1001 Muscle Building Tips

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239. PAUSE AT THE BOTTOM
If you plan on entering powerlifting competitions you will need to practice pausing the bar at the bottom of the exercise. The pause doesn't have to be a long one - about a second - but it will be required in competition to get a pass from the judges. Another reason for pausing is that it eliminates any bouncing. Bouncing the bar off the chest is a great way to break the sternum, a rib or tear a rotator - any of which can set your training back months if not years.

240. MAINTAIN CONTROL OF THE BAR
When benching you should be controlling the bar, not the other way around. Don't let the bar wander sideways or backwards towards the neck. This is not only dangerous but shifts more of the stress to the triceps. Find your groove and stay there.

241. FOCUS ON LIFTING WITH THE CHEST
Of the three primary muscles involved in bench pressing (chest, shoulders, triceps), the chest muscles are by far the most powerful. Many people place too much effort on pressing with the shoulders and arms when benching. Try to squeeze the chest on every single rep.

242. DRIVE THE BAR UP EXPLOSIVELY
When it comes to benching, speed is king (on the way up). For saftey and official regulations you have to lower the bar down slowly and pause at the bottom. But if you want to move some meaningful poundages on the bench press, you must force the weight back up as explosively as possible. Forget the slow and controlled approach. Give it everything you've got as you push upward.

243. HAVE A SPOTTER
Having a spotter behind you is like having an insurance agent - he or she is there if something goes wrong. You have enough on you mind without having to worry about what you'll do if you can't lift the weight. This worry will prevent you from testing you limits. Knowing that someone is there watching you will allow you to put all your focus on pressing the weight.

244. CHECK THE BAR FOR WARPS
They may be called straight bars but sometimes they're not. Like other metal objects, bars can bend with repeated usage. This is especially true if your gym has a number of powerlifters and strong bodybuilders regularly working out with 500+ pounds on the bars. Place the bar on a rack and revolve it in your hands while looking at the ends. If there appears to be any warp, replace it and grab another bar. If the warp is severe, notify management. A bent bar can flop during you lift, breaking your wrists or worse, your neck.

245. RETRACT YOUR SHOULDER BLADES
As soon as you lie back on the bench, pull your shoulder blades together. This not only provides a more stable surface from which to push the bar, but also expands your chest and shortens the distance you have to press the bar. The shorter the distance, the better your chances of lifting the weight.

 

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246. STARTING POSITION
The starting position for the deadlift is much the same as Olympic lifters use for the clean and jerk. Your shoulders, bars, and ankles should form a vetical, straight line. This set-up will generate the most power in the safest means possible, your back should be flat. throughout.

247. STANCE
The stance for deadlifts is similar to squats, that is, your feet are just slightly wider than shoulder width apart.

248. GLUED TO YOUR SKINS
When you start the deadlift try to keep the bar as tight to your shins as possible. As you start pulling up the bar can move out a wee bit, but it should be tight at the bottom of the lift.

249. LEGS FIRST
The first muscles to engage on the deadlift should be your legs. But don't straighten them out too early. This will limit the amount of weight you can lift and place undue stress on the lower back.

250. DON'T JERK LIKE A JERK
As coimmon sense should tell you, don't make a sudden yank at the begining of the excersie. This is how most poeple injure their back on this exercise. Start the lift slowly.

251. NEVER ROUNDED
Always keep a slight curve , or arch, in the lower back when lifting. As soon as the back rounds, the lower back muscles relax, placing tremendous stress on their ligaments.

252. NECK ALIGNMENT
When you deadlift, the neck has an important controlling functin. It should stay in line with the trunk throughout trhe movement. If your neck is held too far back excessive stress will be plsvrf on the nack extensors. Too far forward and that back will round out.

253. HIP THRUST
Once the bar reaches the mid-thigh position, concentrate on thrusting the hips forward and rolling your shoulders back while sticking your chest out as you lock the legs.

