Lupron. It's to reduce tumours in the female region. Off of it at end of Feb/March 2013 though and managed to avoid a hysterectomy (fingers crossed) so I can't complain. But it did make me question the side effects listed as "rare" on the pamphlets. Either I'm totally unlucky or pharma companies use some poetic licence with that word. There were some natural cures I was told about but honestly I figure people in the medical profession go to school for that long for a reason...maybe if it were a smaller ailment I'd consider the ginger roots and tree leaves but I prefer to stick with science when it comes to the big stuff.
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Comment -
I will post my recommendations later for helping people to stop smoking and drinking.Comment -
Acid Reflux: Best Natural Remedies
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Acid reflux is a disease which brings discomfort to those who suffer from. It can happen any time during the day and night. For some, unbearable pain that lasts a few minutes for a long time.
There are many remedies for acid reflux. But many people wants to remedy their natural condition, because these natural remedies are safer and cheaper.
However, you should be consistent and patient, if you want to process your acid reflux naturally, because they can take some time before you can view their effects.
Here are some natural remedies for acid reflux that you can try.
1. The Apple Cider vinegar. It has been used several times for certain conditions such as allergies, acne, infections of the sinuses, flu, high cholesterol, candida, chronic fatigue, contact dermatitis, sore throat, rheumatism and arthritis. Many people with acid reflux had used this small thing for their condition as well. For many, it effectively. But the negative side, however, is its strong metallic taste that you have to endure in any event, if you want to treat your disease. Just add two or more spoons eight ounces of water apple cider vinegar soup and drink three times a day.
2 Chewing gum neutralizes acid in the body, which makes it an instant remedy for acid reflux. Other solutions with the same effect include the juice of aloe and honey, you can buy in health stores. They offer the same effect that those prescribed by doctors, the difference is that they are safer and cheaper.
3. Other herbs to try include Peppermint, Chamomile, ginger, licorice root and catnip. Drink their sub form of tea, after eating your meals to help relieve your stomach mucosa and aid proper digestion.
4. Ginger is good for the acid reflux as it helps promote good digestion and relieve stomach. Take 500 ** of ginger with a glass of water after meals. You can either take it as a tea or capsule.
5. Besides taking some home remedies, remember that the practical changes help. This means that you must not eat certain foods and beverages that cause the lower esophageal sphincter to relax too much. Include other chocolate, fruits of citrus fruits, spicy foods, including fried and fatty foods. In addition, stop the other things that cause attacks of relfux acid, such as smoking, wearing tight clothes and anything tight around the waist down after a meal and eat large quantities of food. These are the factors that cause acid reflux, so you must stop them by now.
As described to ensure that you get the effect of natural remedies for acid reflux, just continue to use their and be patient. It takes time to see if they work or not.
TT highly recommends the apple cider vinegar as well as acidophilusComment -
The Go-To Herb for Stomach Ache
Ginger has traditionally been used for stomachaches in many cultures, and Dr. Andrew Weil says, “My top remedy for nausea is ginger in any form.” While ginger ale, mom’s remedy for stomach flu, contains only minimal ginger, there are a number of tasty teas available, especially for relieving the pain of overindulgence. Eater’s Digest by Traditional Medicinals offers a combination of ginger, peppermint and fennel for a slightly spicy and sweet brew. Stomach Ease by Yogi Tea adds fennel, licorice and peppermint to their tea. Fennel, peppermint and licorice have also been touted as natural stomach pain remedies and digestive aids. Both teas can be enjoyed after a meal to help settle the stomach.
Tiny Bubbles Make My Stomach Happy
One great stomach upset treatment, and preventative, is sparkling water. It’s great as a celebratory and hangover-free alternative to alcohol, and some waters, such as San Pellegrino, have high calcium content for a bit of an antacid effect. The water tastes good and helps to prevent dehydration. Sparkling water helped me personally through a difficult round of stomach flu.
Relaxation for the Stress Stomachache
Stress can trigger a hormone cascade, causing butterflies or full-on stomach cramps, according to Wendy Fries of WebMD. Try laying on the right side in a semi-fetal position in a darkened room for a few minutes. Breathe deeply and slowly in and out through the nose while consciously allowing the stomach muscles to relax and the pain to melt away.
Twist of Lemon for Morning Sickness
Citrus smells and tastes can be very comforting during a bout of stomach upset. Try adding a twist of lemon, lime or grapefruit to a glass of water. Lemon is especially helpful for queasiness due to morning sickness. The fresh and sour taste of the fruit can be easier on the sensitive palate.
Cuddle Your Cramps with a Hot Water Bottle
A tense and crampy stomach can sometimes be relaxed by cuddling with an old fashioned hot water bottle. The warmth helps to soothe the tight muscles causing the stomach cramps. If you don’t own a hot water bottle, try an empty two liter soda bottle filled with warm water and wrapped in a towel. Combine this with the relaxation breathing above for faster stomach relief.
When to Call the Doctor
While all of the above are generally safe remedies, sometimes medical advice is needed. Persistent vomiting for more than 12-24 hours, signs of dehydration, intense abdominal pain, high fever, or blood in the stool are all signs indicating a call to the doctor.Comment -
Weightlifting tips
Quantity vs. Quality of Effort-
Where does one launch an investigation aimed at discovering the type of effort
responsible for stimulating growth? The most likely place to start is by looking
at one of the more readily observed qualities of the things that exists in
reality; namely, quantity. The growth stimulus cannot be directly related to
quantity of exercise effort or bodybuilders would see better and better results
for every additional hour they spent training.
Since it obviously is not the quantity of effort that's important, there is but
one place left to look - the quality, or intensity, of the effort. If a person
could curl a 100 pound barbell for 10 reps to failure which rep would be more
productive in terms of stimulating an increase in strength and size, the first,
the least intense, or the last, the most intense? Obviously it is the last. Do
you see where it stands to reason that if the last rep is better than the first,
it will be better than the second, third, fourth and so on? That is irrefutable
proof that it is the quality of the effort, not the quantity, which is
responsible for growth stimulation. Quantity of effort is important only for
building endurance, not strength and muscle mass. Don't confuse training long
with training hard. Training hard, intensely, is what is required to build
muscle mass.
Executing that last, almost impossible, rep causes the body to dip into its
reserve ability. Since it only has a small amount of this reserve to draw upon
before depletion occurs, the body protects itself from future assaults upon its
reserves by enlarging upon its existing ability through the compensatory
build-up of more muscle mass.
Only high-intensity effort can force the body to resort to its reserve ability
sufficiently to stimulate an adaptive response in the form of a muscle mass
increase. Repeating tasks that are within your existing capacity do nothing to
stimulate growth, there's no need. Ending a set before failure, just because an
arbitrary number of reps have been completed simply will not induce growth.
A Second Set?-
On occasion, I will have a phone client ask, "Mike, you make such a big deal
about doing only one set per exercise. Would it really matter if I did a second
set?" Having stimulated the growth mechanism by going to failure on the first
set it is neither necessary nor desirable to do a second set; not just a waste
of time, but counterproductive. Going from one set to two is not just a mistake:
it is the biggest mistake possible because going from one set to two represents
the biggest increase possible. It is not merely a linear increase of one unit;
it represents a 100 percent increase in the volume of exercise; which is a
negative factor.
Mike Mentzer
Look Deeper-
I find it curious that the great majority of bodybuilders, knowing that
overtraining means something decidedly negative, never look into the issue more
seriously. The term is always used in a negative context. In fact, try using the
concept in a positive light, and you'll quickly realize it's impossible. By
definition, overtraining means performing any more exercise than is required in
terms of both volume and frequency than is minimally required to stimulate
growth.
Mike Mentzer
Survival: The First Requisite-
Nature does not allow living creatures to be inactive. In all levels of biology,
inactivity means death. Life is growing. When not moving forward, it falls
backward. We survive, then, only so long as we advance. Humankind evolved
through continuous struggle and effort. Since man is distinguished from all
other creatures because he has a mind - a conceptual faculty - he will only get
the best out of himself when employing his rational/critical faculty to focus on
the future, that is, to achieve goals. The individual who wants to evolve
mentally and physically, therefore, must be willing to exert continuous effort.
Effort and Pride
An individual's self-esteem stems from a sense of control over reality. Whenever
we carry out a conscious effort, such as, completing a record Bench Press, an A+
in school or writing a book, we feel a specific power rising, a sense of will.
