask them. He may even talk to people online. There is so much information on the internet.
Q - How are muscles actually toned and strengthened? Is it by using the same muscles for the same purpose repetitiously?
A - When you lift weights what you are doing is actually tearing the muscle tissue in a healthy way. When you eat right they will actually repair themselves and they will repair stronger and bigger without lifting more weight. As you go along and lift more weight, your muscles will keep adapting to having to lift more and they will get bigger. Actually there are type A and type B fibers in your muscles. Let's say the higher repetitions might tear the type B so heavier weights will tear them and bring them back stronger.
Q - What are the type A and B?
A - They refer to the repetitions you need to accomplish a specific result. Some people are fast switch and some people are slow switch.
Q - Can you explain that?
A - Yes. Fast switch responds to high repetitions and I would recommend between 8-12 repetitions. Slow switch will respond to slower repetitions between 4 and 6.
It can actually get pretty complicated. Every body has a different buildup. Let's say for example my bicep is 90% fast switch and 10% slow switch so I would need to do mainly high repetitions for my bicep. So you on the other hand might be 90% slow switch and 10% fast switch so the approach you would want to take is lower repetitions.
Q - So what you are saying is that it kind of depends on what condition your body is in?
A - Yes and a lot of it is just genetics. Some people just have more fast switch than others.
posted by Frank Mori, 18.9.05
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Interview with a bodybuilding expert (2)
Thursday, September 15, 2005
Too Old or Too Young
Q - What about age? Is age a factor when considering a bodybuilding program and if it is what should be taken in consideration?
A - I wouldn't say that it is a huge factor. If you are at an age where you are more prone to injury than when you were younger, then you may want to be cautious when working with certain exercises. Really, anyone can work with bodybuilding. I wouldn't say it is a huge issue.
There is no such thing as too old or too young. It's safe to say that as long as they are following a pretty healthy lifestyle, bodybuilding would be healthy for any age.
Young, old or in between it's always good and should be a part of everybody's lifestyle. Even if you don't hit the gym 5 times a week it's better if you can incorporate it in your lifestyle on some sort of regular basis. You'll be happy with the results.
Q - What about age? Is age a factor when considering a bodybuilding program and if it is what should be taken in consideration?
A - I wouldn't say that it is a huge factor. If you are at an age where you are more prone to injury than when you were younger, then you may want to be cautious when working with certain exercises. Really, anyone can work with bodybuilding. I wouldn't say it is a huge issue.
There is no such thing as too old or too young. It's safe to say that as long as they are following a pretty healthy lifestyle, bodybuilding would be healthy for any age.
Young, old or in between it's always good and should be a part of everybody's lifestyle. Even if you don't hit the gym 5 times a week it's better if you can incorporate it in your lifestyle on some sort of regular basis. You'll be happy with the results.
posted by Frank Mori, 15.9.05
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Interview with a bodybuilding expert
Tuesday, September 13, 2005
We are here today to talk about bodybuilding with someone who has experienced great success with his bodybuilding plan. In just two years of weight lifting he has increased his weight from 165 pounds to a stout 220 pounds and maintains his body fat at 11%.
In his words, "It's done a lot for me and I have made a lot of friends doing it. It's been a wonderful personal transformation. When you start off with really no muscle to speak of and personally experience levels where I am now, it does a lot for you confidence and state of mind."
We will approach this interview as if we have someone who wants to begin a bodybuilding and weight lifting regimen. Using the experience and expertise of our guest, we are going to explore the different things that our client needs to do to get started. We will use a Q (Question) and A (Answer) format.
Setting Goals
Q - The first topic we are going to discuss is setting goals. Can you tell me how important is motivation when someone decides to pursue bodybuilding?
A - I would say motivation is by far the strongest and most important aspect of a weight lifting plan. If you are easily discouraged, you can lose the persistence you need to achieve your goals. That's why it's important to have that motivation out in front of you at all times.
Q - What do you think our client should do in order to set realistic goals?