254. JUST HOOKS
Again, try to visualize your arms as nothing but hooks attached to the bar. They should remain straight at all times. Don't try lifting the weight with your biceps. The biceps' assistance will be minimal and you will run the risk of tearing a biceps tendon.

255. LOWER UNDER CONTROL
Once you lock out the bar, don't simply let it drop to the floor. Deadlifts are like every other exercise in that the lowering ois at least as important as the raising.

256. GET A GRIP
There are three grips you can use for deadlifting are: pronated (palms facing you), supinated (palms facing forward), and mixed (one hand pronated and the other supinated). Most competitive powerlifters use the mixed grip as they find it gives them better control. Keep in mind that a supinated hand position will place tremendous stress on the biceps and associated tendons. For long-term safety and progress we suggest you use the provated grip or the mixed girp.

 

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TIPS FOR IMPROVING YOUR SQUAT


257. EXPERIMENT WITH YOUR STANCE
In general terms, the wider your foot stance, the more glute and inner thigh stimulation. Conversely, narrower stances tend to hit more of the center and outer thigh. When you begin squatting, try both to feel where each stance hits.

258. RACK IT OR CAGE IT
Unless your will for survival is sadly lacking, always perform your squats in a squat rack or powercage. No matter how well executed your technique is, sooner or later you will run into problems while squatting. The last thing you want is to crash to the floor with a few hundred pounds on your shoulders. Squat racks and powercages are designed to catch the bar before it could drive you into the floor. Put the ego aside and always use a rack.

259. BREAK FROM THE HIPS FIRST
The two main joints being used in the squat are the hips and knees. Try to begin the movement by breaking (bending) at the hips first and not the knees. The joint that comes into play first will be subjected to the full weight of the bar for a split second. The hips being larger and stronger can tolerate this while the knees probably can't.

260. NOT TOO HIGH
Try to rest the bar across your shoulder and upper traps and not your neck. It won't be long before you'll be using hundreds of pounds in this exercise. You don't want that kind of pressure resting on your neck vertebrae. Resting the bar high also forces your torso forward, which places additional stress on your lower back.

261. HOLD YOUR BREATH
Unlike most exercises for which you try to inhale and exhale on each rep, you should hold your breath during your squat reps. Because of the weight invovled you want as much intrathoracic pressure as possible when doing squats. Exhaling relaxes the small muscles surrounding the ribcage, thus descreasing the strength of your upper body. You want the upper body to be a strong and stable supporting platform.

 

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262. HEAD UP
The body generally follows the position of the head. If you are walking along and turn your head to the right, you body will follow. The same is true for squats. Always keep your head up and in good alignment with the rest of your body. If you start looking down, your body will tend to lean forward. This will change your center of gravity and place excessive stress on the lower back.

263. INCREASE YOUR FLEXIBILITY
If you have been giving stretching exercises the short-shift lately, now is the time to change your habits. Safe and effective squatting requires good flexibility in the hip, knee, and ankle joints. For example if you find that you come up on your toes as you squat down, you need to increase the flexibility of you Achillies' tendon.

264. THE 2 X 4 - A TEMPORARY FIX
While you are working on imnproving your Achilles' flexibility, you can maintain your balance by placing your heels on a 2 X 4. Keep in mind that elevating your heels will shift more of the stress to the front of your thighs, and perhaps more important, to the knee region. The sooner you can squat flat-footed the better.

265. DON'T BOUNCE
If you want to keep squatting for years to come, don't use your knees as elastic bands. Bouncing out of the lower position may give you a few extra reps or enable you to lift more weight, but at what cost? The supporting tissues of the knee region (ligaments, tendons, and cartilage) were not designed to be suddenly subjected to hundreds of pounds of weight. Always perform the exercise in a slow and controlled manner.

 

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266. ELBOWS UNDER HANDS
Even though there are exceptions, most people will find holding the bar with a medium grip width will work best. This means your elbows are situated directly below your hands. If you hold too wide you'll rotate your shoulders inward and hunch forward. Too close together and you'll feel cramped.

