Natural Bodybuilding News

If you don’t know the answers to all 10 of these questions, then you probably won’t start and stay on your fitness program.

1. How long do you plan of staying fit? One of the first things you need to know before you start your new fitness program is how long you actually intend to stay fit? I know so many people who have good intentions about starting a new fitness program but have no idea of how much work it will actually take and how much time it will require. They also have no idea of how long they intend to stay on the fitness program before they gradually slide back into the bad habits that resulted in them getting out of shape to begin with. Are you willing to make a commitment to stay fit for 1 year, 3 years, or a lifetime?
2. How much time will be devoted to daily exercise? If you can only find 10 minutes a day to exercise, then you are not making the time commitment required for life time fitness. I know how busy your day can get with work, the kids, the house, church, clubs, and life in general. But if you will make 1 hour a day for fitness you will see significant long term results. If you will learn my TV exercise program; where you exercise during the commercials, you can get into great shape while watching TV.
3. How much money are you willing or able to spend? Do you plan on working out at home, a community center, a YMCA, or a high end health club? Do you plan on buying clothing, shoes, weight machines, free weights? Make an honest assessment of how much money you are willing and able to spend on your fitness program, and then find a program that works for you under these conditions.
4. How many other people will support you? Are you going to have to go it alone, or will a family member or friend support you. Will you hire a trainer, or use a trainer from a DVD or book? It is important to know who will support your efforts to get fit and stay fit. Some people can workout alone and get great results, some need group classes, or even personal support and training to get results. You need to know which group you fall in and develop a fitness program that works for you.
5. How much are you willing to change your current lifestyle? Not everyone is willing to make the changes in lifestyle necessary to get fit and stay fit. Too many people are not willing to make the time or take the effort to do 1 hour a day, or even 30 minutes a day. You need to be honest with yourself and your family and know exactly how much time you are willing to devote to your fitness program.
6. Where will you do your program? I know many people who unwilling make there fitness programs totally inconvenient and then use that as an excuse to not continue the program. Getting up a 5 am to walk 3 miles is great, when it is 75 degrees outside and you have had a good nights rest. Not go great when it is 35 degrees and you went to sleep at 2am.
7. Are you committed to success? What exactly is your level of commitment to succeed? You know the show the Biggest Loser is nothing more than giving people who have become totally out of shape the motivation to commit them to getting back into shape. The people on this show have never made a commitment to a fitness program before this show, and the reason they succeed so well is that they finally do make a fitness commitment and so they lose the weight that many have had for years. As they begin their exercise, diet and fitness regime, they are amazed by their results and encouraged to continue because they have become committed to success.
8. What is your present physical condition? Everyone has different levels of physical conditioning at various times in their lives. Very few people are fit for 60 years like I am, but that does not mean that they can not get fit and stay fit at any age. You just need to know your present physical condition and begin a fitness program that will gradually get you into great shape. One step at a time, one day at a time.
9. Did you doctor approve of you starting a fitness program? You might feel fit, you might look great, or you might feel terrible and look horrible. Either way you need to go get a physical and get your doctors permission before you start any exercise program. Too many people watch a TV infomercial, and buy equipment that winds up hurting them more than helping them. Don’t begin any exercise or fitness program without getting your doctors permission.
10. What do you eat and are you willing to change it? This is one of the most important aspects of your fitness program. You truly are what you eat. You eat junk food, you have junk fitness. You eat healthy foods, you are healthy. You eat fattening foods, you get fat. You eat lean, you get lean. You drink too much alcohol, you get sick. You smoke; you shorten your life and your fitness. You do illegal drugs, you lose control of your fitness and your life. What goes into your mouth is just as important as what goes into your fitness program.

Source - www.examiner.com

NaturalBodybuildingEvents.com provides the most comprehensive and up to date list of Natural Bodybuilding, Fitness and Figure Contests from those organizations which actively promote a drug-free lifestyle. Also provides information on Natural Organizations, Seminars, Trainers and Competitor Resources.

1. What is holistic medicine?

There are 10-50 trillion cells in our bodies. Each of these cells must carry out many functions for us to live. This means that at every second our bodies are doing perhaps 100 trillion functions (or more). Holistic medicine is a model that focuses on how these 100 trillion functions are working. It uses this power and intelligence to help a person heal through holistic medicine such as foods, supplements and herbs, relaxation techniques, acupuncture, chiropractic and other such means.

Holistic medicine also looks to see how the mind and spirit are affecting our body and our health. A truly healthy person, from a holistic standpoint, is one that is healthy in mind, body, and spirit.

2. How is this different than modern medicine?

Our modern medicine is very powerful and works well for many things, but it is based on the idea that healing comes from outside the body in the form of surgery, pills, or shots.

Using asthma as an example, modern medicine will use steroids or other inhalers or pills to decrease the inflammation or irritation in the lungs. Holistic medicine starts by asking what may have caused the inflammation in the first place. It then uses diet, herbs and supplements, as well as relaxation techniques to decrease the irritation and help a person breathe. Sometimes steroids may still be necessary, but perhaps with the holistic medicine the dose of the steroids can be reduced significantly.

3. Is holistic medicine helpful for children and what can it be used for?

Absolutely! Holistic medicine works even better for children than for adults because children’s bodies are more flexible and responsive to therapies in general.

Holistic medicine is used first and foremost to promote a state of health and to try to prevent problems and diseases from occurring.

Holistic treatments can be also be used to help with allergies and asthma, arthritis, chronic abdominal pain, headaches (migraines included), and to some degree attention deficit and autism, among other things.

4. Are there problems with holistic medicine?

Holistic medicine becomes dangerous when used inappropriately. Some people have died or have been seriously harmed because they wanted a “natural” approach to treat cancer or a serious infection. Such cases need the powerful treatments of chemotherapy and antibiotics. To disregard the great advances of modern medicine is unfortunate. There is no reason why we cannot use the best of both worlds. This is why we have the term, “integrative medicine” - which means to integrate the best of modern medicine with holistic medicine.

Not all holistic treatments work, and not all are worth the money that some spend for them. It is important for a person to find an honest and responsible provider for holistic care.

5. What does the future hold for holistic medicine?

In a country that spends more on health care than any other country in the world, more and more people are becoming interested and using complementary and holistic therapies. We are reaching a place and time where our health care system may become too costly. Holistic medicine can be a part of the solution. Diet, supplements and herbs, and relaxation techniques are all very cheap (if not free). Even though holistic modalities may not be as powerful as modern medications or therapies, for each penny spent, they may actually be more powerful.

Most importantly, up until now, we have spent a majority of our money and energy focusing on taking care of a disease once it has already occurred. As they say, “an ounce of prevention is worth a pound of cure.” Holistic medicine can help bring the focus back on health promotion and help people learn how to stay healthy.

Dr. Pejman Katiraei is medical director and founder of the Loma Linda University Pediatric “Wholistic” Medicine Clinic, 11370 Anderson St., Suite B100, Loma Linda. (909) 558-2828.

Source - http://www.sgvtribune.com/

NaturalBodybuildingEvents.com provides the most comprehensive and up to date list of Natural Bodybuilding, Fitness and Figure Contests from those organizations which actively promote a drug-free lifestyle. Also provides information on Natural Organizations, Seminars, Trainers and Competitor Resources.