The abundant self-esteem associated with successful people flows from their
having achieved goals by exerting the proper effort - long range. People are not
successful due to an accident of birth; they took the time and expended the
necessary effort to develop their self-respect. They sufficiently value life and
happiness to exert complete effort. As a result, they experience what Aristotle
referred to as the "crown of all virtues": Pride.
A Personal Note
The will needs a rallying point around which it can gather its force.
Bodybuilding always served as a powerful stimulant that heightened the sense of
meaning in my own life. The following excerpt from my training journal before my
Mr. Universe victory chronicles this enhanced sense of life associated with my
contest preparation efforts: "The fact that all this tortuous preparation,
privation and relentless pursuit has lifted me to a higher level of existence is
inescapable. Life has assumed greater meaning in the process. While there is, at
times, a certain element of tension and discomfort attending this elevated
existence, I can say that while in the throes of it, I feel generally stimulated
in all areas - intellectually, emotionally and spiritually."
YOU!
You are the agent of your own destiny, whether you realize it or not, whether
you act it or not. Only you can find the motivation to exert the quality of
effort to achieve your full potential as a bodybuilder. No one else can do the
work for you. Developing a personal philosophy of effort based on objective
principles requires time and dedication; but the rewards are commensurate. As
that philosophy takes shape you will grow increasingly directed and purposeful.
But you can't just think about it, you must act on it! So, take pride in your
power to achieve your values and goals. Be a champion of choice and make the
high-intensity effort necessary to achieve the kind of physique you desire.
Comment -
Blessed and Accursed--Some Have It, Some Don't
Not often - (but enough to be remarkable) - while I am explaining the role of
genetics in bodybuilding at a seminar or to a phone consultation client, someone
complains, refusing to accept the fact that the extent to which muscles can be
developed is strictly, inherently limited. And, while most bodybuilders today
are at least aware of the issue of genetics, very few know precisely how crucial
a role it plays, or much about specific, phenotypic (i.e. genetic materials'
physical) expressions.
As a youth, walking the main streets of my small hometown of Ephrata,
Pennsylvania, I would regularly see non-trained women who exhibited ordinary
muscular development otherwise, yet had calves on par with those of an advanced
bodybuilder. Not much later, while in Air Force boot camp, I encountered two
different individuals on separate occasions with muscular physiques. Upon asking
each how he trained, both responded in essentially the same fashion, "Everyone
thinks (I) am a bodybuilder; but I've never worked out in my life."
Something To Think About
How central a role does genetics figure in bodybuilding? The answer is, perhaps,
best illustrated in the following anecdote. Invariably, during the question and
answer portion of every seminar that I've ever conducted, a skeptic will ask,
"But, Mr. Mentzer, if Heavy Duty training is truly the one valid, scientific
approach to training, how do you account for the success of men like Arnold and
Lee Haney?" To which, my stock reply is, "If you wanted to learn the most
effective method for developing an optimum suntan, would you ask someone of
negroid heritage?" The point being, of course, that while there are those born
with the best tan possible (negroid), others swelter on beaches in the summer to
obtain a moderate skin burnishing, and yet others will never tan, i.e., albinos.
In bodybuilding, there are the genetically blessed. i.e., those with a strong
inherited predisposition for having/developing large muscles; the genetically
accursed, i.e., those who will never achieve more than a minuscule of muscular
development no matter how they train or eat; and everything in between those
extremes. Willy-nilly, nothing - no amount of teeth-gnashing, hand-wringing,
hair-pulling or howling in the void - will alter the fundamental fact that any
given individual's genetic programming in this regard is absolutely fixed; and,
within the context of existing scientific knowledge, cannot be changed. While
everyone has the capacity to improve upon his existing muscular development,
such can be done only within a "fixed" range. Or, in other words: no one with
inherited physical traits similar to Woody Allen can do anything to alter his
genetic programming so as to extend the range of his potential such that he
could develop a Mr. Olympia physique.
(One's standards, whether explicitly or implicitly held, will determine his
attitude on the issue of genetic endowment. In one sense, from one perspective,
all healthy enough to engage in bodybuilding activity at all, to any degree, are
"blessed." When one of my training clients made a habit of complaining about her
calves being too high, her biceps being too short, her genetics being "rotten,"
I finally put a stop to it. I told her that if she persisted I would personally
walk her to the strand on Venice Beach and introduce her to an acquaintance of
mine, named Jerome, who makes his living dancing on the stubs that should have
been his legs, collecting money from the passers-by in a tin cup set by his side
because he was born without arms as well.)
A Full, Relevant Contex
The biochemical-hormonal factors involved in muscle growth are numerous and
complex, the entirety of which is not known. (Such knowledge is not a practical
necessity for the bodybuilder. What is crucial is that he understands the proper
application of the fundamental principles of exercise; which represent the
ultimate physiologic expression of all of the biochemical-hormonal factors.)
What is known is that the biochemicals involved must be present in a certain
ratio to influence optimal results from exercise. An abundance of one will not
cause the others to work more effectively. For instance, a massive increase in
either GH or testosterone will not result in significant potentiation of the
other; but, in all cases, increased cortisol will have a negative affect.
"Literally awash in the oceanic proliferation of new 'theories' on exercise, the
average bodybuilder cannot even begin to judge, or evaluate, the flood of
contradictory information. His thinking is severely hampered, limited to
interminable quibbling over relatively unimportant details, such as whether to
turn his little pinky up or down when doing Dumbbell Laterals; is a wide grip
better than a close grip; is four sets of five exercises better than five sets
of four exercises; is three days on and one day off better than one day on and
one day off; or, are partial reps better than full range reps?"
The details mentioned in the previous HIT are not totally without import; they
are actually "derivatives" - (based on and derived from) - which only have
relevance when understood in the context of the fundamentals from which they
were derived. What's the difference, for instance, whether a bodybuilder does
four sets of five exercises or five sets of four, if he hasn't grasped the
cardinal fundamental of exercise science -- the fact that a high-intensity
training stress, i.e, training to a point of failure, is an absolute, objective
requirement for stimulating growth and, therefore, none of his sets is
triggering the growth mechanism into motion? Or, not cognizant of the crucial
importance of properly regulating the volume and frequency of his workouts
because of the body's strictly limited capacity for tolerating the "wear and
tear" of high-intensity training stresses, he becomes so grossly overtained
that, even if he were "stimulating" any growth, the overtraining would prevent
his body from "producing" growth.
Bodybuilders whose thinking is thusly restricted usually resort to a type of
"Russian roulette," where they move anxiously and uncertainly from one training
approach to the next, hoping that someday they luckily happen upon one that
works. Or, having sacrificed individual judgment and personal sovereignty
entirely, fearing that he - and he alone - suffers a nameless deficiency, many
opt to conform to the herd, and blindly follow the other sheep by adopting the
training program that has the most adherents in their gym. Little does he
suspect that the others are doing the same thing. Like him, they think the
others must know what they're doing; after all, how can the majority be wrong.
In fact, the entire world can be wrong and one man right. Remember that even
though for thousands of years millions of people thought the earth was flat,
such didn't make it true.Comment -
An Identity Crisis
What's the value of possesing well developed muscles, if the individual is
arrested intellectually on the level of a dependent child? Not long ago, in Flex
magazine, a very young, heavily muscled, well-known bodybuilder was quoted in
bold print, "If 20 sets are good enough for Arnold, it's good enough for me!"
When someone asks, "Who am I to judge?" you really have to wonder. Your "self",
your "I," is your mind, i.e., your concepts, ideas, beliefs - in short, your
philosophy; which determines the extent of your ability to think and to judge.
When a person has relinquished his judgment, deferring that responsibility to
others, he has, in effect, sacrificed his self, and literally ends up selfless,
suffering an identity crisis.
For those who understand the importance of developing the mind along with their
muscles, I refer you to my books in the Catalog Section of this web site.
The Power of the Mind
The idea of a "healthy mind in a healthy body" comes to us from the age of
classical Greece, 23 centuries ago. Theirs was a Golden Age which idealized the
beauty of the human body and exalted the power of man's mind.
The power (or health) of an individual man's mind is directly proportional to
his conceptual range, i.e., the number of concepts his mind has integrated, how
well he understands their exact meaning, and the number of logical connections
he has made among them.
