Archive | January, 2017

A Look at Some Controversies Surrounding Women’s Bodybuilding

The early 90’s were full of controversy for women body builders. For instance, the Ms. Olympia contest of 1991 became the first ever aired live on TV. In this contest, the legendary Lenda Murray had faced a fierce challenge from Bev Francis, the runner-up to the title in 1990. Francis had previously been a powerlifter and had only converted to body building in the mid 1980’s, gradually, she refined her supreme physique in line with contest judging standards for body builders. To make matters worse for Lenda, Bev entered the 1991 Ms. Olympia larger and more defined than in all other years previously. By the night show Bev was leading and Lenda needed all of the votes she could get for the first place. When Lenda finally retained the title by one point over Bev, the contest became the most controversial to date.

The 1992 contest of the Ms. International was even more controversial. Bev and Lenda had set a new benchmark of size during the 91 Ms. Olympia contest. Fear gripped the industry and IFBB attempted to feminize the women body building sport, as a response. Led by Ben Weider, IFBB created a set of femininity rules requiring women body builders not to be too big so as to qualify for contests. The judges had to select a feminine, though not an emaciated physique as a champion, henceforth. The German Anja Schreiner won the title to spark phenomenal controversy. The blue-eyed German blonde had a symmetrical physique that only weighed 130 pounds and stood at 5’7. Her victory was announced amid so much booing until Arnold Schwarzenegger stepped on stage trying to calm the audience. He said, ” To hell with these judges”.

Critics said repetitively that IFBB had strictly instructed all judges to choose a marketable contestant in size and dimensions to the public and not the one with the best physique.

The same controversy was featured in the 1992 Ms. International contest. Paula Bircumshaw, a British competitor, stood at the same body height with Schreiner. Most people felt that both possessed the same symmetry and muscle definition. It was unanimous among observers that Paula had more muscle and weight (162 pounds ). Paula was the audience’s favorite for reasons clearly observable in her physique, but the judges relegated her to the eighth place. As if to cover up, the judges did not call all top 10 contestants as was custom, back to the stage after the show before announcing the winner. They only called back six contestants in an effort to keep Paula at the back stage.

The crowd simply rioted, chanting Paula’s name. To their relieve, Paula returned dignified in poise and pose, to the main stage to stand alongside the top 6, before dramatically giving the judges the middle finger. For that, she was given a yet more controversial year-long suspension.

Similar controversy was also seen in women body building circles in 1993 and 1994. It was becoming a trend, that judging body builders on vague femininity features was becoming a hot iron on the heels of IFBB. But that did not stop Murray winning the 1992 Ms. Olympia for being more feminine than the muscled Schreiner. The resulting controversy saw Schreiner retire from the Pro field.

Posted in Building Muscle0 Comments

Plyometric Training – Safety Precautions

Plyometric training is very important when you are an athlete. Engaging in active sports would require you to be able to move quickly and powerfully. In plyometrics, you are not only training your muscles, you are also training your brain. You see, when you are trying to extend and contact you muscles at a rapid rate, you would need you nervous system to be able to send quick signals to your brain to do just that. You get a two in one benefit when you engage in plyometrics. However, since you would be placing great stress to your muscles and tendons, it is important to know how to perform these exercises safely.

There are a lot of factors to consider if you want to engage in plyometric exercises in a safe manner. Age is a major factor. As we grow older, our bones and tendons grow more and more brittle. It is best to consult with a medical professional first before trying these out. You do not want to injure yourself in the process. Pre-adolescents should also be very careful since they are undergoing a lot of hormonal changes in their bodies.

Another factor to consider would be technique. Erroneous performance could lead to grave injuries. Make sure that you have a well-trained professional guiding you through your exercises when you first try them out. Trying them out on your own might be very dangerous. As you know, these exercises are intense and done in a quick and repetitive manner. This places great stress on your muscles and tendons. Without proper knowledge, you could easily tear something apart and might reduce you to bed rest for a few days.