Every culture has its myths and bodybuilding is no exception. Like most myths, most are nine parts fantasy and one part truth, though of course, some myths have no truth to them at all. I have spent much of my career attempting to expose myths surrounding bodybuilding and topics that relate to it, such as drugs, nutrition and supplementation etc.For example, one of my more popular articles that was published “back in the day” in Muscle Media was entitled “Nutritional myths that won’t die” which focused on myths surrounding protein and athletes. Classics such as “athletes don’t need additional protein” and “high protein diets are bad for you” as well as others were covered and debunked.This article, however, is not about one topic or myth, but random myths that float around and never seem to die. It’s intended to be tongue-in-cheek to be sure, but it’s still a serious attempt to combat various myths that have little or no truth behind them. Some of these myths are generated inside the bodybuilding community and some are generated outside the community, by the general public and or medical community. These are in no particular order, so let’s start with a classic:

NaturalBodybuildingEvents.com provides the most comprehensive and up to date list of Natural Bodybuilding, Fitness and Figure Contests from those organizations which actively promote a drug-free lifestyle. Also provides information on Natural Organizations, Seminars, Trainers and Competitor Resources.

The American Dairy Association and Dairy Council (ADADC) and the NFL have launched a national nutrition and fitness initiative designed to reverse the rising rates of childhood obesity by putting kids in charge of their future health. Recognizing that schools are uniquely positioned to support healthy change in youth, the Fuel Up to Play program engages and encourages youth to get the foods and physical activity they need to excel — and motivate their friends to do the same.

To prepare for their role as student health and wellness ambassadors, 100 middle school students from ten Newark schools participated in physical fitness training activities with Giants’ defensive tackle Barry Cofield and Jets’ wide receiver Jerricho Cotchery at the two teams’ home at Giants Stadium. The students also sampled new healthy school menu options including string cheese, yogurt and Farmland Dairy’s new look of school milk - milk served in updated, plastic, resealable containers and had their photos taken with milk mustaches.

“Fuel Up to Play empowers students to make changes at their schools like adding healthier options to school menus and starting physical activity programs like walking clubs,” says Aisha King, child nutrition consultant for the American Dairy Association and Dairy Council. “These programs will make a greater impression on students because they are run by students.”

While Fuel Up to Play will help Newark schools activate the goals of their wellness policies, it will also engage parents, teachers, and businesses to support community outreach as well. One project slated for this spring is the installment of new playground equipment at West Side Park in Newark, sponsored by the Jets.

The American Dairy Association & Dairy Council (ADADC) is a not-for-profit nutrition education organization funded by dairy farmers to promote the USDA dietary guidelines as they relate to dairy. Our mission is to deliver timely, scientifically sound nutrition information on the health benefits of milk, cheese and yogurt to consumers by working with schools, retail outlets, the media and health professionals.

Source  - http://www.cattlenetwork.com

Jean Duane, Alternative Cook offers easy tips for National Nutrition Month on converting recipes to be more nutritious, gluten and dairy free, with fewer calories and no cholesterol. Sound impossible? Read on. You might be surprised at how easy it is.

Centennial, CO (PRWEB) March 11, 2009 — To maximize health during National Nutrition Month, how about designating two or three days a week as ‘healthy days’ and eat vegetarian or even vegan on those days? The benefits extend from loosing weight to saving money. “Vegetarian foods taste great if you know a few tricks. It’s less expensive, more nutritious and lower calorie than dairy and animal-based foods. Go gluten-free for maximum benefits” says cooking DVD producer and author, Jean Duane, Alternative Cook. http://www.alternativecook.com.

Let’s say you enjoy Mexican foods, but want to avoid the meat, cheese, high fat calories and cholesterol associated with it. Two beef and cheese enchiladas on average contain 1400 calories, 90 grams of fat and 234 grams of cholesterol. That’s more than half of your recommended daily allowance! To make authentic-tasting Mexican foods packed with nutrition, first think about the spices and flavors identified with Mexican foods such as chili powder, fresh cilantro, jalapenos, mild green chilies, garlic, oregano, cumin, coriander, tomatoes, lime and tamarind. Next, think about the ‘mouth-feel’ - the smooth, creamy cheese and guacomole, spicy sauces combined with chewy tortillas and crunchy chopped vegetables on top. Finally, consider main ingredients - beans, corn, rice, meat, cheese, salsa, sour cream, tortillas and vegetables. With this in mind, let’s look at alternatives to convert a traditional dish to be vegetarian, gluten and dairy free to boot!

Nutritious Alternatives
Beef:
To cut calories and cholesterol, instead of using beef, use half pinto beans and half chopped mushrooms. This combination makes a nice “beefy” taste and texture, but with no fat or cholesterol.

Cheese:
Instead of using high-fat cheddar or American cheese, make a dairy free filling with tofu, nutritional yeast, garlic and fresh herbs. It is delicious and tastes just like cheese. Forego the cheese on top, and substitute with fresh shredded zucchini and salsa.

Sour Cream
Thinning silken tofu in a food processor adding a little vinegar, lemon juice and olive oil makes delicious sour cream alternative with no fat and no cholesterol. (Recipe below.)

Emphasize Veggies
Top the dish with chopped spinach, shredded jicama or lettuce and pile on the guacomole. Guacomole may contain fat, but it is good for you, and so easy to make. Just mash avocado with a little lemon juice and garlic salt.

Fresh Salsa
Fresh salsas the perfect thing to celebrate Nutrition Week and spring! Just chop jicama, fresh cilantro, tomatoes, onion, corn kernels, a little lime juice, and salt.

Equipped with these new alternatives, let’s convert a recipe. The new version has 647 calories, 19 grams of fat and 0 cholesterol. Just knowing you reduced the calories by 54%, fat by a whopping 79% and cholesterol to zero - without sacrificing the taste - you and your family will enjoy it even more! To learn more about how to enjoy the wonderful flavors of Mexico, gluten and dairy free with no cholesterol please visit http://tinyurl.com/ddd3wo.

Traditional
Beef and Cheese Enchiladas
2 TBS oil
1 yellow onion
2 pounds ground beef
1 TBS chili powder
1 TBS cumin
2 tsp. coriander
1 cup medium salsa
1 tsp. garlic salt
12 corn tortillas
1 pound shredded cheddar cheese
Top with sour cream
Healthier Conversion
“Beef” and “Cheese” Enchiladas
With Sour Cream Alternative
1 TBS oil
1 yellow onion
1/2 pound button mushrooms
2 cans pinto beans (drained)
1 TBS chili powder
1 TBS cumin
2 tsp. coriander
1 cup medium salsa
1 tsp. garlic salt
12 corn tortillas
8 oz. silky tofu
3 TBS nutritional yeast
1 TBS rice vinegar
1/2 tsp. salt
2 TBS olive oil
1 TBS lemon juice

Directions to make Healthier Version:
1. Chop mushrooms and place in a skillet with oil. Cook on medium heat until half done. Add onions. Cook until onions are opaque. Add pinto beans, chili powder, cumin, coriander, salsa and garlic salt.
2. Heat a clean skillet and spray with spray-on oil. Place a corn tortilla on the hot surface. Press with a spatula and turn. Repeat for all tortillas. (Most corn tortillas are gluten free.)
3. Fill tortillas and place in a casserole and bake for 35 minutes at 350 degrees.
4. To make sour cream alternative, place tofu, yeast, vinegar, salt and lemon juice in a food processor. Drizzle in oil and process until smooth. Taste. Adjust.
5. Remove enchiladas from oven and top with sour cream alternative, shredded spinach, zucchini and home-made salsa. Serves 6.

