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When selecting a gym you should take the time to weigh in on your options. Don’t rush the discussion as this might end up causing you to throw away your money. Instead ask questions, research, and ask others what they think about the gym. It is best to ask others who have used the gym before otherwise you might not get a straight answer. For instance, if you plan on doing yoga at the gym you’ll want to make sure that there is a certified yoga teacher at the gym. It would be nice to find a place with several yoga classes and several certified yoga teachers.

Before rushing into making a decision you should determine the cost of gym fees. Is it possible to fit the monthly or yearly membership fees into your current budget? Be sure to shop around and compare prices from one gym to another just as you would while making any other significant purchase. Some exclusive health clubs might offer spa like services including a sauna or hair dresser however it is a good idea to remember you will have to pay indirectly for those services as a part of the higher membership fees. Abs Fitness and abs exercise in gyms is something almost regular. Sometimes those extras just are not the worth the cost but that is up to you to determine.

Treadmills, once used as a way to punish prisoners, are an exercise machine that simulates a moving floor that allows the user to run or walk while staying place. A treadmill workout is an effective cardiovascular exercise. Treadmills allow you to exercise at home without having to commute to a gym. Users enjoy the comfortable and flexibility of being about to watch television while running or walking on a treadmill. Those who feel uncomfortable walking outdoors can easily walk indoor using a treadmill. Daily treadmill sessions lead to an increased in endurance. Many treadmills come equipped with a convenient step counter.

Before beginning any treadmill workout you should first warm up to prevent injuries. Experts believe most injuries can be avoided by warming up before exercises. It is recommended that you start off walking slowly for a minute or so. Begin by walking on your toes for about thirty seconds and then switch to walking on your heels for thirty seconds and repeat this a few times. Stretch your legs by adjusting your incline to six continue walking for a minute then adjust the treadmill’s incline to zero and turn the speed up a notch to two and a half to three miles per hour and walk for one minute.

This is the same workout that Reg Park trained with to win the 1951 Mr. Universe title. He won Mr. Universe again in 1958, becoming the first to win the prestigious event twice. Park, who later went on to replace Steve Reeves as Hercules in the mid sixties, gained 25 pounds of muscle on an already solid frame in 10 months with this program.

Reg trained three days a week on this routine. He ate 3-4 meals per day and had a protein drink that was made up of milk, cream and honey, which he drank six times a day. Proof that you don’t need to buy expensive supplements.

Grab any photo of Reg Park and you’ll see what can be done with hard work and determination. Remember, Park was a pre-steroid bodybuilder, all natural. And to me he looks a lot better and more powerful than the drug induced bodybuilders of today.
The Reg Park Classic 1951 Workout

Squats 5 x 10
Bench Press 5 x 10
Weighted Dips 5 x 12
Barbell Curls 5 x 10
French Presses 5 x 10
Chins 5 x 10
Donkey Raises 5 sets
Abs 5 sets

Notes: There was no rep scheme for his abs and calves, he’d work them until they had enough. Park, like all the old timers, lifted heavy weights and didn’t use many isolation exercises in his routine. If you decide to follow this program and feel wiped out on three days a week, knock it down to two. Park had exceptional genetics and recovery ability that most don’t have.

Understand that to be successful in any weight training program - hard work is a must! Half-hearted effort does nothing for you. If you’re new to weight training or grossly out of shape, consult a physician first and get on a beginners program. End of disclaimer.

Powerlifting is about strength not speed, but it requires an attribute seemingly out of favor in our age of instant gratification: discipline. The important thing with powerlifting is to keep plugging along, one week at a time, one day at a time, one meal at a time.

If you know that getting strong is hard, and it hurts, and takes a lot of time, and a lot of guts you think you don’t have, you might be asking: Why should I bother? Think about how good it feels after you’re done working out. Think about how good it will feel to watch your muscle mass grow and your strength increase. With powerlifting, it helps to have a great support system from athletes who know the ropes.

That being said, try your best to get a training partner with similar goals or to train around people you know will push you and not allow you to back down from lifting heavy weights.