267. STICK YOUR BUTT OUT!
As mentioned in tip 251 the human spine is not perfectly straight, but has a slight S-shaped to it. To reduce the stress on your lower back ligaments, try to keep the natural concave curve in your lower back. The easiest way to do this is to keep your butt stuck out as you descend into the full squat position. When you let the back round the lower back muscles relax, forcing the lower back ligaments to pick up the extra stress.

268. TO THE FLOOR - IF YOU CAN
Unless flexibility or injury issues dictate otherwise, squat down until your quads go below parallel with the floor. You don't need to touch your butt on the floor, but to exercise the quads through their full range of motion the angle between the upper and lower leg should be 90 degrees or less. Keep in midn that safety comes first. If you start losing your alignment before you reach the full squat position, stop the exercise at this point. Don't squat lower than your unique bone structure comfortably allows.

269. DON'T LOCK OUT
One of the biggest mistakes many bodybuilders make when squatting is to forcibly lock the legs out at the top of the exercise. This practice is not recommended. Not only are you giving the quads a rest after each knee joint. Terminate the rep just short of locking the legs out straight.

270. RACKING THE BAR
When placing the bar back on the rack, make sure it is secure on both sides of the rack before stepping out from under it. A good rule of thumb is to follow military procedure and "Visually acquire the target." Place the bar on one side of the rack and then look at the other side while you do the same. You now know that the bar is safely secure on both sides of the rack.

271. RECRUIT A SPOTTER
Even though a squat rack or powercage will enable you to perform squats in safety, for that extra security have a spotter standing behind you. A spotter can not only check your form, but also give you assistance if you have trouble completing a rep. Finally, you'll discover that simply knowing someone is watching you will result in a couple of extra reps! A good spotter can also verbally encourage you through a difficult set.

272. PROPER SPOTTING
Unlike most exercises where you or your spotter can provide assistance by lifting with your hands, the weight and positioning of the barbell on squats makes this all but impossible. The human body is not that strong when trying to push upwards from the waist to shoulder height. To safely spot on squats, you have to squat down with the person while keeping your arms loosely around the person's waist. If they get in trouble you can lock your entire arms around the torso and use your legs to help lift upwards. Don't worry about how "things" look. Safety takes precedence over appearance.

273. THE BELT ISSUE
Because of the weight you will be using, you may want to consider wearing a weightlifting belt while squatting. We say, "may," as it's a personal choice. There are ot hard rules. Squatting does place some stress on the lower back but not as much as the anti-squat people would have us believe. Many people squat for years and never use a weightlifting belt. Conversely others need a belt for the extra security. Our suggestion is to first try squatting without a belt. As you increase the amount of weight you are using pay close attention to any signals your lower back may be giving off. If there seems to be extra lower back stress, try wearing a belt. Tighten the belt before you set. Loosen or remove it immediately afterwards.

 

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Tips For Improving Your Barbell Curl



274. DIFFERENT GRIPS FOR DIFFERENT HEADS
If you go "by the book" the recommended width grip on barbell curls is shoulder-width. Don't, however, be afraid to experiment. Going slightly wider will target the inner head of the biceps while a narrower grip will stimulate more of the outer head. Trainers with elbow injuries often prefer a wider grip.

275. BEND THE KNEES
Always keep a slight bend at the knees when performing standing barbell cirls. Locking the legs out straight will only add extra stress tot he lower back.

276. DON'T SWING EXCESSIVELY
The biggest mistake bodybuilders make when curling is to rock back and forth with their upper body. Not only does this reduce the effectiveness of the exercise, it also stresses the lower-back ligaments.

277. LOWER SLOWLY
Fifthy percent of a barbell curl's effectiveness is the negative, or lowering, phase. Always lower the bar in a slow and controlled manner. This not only provides better stimulation for the biceps, it places less stress on the biceps tendons.