Converting a recipe like this is good news for those with Celiac disease, gluten or dairy intolerance, high cholesterol, and for those with Autism or Aspergers’ disease following a GFCF (gluten-free, casein-free) diet. For more information on how to cook healthier, please sign up for the Alternative Cook’s free newsletter http://tinyurl.com/aloech which is chock-full of healthy baking and cooking ideas to make your life easier and healthier.    
                        
Jean Duane, Alternative Cook produces gluten-free, dairy-free, low cholesterol cooking instruction on DVD, video stream and in a cookbook. For more information, please visit http://www.alternativecook.com.

Source - http://www.prweb.com

As the nation’s food and nutrition experts, registered dietitians work in a variety of settings as the indispensable providers of food and nutrition information, translating the science of nutrition into practical solutions for healthy living.

As the nation’s food and nutrition experts, registered dietitians work in a variety of settings as the indispensable providers of food and nutrition information, translating the science of nutrition into practical solutions for healthy living.

You can be sure that nutrition information coming from a registered dietitian is timely and accurate, and takes into account the most recent evidence-based research. In addition, many dietitians have the counseling skills to provide personalized nutrition education, taking into account the individual human differences each client may have. One diet does not fit all; and the RD is skilled in determining what diet and nutrition parameters should be recommended based on an individual’s lifestyle and diet and medical history.

So, with today designated as the second annual Registered Dietitian Day, commemorating the dedication of RDs as advocates for advancing the nutritional status of Americans and people around the world, I asked local RDs for their best “taste-bite” of advice for the community at large. I hope you will find their responses helpful to your personal nutrition goals.

Wendi Connelly, RD, LDN, director of Nutrition Services at Shriners Hospitals for Children, Erie:

“Make one positive food-related change you can feel good about for one month: Add one glass of water to your day, include one additional vegetable choice to your day, try a new food every month.”

Kristin Afrasiabi, RD, LDN, MSN, CRNP, Meadville, consultant dietitian at Crawford County Care Center, consultant Nurse Practitioner:

“Don’t get bogged down by all of the confusing day-to-day news reports of which foods are ‘good’ or ‘bad’ for you. Focus on the basics that never change: Eat sensibly by choosing a variety of foods in moderate quantities to maintain your best weight. Your grandparents and parents were right when they told you to ‘Eat your vegetables.’ Try to eat at least five servings of fruits and vegetables daily. And don’t forget to incorporate exercise into your daily routine since good nutrition and exercise go hand-in-hand toward maintaining your health, fitness and a sense of well-being.”

Ann Curtis, MS, RD, LDN, DuBois, private practice in wellness, medical nutrition therapy and long-term care:

“Eat mindfully. That is, when you eat, just eat; don’t read, watch TV or drive. This helps us tune in to satiety and hunger. Secondly, at each meal, choose from as wide a range of food groups as possible for balance.”

Shelly Frndak, MS, RD, LDN, Meadville:

“‘Eating right’ is about choices. Two choices that families can make to help place everyone on the path toward healthy living are eating family dinners together at home and buying more local foods. According to research out of Harvard and the University of Minnesota, families who frequently eat together consume higher amounts of calcium, fiber, iron, vitamins B6, B12, C, E and A, compared to families who do not eat together. Children who eat with their parents (minus the TV and ‘texting’) consume more fruits and vegetables and fewer snacks than children who eat alone. In addition to improving the nutritional quality of food choices, eating together tends to be associated with better scholastic performance, decreased weight control practices, decreased substance abuse and more positive attitudes about the future. Making the choice to eat together is simple, yet expands the decision to eat right beyond oneself to the entire family or friends and neighbors.”

Frndak offers some of the benefits of choosing local foods:

You can keep family meals simple and boost their nutritional value by incorporating more local foods into your menu planning.

n Foods generally lose their vitamin and mineral content as they age. Buying fresh foods translates into less time from harvest to table and thus better nutritional quality.

n Purchasing food grown by local farmers supports the economy of our community. Our food dollars are given to our neighbors not large corporate operations.

n Local food travels shorter distances and requires less packaging than commercial food. This reduces overall waste and pollution, thus improving our environment.

Rosanne Rust, MS, RD, LDN, Meadville:

“Balance and moderation remain keystones to good health, but not in complete sacrifice of enjoyment. Enjoy your diet, but with an emphasis on health. Incorporate one healthy food or habit at a time. Nourish your body well, stay active and have fun. Eating shouldn’t be a bore or a chore, but we should focus on the basic food groups for meals and snacks, then allow those splurges once in a while, without guilt.”

Rust, a licensed, registered dietitian who has a private practice in Meadville, also writes a nutrition column the second Tuesday of each month for the Tribune. For more information, visit her Web page at www.rosannerust.com or contact her at Rosanne@rustnutrition.com.

Source - http://www.meadvilletribune.com

March 11th is Registered Dietitian Day. This is the second annual day of recognition for our nation’s food and nutrition experts. Registered Dietitians work hard to improve the nutritional well being of our nation and people worldwide. What is a Registered Dietitian (RD)?

Anyone can claim they are a nutritionist; however an RD has the education, training, and exam tested skill set to ensure they are a food and nutrition expert. The background of an RD includes a 4 year undergraduate if not advanced degree in nutritional science, dietetics, or food administration from an accredited college or university. They must then go on to complete an internship comprised of clinical and community nutrition, along with food administration rotations. Upon successful completion of their internship, they must sit for a practical exam that earns them the RD credentials.

Dietitians are employed not only in clinical settings such as hospitals, dialysis centers and outpatient clinics, but also in schools, public health programs, not-for-profit agencies, nursing homes, fitness centers, food industry, research and development, and private practice. Dietitians help their clients translate the science of nutrition into key solutions for everyday life and optimum health. The dietitian’s goal is to help people make positive lifestyle changes to lower their risk for disease and improve their nutritional status.

A dietitian can help you develop a personalized eating plan to lose weight, better manage a disease such as diabetes or high blood pressure, or control symptoms of a food allergy or intolerance. There are many stages in the life cycle that a dietitian can help fine tune nutritional status; pre conception, pregnancy, early childhood, teenage years, adulthood, and retirement age. It is never too early or too late to start making key changes in your diet and lifestyle to improve your health.

Another integral role of the dietitian is to help weed out the misinformation and nutrition quackery so prevalent in our society. It can often be a daunting task to research and locate factual nutrition information. An RD is your one stop shop to get the facts on nutrition science and how these findings relate to your health status. It’s always amazed me how many people follow nutrition advice they’ve received from their hair dresser or the checkout clerk. You wouldn’t let your barber give you medical advice on a suspicious mole, you’d consult a specialist! Your best bet to avoid well meant, but potentially false nutrition advice, consult a dietitian. They are your nutrition expert.

To get more information or locate a Registered Dietitian in your area contact the American Dietetic Association.

Source - http://www.examiner.com

Today is National Registered Dietitian Day. Have you hugged your dietitian lately? Nutritionists across the nation celebrate this special day; I know what I will be doing.

I was invited to speak for the Community Forum Lecture Series at the University of Akron Wayne College in Orrville. My talk includes the definition of a dietitian and proceeds with a question and answer format.

The discussion on nutrition topics could range from arthritis to Zen macrobiotic meal planning; the inquiries will pinpoint personal questions from the participants. Dietitians cover an array of subject matter. My answers are condensed from my lifetime of learning.