Creatine is a popular supplement with powerlifters. Although not everybody responds to creatine, most bodybuilders find it boosts both performance and gains in muscle mass. If I were you I would try taking creatine supplements. Always consult your physician before beginning any new supplements, however. Unless you have checked to see if any substance is specifically approved - you should not put it into your body.

So many people neglect other electrolytes that are needed, such as potassium and magnesium. So make sure you have a balanced supplement intake.

Since powerlifting is all about one shot it doesn’t really matter if you can do the second and third rep rather easily all that matters is the first. It can be hard to gauge how exactly many reps one will be able to get with a given weight since success requires such a tremendous power output.

Don’t forget to breathe in, and while performing the lift, don’t forget to breathe out. With powerlifting, take some time to enjoy the fruits of your labor, train but just for the enjoyment of training for a couple of weeks, then go for it again.

Also, be sure and eat a lot of protein to feed your muscles and build mass. Powerlifting may not be easy at first, but stay focused. Stick with it and just keep adding a little bit to your workout every single workout, whether it be pounds, reps or effort the results will come. In the end you will be successful.

Harold Campbell is a hard working bodybuilder who has accomplished much in the field.

The biceps are another one of those overtrained muscle groups that bodybuilders have trouble with. Is it the ease of doing hundreds of curls or the uneducated decisions we make when training them? This article is aimed at the ones who are interested in the basics of bicep training and may also help the experienced bodybuilder bust out of his or her plateau. You are going to learn what the biceps is, best exercises, best day to train, and how your split should look.

Your biceps are involved with many activities you do each day such as carrying and lifting things. According to hateweight.com, the definition of the bicep is the muscle running along the inside of the upper arm which bends your arm at the elbow. The biceps muscle consists of three groups: The pronator teres, which causes flexion at the elbow and also causes pronation with the forearm. The brachialis only allows for flexion at the elbow, and the biceps brachii causes flexion of the elbow and supination of the forearm.

Most bicep exercises are labeled pulling exercises and involve curling your hand towards your shoulders. You can perform many different bicep exercises with almost any type of resistance. The following list is an example of good exercises you can do with the equipment listed above it.

DUMBBELL
Alternate Hammer Curl
Seated Dumbbell Curl
Zottman Curl
Cross Body Hammer Curl
Dumbell Alternate Bicep Curl
One Arm Dumbbell Preacher Curl

BARBELL
Barbell Curl
Close Grip Easy Bar Curl
Preacher Curl
Spider Curl
Wide Grip Standing Barbell Curl

CABLES
Standing Cable Curl
Overhead Cable Curl
Lying Cable Curl
Cable Preacher Curl
Cable Hammer Curl

PLATES
Reverse Plate Curl

MACHINES
Machine Preacher Curl

BODYWEIGHT
Chin-up

Jay Cutler stats on his website that he trains biceps on the same day as he trains his back. However, shapefit.com contradicts this split by stating, “The first thing you want to do is make sure you`re not training biceps on back day. Training your back first will fatigue your biceps.” There is no rule stating that you must train biceps with any other muscle group. As with the training biceps with back example, there are just to many diffferent opinions to state that one way is the best. You need to find which split works best for you.

The biceps are not as an important muscle group as the triceps, but they should still not be neglected. There is no greater feeling than flexing your biceps and watching them peak into what a mountain looks like. You also need to take into account that the biceps are sometimes targeted on exercises you didn`t even think you would hit. It is very easy to overtrain them, especially if they are being worked more than twice a week. Until next time, don`t overtrain your biceps.

*http://exercise.about.com/cs/weightlifting/a/bestbiceps.htm
*http://www.getbig.com/articles/biceps2.htm
*http://www.bodybuilding.com/fun/biceps.htm
*http://www.shapefit.com/training-biceps.html
*http://www.google.com/searchhl=en&lr=&safe=off&defl=en&q=define:Biceps&sa=X&oi=glossary_definition&ct=title
*http://www.bodybuilding.com/fun/exercises.php?Real_New=%3C%3D+7&Name=&MainMuscle=Biceps&Equip=Barbell&Isolation=&order=Name
*http://www.jaycutler.com/sub/training_beginner.html

MY SITE: http://www.mightybody.com

The Seven Basic Benefits of the Mediterranean Diet in Body Building

Introduction

As we move forward into the 21st century, more and more men and women are involving themselves in body building. In order to be successful at body building, a person needs to coordinate an ambitious exercise routine with an appropriate diet regimen. In the end, body building success depends as much upon what you do with your body in a gym as it does with what you put into your body at home.