 

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278. TRY AN EZ-CURL BAR
If you find straight barbell curls stressful on the wrists, try switching to an EZ-curl bar. the bend on the EZ-curl bar will allow you to rotate the palms slightly inward, thus placing less stress on the small wrist ligaments.

279. TRY "CHEATING"
Cheat curls have probably built more biceps than any other exercise. We don't mean cheating from the first rep, however. Try to get 6 to 8 reps on your own, and then add just enough body momentum to keep the bar moving for a couple of extra reps. Arnold Schwarzenegger used cheat curls to make his arms grow from 13 to 20 inches.

280. TO 45 DEGREES ONLY
You'll notice as you curl the bar up that a point will be reached where the exercise starts feeling easier. For most this point is where that forearmis at abouta 45-degree angle with the torso. Try not to let the forearms go above this point (i.e. don't curl all the way to your shoulders).

281. ALL THE WAY DOWN
If swinging the body is the number one mistake bodybuilders make on barbell curls, lowering halfway down is number two. Unless you are performing 21s (described in the Advanced Training Technique section), always lower the bar to just short of your highs. If you lower only halfway, you'll be targeting only the upper part of your biceps. You must lower the bar to your quads to stimulate the lower sections.

282. DON'T DO A WRIST CURL
Many bodybuilders make the mistake of starting their barbell curls with a slight wrist curl - bending the wrist toward their forearm before engaging the biceps. All this does is take the stress away from the biceps. Try to keep yoru wrists neutral at all tiimes (i.e. in line with your forearms)

 

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283. WASH YOUR GYM CLOTHES - REGULARLY!
We've all heard the phrase. "It smells like a gym." The thing is it shouldn't. Nothing is as disgusting as working out next to someone wearing month-old gym clothes. While you may be able to get by washing your gym clothes every second day, we strongly recommend doing it daily. If this is impractical, buy a second or third set of gym clothes. Having three sets of workout clothes means having to wash them only ones or twice per week. Not only will your gym buddies thank you, you may even get a little bit of social life with the ladies.

284. SHOWER AFTER EVERY WORKOUT
It's not only your gym clothes that weat and stink after a workout - you will as well! It may seem obvious, but you'd be surprised at the number of people who do their last set and go straight to schoool or work. All that sweat is a great breeding ground for odor-causing bacteria. Give the person next to you a break and take a shower as soon as you finish working out. If not at the gym then do it at the earilest possible time.

285. UNDER NO CIRCUMSTANCES SHARE YOUR RAZOR BLADE
This is another of those "you should know better" tips. In this day of AIDS and hepatitis, you 'd think sharing a razor blade would be unheard of, but that's not the case. All it takes is one drop of blood from someone else's disease-infected body and your life may be tragically cut short. With razors costing mere pennies, save yourself a heap of potential trouble and but your own.

286. DO NOT SHARE YOUR COMB OR WATER BOTTLE WITH ANYONE
As with sharing razors, you don't know the background of the person you are trying to help out. Head lice ae still common and any number of infections can be spread by sharing a water bottle. In short, buy your own and use your own. Wash your hands after you workout and after using the restroom.

287. DON'T USE THE SQUAT RACK FOR BARBELL CURLS
This is one of those unwritten rules that you should try and follow. Nothing is as frustrating as not being able to do squats because the squat racks are all taken up by guys doing barbell curls. Barbell curls can be performed just about anywhere. If laying the baron the floor is inconvenient, lay it on the end of a bench. Don't hinder someone's leg workout because you are too lazy to pick the bar up off the floor.

288. CHECK BEFORE YOU STRIP
Another of those unwritten rules. Don't start stripping down a bar assuming that just because there is no one close by, the bar is not being used. As most gyms enforce the "replace you weights" rule, odds are fairly good that person using the bar stepped away for a second. tis couldbe to use the washroom, give someone a spot, or visit th4 water fountain. Before taking the plates off the bar, check around to see if it is definitely free.

