artigos iron man magazine

Hidden Secrets – the Carbohydrate Question
MARCH 24, 2011 · POSTED IN FAT LOSS, MUSCLE BUILDING · COMMENT
Whether you’re trying to pack on pounds of lean muscle or alter your body composition to burn fat, carbohydrates are an essential component of your eating plan. What? But you thought they were the villain… the earthly equivalent of Lucifer, right? At least that’s what we’ve all been led to believe, right? Well I’m here to tell you that carbs have been wrongly accused.
No matter what how you get your carbohydrates whether its bread, fruit or candy it’s eventually converted into glucose which fuels the muscles and your brain. Glucose is used in three different ways;
It gets used as an immediate source of energy
It gets stored in the muscle for use to power activity in the near future
It gets stored as body fat.
So it’s obvious that you don’t want to store your carbohydrates as body fat. What you do want assuming that you want to achieve a lean muscular look is to consume carbohydrates that are released into the bloodstream at a slow even pace. This will help keep your appetite under control and support high energy levels throughout the day.
How?
Stick to natural, unrefined and fibrous carbohydrate sources and always eat your carbohydrates with a complete meal.
Vegetables of almost any kind are your first choice, fruit is your second choice and starches that are high in fiber comes in as a third choice.
Fibrous Carbohydrates
Vegetables of any kind especially the green, red and yellow ones:
Green beans
Broccoli
Spinach
Lettuce
Onions
Brussel Sprouts
Cucumbers
Beets (Fresh)
Green, red and yellow peppers.
Fresh Fruit (not juiced)
Apples
Berries
Mango
Oranges
Bananas
Nectarines
Plums
Starchy Carbohydrates
Oatmeal
Whole Grain cooked cereals
Brown Rice
Yams
Sweet potatoes
Lentils
Potatoes
Whole Grain Breads
Visit tomorrow for another free fast muscle building tip and be sure to subscribe to my RSS feed.
Tags: carbohydrates, Dave, David, fast muscle building tip, free, lean muscle, Young
Hidden Secrets – Multi-Vitamin, Multi-Mineral
MARCH 23, 2011 · POSTED IN FAT LOSS, MUSCLE BUILDING · COMMENT
Let’s assume you’re taking all the right supplements… you’re eating healthy foods… you’re training hard and getting enough rest but… you’re still not making optimal progress. You may be on the right path but still missing something. The question is what? We’ve covered water and protein so lets look at another of the 7 key nutritional factors sometimes overlooked. A good Multi-vitamin/Multi-mineral supplement is often one of those often forgotten and overlooked ingredients. It may be time to sharpen your edge with a good multi-vitamin, multi–mineral complex.
Here’s why: At any moment in time there are thousands and thousands of chemical reactions occurring in your body. Each of these reactions is fueled by enzymes, which require vitamins and minerals to perform. This is where a high potency multi-vitamin and multi minerals play an important role in overall metabolism, body health and most importantly (at least in muscle building) growth and repair. They play a vital part in muscle building, fat loss energy production, protein synthesis, metabolism, digestion and vasodilatation.
To consistently perform at the top of your game, you’ve also got to feed yourself all the vital nutrients. If you’re missing one… that’s going to be the weak link in the chain and you’ve got to correct it, so your performance doesn’t come crashing down. Tune in tomorrow for another entry of Fast Muscle Building Tips or subscribe to my RSS Feed right now.
Tags: building, digestion, energy, fast, fat loss, metabolism, multi-mineral, multi-vitamin, muscle, production, protein, supplement, synthesis, tips muscle building
Hidden Secrets – Muscle Building Fat Burning Trick
MARCH 17, 2011 · POSTED IN FAT LOSS, MUSCLE BUILDING · COMMENT
I the 1960’s and 70’s two of bodybuilding’s top trainers and nutritionists, Rheo H. Blair and Vince Gironda advocated the use of blended oils for building muscle. They knew back then that these oils assist in natural testosterone production. You already know that testosterone is the Holy Grail for major improvements in building muscle, burning fat, improved libido, better skin tone and maintaining healthy heart function.
Today scientists have taken these facts further naming these oils Essential Fats (EFA’s). That is to say… your body has to have them to survive! Now please pause a moment… and think about that.
The goal of every cell in the human body is to survive and without EFA’s the cells that make up the body cannot survive…moreover they can’t build muscle or strip away body fat. Why? They are struggling to merely stay alive. The body cannot synthesize EFA’s from any other substance we eat. A direct food source is required. That’s how they got the name essential. The essential fats are omega 3 and omega 6. The body converts them into several derivatives.
In a recent interview I did with Dr. Eric Serrano and Scott Mendelson (see the February 2011 issue of Iron Man Magazine for the entire interview), their research indicates that you can restore proper fat cell function by ‘cleansing,’ which occurs when you supply the cells with the right raw materials. That is the proper amino acids along with EFA’s in the right proportion. It seems that giving the fat cells plenty of raw materials, they ‘let go’ of the trash that’s mucking up the fat cell function. As a result the fat cell size shrinks around the body and it builds a better fortress against future fat accumulation. The idea is, if you find yourself going off your eating plan (cheat day, parties etc.) take some extra EFA’s before and after.