An increasing number of "experts" in the bodybuilding magazines are erroneously
asserting that all training approaches invariably lead to "adaptation, "
something they deem negative, or undesirable; and use as a justification for
moving arbitrarily from one system of training to another.
In reality, in logic, adaptation is precisely what is desired. The purpose of
imposing a high-intensity, anaerobic training stress is to cause adaptation,
i.e., an adaptive response, i.e., stronger and larger muscles. Similarly, people
lay in the sun to elicit an adaptive response; namely, the development of a
suntan.
Avoiding Sticking Points
What these individuals are groping to describe is this: That without a properly
regulated volume and frequency training protocol, their training approach will
lead to a "sticking point," where no further progress can be achieved. Heavy
Duty, high-intensity training is the only approach which recognizes that as one
grows progressively stronger, i.e., lifts heavier and heavier weights, the
stresses grow greater; and that if the increasing stresses aren't continually
compensated for by decreasing the volume and frequency, the stresses will reach
a critical point. The first symptom will be a slow down in progress; and if the
trainee continues with the same volume and frequency he'll ultimately hit a
sticking point, or, may even regress. Don't confuse adaptation with a sticking
point.
Exercise Induced GH Increase
A number of "experts" have also been suggesting that exercise induced GH
increase, in and of itself, is the summum bonum, the be-all-and end-all; that
with elevated GH levels increased muscular growth will inevitably occur. If such
were the case, those GH anamolies suffering acromegaly would have physiques like
bodybuilders; but, in fact, they are primarily skeletal giants. Obviously,
elevated GH levels alone are not responsible for muscle growth beyond normal
levels.
Special Tip for Lagging Body Parts
For some, even one set for certain body parts may prove more than the individual
can tolerate or even need. For instance, over the years, I have had training
clients, who informed me at the start that they couldn't stimulate growth in
their calves, whether they were training them with 12 sets three times a week or
just one set once a week. They took my advice, acknowledging the possibility
that even one set may be too much, then ceased training their calves entirely.
These individuals reported to me on a regular basis, claiming calf increases of
3/4" to 1 1/2" in several months.
Similarly, I've had clients who gained quite well overall with their greatest
circumference increase in the neck. These examples prove the reality of
"indirect effect", i.e., when growth is stimulated in one muscle, growth is
stimulated through the entire musculature - though to a lesser degree; and the
larger the muscle being worked, the greater the degree of indirect effect.
The calf increases reported above were likely the result of the effect provided
by Leg Presses, Squats and Deadlifts; with those experiencing tremendous
increases in their neck being the indirect result of growth stimulation induced
by Shrugs and Deadlifts.
As the Body Changes, Training Requirements Change:
Very often an individual's progress ceases entirely because he failed to account
for a very important consideration: that during periods of physical-muscular
progress the body is not static, it is in a process of change; and that as the
body changes training requirements change. (This was only touched upon briefly
in Heavy Duty I; but elaborated thoroughly in Heavy Duty II.) In fact, this is
the most important issue in bodybuilding science once the fundamentals of
intensity, volume and frequency are grasped.
A properly conducted bodybuilding program is essentially a strength training
program. Or, in other words, if one wants to grow larger he must grow stronger.
When someone starts to argue with me on this point, I say, "What is one supposed
to do to grow larger, get weaker? As one grows stronger, i.e., as the weights
grow progressively greater, the stresses on the body become progressively
greater; and must be compensated for. (This is the conceptual link that
high-intensity theorists have been missing; and which explains their inability
to answer the question of sticking points.)
Perhaps the easiest way to understand this phenomenon is to observe the stresses
on your body when performing a warm-up set of Squats compared to those
experienced during the actual workout set to failure. On the heavier workout
set, you immediately recognize the much greater stress on the bones compared to
that with the warm-up set; then the much greater demands on the
cardio-respiratory system, and so forth. (Not available to conscious awareness
are the physiologic-metabolic stresses.) Now simply extrapolate that into the
situation over time, as you lift progressively greater weights workout to
workout.
As the stresses grow progressively greater, they will eventually reach a
critical point such that they constitute overtraining. The first symptom will be
a slow down in progress; and if the individual continues with the same volume
and frequency protocol, the stresses will continue to increase until there is a
complete cessation of progress, typically referred to as a "sticking point." One
need not ever experience a slow down in progress, let alone a sticking point, if
he bears in mind all the while that as the weights grow progressively greater so
do the stresses; and he must do certain specific things to compensate for them.
Within two to three weeks upon embarking on a Heavy Duty, high-intensity
training program, a bodybuilder should begin inserting an extra rest day or even
two at random beyond the suggested every fourth day workout so that he's
compensating for the increasing stresses; and, then, with increasing regularity
until he is training but once every five days with an extra rest day or two
added beyond that.
To quell any fear about the progressive reduction of training frequency,
consider this. An individual making progress training once every fourth day,
i.e., whose body is overcompensating--(i.e., growing stronger and
larger)--cannot lose anything by taking a further day or two of rest. If his
body is overcompensating on day four, how is it that he would decompensate on
day five or six? So, while there is no risk of a negative, no threat of a loss,
by inserting an extra day or two of rest, there is the actuality of a positive;
which is - with the extra rest day(s) you have that much greater certainty that
enough time has elapsed between workouts to allow the body sufficient
opportunity to complete both the recovery and the growth processes. The
implication here is that if the individual trains again before the body's growth
production process is completed, it will be short-circuited; and less than 100
units of possible progress realized.
Once the individual is training once every seven days, I suggest a reduction in
the volume of training as outlined in my new book Heavy Duty II: Mind and Body.
Reduced volume will necessitate switching from the Suggested Workout #1 to the
Consolidation Program. With a consolidation routine, there is a decided shift in
emphasis to predominately compound exercises, i.e., ones that involve multiple
muscle groups, such as Squats, Dips and Deadlifts, etc. A workout program
consisting of compound exercises still works all of the major muscle groups, but
with fewer total sets, making for a minimal inroad into recovery ability.
(Ideally, growth would be stimulated with zero sets; then none of the body's
limited recovery ability would be used for recovery, it would all be used for
growth production; and you'd grow so fast as to stagger the imagination. At this
juncture, however, no one knows how to stimulate growth with zero sets.)Comment -
Dorian Yates training tips that i highly recommend
16 min but good
Comment -
MORE BAD SCIENCE: 0 + 0 = 1?
By Greg E. Bradley-Popovich, M.S.
"Force, if unassisted by judgment, collapses through its own mass."
Horace, circa 45 B.C.
The field of anaerobic exercise science is without a doubt lacking quality,
unbiased educational materials. While there is an abundance of sensational
"fluff" books designed to sell despite little or no meaningful content, viz.
mainstream books, there is a dearth of more serious works on the subject. Those
of us truly interested in the facts of anaerobic exercise science must rely on
either textbooks, which usually devote little space to anaerobic exercise let
alone resistance training, or original studies. One must always keep in mind
that in certain instances, when one craves to get the most detailed information
possible, it is best to get it straight from the horse's mouth, or, in other
words, the original study. Neither of said sources are always perfect or free
from bias, but one must start somewhere in one's quest for knowledge. After all,
the only real alternative to studying the work of others is to conduct you own
research.
Because time is precious, most of us do not have the leisure to pour over
original studies on every single topic related to the physiological,
histological, biochemical, nutritional, or applied facets of resistance
training. In the interest of time, we may opt to cautiously read research
summaries that appear as chapters in reference books. Such books with multiple
authors or "experts" for each chapter are supposed to be more accurate and
inclusive than texts written by a single or a couple of authors. These
multi-author books are also useful in that they place information in the context
of other supposedly scientific studies on a given subject. But remember, just
because something is written does not mean it's true.
Recently, when reading the well-respected and widely read professional reference
Nutrition in Exercise and Sport, Third Edition edited by Ira Wolinski, I
stumbled across a disturbing passage in this extensive but expensive ($149
American) work. Chapter 5, entitled "Amino Acid and Protein Metabolism During
Recovery" and authored by Gregory L. Paul, Tracy A. Gautsch, and Donald K.