The difference between a nutritionist and a dietitian is a legal one. In Ohio, as well as many other states, anyone can call themselves a nutritionist. A dietitian can call themselves a nutritionist but a nutritionist cannot call themselves a dietitian. Only certain credentials allow someone to be recognized as a dietitian.

The American Dietetic Association requires a four-year food and nutrition degree from an accredited college and an additional internship experience in order to sit for a qualifying exam to become a registered dietitian. After gaining the privilege to add the initials RD following your professional name, a dietitian chooses a specialty.

Initially I concentrated on prenatal nutrition and pediatric growth charts. My first job was with the Women, Infants and Children Food Program, which suited me perfectly because I was a young mother. Besides, that was the only dietitian job available in the small town where I lived.

Research nutrition has never appealed to me. Statistical graphs and I never did get along in my coursework and I really do not need to get up close and personal with trials and results. Some of my friends excelled in numbers; they found their niche.

When my children were older the opportunity to work in long-term care was a God-send. Nursing home and elderly nutrition is a specialty similar to pediatrics but with multiple complications involved. I had to reserve my prenatal dietetic knowledge for lunchtime discussions with the staff. After more than 20 years of traveling to nearly every nursing home in three counties, I hung up my briefcase.

Now I work part-time at Dunlap Community Hospital and I specialize in Diabetes and Celiac Disease. Inpatient and outpatient dietetics keep me busy and up-to-date in my field.

Writing has always been a passion of mine. As a teenager I dreamed of becoming a journalist, but instead I found myself in the kitchen instead of the press room. After more than 35 years in this business I can say that my food and nutrition experiences make me a better and more disciplined writer.

Many of the questions I receive are from people wanting to know how to make eating healthy simple. When I explain that portion size and exercise is the key, I often get rolled eyes and smirks. This is a straightforward approach to many crooked and backward habits — uncomplicated but complex.

For National Registered Dietitian Day, take a minute and think about the people in this profession. Since everyone eats, everyone is an expert in their own nutrition but a dietitian is an expert in everyone’s dietetic needs. Go ahead and hug your dietitian.

Bobbie Randall is a registered, licensed dietitian in Wooster. Contact her at BobbieRandallRD@aol.com.

Source - http://www.the-daily-record.com

Everything I needed to know in life I learned from a Disney movie (with apologies to Robert Fulghum).

Maybe it’s because as a father of three, that’s all my wife and I ever get to watch. Or maybe it’s because they contain a lot of truth.

Our most recent viewing was Disney/Pixar’s “Wall-E,” the story of the sad, lonely robot left to clean up our world after we trashed it.

Besides the obvious “save the planet” warnings (take your stuff to the Wesselman Woods Recycling Center if you don’t have curbside recycling; Al Gore would be so proud), I found the futuristic depiction of the state of our health much more disturbing.

The movie shows a spaceship full of obese people floating on hovering recliners while they drink all their meals through a cup as their bones slowly disintegrate. Yikes! Really kind of bummed me out.

We are caught in a bit of a paradox.

Our country is in perhaps its worst physical condition ever. Sixty percent of adults are overweight or obese, as are 15 percent of our children.

Experts are predicting that by 2030, every adult in the United States may be overweight or obese.

The flip side is that recently there seems to be a bit of a dieting backlash. Is it because poor Oprah is back above 200 pounds, so none of us are allowed to diet anymore?

The health conditions worsened by obesity (diabetes, heart disease, high blood pressure, high cholesterol, arthritis, etc.) are profound and life-altering. We can and must do something about it.

There has to be a common-sense middle ground. Extremism is not viable, and giving up is not an option.

We need something attainable and sustainable. We need a combination of exercise and nutrition that is flexible and can be utilized long after the fad diet du jour has fallen by the wayside.

In the coming months, Dr. Joe Klemczewski (a professional bodybuilder, nutritionist, and trainer to some of the top bodybuilders and fitness models in the world) and myself (a family physician board certified in family practice and geriatrics and a schlub who lost 60 pounds working with Dr. Joe) will be discussing a variety of topics regarding diet, nutrition, fitness and family medicine.

We will stress education and fun with tips that will last a lifetime. In the words of Stephen King from “The Shawshank Redemption,” are you going to “get busy living, or get busy dying”?

Get busy living, Tri-State! We’re here to help.

Evansville residents Dr. Scott Uloth and Dr. Joe Klemczewski are co-authors of “The Diet Docs’ Guide to Permanent Weight Loss: Secrets to Metabolic Transformation,” from Harvest House Publishers.

Source - http://www.courierpress.com

NaturalBodybuildingEvents.com provides the most comprehensive and up to date list of Natural Bodybuilding, Fitness and Figure Contests from those organizations which actively promote a drug-free lifestyle. Also provides information on Natural Organizations, Seminars, Trainers and Competitor Resources.

What I know about nutritional supplements I learned from my grandmother, an Italian immigrant whose fitness regimen included planting season, weeding season, harvest season and canning season, and cranking the homemade-pasta machine. She was no taller than a tomato plant, which lent her stealth as she combed the garden with a Daisy air rifle and an ancient, half-blind dog named Manooch, hunting woodchucks. Nana was a formidable strop of leather and she lived vibrantly into her 87th year. Her advice was to have a taste of everything — but not too much. Indulge, but do not overindulge.

I thought of Nana yesterday as I wended my way around the Arnold Fitness Expo in the Greater Columbus Convention Center. It is billed as “The Sports-Fitness Experience of Your Life!” It is drawing 170,000 fans this weekend to five venues. Given that more than 17,000 athletes — including martial artists, race-walkers, weightlifters, wrestlers, fencers, cheerleaders, dancers, archers, arm wrestlers, ping-pong stars, runners, joggers and so on — it is appropriate to bill this thing as big as the promoters want to. In terms of the sheer number of events and competitors, The Arnold rivals the Olympic Games in scope. And it is here, the first weekend in March, every year. Only the All-American Quarter Horse Congress is a bigger annual draw in Columbus.

On display are thousands of physically fit athletes who are committed to their sports. For many, The Arnold is their biggest stage. Good for them.

At the heart of The Arnold, though, are the bodybuilders, aspiring bodybuilders, and their suppliers. They comprise the roots of the event, which was a muscle competition before it cloaked itself in fitness.

Among 700 booths on the expo floor, a relative few are related to nutrition my Nana might comprehend. For instance, there is an industry display pitching chocolate milk. In another booth, a guy is selling bicycles. In another, they are using real fruit to make juice. But the vast majority of exhibitors are peddling stuff that only extremists understand. Want to apply your own competition tan? Buy a self-tanning applicator — essentially, the same kind of spray-gun they use at Maaco — and get bronzed. The deluxe model costs $650, paint included.

Above everything, this is the Super Bowl for nutritional-supplement dealers. Their products not only have eye-popping names, they are often sold by fitness models clad in bikinis and spandex suits. I have nothing against models, but there was something that seemed awfully strange about this whole scene, with these sirens luring customers to products that will fix your cartilage, provide evolutionary nutrition and “anabolics that will shoot your gains right through the roof.”

No doubt, many of these manufacturer’s reps and their products are reputable. I chatted with one. I asked him about the name of his product, which implies wholesomeness, and he said, “What does it mean? It means what’s listed on the label is in the jug. With a lot of these things, you never know.” He went on to say that he is a “natural” bodybuilder, as in drug-free, which puts him in the minority in his sport. He estimated that 60 percent of his fellow competitors are unnatural. And he knows them when he sees them.

