Are You Overtraining?

Many people start bodybuilding because they want to either gain muscle or lose fat, and feel the need to exercise six hours a day to achieve their fitness goals. Training for that long will not give you the results you are looking for, in fact, it will lead to over training. This article is going to explain the basics of over training and the problems associated with it. You are also going to learn about methods you can use to prevent over training in the future.

Over training is a severely bad physical and mental state which occurs from training without adequate recovery. Over training can also be caused by excessive intensity of weight training and not giving the body enough time for rest and recovery. Not only is over training common in weight lifting, but it can also be experienced by runners and other athletes as well. Studies show that 10-20% of intensely trained athletes are currently over trained.

Over training can effect an athlete in many different ways but the most noticeable symptoms come in a physical and mental state. The following list tells you the most common symptoms of over training in both states.

Mentally 

• Lack of energy 
• Insomnia 
• Headaches 
• Inability to relax 
• Dehydration 
• Slower recovery after exercise 
• Decreased appetite 
• Decreased desire to exercise 
• Depression 
• Increased chance of infection

Physically 

• Achiness 
• Pain in muscles 
• Increased resting blood pressure 
• Decreased athletic performance 
• Decreased maximal blood lactate concentrates 
• Weight loss
• Increased risk of injury

If you are experiencing any of these problems, chances are good that you are over trained.

Okay, so I am over trained. What should I do to get myself back on track? The first thing you need to do is take a step backwards and rest for a few days. You also need to to drink plenty of fluids and alter your diet if needed. Even if you are not currently over trained doesn`t mean that you can`t be in the future. You should keep your training sessions under forty-five minutes and make sure that you stretch before and after exercising.

I could write a book on the many different psychological and physical effects that over training can cause, but I simply don`t have enough space in such a short article. Remember to always listen to your body and never try pushing yourself to more than what you can handle. Bodybuilding is the only sport I can think of that uses the "less-is-more" approach and is another one of the reasons that we are a breed apart from the rest of society. Until next time, later.

Building a Bombastic Booty

Because this muscle mom from Oakland, Califiornia, has some of the most awesome glutes on the planet.

She has to have...because Shannon has also built some of the most jaw-dropping legs in the whole of female bodybuilding and great quads absolutely need great glutes! All bodybuilders know that the barbell squat is the granddaddy of all leg and glute exercises – but Personal Trainer Shannon adds a fabulous superset after squatting to really hit the gluteus maximus and carve out that sexy and desirable bodybuilder booty!

Shannon explains that the superset consists of one set of 12 deadlifts followed immediately by a set of 20 Dumbbell Squat Swings (sometimes called Dumbbell High Swing or Russian Dumbbell Swing).

Few women who workout will need any introduction to the deadlift, but just for the sake of completion here it is:

Deadlift* - (try 60% of your 1 Rep Max)

Grasp a bar using an overhand grip (palms either facing down or alternate). You may need some wrist wraps if using a significant amount of weight.

Stand with your torso straight and your legs spaced using a shoulder width or narrower stance. The knees should be slightly bent (soft). This is your starting position.

Keeping the knees stationary, lower the barbell to over the top of your feet by bending at the hips while keeping your back straight. Keep moving forward as if you were going to pick something from the floor until you feel a stretch on the hamstrings. Inhale as you perform this movement.

Start bringing your torso up straight again by extending your hips until you are back at the starting position. Exhale as you perform this movement.

Repeat x 12.

Dumbbell Squat Swings

Squat down and pick up the dumbbell by one end.

Pushing your butt back and bending your knees slightly swing the dumbbell back, between your legs.

Use your hips and legs to swing the dumbbell up. Shannon prefers to stop at shoulder height – but the dumbbell can be swung overhead too.

Keep your back straight and look forward the whole time.

Repeat x 20

Both these exercises require concentration and strict form – much more than super heavy weights.

(Remember: Good form can make 10lbs feel like 100lbs – bad form can make 100lbs feel like 10lbs, which doesn't build muscle and can lead to injuries.)

Happy lifting – you're on your way to perfect glutes!

* Caution – The Deadlift is not an exercise for people with lower back problems. It should be treated with the utmost respect paying special attention not to round the back forward as you move the torso down; the back should ALWAYS be straight. Jerking motions or doing too much weight can injure your back.

The Truth About Carbohydrates

Bodybuilders and most athletes are universally looking for faster gains in lean muscle and faster recovery from all forms of workouts. Convenience is a big factor - witness the enormous use and growth of super high-protein bars in the last 5-6 years!

It's no secret that the prime protein issue in bodybuilding those last 5-6 years, albeit somewhat illusory, has been the marketing debate over the relative and absolute nitrogen retention and absorption of whey versus casein proteins. This is also known in our vernacular as the 'fast versus slow' protein debate or the so-called 'Designer (whey) versus Met-Rx (casein)' debate. Let us add nausea to the protein - as an extra ingredient.

The bigger and much more important issue is the ratio, amount and type of carbohydrates used in concert with any great protein. The fact is every serious bodybuilder and lifter has been sidetracked and horribly misguided on the 'zero or low carbohydrate' kick. Not only is this a whole lot of nonsensical marketing schlock anyway, but also going low carbohydrate is absolutely disastrous for athletes who want to build muscle faster.

This issue has been erroneously propagated in the marketing of protein bars as any high protein bar must be nutritionally germane to bodybuilding, which is supplying nutrition to build muscle and that means carbohydrates my friends.

Basically there are two different types of protein bars available - high-protein, low carbohydrate bars (that may be high in glycerin) and/or bars high in protein and moderate in full-range, normal carbohydrate bars.

Let us leave glycerin issue out of the equation for now. Let it only be said that glycerin while having some special properties, is certainly not special when it comes to calories. For individuals who are on a high protein/low carb diet, the first category-this high protein/low carbohydrate nutrient profile may indeed help you to burn fat faster.

But for serious athletes who train consistently at high intensity levels (bodybuilders), food bars, with high protein and moderate-to-high carbohydrate and some fat, definitely offer better gains and faster recovery. There is absolutely no question about this.

Carbohydrates spare protein and are your body's principal source of fuel. They provide the energy necessary for intense workouts more efficiently than any other energy source. Protein needs carbohydrates to work. In fact, starving your body of carbohydrates during and after periods of intense exercise will likely cause your body to use protein as an energy source. In severe cases of low carbohydrate for prolonged periods, this may even result in the breakdown of hard-earned muscle proteins to be used as fuel during workouts or to replenish muscle glycogen after training.