It is highly recommended that you do only a maximum of one hundred repetitions a day, and this is already in the advanced level. One also should not do plyometrics daily. Your body needs to rest to repair itself. Instead, why not try doing light stretching exercises? Yoga would be a great alternative because it is not as strenuous and would even allow your body and mind to relax while you perform the positions.

Plyometrics in itself is not really dangerous. However, precautions must be observed because of the intensity that it involves. Proper knowledge and supervision is needed when trying it out for the first time. Also, muscular wasting might result from too much working out with not enough rest and nutrition. Make sure that you get enough rest and eat the right kind of food when engaging in plyometrics.

Posted in Workouts & Routines0 Comments

How To Lose Back Fat – Get Rid Of That Muffin-Top And Those Love Handles Once And For All Ladies!

One of the worst feelings in the world is to finally get your favorite skinny jeans buttoned and see those gross rolls hanging out over the top of the waist. We’ve all been there ladies, myself included, and it’s a horrible experience for sure.

Learning how to lose back fat is something every woman needs to add to her bag of weight loss tricks, and you can learn some easy tips and methods to do exactly that from Asian women who manage to get and stay skinny even just after having a baby!

Today we’re going to look at a few ways you can learn how to lose back fat from Asian women to get rid of that spare tire around your waist without starving or doing insane workouts… for good!

How To Lose Back Fat – The Skinny Asian Way

First, there are a few things I want to warn you against doing no matter how desperate you are to lose weight. Things like wrapping up your mid-section in plastic saran wrap… or taking double-doses of diet pills that are sold at a local store to try and pull water out of your body to reduce puffiness and bloating.

These things are NOT going to give you the answer to the question of how to lose back fat.

Instead focus on the fundamentals to lose back fat, which actually help your body fight off the effects of aging, disease, and even extend your life several years while still getting a great waistline with no muffin-top!

And while you’re not going to learn ALL of the ways Asian women know how to lose back fat from just a short article online, you CAN pick up some tips that will allow you to get started on the road to a lean, defined back:

1. Add natural high-fiber into your diet the RIGHT way – One of the best sources of natural fiber isn’t going to be found on a store shelf as powder in a can. Instead nature provides the best high-fiber content in the great-tasting form of apples, oranges, bananas, and other organic fruits.

Fiber is critical in the battle of how to lose back fat because it forces a very specific reaction within our digestive tract that not only blocks the formation of new fat cells within our bodies abut also leads to existing fat deposits being eliminated as that fat is transformed into energy used to break down fiber.

Try having an apple or orange or other favorite fruit between breakfast and lunch and also between lunch and dinner.

2. Add probiotic yogurt to your meal plans – Yogurt with probiotic active cultures in it (good bacteria) can now be found at almost every major market or grocery store, and it’s something that Asian women have been using to teach their daughters how to lose back fat for generations.

Probiotics allow bad bacteria to be eliminated all through our stomach and intestinal tract, which are a leading cause of not only bloating and stomach aches, but also toxins that keep us from losing weight by blocking fat deposits from being burned up during exercises.

Have a probiotic-rich yogurt for breakfast and you’ll immediately answer the question of how to lose back fat with one of the most powerful solutions available.

3. What if you just CAN’T lose back fat – I know it can be depressing, but if you’re upset because nothing has worked you need to learn one of the most powerful secret free methods that Asian women do to force fat off of their back and waist in less than a month…WITHOUT starving or doing crazy workouts.

Posted in Workouts & Routines0 Comments

Weight Loss After Giving Birth – The Secret Formula to Shed Pounds Off After Pregnancy

You might complain that you don’t have time for exercise after your baby is born as you would be super busy with being a mother. You should take advantage of being busy as it can help you burn calories. The more you are physically busy the more calories your body burns. It is so true, and then you lose some weight – doesn’t it sound good? Anyway, here are some tips of losing weight after pregnancy:

– Drink a lot of water, not less than 10 glasses per day. Water can help you lose weight. Water helps your liver flush the waste out of your body, your kidneys don’t have to work so hard to get rid of the waste. Drinking water is one of the best ways to lose weight after giving birth. You would need a lot of water as you lost a lot during your birth giving.