Under the belly of this beast are performance-enhancing drugs. Promoters complain that modern bodybuilding is unduly criticized for past transgressions — of which there are many. Arnold Schwarzenegger himself was for steroids before he was against them. His event has a long history of steroid controversies. Beyond his purview, it is taken for granted that The Arnold is an annual bonanza for steroid dealers. I wish it weren’t so, not in my town.

There are some huge men and women ambling down the sidewalks in Columbus this weekend. I won’t deny anyone their musculature if that is their thing. I won’t deny that a lot of hard work goes into sculpting those bodies. But I can’t help but wonder what else goes into it, and whether these behemoths are what anyone might call “fit.”

My grandmother would say, “gobbo dosso,” a pejorative that means “hunchback” or “hump of a camel.” It implies a lack of sound thinking and, in this case, overindulgence. Too much. Too much.

Source -  http://www.columbusdispatch.com

NaturalBodybuildingEvents.com provides the most comprehensive and up to date list of Natural Bodybuilding, Fitness and Figure Contests from those organizations which actively promote a drug-free lifestyle. Also provides information on Natural Organizations, Seminars, Trainers and Competitor Resources.

A new commercially available supplement based on red wine extract from Biotivia Bioceuticals LLC (www.biotivia.com) could hold the key to weight loss, according to cutting edge research.

New York, USA (6 March 2009) - Two new supplements available from Biotivia Bioceuticals LLC (www.biotivia.com) could hold the key to weight loss and muscle gain respectively, according to leading edge medical research.

James Betz, CEO of Biotivia Bioceuticals LLC (www.biotivia.com), believes the properties of Resveratrol are of particular benefit to those looking to lose weight and build muscle naturally without the use of stimulants or steroids.

Biotivia Bioceuticals LLC (www.biotivia.com) are a New York-based bioceutical firm, specializing in delivering all natural supplements and longevity bioceuticals.

Bio Forge Natural Bodybuilding Supplement is designed to aid muscle gain in a healthy, natural way, based on the findings of leading medical researchers from around the world.

Source - http://www.webwire.com

Tip of the Week: It’s better to feel good than to look good. Yes, I said it.

Now, don’t get me wrong, I have made a career of encouraging people to look their best. In fact, achieving a physical ideal has been a cornerstone of my life since I was a boy.

That being said, however, there is no point to having a primed physique, or much of anything else for that matter, if you don’t have the health to enjoy it. You know the expression, “Well at least I have my health.” Wise words.

Unfortunately, I’ve seen a fair number of athletes risk their health in order to achieve a goal, be it a better physique, a faster sprint or a farther hit. In the end, all we’re left with is our bodies — and when you get to my age, the condition of what’s underneath your skin becomes all the more important.

Take care of the interior of your body as you sculpt it, and you’ll achieve what I consider an ideal balance in your physical life.

Q: What are your thoughts when it comes to listening to music while working out? An old timer I know says it destroys concentration. At the gym where I train, they often play “light” music, which really kills my energy. I often ask them to change it, and when they do I feel my energy rise. Could this really be happening, or is it my imagination?

Joe: To answer your question, I’d have to say that whether or not one listens to music is a very personal thing. Back when I was a young gym rat, there was no such thing as music at a gym. Of course, that’s if you don’t include the “music” of the clanging of plates against one another as we lifted.

Of course, nowadays every gym that I know of plays music. Indeed, recent studies have shown that music can boost a workout. Researchers have found that music with a beat-per-minute range of 120 to 140 can help drive cardio workouts. Maybe not coincidentally, that is also the range at which the average adult’s heart beats during a cardio session.

Athletes in a variety of sports — from basketball to swimming to powerlifting — can often be seen rocking in their seats with a pair of headphones over their ears in the moments before a contest. Certainly they already know the power of music to affect performance.

If the gym where you train plays music that lulls you to sleep, I suggest getting yourself a personal audio player with good sound isolation so you can block out the gym’s ambient noise and listen to the music that inspires you most. They say “music soothes the savage breast,” which is great almost anytime, except when you’re working out.

Q: Should I be taking an amino acid supplement? I see so many of them on the shelves of the health-food stores, from BCAAs to individual aminos like arginine, glutamine and carnitine. I exercise five days a week and eat a healthy diet, so do I really need to buy amino acids?

Joe: Generally speaking, I would say that you don’t need to buy amino acids if, as you write, your diet is good. Of course, that also means that you are an omnivore. Meat contains all nine of the essential aminos, as opposed to vegetation, which does not. It’s believed that ancient cultures such as the Aztecs combined legumes with grains instinctively, as a way of achieving a complete amino acid profile in their diets.

Of course you could always see a registered dietician who could assess whether or not you may be deficient in a particular amino acid. Certain conditions, such as angina, pulmonary disease and even cold sores seem to have shown a positive response to treatment with certain aminos.

Nevertheless, if your diet contains even a minimal amount of animal protein, you probably don’t need to worry about supplementing with extra amino acids.

Joe Weider is acclaimed as “the father of modern bodybuilding” and the founder of the world’s leading fitness magazines, including Shape, Muscle and Fitness, Men’s Fitness, Fit Pregnancy, Hers, Golf for Seniors and others published worldwide in over 20 languages.

Source - http://www.bendweekly.com

FORT LAUDERDALE, Fla., March 2 /PRNewswire-FirstCall/ — eDiets.com, Inc. (Nasdaq: DIET), a leading provider of convenient at-home diet, fitness and healthy lifestyle solutions, today announced the completion of first phase of the previously announced eDiets meal delivery program with Snap Fitness. This first phase included the alignment of the Snap marketing programs with eDiets marketing programs. Snap Fitness is a leading franchisor of compact, state-of-the-art, 24/7 fitness centers nationwide. The next phase of the alliance involves an intensive training program for all Snap Fitness franchisees, trainers and sales representatives to launch the sale of eDiets Meal Delivery Programs in their fitness centers. By teaming up with Snap Fitness, eDiets expects to add significant scale, capacity and revenue potential to its meal delivery model.“We could not be more excited about the kick off of this unique partnership and its alignment with the objectives of eDiets,” said
Kevin McGrath, President and Chief Executive Officer of eDiets.com. “Snap Fitness recognized the potential to connect their over 350,000 club members with portion-right and calorie-controlled meals to support their health and weight loss goals. They also have a proven strength in training and sales support for its franchisees and we are confident that our combined skill sets will enable eDiets to increase awareness and broaden our base of customers for our meal delivery program.”

Using co-branded marketing materials, eDiets and Snap Fitness will begin sales and marketing training for the meal delivery service in late March.

Snap Fitness founder and CEO
Peter Taunton expressed his excitement over the newly formed partnership.

“At Snap Fitness, we’re dedicated to providing our members with better results and more for their money,” said Taunton. “By partnering with eDiets we’re able to add another value-added service to our lineup, reminding members why we are their best choice when it comes to choosing a fitness center.”

Snap Fitness, with over 1,000 franchise fitness centers currently open and 2,000 trainers and sales associates located in 45 states, was named No. 1 “Best in Fitness Category” for 2009 by Entrepreneur and Franchise Market Magazine ranked the company as America’s No. 1 new franchise in 2007.

About eDiets

eDiets.com, Inc. is a leading provider of personalized nutrition, fitness and weight-loss programs. eDiets currently features its award-winning, fresh-prepared diet meal delivery service as one of the more than 20 popular diet plans sold directly to members on its flagship site, www.eDiets.com. The company also provides a broad range of customized wellness and weight management solutions for Fortune 500 clients. eDiets.com’s unique infrastructure offers businesses, as well as individuals, an end-to-end solution strategically tailored to meet its customers’ specific goals of achieving a healthy lifestyle. For more information, please call 310-954-1105 or visit www.eDiets.com.