Layman, presents several studies examining the effects of various forms of
exercise on 3-methylhistidine (3-MH) excretion. 3-MH is a biochemical marker of
contractile protein breakdown that is excreted unchanged in the urine. There was
such an utter lapse of reason in this section that it pained me to have to
analyze its content; I wasn't sure I wanted to invest that kind of time on just
a few paragraphs.
The passage began innocently enough. On page 145, the authors reviewed studies
which showed that infrequent (every four days) or isolated bouts of resistance
exercise do not increase degradation of muscle contractile proteins. They then
presented studies that showed that chronic daily bouts (up to 6 consecutive
workouts) of resistance training tend to increase 3-MH excretion.
At this juncture, I had said to myself, "A-ha. These studies clearly show that
six consecutive days of resistance exercise lead to overtraining as evidenced by
a substantial increase in muscle protein breakdown." I was astounded, however,
at the conclusion of the authors which was printed exactly as follows:
"Data from studies examining 3-MH changes in response to isolated bouts and
chronic weightlifting exercise help to illustrate the importance of a regular
training program for gaining muscle mass. Since muscle growth is associated with
higher rates of protein turnover (degradation and synthesis), it makes sense
that an isolated bout of resistance exercise does not elevate 3-MH excretion and
hence, muscle protein turnover. Practical experience tells us that adding muscle
by lifting weights sporadically is not possible. Only when a regular training
program is followed do gains in muscle mass occur. Obviously, if muscle protein
degradation is elevated during a resistance training program, skeletal muscle
protein synthesis rates must also increase in order to support skeletal muscle
repair, growth, and function. Indeed, recent evidence shows that weightlifting
exercise increases skeletal muscle protein synthesis during the 24 hr period
following exercise."
I'll wait right here while you read that again. A dissection of the argument
will clearly show how irrational and contradictory it is. The paramount comment
is "...it makes sense that an isolated bout of resistance exercise does not
elevate 3-MH excretion and hence, muscle protein turnover. Practical experience
tells us that adding muscle by lifting weights sporadically is not possible."
Essentially, the authors concluded that a single workout doesn't result in
growth stimulation because it didn't significantly increase contractile protein
catabolism! Now, if a single workout doesn't result in any hypertrophic
stimulation, then how can multiple single workouts result in hypertrophy? In
other words, if one workout is equal to zero stimulation, then how can zero plus
zero equal anything greater than zero?
A second problem with this conclusion is that it implies it is superior to
overtrain daily to the brink of significantly destroying contractile protein as
opposed to training with appropriate rest days to prevent muscle catabolism.
This conclusion is akin to saying that in order for one to increase bone mineral
density, one must first overtrain to the point of developing stress fractures.
Alternatively, it is as ludicrous as saying that if you want to develop a
suntan, then you must first overexpose yourself to ultraviolet rays until you
bake your skin to the point of developing blisters. The idea of resistance
training should be to minimize -not to promote- muscle tissue breakdown while
stimulating growth.
A third error is the contradictory nature of the last sentence: "Indeed, recent
evidence shows that weightlifting exercise increases skeletal muscle protein
synthesis during the 24 hr period following exercise." Didn't the authors just
indicate that a single workout did not increase 3-MH, which, they contend, must
happen for growth to occur? Next they've concluded with apparent certainty that
a single workout HAS been shown to increase protein synthesis! You can't have it
both ways; either one workout does or does not stimulate muscle growth.
Considering the bulk of the final paragraph quoted verbatim above and the
apparent stance of the authors, the last study demonstrating an increase in
muscle protein synthesis with a single resistance training session should have
been preceded by "in contrast," "paradoxically," or "surprisingly," but most
certainly not "indeed" as it was.
I concede that I am not infallible, and perhaps my preceding interpretations are
not exactly what was meant by the authors. However, the authors cannot be
completely exonerated of all wrong doing. When one has the honor of authoring
educational materials, there is a tremendous responsibility of presenting
information with the greatest of clarity. Anything less, such as the above
excerpt, only serves to contribute to the confusion that has already paralyzed
so many enthusiasts in the sport and recreation of body building. In a field
deserving of precision but plagued with ambiguity, as the old adage reminds us,
"Either you're part of the problem or part of the solution."
Although I've completed half a dozen biochemistry courses, I am certainly not a
biochemist nor a muscle physiologist. So, if you are intimately familiar with
3-methylhistidine data and feel I've misinterpreted the data, please let me
know. But then again, I'm not sure that anyone yet knows how to accurately
assess 3-MH data as there is disagreement within the scientific community. In
addition, I read all of the original papers regarding the effects of resistance
training on 3-MH that the authors cited. I discovered a number of things
including the following: 1) some of the cited studies themselves refute the fact
that significantly increasing 3-MH results in muscle growth, 2) the training
methods employed were generally ill-conceived and would result in overtraining
for the vast majority, and 3) despite the fact that 3-MH is a result of
contractile protein breakdown, none of the authors mentioned the possibility
that 3-MH is a sign of overtraining. For example, a study by Hickson and
Hinkelmann was conducted in the following fashion. Subjects exercised 6 days per
week for four weeks. They performed 3 sets of 6 weightlifting exercises for a
total of 18 sets per day. Chest and arms were alternated with legs and back
every-other-day to "allow targeted muscle groups to rest 48 hrs between
sessions."
As far as the workout protocol is concerned, it is a methodological nightmare.
First, 48 hrs is hardly sufficient time to recuperate from multiple sets per
body part. Second, 24 hours is not enough rest to recover from the systemic
demands of resistance exercise. Third, arms were trained one day and back was
trained the following day. Thus, the biceps brachii were trained either directly
or indirectly everyday except the rest day, which brings me to another
point...Fourth, apparently the seventh day was taken off for Sabbath and for no
other reason. Fifth, and MOST IMPORTANTLY, the subjects, after 28 days, 24
workouts, 432 sets, and consuming three times the RDA of protein, showed NO
significant increase in lean body mass! This progress can best be categorized as
pitiful especially when many Heavy Duty practitioners make significant progress
with a fraction of the total sets. And somehow this study was used to support
the notion that elevated 3-MH is indicative of a productive routine?
Despite this mass of confusion that is intended to educate, I can confidently
proclaim, as well as any first-grader, that 0+0 does not equal 1! If a single
workout can't stimulate muscular growth, then how can a series of single
workouts stimulate muscular growth? Under this assumption, they can't. But fear
not, for anyone with a hint of EEG activity should know betterComment -
Almost all injuries are injuries of the joints and connective tissue.
Hyperplasia doesn't injure. Hypertrophy does. Lets go back to bench press so you
can see what I'm talking about.
Hypertrophy... means going for size so you're using as heavy a weight as
possible. A weight that requires pecs, frontal deltoids and triceps to get the
weight up.
When you get so many muscles stressing one joint the joint starts to
deteriorate. It isn't long before it starts to hurt. Soon you take longer
warmups but... it keeps getting worse. Finally, you lay off. You start to shrink
and... panic sets in. You go back to benching again. It doesn't hurt quite so
bad so you try a few reps. The next day it hurts like crazy again. This
temporary healing and re-injuring comes and goes and... you get despondent,
hungering for the time you could train without pain.
Assuming you can still do some exercises without pain... Here's some
wonderful news: The heavier the weight... the greater the stress on the joints.
The lighter the weight... the less stress on the joints and.. the slower you go,
the more stress on the muscles.
Most of the time the problem is in the joint not the muscle. So switching the
stress from the joint to the muscle does two very important things. First, it
takes the stress off the joints and it increases the stress on the muscles in a
wonderful way. Which I'll explain in a minute. Here's what you should do: Get a
light weight, find a track through which you can move the weight that moves the
injured joint without pain. You may have to switch to dumbbells rather than a
barbell. (barbells are especially hard on joints)
As you do the exercise find a "pain free" track through which you can move the
weights. It's got to be pain free or it won't work. It can't be less pain. It's
got to be "pain free". Once you've got this track nailed down, slow way down, 20
sec up and 20 sec down. Use a weight that you can barely handle. This does
several things.
First, it assists healing by increasing circulation which removes damaged
capillaries. Also, it carries nutrition to the injured tissues.
If you learn to be sensitive to pain you won't interfere with the healing
process.
Secondly, you completely avoid atrophy of the muscles by use of Dr. Fenn's
incredibly powerful discovery... "Intensity exerted on the muscles is inversely
proportional to the square of the speed of the repetition.