 

[Admin]

289. DON'T STARE
Althought you are not going into a jungle, gyms do occasionally get frequented by animals! Even if some bodybuilder does have a great physique, try not to stare. As primates, most humans do not like to be stared at. Staring is a sign of aggression and provocation. It would be better to go over and compliment the person's physique and ask him how he built it, rather than staring continuously from across the gym. Another reason not to stare is that homophobia is rampant in bodybuilding gyms. That seemingly innocent stare on you part could be taken as a sign of sexual interest. you don't want some 250-pound bodybuilder getting the wrong idea!

In addition, most females go to the gyn to train, not to be stared at. Staring men is the reason for the proliferation of "women only" gyms. Gym clothes are often tight or provocative, but don't take that as a come-on. you don't want to be charged with stalking or harassment, and you don't want the gym to ask you not to come back.

290. BE WARY
Anthing emphasizing the human body will attract the unsavory element. Occasionally photographers or agents will bait the unsuspecting, with promises of stardom. If you develop a great physique it's possible one of these characters will approach you. Before signing any form or doing any photo shoot, check the individual's credentials. The better gyms won't allow these types through the door, but occasionally they'll find a way to slip in. Ask questions, check ID, and talk with other gym patrons. At the first sign of shadiness, drop the person. If they keep bothering you, tell the owner. If they start stalking you outside the gym, contact the police immediately. If an individual tells you they works for a magazine, call the magazine's head office and check. Ask for a physical description.

291. OFFERING ADVICE VS BEING A KNOW-IT-ALL
It won't be long before you'll be seen as one of the "regulars" at your gym. Remember how you sought out more experienced bodybuilders for advice? Now you're the one of those more experienced bodybuilders. With this new status comes responsibility. If someone asks for advice, then by all means offer it. Likewise if some new guy looks like he's about to hang himself from a cable machine, intervene. Don't, however, rush around the gym like some world-famous consultant after memorizing a passage from the latest issue of Muscular Development. The regulars will think you're an idiot; the owner may or may not ask you to leave; and you run the risk of a lawsuit if someone takes your advice to heart and injures him or herself. There is a fine line between being helpful and being a nuisance. The truth is, many people resent being told how to exercise.

292. DON'T HOG THE EQUIPMENT
Remember how intimidating it was for you the first time you went into a gym? There are new people feeling the exact same way watching you work out. Nobody likes an equipment hog. As you rest between sets, keep an eye out for people who seem like they want to jump in but are too timid to ask. Make the offer. You are not expected to go around the gym recruiting people tow ork in with you; but be conscious of other members wanting to use the equipment you are using.

 

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293. WIPE UP AFTER YOURSELF
Do you like the thought of working out in someone else's sweat? they feel the same way about your sweat. Not only is sweat a great way to pass along germs, it's downright disguisting to have to use a piece of equipment dripping with someone else's sweat. Your gym should have towels and a disinfectant. If your gym doesn't supply workout towels (for strategically placed paper towel dispensers) bring your own. Use it to wipe up your sweat and anything left behind by someone else.

294. LEAVE SCREAMING FOR THE ROLLER COASTER
Nothing looks as stupid as some guy grunting and groaning while doing 75-pound bench presses or 100-pound squats. He may think he is impressing people but mostly he will be viewing as an idiot. Don't be that idiot. If it's the last rep on a heavy set of squats and a minor grunt or groan escapes, fine. But there is not need to be yelling and screaming like you're doing battle with the Vikings. If being branded an idiot doesn't faze you, keep in mind that most gyms have policies on excessive grunting and groaning.

295. DON'T SPIT OR LEAVE GUM IN THE WATER FOUNTAIN OR URINAL
As disgusting as this sounds, people do it. If you have to spit out your gum, use the garbage. In fact people have choked while chewing gum during a workout, so you may want to re-evaluate the whole gum-chewing thing. One awkward gulp on a seet of heavy squats and your gum could be doing the tango with your epiglottis.