In either case, protein is a relatively expensive (and inefficient) energy source when compared to carbohydrates. As much as some frown on sugars and starches, these carbohydrates are your body's most important fuel source. Your body breaks them down into the simple sugar glucose. Glucose is either directly consumed by your cells for energy, or it's stored as glycogen in the muscle or liver for later use when your energy demand requires it. Those are the simple, accurate facts.

Glucose Economy

When glucose is in short supply, your body will begin to utilize fat and protein (even muscle protein) for energy to preserve glucose levels. This complex energy system has been referred to by some as the "Glucose Economy." If you do not obtain enough glucose from the food you eat, your body has the ability to convert protein or fat into glucose. As you burn calories (energy) through exercise, or remain in a carbohydrate-fasted state (as on low carb diets), your body scrambles to make glucose in an effort to maintain its glucose economy.

It is your glucose economy that determines how fast your body burns fat, how well it performs physically, and how fast you recover after training. Yes, low carbohydrate diets may be an effective way to manipulate your body's glucose economy to burn fat faster. Since the body is in a carb-depleted state, it is forced to convert fat into glucose to meet its energy demands. But you simply can not do this for any extended period or you will not accrue muscle.

Smart bodybuilders may carbohydrate-deplete gradually ONLY for a few weeks (maybe 3-10 weeks) as they get shredded for competition. During these critical competition, low carbohydrate trials, high protein bars (commercial examples: The Pure Protein bar and The Promax Lean Protein bar), are convenient and effective means to increase protein intake and minimize carbohydrates.

Beware, though, bodybuilders and other athletes may be at risk of catabolizing muscle protein to meet the body's demand for glucose and may actually sacrifice gains in lean muscle if they follow low carb diets (or just use low carbohydrate bars), for extended periods of time. I say again strongly, such use must be occasional, not for extended periods of time.

Packing On Muscle: Carbs & Fats Required!

Most of the training year, bodybuilders and strength athletes are training to pack on muscle. During this type of training, low carb diets categorically will NOT be as effective at building muscle as a diet that is higher in carbohydrates. Moderate-to-high carbohydrate diets provide better energy levels, support muscle growth, prevent muscle break down, and promote faster recovery after training, all of which are vital when athletes are training for size and strength.

Research suggests that for these training periods, a protein bar with moderate levels of carbohydrates will prove a much better choice than an ultra low carbohydrate bar. There is another thing to consider: fat intake. That's right - fat intake. The glucose economy model offers insight into how to manipulate fat intake to maintain a lean muscular look.

When you are restricting the amount of carbs you eat, you need to increase the amount of fat in your diet to help maintain energy levels and to spare protein. When you are eating normal levels of carbohydrates, reduce the amount of calories you eat from fat. Gram for gram, of course, fat provides twice as much energy (calories) as carbohydrates. So small adjustments to your fat intake offset large increase or decreases in carbohydrate levels. You simply have to have some fat to grow muscle so do not be afraid of some fat.

New labeling laws may also affect how companies market protein bars. Effective January 2002 bar manufacturers must list glycerin as a carbohydrate. Since the body does not metabolize glycerin like simple sugars and starches, most bar manufacturers had not listed it as a carbohydrate in the fact panel.

And, in fact, an equal dose of glycerin, will not raise blood glucose as much as will an equal dose of conventional carbohydrate. Glycerin is therefore a special low glycemic from of carbohydrate, at the least. However, it has approximately the same calories as carbohydrates for the energy balance equation (what the FDA is most concerned with, not performance) and it certainly does not increase post exercise levels of depleted glycogen, where conventional high-glycemic carbohydrates work better!

If you are at all confused, to select the best nutrition bar for your particular training cycle, look at the sugar levels listed in the nutrition fact panel.
What I mean by this is low sugar bars are ONLY appropriate for short-tem low carbohydrate diets, while believe or noe, bars with 15-30 grams of sugar are actually better for putting on size and strength for all bodybuilders. That's the undeniable truth! 

Healthy Super Foods To Make You Superhuman

Antioxidants not only promote growth and healing, they play a role in physical performance and can enhance your athletic performance.

Most of us take supplements to improve our athletic performance; I bet you can tell me everything you are taking, but do you include antioxidants? You may want to consider reaping the benefits by incorporating antioxidants into your nutritional strategy.

Antioxidants, ‘super foods’ as they are called fight off damage to our cells. Some antioxidants can also be used to your advantage around your exercise times to prevent damage to your cells and stress on your body from exercise. Antioxidants reduce the amount of inflammation which is another bonus for athletes after a very hard training session.

Another benefit of these ‘super foods’ is they will help you maintain a strong immune system, and a strong immune system means more time spent in the gym rather than on the sidelines.

Antioxidants will help clean up your pineal gland. In an interview I recently watched with Dorian Yates, he spoke of opening up his pineal gland through the use of DMT. Through the introduction of antioxidants in our diet over time, we can do this naturally. The pineal gland controls the endocrine system. The endocrine system itself controls every aspect of your life. Your body is a well-oiled machine and it is all connected.

From an athlete’s standpoint, 3 things you should be aware of that the endocrine system controls are your ability to grow, your energy levels and your ability to be strong. Keeping it optimized is to your advantage to enhance your athletic performance NATURALLY. The pineal gland naturally makes its own DMT, but as time goes on our bodies produce less and less, but we can make improvements and clean it up. Once we clean it up, it has the ability to make its own DMT.
Antioxidants is an effective group of nutrients that can be found in naturally in foods, flavonoids, vitamins and some trace minerals as well. I am sure you have heard that blueberries are full of antioxidants, but so are a wide variety of other colorful fruits and vegetables.

Some other sources are cherries, strawberries, mangos, apricots, carrots, butternut squash, spinach, broccoli, nuts, avocado, dark chocolate, some spices and even green tea! Vitamin C, E and Alpha Lipoic acid some trace minerals including beta-carotene and selenium are also antioxidants.
So with all this information how do we choose the best sources?

Here are some tips. Choose wisely, not all is created equal.