– Eat lean meat – especially fish and chicken. There are good sources of protein that your body needs, plus there is little fat so it’s very good to consume this kind of meat.

– Eat more fruit and vegetables, this is good sources of vitamins and minerals. Try to eat 1 apple before each meal. Apples can help you lose weight as they make you feel full longer period of times.

– Saunas are good after giving birth. Try to use a sauna 30 minutes a day for 2 weeks after your baby is born. You will see that you can lose weight faster, your skin looks fresher and plus it’s good for your body that time.

– Exercise: you might not have time to exercise since you would be busy taking care of your newborn and doing other things. You don’t have to exercise if you don’t have time but try to do all the house chores and baby caring by yourself – at least it would help you burn some extra calories.

Posted in Workouts & Routines0 Comments

Learn How To Lose Fat and Get Lean With High Intensity Interval Training

Ready to get as fit as a fiddle and lean as a…erm lobster? OK well then you’re ready for HIIT or High intensity interval training. It’s what all the slim jims are doing to get fit and super lean. The good news is you get the benefits of this type of training in as little as 20 minutes; the bad news is it’s jolly hard work!

This type of training consists of short intense bursts of activity followed by longer recovery periods of steady state activity. To get the real benefits from this method it’s important that you can push yourself beyond your upper aerobic system, into your anaerobic system. Dipping into your anaerobic system means working at 80-90% of your max heart rate (MHR). A crude way of working out your MHR is to minus your age from 220. So mine would be 220-21(ahem) = 199 beats per minute(bpm). So the range for a 21 year old would be 159-179 bpm.

All well and good if you have a heart rate monitor, this makes it easy to see how hard you’re working but if you don’t have a monitor then you need to rely on your own perceived amount of exertion. The RPE (rating of perceived exertion) scale is used for just this with 0 at zen like meditation state and 10 going all hell for leather. You should aim to be 8-9 on here. Easy to cheat this way but really what would be the point? As Mrs Lund (my old math’s teacher) used to say ‘you’re only cheating yourself!’ she was right. I’m rubbish at math’s now. You’ll know when you hit your maximum effort as the tell tale muscle burn will kick in.

So to go over the benefits before you decide to opt out after reading of muscle burning: If you do HIIT training you will:

1. Burn more calories during and after the session as it takes your body longer to recover.

2. Get metabolic adaptations that enable you to use more fat as fuel

3. Improve endurance levels

4. Get lean

5. Limit muscle loss (which often happens during steady state cardio training)

6. Feel more energetic

7. Save time

Try this 20 min interval for starters. If you’re just beginning with this type of exercise then its best to keep the recovery periods quite long. Do this program three times during the next week, then start to decrease the recovery times by 1 min every week. This applies to any type of cardio training – running, elliptical, rowing etc.

Warm up: 5 mins at 60-70%MHR or 6-7 RPE

Interval: 1 min at 80-90%MHR or 8-9 RPE

Recovery: 4 mins at 60-70%MHR or 6-7 RPE

Repeat the interval and recovery again

Cool down: 5 mins at 60-70%MHR or 6-7 RPE

I’d love to know how you get on. Let me know.

‘It’s a deep burn!’ Name the movie and the actor…

Posted in Building Muscle0 Comments

What Is Autosuggestion And Can It Help With Weight Loss?

Autosuggestion is not some new wave mumbo jumbo, it is a psychological technique that has been used for more than a century. Autosuggestion harnesses the power of your subconscious mind in order to influence your behaviour, but is it something that can benefit you?

There is an expression that says that you are what you think, we are all products of the sum of our thoughts. We are only limited by the ceiling we set in our own mind. The way you picture and see yourself (self-image) is crucial to your long term success and happiness. Your behaviour and the habits you form are in part down to your thought patterns.