Source - http://www.redorbit.com

Stay active. Eat like a Champion. That’s the theme of National Nutrition Month, taking place in March. Throughout the month thousands of registered dietitians across the country will be showing Canadians how easy it is to make better food choices to improve their fitness.

“Each March, Dieticians of Canada challenges Canadians to look at their eating habits and make a change for the better during Nutrition Month,” said Thida Ith, registered dietitian and national spokesperson for Nutrition Month, in a news release.

A new Ipsos Reid/Dietitians of Canada survey released in support of Nutrition Month found that although seven in 10 (68 per cent) Canadians say they have changed their eating habits in the last year to improve their fitness level, 85 per cent admit their eating habits could use “some improvement.”

“The results of the new Ipsos Reid survey show that Canadians are getting the message that healthy eating and physical activity go hand-in-hand. Still, there is much work to be done and dietitians can help,” said Ms. Ith.

During the month dietitians will be dishing out lots of advice, including the following top three tips:

1. Forget muscle-building or weight-loss supplements; fuel your active lifestyle with real food from Canada’s Food Guide. Before exercise, fuel your body with a small meal that is mostly carbohydrate with some protein and a little fat. A good example is a peanut butter sandwich on whole grain bread with a banana and a glass of water.

2. Stay hydrated throughout the day; drink water before, during and after your workout. Water is not the only beverage, however, that provides hydration—beverages like milk, soy beverages, 100 per cent juice and even tea and coffee all count. Many foods also provide some fluid especially juicy fruits like watermelon, oranges and grapes.

3. Realize that what and when you eat and drink can help you get the most from your workout. After a workout, food and fluids help your body recover. Try a handful of almonds, a glass of chocolate milk, a small bowl of whole grain cereal with milk or a whole grain pita with hummus.

The Dietitians of Canada’s Nutrition Month website, www.dietitians.ca/eatwell, provides a wealth of healthy eating tips, practical food solutions, and educational tools including EatTracker, Let’s Make a Meal and Recipe Analyzer. These interactive and personalized tools allow people to track daily food and activity choices, test their nutrition knowledge, plan menus, find recipes and more.

The Nutrition Month website also features two new fact sheets. One focuses on busting common myths about nutrition for active lifestyles while the other presents a series of real life scenarios that gives practical nutrition advice to help reap the benefits of physical activity.

Dietitians of Canada has also created six 30-second Nutrition Month video clips (three in English and three in French) entitled Let’s go work out!, Fuel your active lifestyle, and Where to get the best healthy eating advice. To view the video clips, visit: www.newswire.ca/en/releases/mmnr/dietitians/index.html.

Dietitians of Canada represents and supports nearly 6,000 dietitians across the country and has led the National Nutrition Month campaign for more than 28 years.

Source - http://www.theepochtimes.com

Making a weight-loss nutrition plan can be very confusing with all of the options out there.

What works for one person may not work for another, so finding a plan that is right for you make take some trial and error.

Low-fat diets used to be the gold standard for most weight loss programs. The reasoning behind this stemmed from the fact that fats have more than twice the calories per gram than carbohydrates and proteins; so eating high fat foods means extra calories.

Using this knowledge, dieters were often advised to avoid fats altogether. That’s when the low-fat or non-fat product revolution began.

Products that are low-fat are generally high in carbs or sodium because the flavor has to come from somewhere. Be aware of what you are choosing when you see low-fat on a label.

These type of fats may not necessarily be the type you want in your diet anyway.

Turning to low-fat or no-fat processed foods is a misguided effort to keep your weight down. Ironically, these processed foods are one of the main culprits in weight gain because they are typically high glycemic, which causes blood sugar to rise quickly.

Although eliminating fats from your diet may seem like the quickest route to weight loss, it may leave you feeling hungry and unsatisfied. This often leads to compensation by overeating carbohydrates and not taking calories into consideration.

Diets that incorporate healthy fats such as nuts, salmon, olive oil, flax oil, avocadoes, etc. are superior for overall health. Not only are you adding the good mono and poly-unsaturated fats into your diet, you are also receiving benefits of antioxidants and cholesterol lowering qualities.

If you skimp on the healthy fats, you may also be missing out on a great way to prevent some common problems. Omega-3s are known to be an anti-inflammatory, mood enhancing and with an increase in DHA, may increase production and flow of the feel-good chemical serotonin.

Today, most nutritionist agree that effective diets are those that balance the basic food groups, and limit total caloric intake by focusing on nutrient-dense, low-calorie foods.

Healthy weight-loss diets should focus on vegetables, fruits, whole grains, which are both filling and low in calories.The usual recommended amount of fat in a diet is 30 percent of total daily calories.

For a 2,000 calorie diet, that would be 56g (500 calories) of mono-unsaturated and saturated fats; 3.7g (33 calories) of Omega3; 7.3g (66 calories) of Omega 6.

The best sources are from raw, unprocessed whole foods.

In addition to a healthy nutrition plan, successful weight-loss must include regular exercise. Strength training is necessary for toning and tightness, as well as boosting your metabolism and keeping that metabolic fire burning at its best all day long. Cardiovascular exercise not only burns the calories while exercising, but also elevates the metabolism to burn more calories throughout the day.

Shelly Greenfield is an athletic trainer and writer in Rochester. Fitness Matters features the fitness stories of area residents.

Source - http://www.postbulletin.com

Hello,

Here are the updates for 03/01/2009

1. The following events have been added to the 2009 Natural Contest Schedule:

April 25, 2009

N.B.A. Vermont Regional Bodybuilding Championship
Bodybuilding & Figure
Layman Hunt School
Burlington, VT

May 16-17, 2009

2009 WNBO Fitness EXPO
2009 WNBO Fitness, Figure, Bodybuilding and Strength Championships
Men’s Bodybuilding, Men’s Bodybuilding, Pairs Bodybuilding,
Women’s Figure, Men’s Strength, Women’s Strength
Daytona Beach, FL

July 11, 2009

OCB Bay State Natural
Bodybuilding, Figure
Northhampton, MA

July 18, 2009

NPC Texas State Naturals Bodybuilding, Figure & Fitness Championships
Team Universe Qualifier
Stafford, TX

For more information about these and all other 2009 Natural Bodybuilding, Fitness & Figure Competitions:

http://www.naturalbodybuildingevents.com/2009.html

Keep an eye on the Contest Schedules as they are updated frequently.

2. Results have been posted for the following show:

February 14, 2009
FAME Northeast USA Model & Figure Championships
Philadelphia, PA

http://www.naturalbodybuildingevents.com/results.html

3. Check out these Upcoming Events

March 7, 2009

AFBB Alaska State Championships
Anchorage, Alaska

FEMSPORT Athletics Women’s All-Strength & Fitness Challenge
Presented by Purely Natural Fitness, Nancy Lockington

For more information about these and other upcoming events in March, 2009:

http://www.naturalbodybuildingevents.com/months/mar2008.html

4. The following Natural Competitor Profile has been added:

Nadine Dumas
Calgary, Alberta, Canada

http://www.naturalbodybuildingevents.com/profiles.html

If you are a Natural Bodybuilding, Fitness or Figure competitor and would like to have a profile page, drop us an email.