• Look for organic fruits and vegetables that are free of pesticides.
• Select Raw Cocao; it is in the raw form and is unsweetened.
• Ceylon Cinnamon has more health benefits than the common cinnamon, ‘cassia.’
• Vitamin C is very powerful, but to make this a more powerful source select a C with Camu, Camu. It is made from berries and is one of the highest natural sources of c derived from the Peruvian Amazon.
• Choose High Gamma E this vitamin E has far more anti-inflammatory actions compared to your local drugstore vitamin E.
• Pick R-Alpha Lipoic Acid over the S-form. You want the R-form because it will bind to your cells. The S-form is not as effective, because it is synthetic.

How can you implement this into your daily regimen?

As athletes we sometimes fall short of eating our fruits and vegetables. How many servings of fruit and vegetables are you eating in a day? You may want to up your ante and aim for 6-9 servings a day. Trace minerals are needed in such small amounts that you can acquire them naturally through your diet. Beta-Carotene can be found in plant sources such as carrots, spinach, pumpkin, butternut squash, apricots mangos and nectarines. Selenium can be found in fish, meat, eggs, grain and asparagus.

Benefit Of Exercise In Cardiovascular Disease

Exercise is one of eight preventive measures identified by the European Heart Health Charter and features prominently in the scientific programme of EuroPRevent 2009, the congress of the European Association of Cardiovascular Prevention and Rehabilitation, which takes place in Stockholm, Sweden, from May 6 to 9. In new studies presented at the congress exercise is shown to improve markers of heart disease in patients following coronary artery bypass surgery (CABG), to improve event-free survival rate in coronary patients better than stent angioplasty, and to improve markers of disease in heart failure patients, a group usually thought amenable to little more than palliative care.

1. In rehabilitation following CABG
A study performed by Dr Tomasz Mikulski and colleagues from the Medical Research Centre in Warsaw, Poland, found that aerobic training using a cycloergometer (a static bike whose pedal load can be set and user performance measured) improved the physical capacity of cardiac patients following CABG, with reduction in the levels of lipids and markers of inflammation. Sixty optimally treated patients, with a mean age of 56 years and an average of two months following heart surgery, were randomised to either six weeks of aerobic training three times per week on the cycloergometer or to a non-exercise control group. At the end of the study period only the exercise group showed improvement in exercise duration and maximum workload. Other measures taken during a stationary handgrip test – heart rate, blood pressure and stroke volume – were all improved in the exercise group, as were some metabolic markers such as LDL cholesterol.

2. In comparison to PCI in patients with stable coronary disease
Percutaneous coronary intervention (PCI) with balloon angioplasty and stent is now the gold standard of care in most types of acute coronary events (heart attack). But its role in stable coronary disease – such as angina – is less clear, and in such cases regular physical exercise training has been shown to improve work capacity, cardiac function, and event-free one-year survival. A pilot study, to be reported from Leipzig, Germany, has now compared event-free survival rate in 101 stable angina patients either treated "conservatively" with an exercise programme or with PCI. After five years of follow-up, results from this pilot randomised trial showed that daily exercise training as part of "optimal medical treatment" leads to a better event-free survival rate than PCI with stent angioplasty. In the "conservative" exercise group, 63% of patients met the event-free survival criteria, but only 40% in the PCI group. Within the five years of follow-up, 36 cardiovascular events (including heart attack, stroke and death) had occurred in the exercise group in comparison to 55 in the PCI group.

3. In heart failure
Heart failure, by far the most prevalent chronic cardiac condition, is also one of the most difficult to diagnose and treat. Its symptoms of breathlessness, exercise intolerance and fluid build-up in the abdomen and lungs are often mistaken for mere "old age" and left untreated. Now, however, another study from Leipzig, Germany, suggests that a moderate exercise programme four times daily for four weeks can improve the function of (endothelial) cells lining the circulatory system; endothelial dysfunction is a key event in the progression of atherosclerosis and heart failure. Each exercise session comprised a short warm-up routine followed by 10-20 minutes cycling under supervision. Fifty patients with stable heart failure were randomised to the exercise programme or to a control group; each of the four daily exercises was at 60-70% of maximal aerobic capacity.

Endothelial function was assessed by ultrasound measurement of arterial diameter, which is predominantly dependent on the release of nitric oxide from the endothelium and represents a well accepted predictor of outcome in heart failure. Results showed that in both young and older heart failure patients the four weeks exercise programme was effective in improving endothelial dysfunction, reflecting, says investigator Dr Marcus Sandri from the University of Leipzig, "the potential for rehabilitation in this patient group". No improvements were seen in the control group.

Dr Sandri also noted that the beneficial effect was seen as much in older subjects as in younger. "The effects of exercise were not diminished in our older heart failure patients," he says, "which suggests that exercise as a treatment might be just as effective in older patients as younger." Dr Sandri added that the study also measured the numbers of endothelial progenitor cells, which increased in number in those patients randomised to the exercise programme. Thus, while the effect of exercise appeared to improve arterial blood flow through vasodilation, it may also be that the increased number of progenitor cells had a regenerative effect on diseased endothelial tissue.

Although rest and palliative care have been traditionally prescribed for patients with heart failure, it has been seen in several recent studies that physical exercise training can improve functional capacity in patients with heart failure. The effects of exercise have been seen in improved exercise capacity, quality of life, and biomarkers of disease and even survival.

5 Worst Foods You Can Eat Before Bedtime

While surfing through Colbert, Stewart, and Fallon, your stomach starts to rumble. There's no shame in giving into a snack attack late at night; we all do it. But if you don't tread lightly, you could easily blow up your physique. That's because the wrong post-sunset snack choices can easily end up padding your midriff with flab and even jeopardize your night of restful sleep, which is essential for building muscle like a pro.

To avoid this pitfall, here are five of the worst snacks you can reach for when the late-night hunger pangs strike, and their smart alternatives to avoid a next-day food hangover.

1) LATE-NIGHT NO-NO DARK CHOCOLATE
Over the past several years, dark chocolate has become a snack hero of sorts. That's because this dark delight is laced with body-friendly antioxidants shown to help fend off a range of maladies.

A word of caution, though: Luxuriating in a chunk of dark chocolate should be a daytime activity rather than one you do in the wee hours. Chocolate is a natural source of stimulants such as caffeine and theobromine that can keep you tossing and turning for hours by charging up your nervous system. A good night's rest is essential for building a glance-worthy physique.

This is the time when a significant amount of muscle recovery occurs, and when the body releases anabolic hormones like testosterone and growth hormone. Snacking on foods that disrupt your shut-eye could very well sabotage your fitness gains.