What Is Autosuggestion?

Autosuggestion works on the concept that in order to change our behaviour, traits or habits, we must first change our thinking. Autosuggestion is often used in self improvement programs to help achieve a specific goal such as:

  • Losing Weight
  • Quitting Smoking
  • Increasing Confidence
  • Attracting Wealth
  • Enhancing Sporting Performance
  • Curing A Phobia

Autosuggestion involves filling your subconscious mind with positive instructions on a regular basis. Your subconscious mind constantly takes in information through your senses, but a lot of it is negative. Your conscious mind acts on the information that is taken in through your subconscious mind. One way this is achieved is by using affirmations, these are positive statements that you repeat on a regular basis each day, normally when you wake and prior to bed. These statements will relate to whatever you are trying to achieve. For autosuggestion to work, you must rid your mind of any negative thoughts as soon as they appear.

Use I Am Statements

Your suggestions should relate to an outcome or goal that you desire. Positive statements that start with the words I am can be very powerful indeed. This is because you are making a statement in the present which relates directly to you, for example if your goal is to lose weight then you could use the following statements:

I am getting slimmer every day.

I am going to lose 15 pounds.

I am eating a healthy diet every day.

I am getting fitter and stronger.

I am looking better than ever.

Can Autosuggestion Work For Me?

In the beginner, autosuggestion will feel very alien to you, and you may feel a little silly, but stick with it. You must also put some real conviction into your autosuggestion program and believe that it really is going to work for you. Practice autosuggestion every day and start seeing yourself how you want to be.

Autosuggestion And Weight Loss

Autosuggestion can help you lose weight, but you will also need a healthy diet and an exercise program. Start picturing yourself looking slim and healthy, intensely imagine how you will feel and what you will be wearing. Build up positive pictures in your mind, backed up with positive suggestions in the form of affirmations. It will help you to change your eating habits exercise habits.

Make your subconscious mind a place full of positivity and harness the power of autosuggestion.

Posted in Diet & Nutrition0 Comments

Want a Bigger Penis? Increase Your Penis Length and Girth With This Simple Exercise

Believe me, those penis enlargement pills that you’re taking or thinking of taking will not give you any permanent gains. More likely than not, they’ll give you nothing. The product creators know that, but they also know that they can sell us anything because we’re desperate.

Actually, I was desperate before I found what works. Physical exercise for your penis works. If you’re an adult, then you’ve missed the boat for hormone or chemical based penis growth. It’s time to get physical.

I’d like to introduce you to an exercise called “jelqing” or “milking”, which gave me my first real penis size gains. I don’t think that there is a better bang-for-buck penis enlargement exercise because it is both simple and effective.

How does it work?

Well, jelqing gently forces bigger than normal amounts of blood into the penis, which stretches the elastic tissues of the penis beyond your normal erection size. Your body then adapts by growing new tissue to deal with more blood, which means that over time your penis gets bigger. In my experience, you get both length and girth increases. What I liked most was that my flaccid was mush more impressive.

How to do it?

Very simple:

* Wrap you penis in a warm cloth or rice sock for 5 minutes to warm up

* Cover your penis and the inside of your hands with a generous amount of lubricant – petroleum jelly is great, but I find that tissue oil leaves my penis looking very healthy afterward.

* Get your penis partially erect. About 80% erect is best. I’ll leave that ‘how’ up to you.

* Make an ‘OK’ sign (ring) with your thumb and forefinger, while you encircle the base of your partially erect penis. Tighten this grip just enough so that blood cannot flow out.

* Slowly (3-5 seconds) pull the grip forward until your hand reaches your penis head and immediately follow with the other hand.

* Start with 100 slow strokes on the first day and then do 200 a day for 2 weeks, after which you want to work up to 500 a day. But you’ll only workout 3 non-consecutive days a week. Your penis needs to recover and grow – don’t overdo it!