5. The following Contest Prep Trainer has been added to the

NaturalBodybuildingEvents.com Trainers List:

John F. Brescia, Jr. - Sculpt-It Personal Training
Location: On-location training in Massachusetts. Servicing clients from Boston to Worcester

For contact information, qualifications and services provided for these and other Trainers, please view the Trainer list:

http://www.naturalbodybuildingevents.com/trainers.html

If you are a trainer and would like to be added to the Trainers List, please contact us at NaturalBodybuildingEvents@yahoo.com.

6. The 2009 Camps & Seminars page has been updated with these new listings:

Total Fitness Camp
May 10, 2009
9 am - 1 pm
Crown Plaza Hotel Austin
(The host hotel for the INBF South Western Natural Championships held on May 9, 2009)

For more info about this camp:

http://www.naturalbodybuildingevents.com/camps.html

2009 MUSCLETECH WORLD CHAMPION SUPER SEMINAR II
Saturday, March 21, 9 a.m.-5 p.m.
Strong & Shapely Gym
East Rutherford, NJ

For more info about this Seminar:

http://www.naturalbodybuildingevents.com/news/2009news/muscletech-seminar.html

If you know of Seminars or Camps that are not on the Seminar List, please let us know. For more information about these and other Posing Classes, Camps and Seminars:

http://www.naturalbodybuildingevents.com/camps.html

7. New Articles have been added:

- Maximum Overload Training
By Jim Cipriani

- Healthy Habits to Keep You Lean
By Chris McCombs

- Scales Are Bad
By Heather Frey

- 30 Of Bodybuilding’s Biggest Lies - A classic article from Muscle Media 2000.

Many new articles will be added in the upcoming weeks due to the tremendous response received from bodybuilding and fitness writers.

http://www.naturalbodybuildingevents.com/articles.htm

Have a great day!

http://www.NaturalBodybuildingEvents.com
NaturalBodybuildingEvents@yahoo.com

30 OF BODYBUILDING’S BIGGEST LIES (Parts 1 - 5)

MUSCLE MEDIA 2000 EXPOSES 30 OF BODYBUILDING’S BIGGEST LIES THAT STAND BETWEEN YOU AND SUCCESS!
By T.C. Luoma and Bill Phillips.

(Originally printed in Muscle Media 2000)

1. You can get as big as a pro bodybuilder. without taking steroids; it just takes longer.

Despite what many of the magazines say, all professional bodybuilders use either steroids or steroids in combination with other growth-enhancing drugs. Without manipulating hormones, it just isn’t possible to get that degree of muscularity, the paper-thin skin, and the continuing ability to pack on mass, despite sometimes having poor workout habits and relative ignorance of the principles involved that many pro bodybuilders have. Many supplement distributors, in order to sell their products, would have you believe otherwise.

Still, that’s no reason to give up. By using state-of-the-art training principles, consuming a nutrient-rich diet, and by getting proper amounts of rest, almost every person can make incredible changes in his or her physique. The competitive bodybuilder circuit may not be in your future, but building the kind of physique that gains you respect is certainly achievable, as are self-respect and robust health.

2. In order to get really big, you have to eat a super-high-calorie diet.

Well, that’s true; you’ll get really big if you eat a super high-calorie diet, but you’ll look like the Michelin Man’s fraternal twin. However, if you want to get big, lean-tissue wise, then super-high-calorie diets are probably not for you unless you are one of those very few people with metabolicrates so fast you can burn off these calories instead of depositing them as fat. Unfortunately, studies show that, in most people, about 65% of the new tissue gains brought about by high-calorie diets consists of fat! Of the remaining 35%, approximately 15% consists of increased intracellular fluid volume, leaving a very modest percentage attributable to increased lean muscle mass.

According to Dr Scott Connelly (MM2K, Spring 1992, p. 21), only about 20% to 25% of increased muscle growth stems from increased protein synthesis. The rest of the muscle growth is directly attributable to increased proliferation of the satellite cells in the basal lamina of muscle tissue, and dietary energy (calories) is not a key factor in the differentiation of these cells into new myofibres (muscle cells).

Of all factors determining muscle growth, prevention of protein breakdown (anti-catabolism) seems to be the most relevant, but adding adipose [fat] tissue through constant overfeeding can actually increase muscle pro- teolysis (breakdown). Furthermore, additional adipose mass can radically alter hormone balances which are responsible for controlling protein breakdown in muscle. Insulin balance, for one, which partially controls anti-catabolism in the body, is impaired by consistent overfeeding. So much for the eat-big-to-get-big philosophy!

Stay away from the super-high calorie diets unless you’re a genetic freak, or you’re woefully lean and don’t mind putting on fat [or you’re using appropriate pharmaceutical supplements].

3. If you eat a low-fat diet, it doesn’t matter how many calories you take in, you won’t gain any fat.

The bottom line is, if you exceed your energy requirements, you’ll gradually get fatter and fatter. It’s true that eating a diet rich in fat will pack on the pounds quicker for a variety of reasons, the most significant being that a gram of fat has nine calories as opposed to the four calories per gram that carbohydrates and proteins carry. Fat is also metabolized differently in the body. It takes a lesser amount of calories to assimilate the energy in ingested fat than it does to assimilate an equal (weight wise) amount of carbohydrates. Consequently, more fat calories get stored than carbohydrate calories. However, the gross intake of carbohydrates, as facilitated by many of the weight-gain powders, will make you fat very quickly.

4. The more you work out, the more you’ll grow.

No, no no. This is one of the most damaging myths that ever reared its ugly head. 95% of the pros will tell you that the biggest bodybuilding mistake they ever made was to over-train–and this happened even when they were taking steroids. Imagine how easy it is for the natural athlete to overtrain! When you train your muscles too often for them to heal, the end-result is zero growth and perhaps even losses. Working out every day, if you’re truly using the proper amount of intensity, will lead to gross overtraining. A body part, worked properly, ie. worked to complete, total muscular failure that recruited as many muscle fibers as physiologically possible, can take 5-10 days to heal.

To take it a step further, even working a different body part in the next few days might constitute overtraining. If you truly work your quads to absolute fiber-tearing failure, doing another power workout the next day that entails heavy bench-presses or deadlifts is going to, in all probability, inhibit gains. After a serious leg workout, your whole system mobilizes to heal and recover from the blow you’ve dealt it. How, then, can the body be expected to heal from an equally brutal workout the next day? It can’t, at least not without using some drugs to help deal with the catabolic processes going on in your body [and even they’re usually not enough .]

Learn to accept rest as a valuable part of your workout. You should probably spend as many days out of the gym as you do in it.

5. The longer you work out, the better.

It just isn’t necessary to do 20-30 sets for a body part, or even 10 sets like many ‘experts’ would have you believe. In fact, research has shown that it’s possible to completely fatigue a muscle in one set, provided that that set taxes a muscle completely, ie. incorporates as many muscle fibers as possible and takes them to the point of ischemic rigour where, rather than contract and relax, the muscle fibers freeze up, sort of like a microscopic version of rigor mortis. Any further contraction causes microscopic tearing. Hypertrophy is just one adaption to this kind of stress and it’s naturally the kind most bodybuilders are interested in.

This kind of intensity can usually be achieved by doing drop or break-down sets where you rep out, lower the weight, and continue doing reps until you either can’t do another rep or you’ve run out of weight. It can also be achieved by doing your maximum number of reps on a particular exercise: by a combination of will, tenacity, and short rest periods, you complete ten more reps. You achieve the short rest periods by locking out the weight-bearing joint in question without putting the weight down. In other words, completely surpass your normal pain and energy thresholds.