Certain diet routines and plans have proven to be beneficial directly to the goals of body builders. One regimen that contains the elements of health eating that are essential for a dedicated body builder is found in the Mediterranean diet.

The Mediterranean diet is a perfect choice for an ardent body builder for seven basic reasons.

1. Body Building and Fruits and Vegetables

Nutrition experts believe that a typical diet should include at least five servings of fruits and vegetables during the course of a given day. A body builder needs to more than double this amount of fruits and vegetables. In this regard, the Mediterranean diet is ideal. In the Mediterranean diet, a person typically consumes upwards to over ten generous servings of fruits and vegetables throughout the day.

In body building, it is recommended that the fruits and vegetables included within the diet be taken in raw. (Steamed vegetables are acceptable. However, over steaming can result in a loss of some of the nutrients that naturally are contained in fruits and vegetables.)

2. Body Building and Raw Foods

Various raw foods, including fruits and vegetables, are also rich in anti-oxidants. Anti-oxidants “clean up” oxidants that can form in the body. Oxidants are the negative byproduct of oxygen burnt within the body for energy. Anti-oxidants assist a body builder on many fronts, including lessening muscle atrophy which can be a significant problem in a body builder as he or she ages.

3. Benefits of Protein for the Body Builder

Protein is the essential ingredient necessary to build body mass — which is the ultimate goal of the body building in training. Through the Mediterranean diet, a person interested in pursuing a healthy course of body building can take in protein through lean meats and whole grains.

4. Embracing a Diet Low in Saturated Fat

Saturated fats are destructive to any reasonable body building routine. Obviously, one of the ultimate goals of body building is to eliminate unnecessary and unwanted fat from the body.

While working out is a surefire way of eliminating fat, it is also important for a body builder to elect a dieting course that is low in saturated fat. The Mediterranean diet fits this bill perfectly. Although a person utilizing the Mediterranean diet will be taking in calories from fat — primarily from olive oil which is used effusively in the diet regimen — the that is being ingested is not saturated.

5. Satisfying the Energy Demands of the Active Body Builder

A person following the Mediterranean diet draws in calories and “energy food” from three primary sources:

– carbohydrates

– protein

– unsaturated fat

The key benefit to the Mediterranean diet is rooted in the fact that it is balanced and draws energy in appropriate proportions from these three dietary sources. Because the diet is balanced by definition, your body does not end up operating “out of whack.” Through the Mediterranean diet you are able to obtain the extra energy boosts necessary for body building without causing your overall caloric and energy levels to end up out of balance.

6. Body Building and Moderate Portion Sizes

The key to establishing a beneficial diet to advance body building goals is eating in moderation at each meal. In addition, a body builder should elect to eat smaller meals throughout the day. Rather than the standard three square meals a day, a body builder is best served by eating six smaller, evenly spaced out meals throughout the day.

7. Diet Balance is Always the Key

In the end, the reason that the Mediterranean diet is so beneficial to body builders is precisely the same reason that it is a perfect plan for healthy eating for “average folk.” The Mediterranean diet is a solid plan because it consists of healthy food items eaten in balanced, appropriate proportions throughout the course of the day.

Site Owner & Publisher Ray Darken - You can gain much more detail from Ray’s sites along with other relevant information at The Mediterranean Diet or http://www.safe-and-easy-weightloss.com/wordpress/

Although the entire body needs to be properly positioned during bodybuilding workout, the axial skeleton and its immediate attachments are of greatest concern and require particular attention. Correctly positioning and stabilizing the spine, neck and pelvis during resistance-training exercises are especially important. To see better how these areas should be positioned during exercise, you should first be aware of how they are positioned when held or stabilized aat ret. Not everyone has the same degree of spinal curvature, and some may have spinal abnormalities. If you or someone you are training has any of these abnormalities or any type of back problems, be sure a doctor is consulted before beginning any exercises program.