TRY THIS INSTEAD A HANDFUL OF CAROB CHIPS
Similar to cocoa, carob comes from the pod of a tropical tree that contains an edible pulp. It possesses a sweet, chocolaty flavor similar to dark chocolate, but carob is caffeine-free, so it won't lead to a night of counting sheep. Like dark chocolate, carob harbors antioxidant firepower.

2) LATE-NIGHT NO-NO BOXED CEREAL
Who hasn't dug into a bowl of comforting breakfast cereal when the late-night munchies strike? Make this a snack habit, though, and your midsection will definitely remain a few cans shy of a six-pack.

The problem with most boxed cereals—and not just the ones adorned with cartoon characters—is that they're chock-full of sugar, which can spike your blood sugar.

Late in the day, when your metabolism starts to become more sloth-like than Usain Bolt-like, this sudden rise in blood sugar can trigger fat storage and ruin your buff-to-blubber ratio.

TRY THIS INSTEAD PLAIN POPCORN
While the golden popcorn at the multiplex is a calorie-bomb, homemade popcorn is much less of a snacking disaster. The slow-digesting carbohydrates in popcorn work to transfer the amino acid tryptophan to your brain, where it's used to fire up the production of the sleep-inducing neurotransmitter serotonin.

Many nutritionists agree that it's not wise to eat a calorie-rich snack shortly before hitting the hay, so the mere 93 calories in three cups of plain popcorn makes it a winner. Choose bags of loose kernels and pop them on the stovetop.

Don't rely on bags of microwave popcorn, which are often doused in unhealthy fats and sketchy chemicals. You can also find bags of plain pre-popped popcorn.

3) LATE-NIGHT NO-NO ICE CREAM
For the most part, ice cream contains a snacking double-whammy. For one, tubs of Chunky Monkey and other ice-cream varieties are often packed with sugar that can contribute to fat gain.

The high amount of fat in the icy treat can also force your digestive system to kick into overdrive, which can lead to disturbances in sleep and, therefore, less of a chance that your body will recover properly from the gym beat-down you put it through earlier.

Also be leery of brands made with chocolate or caffeine that can rev you up when you should be mellowing out.

TRY THIS INSTEAD LOW-FAT COTTAGE CHEESE MIXED WITH CHIA SEEDS
Cottage cheese packs in a wealth of casein protein, which is slow-digesting. This means that snacking on the "great white" can help supply your body with a steady amount of muscle-building amino acids throughout the night.

The high amount of soluble fiber present in chia forms a gel in your gut and further spreads out the release of the anabolic amino acids in the cottage cheese.

Fiber also promotes satiety, which can keep your hands out of the cookie jar when burning the midnight oil.

4) LATE-NIGHT NO-NO PRETZEL STICKS
It's hard not to get tempted by the appeal of ripping into a bag of crunchy pretzels when cruising the TV channels after a long day. And aren't they way better than greasy chips? Well, it turns out this baked snack food isn't so benign after all.

The problem with pretzel snacks is that they're made with white processed flour, giving them a sky-high glycemic index. This can not only encourage fat storage late in the day when your metabolism is slowing, but the spike in blood sugar can also disrupt healthy sleep patterns.

It's also very easy to lose track of just how much you're eating; before you know it, you've polished off a whole bag and put yourself into calorie overload.

TRY THIS INSTEAD SEAWEED SNACKS
Yes, seriously, seaweed! Not just for sushi, seaweed snacks such as Annie Chun's are made from roasted seaweed so they're brimming with a crunchy umami flavor that's strangely addictive.

And with only about 30 calories in 10 sheets, there's no guilt in killing off a package at a time. Not to mention you'll benefit from the naturally occurring vitamins and minerals present in the gifts from the sea.

5) LATE-NIGHT NO-NO FRUIT YOGURT
Drop your spoon into fruit-flavored yogurt and you could be getting an unwelcome surprise: plenty of sugar.

And we have already established that sugar is not supportive of a chiselled physique when consumed during the post-dinner hours.

The main point of contention with blueberry, strawberry, and other fruity yogurt is that refined sugar is often more prominent than real fruit.

TRY THIS INSTEAD PLAIN YOGURT WITH VANILLA EXTRACT
The benefit of plain yogurt is that you get plenty of muscle-building protein without the onslaught of gut-busting processed sugars. You can choose Greek- or Icelandic-style yogurt for an even bigger protein wallop.

Stir in a touch of calorie-free vanilla extract and you'll instantly make creamy yogurt taste more like dessert than a healthy snack food.

Dangerous Bodybuilding Habits

Over the past few years, there has been a lot of hype in the media regarding the risks associated with the popular fat-burning supplement, ephedrine. Unfortunately, the ephedrine controversy is only the tip of the iceberg. There are many deep, dark secrets in the fitness and bodybuilding worlds that remain largely unspoken of.
In addition to taking on such chemical risks, bodybuilders, gym rats and other athletes adopt various training habits believed to enhance performance and results. Ironically, many of these practices can actually be detrimental to one's health and even potentially fatal. It's time to shed light on some of these serious practices.

Not stretching
Why it's dangerous: It's no secret that neglecting to stretch before and after a workout can lead to injuries such as muscle tears, yet many serious athletes still skip this essential step. The benefits of the flexibility that can be gained through stretching are multiple: it prevents injury, increases range of motion, enhances performance and posture, reduces stress, and keeps the body loose and agile.
What to do instead: Stretch for about 10 minutes before and after your workout, as well as briefly between weightlifting sets.

Undereating
Why it's dangerous: Many athletes train on an empty stomach because they believe that they will burn more fat. The logic behind this unhealthy habit is that the body will use fat reserves as fuel for a workout if there is no food to burn.
The fact is that your body uses carbs as its main source of energy during training. So not only can your performance be hindered by working out on an empty stomach, but doing so can also lead to such side effects as low blood sugar jitters, dizziness and even loss of consciousness. What to do instead: 30 to 60 minutes before your workout, eat a small, easily digestible meal composed of complex carbs, such as fruits, vegetables, whole-grain bread, rice, or pasta.

Having bad form
Why it's dangerous: There are many ways in which bad form in weightlifting can be dangerous. For example, executing movements too fast — such as dropping the bench press weight to your sternum and quickly popping it back up to the start position — can be very detrimental to your tendons and ligaments, as they absorb all the pressure. Another common mistake involves using your lower back to gain momentum to lift the weight, which can be extremely harmful.
What to do instead: The best way to ensure that you have proper form is to ask a trainer or spotter to observe you during a workout. If you are uncertain about the way you are performing certain exercises, you may want to consider a few sessions with a personal trainer.