If you get injured... slow way down... select a weight that feels just right and
you're on your way to... Healing Without Shrinking.Comment -
Supplements
Articles by Vince Gironda
The right supplements must be taken to get the body's endocrine system into
balance, or else you will not grow from your workouts. Since the nutritional
elements vitally needed are not supplied via the food eaten, they must be
supplied via
RNA & DNA
(IronMan Magazine Nov 1973 Vol. 33 No. 1 and Musclemag Vol 2 issue 1)
These two elements enable the body to more efficiently read the master blueprint
in the cells, and thus repair worn tissue more efficiently. These elements are
indispensable in protein metabolism.
KELP HAS AMAZING EFFECTS
(IronMan Magazine Nov 1973 Vol. 33 No. 1 and Musclemag Vol 2 issue 1)
Kelp tablets are perhaps the best source of the rare trace mineral elements so
often lacking in the average bodybuilder's diet. In addition to preventing
iodine and other mineral deficiencies, kelp aids in fat metabolism and appears
to have a beneficial effect on hair growth. Kelp has been found to contain over
forty-four different mineral elements.
Vitamin C
(IronMan Magazine Nov 1973 Vol. 33 No. 1 and Musclemag Vol 2 issue 1)
NUTRITION NOTE: Try increasing your Vitamin C intake to help you release excess
fluids. 300-500 **. of Vitamin C daily are as effective as medicinal diuretics.
medical experts recommend large amounts of Vitamin C to counteract the harmful
effects of air pollution. Long recognized as a cold fighter, recent research
proves that adequate amounts of Vitamin C help prevent cancer and heart disease.
1,000 milligrams per day is the minimum recommended dosage.
Nucleic Acid RNA
(IronMan Magazine March 1977 Vol. 36 No. 3)
EDITOR'S NOTE - This article maybe a little difficult to understand, but it does
bring some interesting information about some food items that could and should
be very useful to bodybuilders in the future.
Nucleic acids of the various kinds found within the nuclei of all living cells
are the fundamental substances used in clinical investigation into aging and
other aspects of human health. These nutrients are essential to life. They
include the nucleoproteins ribonucleic acid (RNA) and deoxyribonucleic acid
(DNA), discovered by science to contain the very blueprints by which all living
matter knows how and when to reproduce itself. DNA contains the master
blueprint; RNA is the messenger which carries the pattern to cells throughout
the body. A vast amount of scientific research is now concentrated upon these
fantastic elements which constitute the very basis of life itself. And it is
through further knowledge of DNA and RNA discovered by microbiologists that the
entire scientific world expects major breakthroughs in the understanding of nil
life processes.
NATURAL - NOT SYNTHETIC
As stated, the nucleic acids DNA and ENA are the cellular components which
control heredity and subsequent ability of the body to keep reproducing its
inherited patterns. But more - these strands of acid within the cell nucleus
also govern all life processes in health and disease. All organs and tissues of
the body appear to undergo some form of aging. With the passage of time, many of
the functional parts of the organs may be replaced by nonfunctional fibrous
tissue. The cells or organs may degenerate through development of fat,
accumulation of pigment, formation of vacuoles, or because of hyaline changes in
the cell.
On the other hand, cells may proliferate, rather than degenerate, and produce a
larger than normal organ, which may be either harmless or cancerous.
One of the most obvious effects of aging is the wrinkling of skin. In aging
skin, there is a decrease in elasticity, and a thinning due to loss of fat and
water. Lines and wrinkles in the face and hands become more prominent. The backs
of the hands, highly visible indicators of age, become shiny, spotted with
lentigus (brownish pigmented areas), and perhaps may develop senile keratoses
(horny, wart-like growths).
Why do all these changes occur? Because the cells which contain the blueprints
for the formation of the various organs are tired and worn and no longer able to
maintain the pattern they inherited.
To maintain youthfulness one must find ways to help the body's DNA and ENA renew
themselves so as to keep their patterns of genetic information etched clean and
fresh. Work already done with DNA and ENA and related metabolites demonstrates
the importance of these substances to the quality, as well as length, of life.
They point not only to a longer life free of disease, but to the marvelous
quality of being young as long as you live.
Aging involves decay of DNA which, in turn, leads to an improperly formed
messenger, RNA. Since RNA is responsible for the formation of enzymes needed by
the body, these enzymes are not formed properly, or perhaps they may not be
formed at all. If they are not formed properly, obviously they cannot have
normal metabolic function.
RNA, especially when combined with metabolically associated B Vitamins,
Minerals, Amino Acids and Sugars, will enter the cell and aid in normal
regeneration of the decayed metabolic organization of the cell, and in so doing
will bring about normal enzyme synthesis and activation.
The results obtained by using an oral formula with a dietary regimen rich in
nucleic acids have been highly important. Basic ingredients of the oral formula
are RNA, Amino Acids, B-Complex Vitamins, Minerals, Sugars and Lipids. Dosages
of between 30 milligrams and 300 milligrams daily, plus B-Complex factors in the
form of Vitamin capsules were used.
There appears to be no absolute contraindications to the use of nucleic acid,
particularly RNA, in therapy. Gout or high serum uric arid levels are relative
contraindications, but even in these circumstances RNA-based therapy can be
given as long as adequate management is employed. Lower RNA doses of ½ grains
have been used in these cases.
The most immediate effect from using these substances even in dosages as low as
30 milligrams of RNA daily, was an increase in energy and well-being. Higher
doses produced this effect as early as the second or third day.
The most striking effects are observed on the skin of the face. Again, within
the limits tested, the higher the dosage, the more rapidly these effects were
observed. The first results observed were a healthier, rosier appearance and a
simultaneous apparent smoothing of the skin of the face, but without any actual
change in wrinkles and lines. This occurred within the first or second week of
treatment, usually within the first week.
When dosages as low as ½ grain to 1 grain of RNA were given daily, or five days
each week, these early changes occurred in about two or three weeks. When doses
of 5 grains daily, five days weekly were used, the changes occurred within the
first week. After one or two months of treatment, sometimes earlier, there not
only was an increase in smoothness and color of the skin, but lines and wrinkles
began to diminish also.
Wrinkles in the forehead were often the first to decrease in depth. lines around
the eyes took longer to decrease in depth, and though there was not a total
disappearance of any wrinkles or lines, in the large majority of cases there was
a distinctly noticeable decrease in their depth. Skin tightened, as well, and
recovered moisture.
Skin on the back of the hand improved in smoothness in the vast majority of
cases in three or four months. Roughness of skin of the elbows and other joints
was lessened.
One standard test of aging of skin is the return to normal condition of pinched
skin of the back of the hand. The treatment produced, after three or four
months,m a quicker return to normal condition of the pinched skin in the
majority of patients. In 15 patients, including nine women and six men, varying
in ages from 40 to 71 years, the pinch-return time was improved by 30 per cent
to 40 per cent. These patients were taking 5 grains of RNA daily, 5 days a week,
for three months, along with a therapeutic B-complex capsule.
My conclusions are that RNA is the super catalyst - and if combined with Niacin
it should be even more effective. I feel that RNA should be included in all
Vitamin, mineral, protein formulas.Comment -
Research presented in the European Joural of applied physiology shows that high
intensity training burns fat up to 50 percent more effectively so your 20
minutes of high intensity aerobics actually burns more fat than longer, low to
moderate intensity exercise sessions. However this 20 minutes becomes even more
effective because fat loss doesn't end the minute you stop exercising.
When you workout using high intensity intervals, the total amount of calories
your body burns is elevated up to 86 percent more than with slow go cardio for
up to 3 hours after your workout, according to researchers at Colorado State
University.
Warming up is important for focusing on your mind and preparing our muscles for
work and for preventing injury.
The initial sets for each bodypart are performed fairly low intensity level,
which allows your muscles to get warm. A level 5 intensity, which is what your
first set for each bodypart should be, is a light set. For example,a level 5
effort on the flat dumbell press is lifting a 30 pound dumbell for 12
repetitions.
Your first couple of sets gets the joints moving and your blood flowing. Then,
as you gradually increase the weight and intensity with each set, you'll be
firing up what's called neuromuscular junction. This is the point where your
muscles receive a signal from your brain to contract. These signals flow through
your body like electricity flows through wires. And, it takes a few sets to get
this system primed and ready for your high- point sets.