296. NO INTERRUPTING
One of the worst things you can do while working out is to interrupt someone during his orher training. All it takes is a split-second loss of concentration and you could cause the individual a grievous injury. If you need to make a comment or ask a question, wait until the person completes his or her set.

297. TURN OFF THE CELL PHONE OR PAGER
Unless you are on call for your job, turn off your cell phone or pager. Better yet, leave them in the car. Nothing is as distracting as being in the middle of a set of bench presses or squats and hearing someone's cell phone go off. Likewise you don't want your electronic device screwing up someone else's workout.

 

[Admin]

298. BE ON TIME FOR YOUR CARDIO MACHINE
Most gyms have a sign-up procedure for using the cardio eqiupment. Nothing as frustrating as seeing two or three empty machines at prime time even though they are booked out on the sign-up board. If your time starts at 5:30, be ready to use it at 5:30. Don't wander over at 5:40 and them make up the 10 minutes on the back end. Why should the person booked after you have to lose 10 minutes of his orher time simply because you were late?

299. CARRY YOURSELF WITH DIGNITY
Just because you've developed a great-looking physique doesn't mean you are better than everyone else. Don't start prancing around as if you are the reincarnate of Arnold Schwarzenegger or Ronnie Coleman. Walking through the shopping mall in the dead of winter wearing a t-shirt and shorts and a weightlifting belt will only get you branded an idiot. This type of behavior does the sport of bodybuilding a great disservice. Pushing people out of the way in the gym will only get you suspended, expelled, or punched out (no matter how big you get there is always someone around the corner quite capable of dropping you). Walk with pride, not arrogance. Treat others with respect.

300. STAY AWAY FROM THE DRUG SCENE
While we probably shouldn't preach, nevertheless a few words of caution about this topic are needed. It's a fact that in their quest for ultimate size and strength, many bodybuilders turn to anabolic steroids and other performance enhancing drugs. If after many years of training you discover you have the genetics for competitive bodybuilding, then maybe (and it's a very guarded maybe) you can think about experimenting with such drugs, but this should only be done in countries where those drugs are legal. For now stay as far from the drugs and their dealers as possible. Not only is the market flooded with bogus drugs, but also many of them are illegal. The person you are buying from may be an undercover cop. Finally, even if he is a genuine drug dealer, he may quickly try to talk you into using other drugs like heroine and crack cocaine because of the bigger profit margins. Remember you are trying to improve your health and lifestayle, not destroy it. Illegal drugs are a certain way to an early death.

301. AVOID GROWTH HORMONE
If steroids can be classified as a drug you should probably avoid, then growth hormone is one you should definitely avoid. Unlike steroids, which stimulate muscle growth, growth hormone causes just about everything to grow. Those extra-large guts you see on some pro bodybuilders are the result of enlarged internal organs. There have been cases of healthy bodybiulders suddenly developing tumors. While results are not conclusive, the tumors' growth is believed to have been stimulated by the use of growth hormone. Our advice is to avoid growth hormone at all costs.

 

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302. DON'T FALL FOR FAD DIETS
Eat healthy. The human body evolved to use nutrients in balance. Don't fall for the latest fad diet, as most are unhealthy. Most diets are designed to be different from the normal way of eating. The princple aim of the diet creator is to make money, not to help you look (or feel) good.

303. SLOW AND CONTROLLED
If you have a few pounds of fat to lose don't try to lose it too quickly. Healthy weight loss is one to one and a half pounds per week. Starving yourself with an ultra-strict, low-calorie diet will destroy your metabolism, resulting in the lost weight being regained at a later date. In fact you'll probably gain back more weight than you lost.


304. EXPERIMENT
Although it will take a little extra time to experiment with what and how much you eat, the lifelong results will be well worth it. Some experts reduce eating to numbers and promote mathematics as the key to fat loss, but they don't take into account the fact that everyone is different. While the forumla may say your daily caloric intake should be 3200, you won't really know until you actually consume this amount. You may lose fat on this diet, or you may pack it on. It will take you a few months of fine-tuning your caloric intake to discover how many total calories your body can handle.