* Again do the warm wrap after the workout, or take a warm (not HOT!) shower/bath.

You’ll start to see some good gains very quickly. You’ll probably catch yourself admiring your penis after each session because of how much bigger and healthier it looks.

Jelqing is a fantastic penis exercise, but it’s just the tip of the iceberg.

Posted in Workouts & Routines0 Comments

Chiseled Body Builders Use Hydroxycut to Lose Fat and Gain Muscle

This weight loss supplement speeds the metabolism and also helps decrease appetite. Made by Iovate Health Sciences, Inc., Hydroxycut helps body builders lose weight 4.5 times faster than just diet and exercise alone.

Body builders use Hydroxycut as a natural way to kick off their weight loss which gives their metabolism a much needed boost. By combining this diet supplement along with a healthy diet and dedicated fitness program, body builders are seeing dramatic results.

Body builders are experiencing the following results due to Hydroxycut: loss of fat and weight; increase in energy (stronger workouts), regulates blood sugar levels; decreases appetite; and increases metabolism.

Body Builders Combine Weight Loss Supplements with Training Goals

Hydroxycut is comprised of herbal ingredients that help weight lifters build muscle in a natural, safe way. Its key ingredients include Hydroxagen (Hydroxycut’s unique weight loss formula): Garcinia cambogia extract, Gymnema sylvestre extract, and chromium polynicotinate. It also combines HydroxyTea (which is made up of green, oolong and white tea extracts).

These combined ingredients help to reduce fat and build muscle tone which are crucial for body builders who need to increase muscle bulk. Some of the enzymes found in Hydroxycut slow down appetite and cravings.

There are three different formulas including: Hydroxycut, Hydroxycut 24 and Caffeine-Free Hydroxycut. Hydroxycut also makes Instant Drink Packets (doesn’t contain sugar) which helps increase energy, and Instant Energy Weight-Loss Shot which helps increase metabolism.

When combined with a body building workout and healthy eating, metabolism can be increased and weight loss occurs at a faster rate for body builders. A faster metabolism also helps to build muscle which is beneficial for professional body builders.

Hydroxycut is Sold Worldwide and Supported by Health/Fitness Professionals

This weight loss supplement was created and endorsed by doctors including Jon Marshall, DO, and Marvin Heuer. It’s America’s number-one selling weight loss supplement and is being sold to over 70 countries across the world.

Fitness trainers, especially those who train body builders, are also reporting that Hydroxycut is a safe, alternative for weight loss and is one of the better weight loss supplements sold on the market.

Hydroxycut is sold in major health food stores like GNC and drugstores such as Walgreen’s and Wal-mart. It can also be found on TV advertising. Body builders can afford its reasonable prices and reap quick results–losing fat and building muscle a lot faster than just diet and exercise alone.

Posted in Building Muscle0 Comments

Human Growth Hormone And Other Key Elements That Will Help You Grow Taller

One of the most powerful and effective ways to grow taller is to increase human growth hormone in your body. Human growth hormone has a verity of benefits. You could reclaim your youth and vitality, lose weight, treat disease, and of course increase your height. Many people take human growth hormone injections to add inches to their overall height, but I don’t recommend this. The natural way is the best way to go.

You could increase the levels of human growth hormone by doing anaerobic exercises. These types of exercises are high intensity workouts that strengthens the muscles. Anaerobic workouts are short workouts done in quick sessions. These types of exercises are proven to help raise human growth hormone, so there is no need of getting HGH treatments.

Anaerobic exercises as we have learned are high intensity exercises, therefore it includes activities like basketball, sprinting, swimming, and lifting weights. When you workout at high intensity levels your body shoots out human growth hormone, which will help the body to grow taller.

The next important thing is being on a healthy diet that promotes growth. Your bones requires phosphorus, magnesium, and calcium, while your muscles need water and protein in order to grow.