By performing each rep,exercise, through its full range of motion, and by using
barbells and dumbells, you are stretching your muscles as you lift and lowering
the weights. The key here is form. You must stretch your muscles as you lower
the weight and emphasize the eccentric or lowering portion of each rep- which
lengthens, ie, stretches your muscles.
If you do what you've always done, you'll get what you've always gotten. Of
course, what this means is, you can't realistically expect to get different
results with the same approach.
Im always suspect when so called scientific discoveries rely on convenient
numbers, ones that are traditional , favorites like 3, 10, 12. A truly
productive scientific approach to exercise involves the application of factual,
theoretical principles discovered through a genuine empericism or logic applied
to the material provided by sensory experience.
1. Start each rep, stretching down, to the bottom of the movement. In fact,
search for new bottoms. Find coasting never been worked muscle fibers. Then
slowly, caress the with electric impulses as you pass through their midst. Yeah,
there will be sparks and quivering as muscle fibers bang into eachother trying
to get in cadence, but, they will love it, becauefor the firs time, they are
doing what they do best. As you pass through the front row of fibers, the ones
that normally do all the work. Don't forget'em just because you've found some
lost sheep. Encourage'em, really cheer'em on. As the weight passes to them send
out mental energy, something like,"Come on guys, go for it". Show everybody else
how it is done. You can do it. Thats it, great.
Next you come to the other group of back row fibers. The ones that never really
get to flex the way they could. Now you're going for the whole class. You're
going tomake every single muscle fiber feel how important they are.
At the top of the exercise,, flex those little devils like you've never
flexed'em before. Squeeze those hummers to life. Mentally crank up the voltage
in your nervous system, so it arcs across the floor, through the air, and into
every single bored, lazy, ignored muscle fiber you've got.
Perhaps or the first time, in their life, you've actually done a complete rep.
It's a combined effort between you and your nervous system, your internal organs
and your muscles for the first time you feel everybody working as a team.
2. Only one set is all you need once you've really made the connection.
3. You only need 3 reps for each exercise. I know the part of your mind is
saying, give me a break, no way, there is no way you can make progress with just
3 reps. You can, if you get the weight right. The weight is much more critica
when training with this high intensity method. In order to make this system work
the weight has to be heavy enough to stay under muscle control, rather than mind
control throughout each slow rep. We're using the weight the muscle wants, not
what we want or what we think is correct.
4. Each exercise has a blade zone. It's the area in each exercise where
intensity screams off the scale. It's where we need to slow way down, so the
incredible power of the squared numbers can explode our progress.
Time is not a linear function. The formula for intensity is I=** squared. The
key is the time it takes to do one complete rep. The slower the rep speed, the
greater the intensity. The weight isn't that important, it was the speed that
counted, because the intensity went up geometrically as you slowed down.
Geometric Increase Arithmetic Increase
2 squared =4 2 + 2 = 4
4 squared = 16 4+4 = 8
8 squared - 64 8+8=16
Old Way
Weight 300lbs- Speed- 2 seconds- Intensity- 1200
New Way
Weight 100lbs- Speed- 10 seconds-Intensity-10,000
Work load- the internal force exerted by a muscle falls off with an increase in
velocity according to an exponential law. The force generated by the muscle
itself is inversely proportional to the square of the speed of the exercise.
How often do we change the program?
Maxwell Maltz wrote an excellentbook called Pyscho Cybernetics in which he
found, it takes 21 days to create a new habit, or a new self image. Not
surprisingly the same is true with exericise. If we rotate the exercise program
every 3 weeks by the time we get to the end the body will have completely forgot
the beginning.Comment -
thanks for moving to the saloon, so everyone can read every post and get help without it being clustered up in players talk since this is not about sports. It will now be on top of page 1 everydayComment -
The blind leading the blind...
The other day I had a prospective client tell me that he wanted to do
his first bodybuilding show. He needed help posing and pre show diet
assistance, no problem...but as we spoke, I realized he needed much
much more.
After asking him a number of questions, he disclosed that he was
training 4 days a week with a variation of sets from 6 to 12 per body
part with reps ranging up to 15. I asked him why and he did not have
an answer other than "I thought that is what it took to hit the
muscle!" H I T, interesting word he used without understanding what
High Intensity Training is and why.
He had not worked his legs in a year but said he was willing to do
whatever it took to make them grow... I told him it would take a 7-15
minute workout every 10 days or so. He said, "I am willing to do much
more than that!" Yep, I bet you are... the more is better theory does
not work with bodybuilding, it is a social economic principal
misapplied!
I attempted to give him a quick summary of why muscles grow and how
they progress.
Before you employ any trainer, coach or mentor, make certain they
understand anaerobic exercise, more over, how the body works and why.
It doesnt matter if they are certified or not, I still find many
blind within both these realms. As Mike Mentzer once told me when I
asked if I should become certified, he replied...
"The Wright brothers who created the flying machine had a second
grade education!" I got his point and understood. True wisdom,
however, kowing Mike he was not a comformist and was not out to win a
popularity contest.
Without an understanding of this, you are making a grave mistake. You
are possibly hampering your progress and limiting your genetic
potential.
As Arthur Jones said quite directly
"Everything of any value related to exercise can be stated in less
than a thousand words, can, in fact, be fairly well covered in only a
few words, as follows: Train hard, Train briefly, Train infrequently,
and always remember that your final results will primarily be a
consequence of genetics" -Arthur Jones
I agree with Arthur in every respect. If you are already training
intensely there is no need to a number of sets, you only need to
stimulate growth once, not over and over again. If you are not
training intensely, you are never giving the stimulus necessary for
muscular growth. If you are training every day or even two days in a
row, you are short circuiting the growth process.Comment -
Not too many people know how to pre-exhaust the triceps. Its an
effective way to build mass. First do this by warming up with the one
arm tricep pushdown. I do it on the upper pulley of a cable crossover
machine. You then warmup with the one arm reverse tricep extension. You
do this just like the pushdown but with your hand turned the other way.
Do one set to failure, 6-8 reps and two forced reps spotting yourself
with the other hand, then turn your hands over and do the one arm
pushdown. Put the weight on a heavier weight and go to failure. You
might not get the weight right the first time, just go to failure, with
no set reps, then go down to the next lightest weight and go to failure
and keep doing this until there is no weight left. Probaly anywhere
from 3 to 5 drop sets with no rest is what is will be and the reps from
the drop will differ. you will find that during one drop in weight you
can only get 2 reps maybe and on another maybe 6 or 7. Then do tricep
overhead dumbell extension. You can do this by holding the handle,
another way is to hold the bottom part of the top of the dumbell. Do
whichever you havent done before, and do a couple warmup sets and then
one set to failure and then a 50 percent drop in weight and do a slow
set to failure.
By Chris Robinson, yes meComment -
QUENCH YOUR THIRST -- AND BOOST YOUR TRAINING?
by Dave Sears
Editor of Muscles in Minutes
----------------------------------------------------------------------
----------
In the American Journal of Physiology recently, a Dartmouth Medical
School doctor reported that there's no scientific evidence to back up
the traditional advice of drinking eight glasses of water a
day. "Drinking that much water will just make you run to the
bathroom," he said. He also justifiably points to the fact that there
is some water in the food we consume, which should be taken into
consideration when determining our need for the indispensable wet
stuff.
However, I'm confident that the good doctor did not take weight
training requirements into consideration when making his statements.
If he did, he might have learned quite a bit by consulting with Ragne
Kempe of Orust, Sweden. Ragne has an interesting perspective that the
American Journal of Physiology might just be interested in.
His journey of critical thought started with an email to me back in
May... Ragne was surprised to see a loss in strength after an
extended vacation:
"When I came back home I started my training again, but despite 10
days off (the usual amount of days between each muscle-group) I was
suddenly weaker! I even ate more than I normally do during my
vacation. Shouldn't I be stronger when the system had more recovery-
time? I was also weaker my next workout as well!
However, when I did my second rotation of workout 3, after "the
vacation," I was stronger again. I'm thinking that maybe I can't take
that many days-off without doing at least some muscle-work in
between! What do you think?"