You can have too much of a good thing...

Overtraining
Why it's dangerous: Many serious athletes become so obsessed with working out that they end up training too often and not taking enough "rest days" between workouts. This can lead to general fatigue, irritability, moodiness, depression, anxiety, decreased appetite, weight loss, nausea, and upset stomach. On top of these symptoms, athletes can also suffer from persistent muscle and joint pain, increased incidence of injury, slowed reaction time, impaired coordination, increased vulnerability to infectious diseases, decreased exercise performance, and more.
What to do instead: Listen to your body. You should feel more energetic after a workout; if you are feeling fatigued and sore, reevaluate your routine. Allow for adequate rest periods between workouts in order to let your muscle tissue rebuild. The amount of rest needed between workouts varies from person to person, so monitor your body's signals.

Eating too much protein
Why it's dangerous: In the off-season, bodybuilders typically eat 1.25 to 1.5 grams of protein per pound of body weight each day. Before competitions, many increase their protein intake to 1.75 to 2.0 g per pound. However, eating too much protein can have many negative effects. First, it may lead to higher levels of homocysteine, a by-product of protein metabolism and an independent risk factor for heart disease. Moreover, having too much protein in your body can cause irreversible kidney damage and increase your risk of osteoporosis. What to do instead: Nutritionists generally say that no one, not even bodybuilders, should consume more than 1.7 g of protein per pound of body weight a day. Keep in mind that this is the upper limit if you're training hard ; if you're training only slightly or moderately, your protein intake should be closer to 0.8 to 1.0 gram per pound.

Dehydrating
Why it's dangerous: Many bodybuilders try to "sweat out" the last few pounds to fit into the right weight class before a competition. Their tactics include doing crazy stuff like stationary biking in a sauna or taking diuretics, which are unhealthy even if they are "herbal." For extra dehydration in order to make muscles bulge as much as possible, some bodybuilders even have a glass of wine right before going onstage. Dehydration is dangerous for many reasons. First, it increases your chances of cramping up — some bodybuilders have frozen in a pose during competitions and have had to be carried out on a stretcher. It also puts severe strain on your internal organs, your kidneys in particular, and affects your mental capacity. What to do instead: Drink 20 ounces of water to ensure adequate hydration one to two hours before training. Have another 3 to 6 oz every 15 to 30 minutes during your workout. When you're done, drink 2 cups of water for every pound of weight lost.

Taking dangerous stimulants
Why it's dangerous: The risks associated with ephedrine, including heart palpitations, heart attack and stroke, have been well-documented in the media; even though the U.S. Food and Drug Administration recently lifted the ban on ephedrine, these risks are still present. In addition, there are many other dangerous stimulants on the market. Even "ephedrine-free" fat burners contain ingredients with very similar effects. For example, a popular component of many fat burners is Ma Huang , the plant from which ephedrine is derived and which can be just as dangerous. Many runners, bodybuilders and other athletes take these supplements to "enhance" their performance without realizing their potential hazardous effects.
What to do instead: If you insist on taking a "performance enhancing" supplement, read the ingredient list very carefully and avoid ingredients such as ephedrine, ephedra, Ma Huang, and bitter orange. If you are uncertain of the safety of a certain ingredient, ask a health care professional. Another option is to take a caffeine pill before your workout — they are much less dangerous.

Know your limits...

Lifting excessive weight
Why it's dangerous: Many gym rats constantly try to increase the amount of weight they lift. This can be counterproductive, as it does not allow for complete control performance of the exercise, leading to less than optimal results. Furthermore, lifting weights that are too heavy can cause joint pain and an eventual muscle, ligament or tendon tear. What to do instead: You should have absolute control of the weight at all times without having to swing it to complete the movement. If you are unable to control the descent of the weight and are simply moving it from start to finish without maintaining proper form, you should reduce the amount you're lifting.

Combining relaxants with stimulants
Why it's dangerous: To counteract the high heart rate and nervousness associated with stimulant use, many athletes take supplements or drugs to relax or "come down" after a workout. A popular choice is kava kava, a herbal supplement that is a sedative, muscle relaxant, diuretic, and a remedy for nervousness and insomnia. Unfortunately, it is also associated with abnormal liver function or damage. A few deaths have even been reported. Other athletes will smoke marijuana to relax. In the long run, making your heart rate and blood pressure shoot up and then drop back down on a regular basis can be dangerous, and may even lead to heart attack. What to do instead: If you feel the need to take a "calming" supplement to counteract the stimulants you are taking, you probably shouldn't be taking the stimulants in the first place. In any case, avoid combining these two categories.

What to do instead: Unless these side effects appeal to you, build your muscles the hard way — through training.

Be good to your body

How To Build A Physique Like Bruce Lee

Bruce Lee was a legendary martial artist and a movie star. He was famous for his feats of strength and power. However, many people are not really interested in beating other life forms and just want to have his physique without all the tricks. This article will present you an example of how one could achieve the physique of Bruce Lee naturally.

We are well aware that there are many examples of what Bruce Lee supposedly did to build his body. Our version presents you an approach that targets the average person and does not require you to do some sort of mystical exercises.

In order to get as close as possible to the original, we must build our program around principles rather than specific exercises and myths.

I. Lose body fat

The number one reason why Bruce Lee’s physique attracts so much attention is his low body fat. According to some sources he had the lowest possible body fat level a human being can have – 3%. However, since there are many speculations and exaggerations regarding Bruce Lee’s physical abilities it’s safer to say that his body fat was about 5%.

The number one thing for losing body fat is diet. To lose body fat you need to consume less calories than your body needs.

Imagine that you have a bank account and for some unexplainable reason you want it all gone. That fastest way would be to make your expenses higher than your income. It’s the same with body fat loss.

There are about 5, 655, 655 different diet books on the planet. That’s because the fat loss market has always been large and profitable. Many experts disagree on different subjects. Some say eat carbohydrates, others say don’t…It’s easy to get completely confused. That’s why it’s always best to stick to the basics when elaborating a powerful nutritional plan that will help you lose body fat.

1.Cut all the junk food.