305. FAT TO MUSCLE AND MUSCLE TO FAT
Since fat and muscle are two different tissues, you can't convert one to the other. Building muscle will help you lose fat because the more muscle you have the higher your metabloic rate and the more calories you will burn even at rest. But you haven't converted your fat deposits into muscle.

306. LOW DOES NOT ALWAYS MEAN LOW
Beware of food products being advertised as low-fat or low-sugar. In most cases as soon as manufacturers lower fat they increase sugar levels. Likewise man low-sugar products have high fat contents. Read the label carefully.

307. HOW MUCH PROTEIN?
Protein can be considered the building material of the human body and is used to manufacture such things as red blood cells, antibodies, muscle tissue, and hormones. Hard-training athletes need more protein than sedentary (non-active) people. Try to eat 0.75 to 1 gram of protein per pound of bodyweight per day. If you weigh 180 pounds you should eat 135 to 180 grams of protein per day.

 

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308. DOES MY PROTEIN SOURCE MATTER?
Protein is made up of smaller subunits called amino acids. There are around 20 amino acids; the arrangement of which determines what the protein structure is (i.e. muscle, hormone, antibody). If the body gets low in one amino acid it can usually manufacture it from other amino acids. However, there are some essential amino acids that the body cannot make. Most plant sources are missing one or more of the mino acids. Vegetarians need to combine specific different plant soures to get the full compliment of amino acids. (The exception is soy, which contains complete protein.) However, the simple addition of milk to the equation will assure the full allotment of amino acids are present.

309. SPACED OUT
If you follow our recommendations of eating a gram of protein per pound of bodyweight, you'll quickly realize that's alot of protein. Don't try to consume it all in one sitting. Besides the rish of nausea, the body can realy only utilize about 25 to 30 grams of protein at one time. Any excess could be stored as fat. Try eating smaller amounts of protein thoughout the day. Not only is this easier on your digestive system, it will ensure that there is always building material available for tissue repair.


310. PROTEIN BY THE CLOCK?
Despite the many advantages of sleep, there is one slight disadvantage. As you hibernate your body will start drawing on its nutrient stores. It will also relesae catabolic hormones such as adrenalin, which can break down muscle tissue. If you are what is commonly referred to as a "hard gainer," this is, an ectomorph with a very high metabolism, you may want to expereiment with consuming protein at some point through the night. Set your alarm clock to wake you three or four hours before you'd normally get up, and drink a protein shake. The body now has extra protein to use for bulding muscle.

 

[Admin]

311. BEWARE OF PROTEIN BARS
They are quick and convenient, but unfortunately often loaded with calories. Generally speaking, the more it tastes like a candy bar, the less healthy it is. Despite the advances made by supplement manufacturers, most of the healthier protein bars (i.e. low fat and low carb) don't taste all that great (chalk and cardboard being the most popular descriptions). Conversely, the better-tasting bars are usually loaded with fat and/or carbohydrates. Unless you are on a strict pre-contest diet, your best bet is probably a middle-of-the-road bar (tastes OK and is not too loaded with fat and carbs).

312. DO I NEED FAT?
With all the negative press fat receives it may surprise you to learn that fat is essential to life. Not only does fat supply energy and serve as an insulator, but many vitamins and hormones are fat-soluble-in other words, you cannot metabolize them without fat. The key to fat consumption is eating the irght type. Fat falls into tow categories, saturated and unsaturated. Saturated and trans fats are solid at room temperature and are the big killers in our society. Those fat deposits that block arteries and cause strokes and heat attacks are primarily from saturated and trans fats. Uunsaturated fats are usually liquid at room temperature and can be considered the good fats. Try to keep your intake of saturated fats as low as possible, and try to avoid trans fats altogether.

313. FAT AS A HEART DISEASE AND CANCER FIGHTER!
Include a moderate amount of fat with your uncooked or steamed vegetables. The latest research has shown that human body needs a certain amount of fat to absorb such cancer and heart disease-fighting compounds as alpha-carotene, beta-carotene, and lycopene. For example, if you're eating a salad, add some olive oil to keep your diet balanced.