A - I would say to set realistic goals you have to be honest with yourself. For instance, if you're in it just to do weight loss you're not going to lose six to seven pounds a week. I would say for most people one to two pounds per week is a healthy goal. You can lose more than that but you'll probably lose some muscle. As far as gaining weight anywhere between a half a pound to two pounds a week is a realistic goal. It really just adapts along the way. You may set a goal and realize you can surpass that so maybe you need to set higher goals in the future. Or you may set a goal a little too high and then you are going to have to go back and adjust those.
Q - Are there any special tips that you can offer or come up with to tell people how they can stay on track with their goals?
A - Well if individuals are serious about their plan, finding a partner can be really helpful. Also, keeping a journal is another big thing. If you keep track of what you do and mark your progress, that can go a long way towards helping to stay motivated. For instance, let's just say that one of your goals is not to eat junk food. If you write that in your journal then you do eat junk food, you are going to look back at that and say I can't do that anymore. Having your goals and your progress written down in plain site is a huge motivation factor. Once it's staring you in the face, you know you are going to have to fix that particular behavior.
In his words, "It's done a lot for me and I have made a lot of friends doing it. It's been a wonderful personal transformation. When you start off with really no muscle to speak of and personally experience levels where I am now, it does a lot for you confidence and state of mind."
We will approach this interview as if we have someone who wants to begin a bodybuilding and weight lifting regimen. Using the experience and expertise of our guest, we are going to explore the different things that our client needs to do to get started. We will use a Q (Question) and A (Answer) format.
Setting Goals
Q - The first topic we are going to discuss is setting goals. Can you tell me how important is motivation when someone decides to pursue bodybuilding?
A - I would say motivation is by far the strongest and most important aspect of a weight lifting plan. If you are easily discouraged, you can lose the persistence you need to achieve your goals. That's why it's important to have that motivation out in front of you at all times.
Q - What do you think our client should do in order to set realistic goals?
A - I would say to set realistic goals you have to be honest with yourself. For instance, if you're in it just to do weight loss you're not going to lose six to seven pounds a week. I would say for most people one to two pounds per week is a healthy goal. You can lose more than that but you'll probably lose some muscle. As far as gaining weight anywhere between a half a pound to two pounds a week is a realistic goal. It really just adapts along the way. You may set a goal and realize you can surpass that so maybe you need to set higher goals in the future. Or you may set a goal a little too high and then you are going to have to go back and adjust those.
Q - Are there any special tips that you can offer or come up with to tell people how they can stay on track with their goals?
A - Well if individuals are serious about their plan, finding a partner can be really helpful. Also, keeping a journal is another big thing. If you keep track of what you do and mark your progress, that can go a long way towards helping to stay motivated. For instance, let's just say that one of your goals is not to eat junk food. If you write that in your journal then you do eat junk food, you are going to look back at that and say I can't do that anymore. Having your goals and your progress written down in plain site is a huge motivation factor. Once it's staring you in the face, you know you are going to have to fix that particular behavior.
posted by Frank Mori, 13.9.05
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Bigger Muscles With Proper Supplemments
Sunday, September 11, 2005
There are many different nutritional supplements on the market. Every each of them promise huge muscle gains. Most of them are only bogus products promoted by powerful sales pitch websites. But if you really want to build bigger muscles with proper supplemments you should focus on two big components: protein and creatine.
According to Jeff Volek, a professor at the Human Performance Lab at the University of Connecticut, how and when you ingest this protein is more important than how much. "Several small protein meals are better than a couple of big ones," he states." And small amounts of quality protein before and after your workout will help stimulate protein synthesis. Whey protein is a good choice since it's absorbed quickly." Try about 20 grams before and 40 grams immediately after workouts. And don't forget about creatine. "More than two dozen studies indicate that creatine supplementation augments adaptations to resistance training." Source: Muscle & Fitness (September 2005, page 81)
According to Jeff Volek, a professor at the Human Performance Lab at the University of Connecticut, how and when you ingest this protein is more important than how much. "Several small protein meals are better than a couple of big ones," he states." And small amounts of quality protein before and after your workout will help stimulate protein synthesis. Whey protein is a good choice since it's absorbed quickly." Try about 20 grams before and 40 grams immediately after workouts. And don't forget about creatine. "More than two dozen studies indicate that creatine supplementation augments adaptations to resistance training." Source: Muscle & Fitness (September 2005, page 81)
posted by Frank Mori, 11.9.05
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Whey Protein - Amazing Muscle Builder
Saturday, September 03, 2005
Are you concerned about taking care of your body before and after strenuous activities or workouts? Do you try to avoid supplements that contain additives and possible side effects?