Different schools of thought exist regarding the spine and exercise. Some people advocate flattening the back during most any exercise in which a bench, pad, or some sort of outside support is present. The theory behind this concept is to reduce the stress on the spine, intervertebral disks, and lower-back area by bracing them against a support. Flattening the back actually requires most people to tilt the pelvis posteriorly. The spine is in its strongest position and the disks are under the least amount of compression when the spine, neck and pelvis are all in a neutral position with the normal arches and curvatures intact. With this in mind, we prefer to do most every exercise while keeping the lumbar spine and the cervical spine in a neutral position. The only change is a slight degree of extension or straightening through the thoracic religion. To do this, we simply pull the shoulder blades together and lift the chest slightly up and out while maintaining the ntural arch in the lumbar and cervical regions of the spine. An example of this would be soldiers standing at attention with their shoulders back and their chest out. This spinal positioning is called a ready position.

Positioning the spine in this manner supports weight more efficiently and still allows for the least amount of intervertebral disk compression in the cervical and lumbar regions. Instead of bracing the lower back by flattening it, you should maintain the natural arch in the lumbar spine. Maintaining this position will require stabilization from the muscles throughout the back, particularly those of the lower region. This is an added benefit. These muscles will be working to stabilize what is a natural and desirable spinal position while the targeted muscles are working against the resistance. Muscles of the trunk and lower back are typically weak links in most individuals. Using this positioning will help to strengthen and stabilize these weak links rather than pacifying them. Isn’t strengthening weak muscles one of the reasons we do resistance training in the first place ?

For more resources:

http://www.101bodybuilding.com

http://www.101cookingrecipes.com
http://www.desserts-recipes.com

This is a trick to be done on a leg curl machine. By simply changing where you grip your hands on the machine, you can increase your strength in the movement by as much as 10% instantly!

Lie face down on the bench as you normally would when doing the exercise. Instead of gripping the machine on the handles below the bench with your arms bent, extend your arms straight overhead in front and grab on to whatever is there. This is generally the frame on either side of the weight stack. Be aware that this trick will not work if there is nothing there to grab - some machines just end at the bench and have the weights stack to the side or behind.

Do your leg curls as you usually would but using this different grip. You should feel stronger when doing them.

One of the best ways to see this principle in action is to do a set as you normally would with your normal grip for about 10 to 12 reps. When you can’t do any more reps, switch to the grip as explained above. You should be able to get a few more reps out.

When using this grip you should also find that you can use a little more weight than you usually do for reps.

The reason this trick works is that having your arms straight removes your biceps as the limiting link in the exercise. It transfers the force through your stronger back muscles instead, resulting in instant increased strength!

For information on how to do the leg curl exercise, go to http://www.fitstep.com/Library/Exercises/Leg_curls.htm

About The Author

Nick Nilsson is Vice President of BetterU, Inc., an online exercise, fitness, and personal training company. Check out his latest eBook “The Best Exercises You’ve Never Heard Of” at http://www.thebestexercises.com or visit http://www.fitstep.com. You can contact him at betteru@fitstep.com or subscribe to BetterU News, his fitness newsletter at betterunews@fitstep.com.

A dumbbell exercise program is effective with the right
equipment These days, more so that in decades gone by,
dumbbells are growing in popularity in fitness centers and
health clubs across the United States.

In addition, they are increasingly being purchased by
people who want to include them in their personal gyms at
home so they can conduct a dumbbell exercise program in the
comfort of their own home when it suits them best.

Rubber encased dumbbells are usually the most popular
choice of dumbbells as they offer a myriad of benefits to
the user.

While they may be made from high quality cast iron material
to give the desired weight effect, they are coated with
rubber for added protection, comfort during the dumbell arm
workouts and style - the rubber is available in different
colors.

Not only are rubber encased dumbbells comfortable to use
and safe to use but if you accidentally drop one of them on
the floor they will not damage the floor or other equipment
because of the rubber exterior. Similarly they will also
make a softer thud as opposed to a loud crash with an iron
dumbbell.

Iron weights can make a loud continuous clanking sound and
can be distracting if you are counting repetitions where as
rubber dumbbells allow you to use dumbbells in any way and
even drop them on the floor without making much noise.