Here are a few benefits of taking EFA’s:
• Increase energy, performance, and stamina
• Strengthen the immune system
• Lower most risk factors for cardiovascular disease
• Improve brain function: mood, intelligence , behavior, and vision
• Aid in weight reduction
• Regulate organs and glands
• Speed recovery and healing
• Support healthy child development
• Improve digestion
• Decrease infection
• Keep bones strong
• Protect genetic material
• Ease PMS
• Produces beautiful skin, hair, and nails
Tags: blended oils, building muscle, Dr. Eric Serrano, efa, essential fats, fat burning, Iron Man Magazine, muscle building, natural testosterone production, omega 3, omega 6, Rheo H. Blair, Scott Mendelson, testosterone, trick, Vince Gironda
Gene Mozee No Frills Mass – With a Modern Twist
MARCH 15, 2011 · POSTED IN MUSCLE BUILDING · COMMENT
In the 50’s and 60’s they didn’t have personal trainers. They didn’t have fancy equipment, supplements and steroids were virtually taboo. When they wanted to build muscle mass, they relied on passing information from gym owner to gym owner. They included Bill Pearl, Vince Gironda, John Farbotnik, Joe Gold, the Easton Brothers and a handful of other gym owners. They trained hard, ate and got huge.
Iron Man writer Gene Mozee was one of those guys. He wrote an article in the April 1992 edition of Iron Man Magazine (Rich Gaspari was on the cover) entitled No Frill Mass. He described the routine that helped him gain 30 pounds in 3 months after having gone a year with no progress at all.
I’ve taken the routine and given it a modern twist with great success for myself and for the people I’ve introduced it to.
What if you could add 5 inches to your chest, 2½ inches to your arms and thighs and 1½ inches to your calves and nearly 100 pounds to your bench press or squat? Gene did just that on this program. I’ve talked with him about it on several occasions.
He learned the routine from 1959 Mr. America John Farbotnik. Farbotnik was a remarkable bodybuilder from Philadelphia who had won a few bodybuilding titles on the East Coast before moving to California. After moving to California and taking a physical labor job, John was down to 170 pounds and decided to enter the Mr America 30 days before the contest – even though his bodyweight was down to 170 pounds. In 30 days he gained 27 pounds to compete at 197 and win the title.
Gironda, Pearl, Farbotnik, Mozee and Arthur Jones all preached that most trainees perform – too many exercises, too many sets and reps, too many days per week. They all held to the premise that overtraining depletes the body’s energy level and ability to recover.
When you keep workouts simple, you encourage muscle growth without overworking. If you’ve been adding exercises and trying programs used by the current bodybuilding champions you’re generally going to be overtraining and robbing yourself of progress.
Mozee’s program looked like this
Concentration Curls – 4 x 10, 8,6,15
Squats – 5 x 10,8, 6-8,5,6,15
Bench Press – 5 x 10, 8, 6-8,5,6,15
Dumbbell Rows – 4 x 10,8,6, 15
Presses – 4 x 10,8,6,15
Two-arm Dumbbell Extensions – 4 x 10,8,6,15
Calf Raises – 4 x 15-20
Crunches – 1 x 30-50
Use this program three times a week on alternate days. On the heavier exercises – squats, bench presses and overhead presses, rest about two minutes between sets. Try to complete the workout in less than 90 minutes.
When you can do two more reps on your heavy (6 rep) set, increase the poundage. On the squats and the bench presses try and add one additional rep on the pump set at each workout until you reach 20. Keep pushing your poundages as often as possible, but always use strict form. Stay on this program for 6 to 12 weeks. Never miss a scheduled workout. Consistency is the key to continued improvement.
Okay, now here’s a little modern variation of this routine. We’ve found that training body parts three times a week, even with these limited number of sets is too much for recovery. We also find that bodybuilders often want more variety than the one exercise on every body part for 12 weeks. So we perform each body part twice in eight days and alternate between 2 exercises for each workout.
Here’s how it works… warm-up with one or two sub maximal effort sets of 10-12 reps with a weight far below what you are capable of doing. Then hit your work sets as follows:
Day 1 (Monday) – Chest, Back, Biceps, Triceps, abs
Bench Press 10, 8, 6, 4-6, 15
Lat Pull-down (Lat width day) 10, 8, 6, 4-6, 15
Concentration Curl 10, 8, 6, 4-6, 15
Lying Decline Triceps Extension 10, 8, 6, 4-6, 15
Cable Crunch 2 sets 25 reps
Day 2 off
Day 3 (Wednesday) Quads, Hamstrings, calves, shoulders
Squats 10, 8, 6, 4-6, 15
Stiff Leg Deadlift 10, 8, 6, 4-6, 15
Leg Press Calve Pushes 10, 8, 6, 4-6, 15
Behind the Neck Presses 10, 8, 6, 4-6, 15
Day 4 off
Day 5 (Friday) – Chest, Back, Biceps, Triceps, abs
Incline Dumbbell Press 10, 8, 6, 4-6, 15
Barbell Underhand Grip Bent Over Rows (Lat thickness day) 10, 8, 6, 4-6, 15
Hammer Dumbbell Curls 10, 8, 6, 4-6, 15
Overhead Two Hand Triceps Extension 10, 8, 6, 4-6, 15
Reverse Crunch 2 sets 25 reps
Day 6 off
Day 7 off
Day 8 (Monday) Quads, Hamstrings, calves, shoulders
Leg Press or Heavy Hack squat 10, 8, 6, 4-6, 15
Sumo Deadlift 10, 8, 6, 4-6, 15
Seated calf pushes 10, 8, 6, 4-6, 15
Wide Grip Standing Upright Row 10, 8, 6, 4-6, 15
Day 9 off
Day 10 start cycle again with Day 1 workout.