If you can truly work your muscle to the point described, it will afford you little, if any, benefit to do another set (Westcott, 1986). The exception would be the body parts that are so big that they have distinct geographical areas, like the back, which obviously has an upper, middle and lower part. The chest might also fall into this category, as it has a distinct upper and lower part, each with different insertion points.

www.NaturalBodybuildingEvents.com
All the Shows from All the Natural Organizations

Updated guidelines recommend more daily activity to battle weight gain

NEW YORK - Greater amounts of physical activity than currently recommended may be necessary to prevent people from gaining weight, and to help them lose weight and keep it off, according to updated guidelines issued by the American College of Sports Medicine.

“In the midst of a genuine crisis in Americans’ health related to what we eat and how little we move, these guidelines are meant to provide an understanding and clarification of the role of physical activity and its relationship to weight,” Dr. Joseph E. Donnelly of the University of Kansas in Lawrence and chair of the advisory committee noted in a statement.

“Now that we have the latest information on how much physical activity is part of the equation, we can continue the educational process to help people who struggle with their weight,” Donnelly added.

In a 2001 position paper, the ACSM recommended a minimum of 150 minutes per week (roughly 30 minutes per day 5 times per week) of moderate-intensity physical activity for overweight and obese adults to improve health; however, 200 to 300 minutes per week was recommended for long-term weight loss.

“More recent evidence has supported this recommendation and has indicated that more physical activity may be necessary to prevent weight regain after weight loss,” reads the ACSM’s position paper published in the latest issue of the College’s journal Medicine & Science in Sports & Exercise.

Specifically, evidence published after 1999 indicates that between 150 and 250 minutes per week of moderate intensity physical activity is effective in preventing weight gain greater than 3% in most adults but will provide “only modest” weight loss.

Greater amounts of weekly physical activity — in the order of 250 minutes or more per week — have been associated with “significant” weight loss, the ACSM notes. Overweight and obese adults will most likely lose more weight and keep it off with at least 250 minutes per week of exercise.

The ACSM also recommends strength training as part of a health and fitness regimen. “Resistance training does not enhance weight loss but may increase fat-free mass and increase loss of fat mass and is associated with reductions in health risk,” the writing committee notes.

Dieting combined with increased physical activity will increase weight loss as compared to dieting alone.

Source - msnbc.com

www.NaturalBodybuildingEvents.com
All the Shows from All the Natural Organizations

Save money at the supermarket with these thrifty tips from Fitness magazine:

In the produce aisle

Don’t overbuy. If you need only a small amount of a food-say, a quarter cup of bell pepper or shredded carrot-getting it from the salad bar can be cheaper than letting the extra go to waste, according to Andrea Astrachan, vice president of consumer affairs for Stop & Shop.

Halve your fruit and eat it too. At Whole Foods Market and Stop & Shop, ask an associate to cut your pineapple in half or sell you just half a bag of grapes.

Know how long each fruit or veggie will stay fresh. Stop & Shop posts a “Food Keeper” guide for customers to consult.

In the cereal/grains aisle

Buy grains and cereal from the bulk bins. “No packaging means they’re cheaper, good for the environment and you can purchase only what you need,” says Barry Hirsch, a spokes-person for Whole Foods.

Look for private-label products. Most food chains have them, and some, including Stop & Shop and Albertsons, have introduced organic store-brand lines, which are often priced about 15 percent below national brands.

Take a taste. Just ask and both Whole Foods and Trader Joe’s will let you open any package in the store to make sure you like the product enough to buy it. (Leftovers are often given to other customers as samples).

In the refrigerator/freezer section

Eat more eggs. “At less than 25 cents each, they make a nutritious, low-cost meal,” points out Heidi Diller, corporate dietitian for Albertsons.

Buy blocks of cheese instead of preshredded. Convenience foods are more expensive and generally spoil faster, Diller says.

Portion foods yourself. Individually packaged yogurts and other snacks save you time, but the multiserving tub or bag is usually cheaper.

In the meat/poultry/fish section

Buy frozen fish. “It’s often less expensive than fresh, with no sacrifice in quality,” Diller says.

Get cold cuts at the deli counter. Packaged from the refrigerator case, they can cost as much as 40 percent more.

Go vegetarian one or two nights a week. Swapping chicken breasts for canned black beans can save you more than $4.

Source - TheStarPress.com

www.NaturalBodybuildingEvents.com
All the Shows from All the Natural Organizations

Scales Are Bad
Heather Frey
President and Founder
SmashFit.com

Ok. Let me clarify. Scales in and of themselves are not bad since they are just plastic and metal and they are just doing what scales do…weigh things. But what they don’t do is take into account your feelings, like how hard you’ve been working out, and how great you’ve been eating, and how good you look today. They are just so insensitive.

They’re just being honest you say? I disagree. They don’t have the whole truth. They don’t take into account your fat loss, your muscle gain, and how great you look in your jeans.

I, myself, have chosen to stay away from them. In fact I stayed off of them for almost 20 years. I even turned around at the doctors’ office so I wouldn’t know…even when I was pregnant. I knew those numbers weren’t a true indication of my fitness and that knowing those numbers would only mess with my mind - so I abstained. But I had a relapse about eight months after I had Haylen (my 2 year old). I thought it would be fun to watch the little numbers get littler since I was already working out and I knew I was losing my baby weight (by the way my clothes fit). I had a target poundage I was shooting for and I was confident I would reach it since I was only a few numbers away. I mean, what harm could it do? And at first it was fun. Every week the numbers went down a little more, and a little more, until one day, it stopped. And it didn’t budge. Week after week, same, same, SAME! I tried shifting my diet, upping my workout . . . nothing!! Meanwhile, back at the gym, friends and acquaintances where commenting, acknowledging and patting my back at my new shape. So that would make me feel good, right? But I’d go home, weigh myself and . . . %$!* SCALE! Never mind my clothes were getting looser, never mind strangers were asking me for workout tips, never mind I had to buy new clothes sizes. I allowed that scale to bully me for months. And then I stood up to it. “YOU will not control me anymore!”, I said. “YOU, are a liar.” And that was that.

If you have a significant amount of weight to lose, then use the scale as a guide because initially, the numbers should be going in the down direction (unless you are trying to gain weight/muscle than the numbers should be going up . . . duh). As I’ve mentioned before, get within 5 -10 lbs of your target weight, and discard the scale promptly.

Here are two good ways to judge your progress:1. Try on your “little pants” or shorts, or jeans. Perhaps these are pants of yesteryear, or bought while you were on the grapefruit diet, either way they are a better indication of weight loss, or “reshapification,” than the scale.

2. Feedback factor - if people are telling you that you look great, smaller, tighter, even more fabulous than you already are, believe them! Why else would they say it? Ok, some may have ulterior motives, but your friends don’t. It gets hard to see your own gains after awhile and we generally aren’t objective when judging our own body.

Have I gotten on the scale since then (approx . . . a year and a half ago)? I have, but only a few times to help me prepare for a competition. Emotionally, it has no hold on me anymore. But I have to tell you a very interesting story that actually surprised me. During the “blue period”, while I was standing on the scale regularly, I stayed at a certain weight. Didn’t budge. More than a year later, and right before my first Figure Competition, when I was the leanest and most muscular I had ever been in my life, when I stepped on the scale . . . I weighed the same as I did when I left it a year ago!

The moral of the story? Don’t use the scale to measure your self-worth.

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