I expressed to Ragne that while this was disappointing, it was not
unusual. In fact, I have had the same experience many times - usually
while traveling to the Caribbean or Florida. I did not have a
specific answer as to "why," but felt that something to do with the
break in normal day to day activities was the culprit. On vacation,
we typically do lots of things we normally don't: sit in the sun for
hours, eat a lot more (but sometimes irregularly), consume more
alcohol, sleep more, and sometimes dramatically increase overall
activity (think Disney World or non-stop beach activities).
Ragne also noted that he has experienced a "usual" lack of progress
(or even a regression) during the warm Summers of Sweden. He decided
to look into this further... he writes:
"We've had a pretty warm summer this year, and as usual, I felt
weaker. I am normally patient (with my lack of progress) while
training in very hot weather, because I know my progress will improve
after the warm period - it always has. But it didn't improve this
time. So I started analyzing the situation. I tested every factor I
could think of: volume, frequency, caloric intake, and rest, but
nothing helped!
Than I read your article "Stress Management" just before I went on
vacation. Interesting! I used this as the catalyst to solve my
problem (I haven't visited Mike's web-site in a long time but my
intuition told me to look and see if there was something there "for
me").
I started analyzing the problem deeper. "What did this Summer have in
common with the vacations where I became weaker?" I started to review
the similarities and differences. After eliminating things like
activity level, sleep and food intake, I was perplexed. Then one
evening just before going to bed, I suddenly knew it. I didn't drink
enough water! I was drinking less water - and/or was less hydrated -
during those periods than normal.
Starting that very next day, I started drinking at least 3.5-4 liters
of water (often more) per day. Two days later, when I worked out
again, I was back in business! I then spent a week in Iceland (this
time I drank a lot of water) and despite the vacation I was still
strong when I came back. I later went to New York for a week but
during that time I didn't drink that much and I was once again weaker!
As I write this, we are experiencing another warm period in Sweden,
but this time I'm conscious of drinking water throughout the day.
Consequently, I'm continuing to progress quite well - which is NOT
what usually happens in the warm periods."
So while that doesn't mean you should go out and drink gallons of
water each day (which can actually kill you), it's an excellent
lesson in balance. We're all aware that our bodies are made up
primarily of water. But have we ever stopped to realize just how
crucial proper hydration can be? Let's be real... it stands to reason
that muscle function would be compromised by dehydration, but how
many of you have ever made that connection? I for one, have not.Comment -
I've just finished an excellent book written about one of the
greatest- and unsung- athletes of the last century. The name of the
book is "Undefeated: The Fighter Who Refused To Lose," written by
Everett Skehan. The subject of this book is the great Rocky Marciano.
It may seem a bit strange to mention a professional fighter on
bluegrass fitness, but the story of Rocky Marciano is inspiring as
well as impressive. It is the story of an athlete who demonstrated
hard work, dedication, pride, and fierce determination. These are all
admirable qualities that we all aspire to achieve.
Rocky Marciano was the heavyweight champion of the world during the
early 1950s. He is the only heavyweight to retire undefeated, with a
record of 49-0 with 43 knockouts. He was an extremely popular
champion and, in the words of the New York Times' Harvey Breit,
was "the classic American story: Work and Win." His rise to the top
was not typical of most prize fighters.
Rocky began boxing while serving in the Army during World War II.
After the war, he attempted to become a professional baseball player,
but was cut by the Chicago Cubs. It was right after washing out of
baseball that he decided to become a professional boxer. Nobody could
foresee the greatness that he would eventually achieve. He was 25
years old- quite old to begin a boxing career. He was far from a
gifted athlete- at 5'11' and 185 pounds he was not considered big by
any means. In fact he was the second lightest heavyweight champ of
all time- and his 68" reach was the shortest of any man who would
ever hold the heavyweight crown. He was slow, clumsy, and even
considered awkward. Yet he possessed a burning desire to succeed. His
raw determination- combined with his brute power- made for an
impressive combination. He worked at his craft tirelessly and within
a few years was ascending the ranks of the heavyweight division. What
set him apart from other fighters was his dedication.
He would train for a fight many months in advance. According to Tim
Cohane " No man in the history of athletics could have subjected
himself to a more sustained Spartanism than The Rock did." He was one
of the best conditioned fighters of all time. He took great pride in
the fact that he was always better conditioned than his opponents,
and that he could not be worn down, no matter how much of a beating
he would ever be subjected to. This is quite a far cry from of the so-
called "champions" of today. How many times do we see someone step
into the ring today looking as if he hasn't even trained?
The Rock has had his share of detractors. The most common criticism
of him is the question of the quality of his competition. While it
may be true that early in his career his opponents were sometimes
journeymen, his last fourteen fights were against the very best the
heavyweight division had to offer. He never ducked an opponent, and
he defeated the best fighters of his era. And while he will always be
criticized for not being exactly graceful inside the ring, he
developed, throughout the course of his career, an ability to slip
punches and defend himself. However, he will always be remembered as
willing to "take two to land one." His sheer stamina and overwhelming
desire to win more than compensated for any shortcomings in his
boxing style.
He never bragged or boasted or predicted the outcomes of any of his
fights. He respected all of his opponents- yet feared none. His was a
quiet confidence that developed over years of training, hard work and
success. How refreshing would it be to find a fighter like that
today?
Being able to dedicate yourself to a distant goal, working hard to
achieve that goal, and giving it your best effort, and absolutely
refusing to lose. These are all admirable traits that can be applied
to anybody wishing to build strength, health, and physical
conditioning the natural way. Especially in today's age of short-cuts
and cheating, we might all benefit from the example set by the man
who beat them all. The next time we want to "blow off" a workout, or
give up during a set of twenty squats, or give less than our best
effort we can look to the man who refused to lose.
Repost from my yahoo group Heavy Duty by meComment -
Many readers may have wondered what Discovering the Champion in You
means. To me being a Champion isn't just about winning an athletic
event and/or contest. Being a Champion is not necessarily about being
the "best" at something. Ultimately, being a Champion is making the
most of the ability that our Creator has endowed you with. To reach
our potential in strength training, making the most of our ability,
we must keep several points in mind.
You were created for a purpose. You are not here on this earth by
accident, nor did you evolve from green slime or something of the
sort. God made you for a reason, with abilities that are unique to
you. Some may find this as "preaching" or of little importance, but I
can only give you the truth. To do otherwise would be denying what
has happened in my own life. This is a key point. If you see your
self as just merely "being" here by chance or circumstance you can
not have the peace, strength, and resolve as someone knowing that
their life has meaning and purpose. With this in mind, when you train
you must train with passion, purpose, and desire to reach your
genetic potential that was given to you. While we classify bodytypes
by ectomorph, mesomorph, and endomorph, these descriptions only give
us an indication of muscular potential. Why not train in such a way
as to reach your genetic limits, as no one can predict completely
what they are, except God himself. I doubt that anyone has completely
reached their maximum potential, as no one always eats just right,
sleeps just right, trains just right, etc.. I've personally witnessed
people with great potential for strength training never progress and
others with seemingly little potential transform their bodies to
points that are unimaginable. The point here is control what you can
control, and don't make excuses about your lack of progress. Everyone
can improve and make quite noticeable
changes in body composition if they give the proper effort. Will
everyone be a champion bodybuilder, powerlifter, strongman, etc.? Of
course not; thank God! Most of today's "champions" are drug infested,
liars, charlatans, and cheats. Being a true Champion is using
whatever potential God gave you and doing your part by taking it to
the limit!
You must train hard, harder than you can ever imagine. I know, I
know. You train hard. It may be this is not a problem with you,
however even veteran trainers need to reevaluate their efforts from
time to time. Think to yourself, did I take it to momentary muscular
failure on that last set of squats? You do have the ability and
strength within you to accomplish much more than you could ever
imagine. I can personally identify as I began competing in
powerlifting ten years ago. I first went to a meet to watch my
training partner and saw guys lifting weights I never thought I could
do. Then I thought to myself, "if they can do it, I can do it." You
see, these lifters weren't any bigger, built better, or even
stronger. I just had never been in a competition or focused on
competing with other lifters. This experience was a catalyst, a jolt
if you will, and soon I was competing and lifting weights heavier
than I had witnessed at that first meet I went to watch. The bottom
line is to not limit yourself, and in my estimation hard effort is
the key ingredient to successful weight training. Throw out much if
not all the discussion about supplements, drugs, the latest equipment
and focus on effort. Commit to training harder than you ever have,
and then push a little harder.