How much food we eat and how healthy the food is will in a significant way effect our health, growth, and height, this is why it’s important to eat healthy food when you want to grow to your taller. The kind of foods you consume will help you grow or prevent you from growing to your maximum height.

You should be eating foods that are high in protein, fats, and carbohydrates. By eating foods like fish, carrots, liver, almonds, beans, chicken, green and yellow veggies, and beef, you will get enough protein, carbohydrates, and fats, in your diet.

Now the key thing that will make everything work is water. Did you know that water helps to cushion your joints and your bones are 22% water? Water as well makes up 75% of your muscles, now can you see the importance of water when it comes to growing taller?

The body cannot grow to its full height when you are not hydrated. You probably heard that you must drink 8 glasses of water every day, but this is not true. In order for you to know how much water to drink you must divide your weight by 2, and that is how many ounces of water your body requires daily.

Its important to follow these simple steps on a consistent basis if you truly desire to grow taller. Always remember that anyone could increase their height even if they haven’t grown in years!

Posted in Workouts & Routines0 Comments

How Does Exercise Help in Keeping Your Digestive System Healthy?

For overall health and fitness you need a well balanced diet and exercise. Among the innumerable benefits, exercise helps to tone your muscles, protects you from dangerous diseases like cancer, heart attack, and blood pressure. Exercise plays an important role in keeping your digestive system healthy and strong.

In order to digest food efficiently, you need to have a strong digestive system as well. If the food is not digested properly, it can lead to:

– Gastro intestinal problems

– Acidity

– Acid reflux or Gerd

– Heartburn

– Heaviness

– Constipation

– Bad breath

To overcome such problems related to the digestive system, you need to adapt a lifestyle and eating habits that will make you fit and healthy. Food plays a very important role in your overall health. Right eating habits and proper exercise will definitely result in good health condition. Doctors often report that several digestive disorders arise because of lack of exercise. While exercising, your heart beat rate and breathing rate are increased and thereby the muscles that support the digestive tract also get toned and result in good bowel movements. Several exercise regimes like yoga, aerobics, boot camp workouts demand changes in your eating habits as well.

Your digestive system is made up of several organs like esophagus, stomach, pancreas, liver, gall bladder, small intestine and large intestine. The normal time for digestion of the food is usually 24 hours to 72 hours. Exercising helps to improve the digestion process.

There are several forms of exercise that really help you to strengthen your digestive system.


Yoga, one of the ancient systems that help you to achieve a balance of physical and mental health, works superbly for digestive problems as well. There are several asanas or yogic postures that concentrate mainly to improve the digestive system. Yogasanas or postures that comprise of twists and forward bends tone the digestive muscles and stomach, help to eliminate gas that causes stomach pain, acidity, heart burn and heaviness. Yogic postures that are exclusively meant for improving digestive system enhance blood circulation to the stomach thereby improving the digestive capacity of the stomach. Several digestive disorders can be treated and diabetes, which results with the malfunctioning of pancreas, can also be prevented by specific yogic postures. The important yogic postures that aim to assist in improving the digestive system are wind relieving pose, supported child’s pose, revolved abdomen pose, bound angle pose.

Yogasanas or yogic postures result in calming your mind. Relaxation also helps in improving the digestive capability of your stomach.


Several breathing exercises or pranayama also aim to strength your digestive system in a subtle manner. Deep breathing exercises help in eliminating toxins from your body.

Boot camp workout

In a boot camp workout, the stomach muscles are strengthened, your stamina levels are increased and the body metabolism rate also goes up. For performing boot camp workouts, you need extremely high levels of stamina and energy.

Whatever exercise regime you may follow, you need to remember certain basic rules:

Any form of exercise should be done on an empty stomach.

It is better if you consult your physician before starting any form of exercise.

Eat a well balanced diet that consists of all nutrients required for the body.

Eat only when you are hungry.

Posted in Workouts & Routines0 Comments

Page 10 of 57« First...89101112...203040...Last »