This is ideal for conducting dumbell arm workouts in the
home. The rubber used on rubber encased dumbbells is
usually of a very high quality, is odorless, does not crack
and is designed to be extremely durable, so the need for
maintenance is almost non existent.

On the other hand, chrome dumbbells will also be a welcome
addition to any personal fitness room. These dumbbells and
the dumbbell weights are usually polished with high grade
chrome to give optimum functionality.

Chrome adjustable dumbbells are usually sold in 5 pound
increments so you can build and decrease your dumbbell
weights as your fitness program changes. These adjustable
dumbbells give you the flexibility to quickly and easily
perform a variety of exercises according to what you are
doing with your strength exercises.

Dumbbells - whether they are rubber encased or chrome
adjustable dumbbells -can be purchased easily and usually
cheaply from stores or catalogs selling exercise equipment
online.

Online prices are generally lower than those of the
traditional stores and the dumbbells can be sent directly
to your home -sometimes even with free shipping and
insurance.

Find out why dumbbells are the best type of free weight
exercises. Get reviews and useful information. Click ==>
http://www.dumbells-info.com/adjustable-dumbbells.html

Paul Johnson works tech support for New York based Internet
Publishing company, DigiLectual Inc. He uses Dumbell
workouts as part of his overall, balanced fitness workouts.

The perfect example of just how far the sport of competitive bodybuilding can go. Not happy with “just” using steroids, some careless bodybuilders are now risking their lives with this potentially dangerous drug.

Almost the perfect bodybuilding drug, as it’s cheap, difficult to detect, and actually enhances performance. Notice we said “almost” as the compound can also be quite lethal.

It is a natural peptide (protein) hormone secreted from the pancreas. Its primary role is in controlling the levels of glucose in the body. Diabetics need to inject it to prevent a rise in blood glucose. However if too much is injected and forces blood sugar falls to very low levels, it can lead to sweating, shaking and eventually a coma or death. It is important for anyone who takes IT to know exactly what he or she is doing. Even then the risks are high.

Nailing down precisely when insulin made inroads into sports is difficult. It is believed that it first started with endurance athletes who used the drug to force more glucose into muscle cells for storage as glycogen. Later, bodybuilders discovered that the hormone could also speed up protein synthesis by increasing the delivery of amino acids to muscles. It’s for this latter reason that insulin can be more properly termed a transport hormone rather than a “sugar controlling” hormone.

The big three!

It’s believed that this drug became part of bodybuilding subculture around the same time as growth hormone – the early 1990’s. Up until the late 1980’s bodybuilding stacks and cycles primarily consisted of steroids and maybe an anti-estrogen. But as soon as word started circulating that a few pro bodybuilders were experimenting with insulin, gym rats everywhere jumped on the bandwagon.

Together with anabolic steroids and growth hormone, insulin is one of the big three drugs in bodybuilding. The three drugs together are believed to produce what’s called a synergistic effect. This means that the drugs each magnify the others’ effects. Where 240 pounds was considered large back in the 1970’s and 1980’s, the new stacks pushed the average weight to 260 pounds; and it’s not unusual now to see bodybuilders weighing 280 pounds or more in contest shape.

Think again!

No doubt many readers are seriously thinking of making insulin a bodybuilding drug of choice. But think again. Unlike steroids and growth hormone, which may cause side effects down the road from abuse, insulin can kill you within minutes.

The problem is that you may be taking it to speed up amino acid transport and muscle tissue synthesis, but keep in mind the hormone will also start lowering blood sugar levels. Depending on how high they are to begin with, you could end up in a coma. A number of bodybuilders have died from insulin-induced comas. You have to ask yourself is a few extra inches on your arms or chest worth dying for. We think not.

A much safer alternative!

Believe it or not there are much safer alternatives for building muscle and losing body fat. The supplement industry has created a whole line of steroid alternatives that are both safe and legal. No worries of comas or law enforcement types raiding your residence. These powerful muscle builders are reported to produce muscle gains comparable to illegal steroids and insulin. You deserve the best so check them out now!

Bob Howard expert on bodybuilding and steroids. Are you
looking for more of his insulin articles?

http://www.steroids-help.com/insulin.html

© Bob Howard 4/7/2006