You must never quit. As a Champion you must determine that you will
not quit and you will not surrender. You are on a mission, someone
with a purpose, remember? You see, what many people lack today is
commitment. We face a little opposition and we retreat. Many
millionaires went broke before they became millionaires, many top
athletes had to walk on to teams, overcome devastating injuries, and
had to be cut from teams before they accomplished their goals. The
beauty of weight training is that it's largely in your control. No
one else can lift for you, eat for you, or sleep for you. Plainly
said, excuses are for losers, just as arrogance is for losers. I
don't care where you've been or what you've been through, anyone can
improve and make the decision to not give up. Something that I try to
remind myself is that there are people all over this world with
disabilities and illnesses that would cherish the joy of training
hard. Their goal may be to just walk unassisted or to speak a few
words fluently. How dare we moan and cry, "I'm too tired, I'm too
busy, I can't." Learn to be thankful that you have the health to
train. Never ever, ever quit; you must commit!
You must train smart. With all this talk of intensity, desire, and
passion sometimes we can forget to train smart. I hesitated and
almost didn't include this section of the article for fear of giving
people an excuse. However, there are times that intensity may have to
take a back seat. Let me explain; if you have an injury it would not
be smart or prudent to train so hard that you are basically "throwing
gasoline on a fire." I can personally attest to this as I recently
suffered a shoulder injury, having injured myself weight training for
the first time. Even with my experience, for a while I tried to "work
through it." This was not training smart, and I further aggravated
the injury. My body was telling me to rest this shoulder, and I
didn't listen. Now I'm rehabbing the injury. During this rehab
period, am I training as heavy or as hard as I can with this
shoulder? Of course not. During this rehab period am I training my
legs with alternate movements i.e. leg presses, calf raises that
don't affect my shoulder, hard and heavy? Of course! You see, an
injured shoulder is not a reason to give up or an excuse to not hit
other areas of my body to the maximum. Remember, control what you can
control. Along with training smart, work around any structural
imbalances and chronic injuries or disabilities. Again, these are not
to be used as excuses, but you are to utilize common sense. I hope
I've conveyed this clearly for you to train smart, but to never ever
make illegitimate excuses not to train with 100% intensity. Finally,
training smart means learning everything you can about productive
strength training, nutrition, cardio, flexibility, etc.. Over my
training career I read countless articles, journals, magazines, etc..
Much of it was garbage, but this even served the purpose of giving me
discernment between fact and fallacy, who to listen to and who to
not, etc.. I truly believe that a Champion asks questions, and wants
to continually learn more; this is training smart.
Try putting these principles into practice and see if they help your
training. Sometimes even reading what we already know or believe
strengthens our resolve and gives us additional focus.
CRComment -
There wasn't one decent description of it in the dozen dictionaries I checked, so I had to refine the definition myself going back to basics. According to Webster's, the word Naturopathy comes from the three root words, "NATURE", "O" and "PATHY". "NATURE" traces back to the Latin word "natus" which means "birth or, Cause". "O", is Old English for the word "Of", while "PATHY" comes from the Greek word "pathos" meaning "Disease". Well - this is absolutely wonderful, for now at least a "working" definition can be created as follows:Naturopathy Defined<o
></o>What is Naturopathy? What is it really?<o></o>
Naturopathy: A practice that deals with the Cause of a Disease.
In using the words "Nature" and "Natural", it can be easily seen that man made drugs and surgery as used by the psychiatrist and the medical doctor have absolutely no place in Naturopathy or in its description. Therefore an exact definition is now created as follows:
Naturopathy n. The science or art of treating a disease by addressing the CAUSE, using Nutrition, Exercise, Sunlight, Clean Air, Pure Water, Massage, Hydrotherapy (both Hot & Cold), Confront, Prayer, Meditation, Lifestyle, Biochemistry (which includes vitamins, minerals, enzymes, etc.), and correcting any imbalances found.
Teachers and healers beyond count have witnessed, that the correction of these imbalances permits the body to mend itself automatically, resulting in excellent health. Another thing is certain. By addressing the "Cause of a Disease", Naturopathy as a subject, science and practice, is senior to, and more effective in treatment than Conventional Medicine that handles only the symptoms.
Yours in health and love,
Dr. Ian Shillington - Doctor of Naturopathy
Comment -
Hangovers
Almonds
Prevent a hangover by eating 6 to 12 almonds before drinking. The North American Natives claim this will protect the body against intoxication.
Water
Drinking water is the best cure for hangovers. As a matter of fact, alternating a glass of water with an alcoholic drink can prevent a hangover. Sparkling waters with a twist of lime or lemon make a respectable replacement for a cocktail, preventing fluid loss associated with drinking alcohol. Drink a glass or two of water before going to bed to prevent dehydration.
Bananas
Eating a banana will replenish lost potassium and other minerals after drinking too much alcohol. Bananas are soothing to the digestive tract for most people and provide something solid in the stomach.
Wasabi
Along with being a delectable culinary delight, the spicy green paste known as wasabi also makes an excellent cleanse to remove toxins from the body. Wasabi stimulates blood circulation and promotes oxygenation of the cells, which helps remove waste. Infuse 2 to 4 tbsp. in a hot bath to allow the body to shed toxins through the skin to ease a hangover.
Ginger
Ginger is the time-honored cure for nausea and stomach upset. The easiest way to consume ginger is by drinking ginger ale; however, it must contain real ginger and sugar, not artificial sweeteners. Sugar too helps settle the stomach, so this is a winning combination for hangovers. Alternatively, make ginger tea by cutting a dozen slices of fresh ginger root and boiling them in 4 cups of water for about ten minutes. Remove the ginger and add the juice of half a fresh lemon and honey to taste. Drink as much of the tea as needed.
Reflexology
Stimulating the body's reflexes through the feet is a popular treatment for relieving a variety of conditions, including hangovers. Detox the liver and relieve headaches and other effects from too much drinking by rubbing the liver reflex on the outer edge of the right foot (half way between the little toe and the middle of the foot).
Nux Vomica
The homeopathic remedy Nux vomica helps relieve headaches and digestive upsets such as belching, gas and bloating from drinking and eating too much. Dissolve a pellet in 4 oz. water and sip every hour for several doses until symptoms subside. Individuals should stop taking the remedy when they feel better or if symptoms don't improve after taking three doses.
Lime or Lemon
Both lime and lemon juice help balance the body, stabilizing blood sugar and altering the pH. First thing in the morning after drinking, add 2 tsp. of fresh lime or lemon juice to 8 oz. warm water. Stir in a teaspoonful or two of raw honey and drink it down slowly.
Comment -
You're a bit of a spammer.
You might want to post some links with these articles so at least the author/publication gets credit. You can't just copy and paste. At least not at a normal site.Comment -
If you read the end of beginning of most of those it says who wrote what
SBR Wise Guy
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Some of those are also 100 percent mine
On the others, i can't edit so i couldn't go back.
Either way, great advice from many different peopleComment -
My next piece of info will also be 90 percent my writing. As i consider myself an expert in helping people to quit smoking and drinking. I have some theories on why some can't quit and its mainly certain vitamin defiencies that need to be addressed . Ive helped hundreds to stop drinking and smoking. Exact number? Dont know, dont care. Estimate about 150-180 give or take 20 or 30. But the number of people is not the issue. Doesn't matter if its 1 or 500Comment -
The copied and pasted material. I have 100 percent permission from them to post wherever i want. You can contact each person if you like and ask.
The copied info is also helpful information that i believe others need to know about that most don't have a clue.Comment -
TT,
Drink that jizz that I spewed on your mom.
Great for your cholesterol level.Comment -
I can copy and paste too.Comment -
If you don't have an ailment or don't want to help others or don't want to read this. Its very simple. Dont post or read it.
Have a good day
Comment -
TT you are clearly beloved.
I mean, you create a thread, get ridiculed, your family gets ridiculed, but you that doesn't stop you. You never get a single post in support but you just dust yourself off and come back for more. Raise your chin(s) a little higher, take more shots, and repeat the same cycle day after day.Comment -
hundreds of supporters, they just dont post alot in players talk, im the king of sbr facebook chat
they don't want to get trolled.
Im here to help, not hurt or troll
im pre diabetic myself now after years of all tests perfect on everything, im gonna heal myselfComment