If you are interested in better health and improved physical fitness you have surely heard that bodybuilders and other athletes are turning to a simple, natural supplement called whey protein.
WHY DO ATHLETES USE WHEY PROTEIN?
Protein levels are depleted through exercise. Muscles require amino acids to prevent deterioration, give endurance and build mass. Proteins supply these amino acids to the muscles which is why athletes use whey protein.
WHAT IS WHEY PROTEIN?
Commercial whey protein comes from cow's milk. Whey is the by-product of making cheese and was usually thrown away as a waste product. Now researchers know that whey protein is high quality, natural protein that is rich with amino acids essential for good health and muscle building. It is naturally found in mother's milk and also used in baby formula. It is being considered for use as a fortifier of grain products because of its considerable health benefits and bland flavor.
Although protein is also found in other foods such as meat, soy and vegetables, whey protein is proven to have the highest absorption (digestion) levels in comparison to all others.
WHO SHOULD CONSIDER USING WHEY PROTEIN?
Whey protein has many health benefits including immune support, bone health, sports health, weight management and overall well being.
Because amino acids are 'building blocks' for the human body it is sometimes used by patients to speed up the healing of wounds or burns.
The high quality protein that comes from whey makes it a recommended choice for those who need optimal benefits from restricted diets including diabetics, those on weight management diets and even ill patients not able to consume enough protein in their diet to assist with healing.
CAN WHEY PROTEIN BE DANGEROUS?
Whey protein is a food and so it does not have have the risks associated with other supplements. That said, too much of anything carries risks. Extremely high use of whey protein can overload the liver which can cause serious problems. Moderation is always recommended.
If you are lactose intolerant you might try whey protein isolate which has less than 1% lactose and should be tolerable for most users.
Whey protein is a natural and healthy way to bring protein into your diet and increase well being.
If you are interested in better health and improved physical fitness you have surely heard that bodybuilders and other athletes are turning to a simple, natural supplement called whey protein.
WHY DO ATHLETES USE WHEY PROTEIN?
Protein levels are depleted through exercise. Muscles require amino acids to prevent deterioration, give endurance and build mass. Proteins supply these amino acids to the muscles which is why athletes use whey protein.
WHAT IS WHEY PROTEIN?
Commercial whey protein comes from cow's milk. Whey is the by-product of making cheese and was usually thrown away as a waste product. Now researchers know that whey protein is high quality, natural protein that is rich with amino acids essential for good health and muscle building. It is naturally found in mother's milk and also used in baby formula. It is being considered for use as a fortifier of grain products because of its considerable health benefits and bland flavor.
Although protein is also found in other foods such as meat, soy and vegetables, whey protein is proven to have the highest absorption (digestion) levels in comparison to all others.
WHO SHOULD CONSIDER USING WHEY PROTEIN?
Whey protein has many health benefits including immune support, bone health, sports health, weight management and overall well being.
Because amino acids are 'building blocks' for the human body it is sometimes used by patients to speed up the healing of wounds or burns.
The high quality protein that comes from whey makes it a recommended choice for those who need optimal benefits from restricted diets including diabetics, those on weight management diets and even ill patients not able to consume enough protein in their diet to assist with healing.
CAN WHEY PROTEIN BE DANGEROUS?
Whey protein is a food and so it does not have have the risks associated with other supplements. That said, too much of anything carries risks. Extremely high use of whey protein can overload the liver which can cause serious problems. Moderation is always recommended.
If you are lactose intolerant you might try whey protein isolate which has less than 1% lactose and should be tolerable for most users.
Whey protein is a natural and healthy way to bring protein into your diet and increase well being.
posted by Frank Mori, 3.9.05
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