This is the most important one of all. You have to stop overeating with sweets, ice cream, McDonald’s sandwiches…etc. You don’t have to always eat clean but at least 90% of the time.

2.Be careful with your carbs.

Back in the day the bodybuilding trainer Vince Gironda was one of the pioneers who brought the super ripped physique to the bodybuilding stage. Gironda was so ripped that he was sometimes actually called – ‘too lean’. Believe it or not there was such thing as ‘too lean’ back in the day. People were just not used to seeing so much muscular definition. Gironda was even punished at a contest and received a lower score. The interesting thing about him is that he also had very innovative ideas about dieting one of which was that low carb diets are the best.

Gironda advised lifters to eat high protein, high fat, low carb foods such as meat, eggs…etc. Without a doubt the low carb diet is one of the fastest way to get ripped and shredded. Unlike the scam diets sold today this one works even for natural drug free bodybuilders. However, the requirement for achieving a caloric deficit still stays. Without that condition being met, you will never lose significant amount of body fat.

Keep in mind that low carb diet does not mean zero carb diet. The zero carb diet is very difficult to sustain and most people will feel lethargic on it. That’s because the human brain operates mostly on carbohydrates and once you take all the juice out your mental health has no choice but to revolt. Limit the carbs but don’t eliminate them.

If you are a vegetarian, following a low carb diet becomes very hard but it’s still doable. You will have to eat nuts, cheese, yellow cheese, milk, fruits, veggies, peanuts…etc.

3.Don’t worry too much about protein.

When you follow a low carb diet, your protein intake will be high no matter what. That’s because most of the foods that fall under the low carb, high fat requirement have high protein content. Keep focus on your total calorie intake. Unless all you eat is butter, your protein needs will be more than satisfied. Tracking every single macro nutrient and risking a mental explosion is not going to get you anywhere in your quest for Bruce Lee’s physique.

3.Don’t expect miracles and be consistent.

You won’t see a change in two weeks. Don’t worry and most of all don’t quit. Be persistent with your diet, track your food intake and be patient. Before you know it, you will lose body fat.

4.Do some cardio

It may surprise you, but cardio is on the bottom of our list when it comes to losing body fat in order to fit in Bruce Lee’s clothes. If you have the time, you should definitely do some cardio but don’t count on running to somehow fix and compensate your atrocious diet consisting of Coca-Cola and Sneakers.

II. Build some muscle

Bruce Lee was not a big guy. Not at all. However, his muscles were very dense, thick and elastic. You can’t just starve your way to Bruce Lee’s physique. You have to spend some time in the gym to build up the body.

1.Torso

Judging by Bruce Lee’s pictures he had a mediocre to weak chest, strong lats and big forearms. That’s why the presented upper body routine will be focused around building the back with less emphasis on the pectoral muscles.

The routine

Day 1

Deadlifts – 2 x 5;
Barbell rows/Australing pull-ups  - 3 x 5;
Weighted push-ups – optional;

Day 2

Ring-pull-ups – 3 x F;
Dips – 5 x F;

The routine above requires you to train two times a week. The deadlift is supposed to be done heavy. There are two working sets of 5 reps. If you complete all the sets, add some weight (no more than 10lbs – 5kg) to the bar during the next workout. Once you hit a wall and cannot do all your reps lower the weight and start building up again. The deadlift builds thickness in the lats and upper back.

The other back exercise of choice is the barbell row but if you don’t have weights, you can substitute it for the Australian pull-up. Use a back pack to make it harder, if you have to.

After a day or two of rest you will do the next upper body routine. It’s meant to be done at home in order to save time and money. The first exercise is the ring pull-up which is the most elbow friendly version of the movement. You will be doing 3 sets of as many reps you can do with good form. The pull-up will build your lats and biceps.

The final exercise is dips. This is the only pushing exercise in the routine and that’s why it should be done for five sets in order to build up some volume. The dip was chosen over the bench press because it’s a safer exercise that can be done at home without much equipment and a spotter.

Note: If you want a bigger chest, we recommend that you add weighted push-ups during the first day, right after the barbell rows.

2.Arms and forearms

Bruce Lee did not have the biggest arms but he is well known for his superior forearm development. According to the sources he used to train his forearms every day in order to develop vicious grip and thickness in that area. However, you don’t have the luxury to dedicate so much time to working out. On top of everything you are risking elbow tendinitis, if you murder your forearms on a daily basis. There’s other work to be done as well. Who’s going to pay the bills?

That’s why it’s advisable to stick to the regular routine for a couple of months without doing any arm or forearm isolation work. After you’ve built some foundation you can add barbell biceps curls and wrist roller exercises.

3.The abs

Probably the most well known body part of Bruce Lee were his super cut razor sharp abdominal muscles. He is famous for doing difficult core exercises like the Dragon Flag. However, we want to build the Bruce Lee physique, not his skills.

The thing that will give you ab definition is not exercising. It’s the diet. If you are consistent with your diet, your will eventually get to see your abs. There’s no amount of crunches or other gimmicks that will give you ab definition. It’s simple – the body stores fat in the mid-section and you decrease those fat cells through caloric deficit as a result of a diet.

The recommended exercises for abs that do not require a lot of flexibility while being effective are: planks for time and hanging leg raises. Perform a couple of sets after your lower body workouts. You can even do some ab work on your rest days. It shouldn’t take more than 10-15 minutes.

4. Lower body

The lower body of Bruce Lee was built mainly through kicking, running, bicycling, jumping and some squats. The performance of those exercises resulted in elastic and explosive legs. Since not many have the luxury to train all day we will have to settle for a less sophisticated routine that promotes similar development.

Day 1: 

Squat – 3 x 8;
Leg curl – 3 x 8;

Day 2:

Sprinting – 3-5 sprints of 50-150 m / Box Jumps / Uphill bicycling

The above routine consists of two days. The first day is meant to promote knee health and strengthen the muscles around the leg joint. It’s not supposed to make you the best squatter in the world. In fact, you are required to use moderate weight and get some pump. There’s no need to kill yourself. You are not a powerlifter. The leg curl was added to the mix in order to work the hamstrings a little more and in a  different fashion. It’s meant to be used and seen as a rehab exercise – don’t lift too heavy.

The second day consists of sprints. The sprints are the cornerstone of this routine. It may blow your mind away but sprints will murder your legs and build them up – especially the hamstrings. Start slowly and build up. If you disrespect sprinting and rush too fast into it while being in poor shape, you will most likely injure yourself. Be careful.

If you are not in a condition to do sprints there are two other options – box jumps and uphill bicycling. Of course, if you have your own preferences for explosive lower body drills you are welcome to use/add them as you see appropriate.

III. Programming 

All of your weight training should be focused around cycling.You start with a certain amount of weight.You build up until you can no longer do the prescribed repetitions and sets.Then you reduce the weight to a number that’s a little more than your starting level.

Example:

Workout 1: 200 lbs x 2 x 5;
Workout 2: 210 lbs x 2 x 5;
Workout 3: 220 lbs x 2 x 5;
Workout 4: 230 lbs x 2 x 5;
Workout 5: 240 lbs x 2 x 5;
Workout 6: 250 lbs x 2 x 5;
Workout 7: 260 lbs x 2 x 5;
Workout 8: 270 lbs x 2 x 4;  { feels terrible} – time for restart;

Workout 1: 220 x 2 x 5;
…..
Workout 8: 280 x 2 x 4; {feels terrible} – time for restart;

The bodyweight exercises part of the program can be programmed in many different ways. The most generic would be to simply add more repetitions or weight once you are able to do the prescribed numbers.

Should You Exercise When You're Sick?

Nothing can bring a bodybuilder's progress to a halt more than when you are sick. I am often asked the question, should I continue performing my bodybuilding training routines while I am sick? The answer to that question really depends on what you mean by sick. Is it a cold? The flu? Allergies? Most people confuse the common cold for the flu. However, these are different types of illnesses. The flu is caused by viruses known as Influenza A or Influenza B, while the common cold is caused by viruses called coronaviruses and rhinoviruses. There are over 200 different types of coronaviruses and rhinoviruses. If one of them hits you, your immune system builds a lifelong immunity to it (therefore, the same virus will never hit you twice). However, you have the rest of the viruses that have not yet affected you to worry about; and there are enough to last a lifetime.

The flu, as you may have already found out by experience, is much more severe as it is usually accompanied by an array of body aches and fever. Therefore, your body’s immune system is taxed much more by the flu than by the common cold. At this time, bodybuilding training would not only be detrimental to muscle growth, but it would also to your health as well. Remember that while training can help us gain muscle, lose fat, feel good and energetic, it is still a catabolic activity. The body needs to be in good health in order to go from the catabolic state caused by the exercise to an anabolic state of recuperation and muscle growth. So if you have the flu, your body is already fighting a catabolic state caused by the Influenza virus. In this case, weight training would only add more catabolism, which in turn would negatively affect the efficacy of the immune system against the virus, causing you to get sicker. Therefore, absolutely no training if you have the flu. Instead, concentrate on very good nutrition and on drinking large amounts of fluids (water and electrolyte replacement drinks like Gatorade in order to prevent dehydration). Once the flu completely runs its course, you can slowly start up back on your weight training program with lighter weights and not going to failure. Don’t push yourself too hard during this first week. The next week you’ll repeat what you did on the previous week again, but pushing yourself closer to muscular failure. By the third week of your program you should be back on track.

If it is the common cold that is hitting you and the particular virus is mild (you know that it is mild when your symptoms are just a runny nose and slight coughing), you may get away with training as long as you stop the sets short of reaching muscular failure and you decrease the weights poundages by 25 percent (divide the weights that you usually use by 4 and that will give you the amount of weight that you need to take off the bar) in order to prevent you from pushing too hard. Again, if the cold virus is causing you to feel run down, achy, with a sore throat and headaches, it would be best to stop training all together, until the symptoms subside. If this is the case, just follow the exercise program start-up recommendations described above for after the flu. Remember that we do not want to make it any harder for the immune system to fight the virus by introducing more catabolic activity, so intense training is out during that time.

If your ailment is something other than the common cold or the flu, consult your doctor.

Now that we have seen how a flu or a cold can throw a wrench into your progress, lets see how we can prevent these buggers from affecting us during the flu season or during any other season for that matter.

While it is still unknown why the cold and flu season generally comes during the winter months, it is known that you have to let the virus into your system in order for it to affect you. Therefore, it is only logical that we implement a two-fold prevention approach:

Prevent the virus from infiltrating your system. Keeping in mind that cold viruses spread by human contact, that they get into your system through the mouth, eyes and nose, and that they can remain active for up to three hours, you can accomplish this by doing the following:

1. Keep your hands away from your face
2. Wash your hands with anti bacterial soap frequently throughout the day (especially as soon as you finish your workout at the gym).
3. Maintain immune system operation at peak efficiency levels at all times. Remembering that excessive exercise, a bad diet, and losing sleep are all catabolic activities, do the following:
4. Avoid overtraining
5. Maintain a balanced diet and avoid processed foods that contain high levels of saturated fats, refined flours or sugar since these types of foods lower the immune system function.
6. Get a healthy dose of sleep a day (anywhere from 7 to 9 hours depending on your individual requirements).

So remember, stay healthy by following the tips above, and if you get sick, then “don’t beat a tired horse” as former Mr. Olympia Lee Haney used to say.

Rest until you get better! If you don't you will end up more seriously ill and this will take you out of the gym for a longer period of time.

Types of Muscle Soreness Caused by Bodybuilding Training

Soreness is a normal part of the recovery process that starts once you finish your bodybuilding workouts.

There are several degrees of soreness that we need to be aware of:

Typical Mild Muscle Soreness:
The first type of soreness is the typical mild muscle soreness experienced the day after a good workout. While scientists are still unable to pinpoint the true cause of such soreness, it is generally accepted that it is caused by micro trauma caused at muscle fiber level and by an excess of lactic acid. At either rate, what’s important is the fact that this is good soreness as it is of a mild nature and muscle function is not impaired. It generally lasts a day for advanced athletes and up to 3 days for a beginner. This soreness is a good indicator that you had a good workout the day before as you created the trauma necessary to trigger adaptation (e.g. muscle growth). When you are no longer experiencing this type of soreness then that is an indication that your body has successfully adapted to the training program; something that leads to no gains unless the routine is changed once again.

Delayed Onset Muscle Soreness:
The second type of soreness is delayed onset muscle soreness, better known as DOMS. The term DOMS refers to the deep muscular soreness usually experienced two days after the wokout has been done (not the day after). This soreness prevents the full muscular contraction of the muscle. This type of more severe soreness is caused when you either embark an exercise program for the first time or when you train a body part much harder than usual. This pain can last between a couple of days for an advanced well-conditioned athlete or as much as a week for a beginner. If you are being affected by this type of soreness and it is time to workout again, I find that the best idea is not to take the day off, but instead to exercise the body part doing an Active Recovery routine. The Active Recovery Routine that I am referring to here is a routine where all of the loads are reduced by 50% and the sets are not taken to muscular failure. For example, if you are to perform an exercise for ten repetitions, divide the weight that you usually use for that exercise by two and that is the weight that you will use for that day. Also, stop executing the exercise even though you will not have reached muscular failure once you get to repetition number ten. The idea of this type of workout is to restore full movement in the muscle and to remove the lactic acid and other waste from it. Also, to force high concentrations of blood into the damaged area in order to bring the nutrients needed by the muscle for repair and growth. I have always found that doing this is always more beneficial as by the next day you will not be as sore or stiff anymore as opposed to skipping the workout in the name of recovery and waiting for the pain to subside in a week or so.

Injury-Type Muscle Soreness:
The third type of soreness is the one caused by injury. This soreness is entirely different in nature from the ones described above as it is usually immobilizing in nature and very sharp. Depending upon the nature of the injury, it may be experienced only when the muscle is moved in a certain way or constantly. Sometimes these injuries become apparent as soon as they happen. Other times the day after. If you become injured, the first thing that you should do is apply the RICE principle (Recovery, Ice, Compression and Elevation). After consulting a doctor, some injuries may allow you to continue training while working around the injury (in other words, finding the exercises that target the injured muscle without involving the range of motion that triggers the pain). Other more serious injuries, like a muscle tear, may involve complete rest of the injured area, and depending on the severity, it may require even surgery. Therefore, when you weight train, please leave the ego somewhere else. Do not bring it into the weight room as it may cause you to get injured and injuries not only can take you out of the gym for a while, but they always seem to haunt you long after you think that you have fully recovered. So needless to say, the best way to prevent this type of soreness is by cycling your exercise parameters and by constantly practicing good form.

There are a few techniques that one can use to manage muscle soreness from the first two types:

Ensure proper nutrition:
While this should be obvious, a lot of people miss the boat on this one. If you do not take the proper amount of carbohydrates (1-2 grams per pound of body weight depending on how fast your metabolism is), 1 gram of protein per pound of body weight and 15-20% of your total calories from good fats, your body will not have all of the nutrients that it needs in order to recover and grow (regardless of what supplements you are taking).

Drink your water:
While this does not look fancy, muscle is over 66% water. Therefore it is of utmost importance that you drink your water. You need your body weight x 0.66 in ounces of water on a daily basis in order to function properly. So if you weigh 200-lbs then you need 132 ounces of water per day. Less water than that and you impair your ability to flush out toxins and thus your recovery will be adversely affected.

Periodize your training and keep training sessions to 60 minutes maximum:
If you train heavy all of the time, this will invariably lead to overtraining and even injury. The same is true if your volume is too high. Therefore, it is important that you periodize your workouts by manipulating the volume and how heavy you train. Alternate periods of higher volume and lower weights (10-15 reps) with periods of lower volume and heavier weights (6-8 reps). In addition, in order to maintain anabolic hormone levels high, refrain from training for longer than 60 minutes (45 minute sessions being even better). After 60 minutes testosterone levels go down while cortisol levels rise. As a result, training past the 60 minute mark leads to increased cortisol levels and thus impaired recovery.

Do some cardio:
Believe it or not, three to four 30 minute sessions of cardiovascular exercise a week will actually help you speed up recovery since the extra oxygen and circulation helps to flush out toxins and lactic acid out of the system. So do not neglect your cardio.

Alternating hot/cold showers:
Alternating cold and hot showers (30 seconds of cold water followed by 1 minute of hot water) is a great method to help flush out toxins and lactic acid. The cold water creates vasoconstriction while the hot water creates vasodillation. You can use this simple method after a hard workout. Typically, I like to do 3-5 rounds of cold and hot.

Massage:
Massage can help with lymph movement (a fluid that helps to remove waste from body tissues), which combined with blood helps to supply oxygen and nutrients while helping to rid the body from wastes and toxins. While ideally, the higher the frequency of training, the more often one should get a massage, a massage performed once a month will do wonders for your overall recovery.

Enzyme supplementation:
There is an incredible amount of research that shows certain enzymes are not only good for digestion, but they are also good for anti-inflammation and recovery. I did not really believe this until I started using an enzymatic formula that has helped to reduce the soreness and inflammation that happens after the workouts with great results. The formula’s name is Sorenzymes, and it is composed of many enzymes that have healing properties and that reduce inflammation. At first, I really did not understand how enzymes can help to recover faster but Lee Labrada set me straight on this. Lee told me that this formula is composed of enzymes that work on a systemic level and address the issue of DOMS. He said: “One of the things that we have been finding from our research is that judicious use of enzymes can actually reduce the inflammation associated with DOMS, which increases recovery and therefore increase muscle growth – it can almost double it. It’s tremendous”. I must say that after I tried the formula, I was not disappointed and thus became a believer in enzyme supplementation. Just 4 capsules taken on an empty stomach after training do the trick for me.

L-Glutamine supplementation:
Glutamine is the most abundant amino acid in muscle cells. It is released from the muscle during times of stress (such as hard weight training workouts) and dieting. This amino acid not only has been shown to be a great anti-catabolic agent (protects the muscle from the catabolic activities of the hormone cortisol), to be a contributor to muscle cell volume, and to have immune system enhancing properties. For more information on glutamine please take a look at my article on Glutamine Basics.

Take Your EFA’s:
EFA supplementation has been shown to have anti-inflammatory properties (amongst many other good properties). Take at least 14 grams per every 100-lbs of bodyweight. Good sources of EFAs are Fish Oils, Flax Seed Oil, and EFA Lean Gold.

Take your creatine:
Creatine has been shown over and over again to help improve not only in between set recovery but also recovery after a workout as well. Half a teaspoon (2.5 grams) before and after your workout will upgrade your recovery capabilities. For more information on creatine please take a look at my article on Creatine Basics.

Get enough sleep:
If you don't get enough sleep your cortisol levels will go through the roof, recovery will be impaired, and your probability of getting injured and/or sick will increase. It is of utmost importance that one gets as much sleep as possible with 8 hours being optimal.