314. HOW MUCH SATURATED FAT?
As saturated fat has few redeeming qualities we suggest limiting your intake to less than 10 percent of your total daily caloric intake. Saturated fat is found almost everywhere, so you'll have to make a conscious decision to keep it as low as possible.

315. SOMETHING'S FISHY
Try to eat such fish as salmon, sardines, and herring on a regular basis. these species of fish are rich in omega-3 fatty acids. These "healthy" or "good" oils have been shown to reduce the rish of heart disease, stroke, and prostate cancer. They are also known to help your body release fat deposits as an energy source.

316. BUTTER SUBSTITUTES
If you're like most people you like to put butter on your bread or baked potatoe. One way to eliminate most of the calories and fat is by using a butter substitute. Real butter contains over 100 calories per tablespoon w3hile butter substitutes average only 10 to 15. Real butter also contains about 10 to 12 grams of saturated fat, as compared to zero for most butter substitutes. However, if you are preparing for a contest or even a photo shoot, butter substitutes must be avoided.

 

[Admin]

317. BAKED - WHEN YOU MUST HAVE YOUR CHIPS
It's unfortunate that such a healthy food as the simple potato has received such a bad rap over the years. The problem of course is not so much the vegetable but what we tend to put on top of it or cook it in. Creams, butters, and cooking oils will add to the calorie content of a potato by many hundreds. For those who like potato chip, try baked; either homemade or store-bought. We'll be honest, they don't taste quite as good as the oil-soaked variety, but with time they'll grow on you. And your waistline will thank you for it downthe road.

318. SIMPLE VS COMPLEX
Besides fat and protein the other primary nutrient category is carbohydrate. Carbohydrates are either simple or complex. Simple carbohydrates (along with saturated fat the predominat nutrient in junk food) are absorbed rapidly and served as a quick source of energy. Complex carbohydrates take longer to be absorbed (because of their larger - more complex - molecular arrangement) and supply energy over longer peroids of time. Simple carbs are readily stored as fat and should be kept to a minimum.

319. THE DIRTY DOZEN
If at all possible avoid regualr soft drinks. Each can contains from 8 to 12 teaspoons of sugar. At 15 calories per teaspoon that's 180 totally empty calories. You dont need to comsume many soft drinks per day to add hundreds of extra calories to your diet (and waistline!). Substitute water for soft drinks.

320. BEWARE OF "FLAVORED" OATMEAL
Oatmeal is one of the most nutritious of cereals but unfortunately food manufacturers have managed to screw it up. Recognizing that most people have a sweet tooth, manufacturers have added all kinds of "flavorings" to regular oatmeal to make it more appealing. Unfortunately the word "flavored" is just another term for "loaded with sugar and calories". Avoid "flavored" oatmeal or any other similarly advertised cereal. If you want flavor, add some chopped fruit, cinnamon or berries.

 

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321. SUGAR SUBSTITUTES
Another easy way to reduce your sugar and caloric intake is by using sugar substitutes. Even though some of them, like Aspartame, have received a lot of negative press, they are among the most tested food compounds in the world and are for the most part are considered safe. One teaspooon of sugar contains about 15 calories while artificial contains virtually no calories. The ideal situation would be to avoid both table sugar and artificial sweetners.

322. THE GREAT PUMPKIN - NOT JUST FOR HALLOWEEN
One of the easiest ways to fortify your diet with minerals, including zinc, is by consuming pumpkin seeds, otherwise known as pepitas. Pumpkin seeds also contain essential fatty acids that help kill parasites. For maximum nutritional benefits, seeds should be eaten raw since roasting can convert the fat into arterial-clogging plaque.

323. TAKE IT AWAY!
If you eat out and the server brings a basket of "free" bread, have them take it away. If it's not in front of you, you won't be tempted to eat it. Bread is not "free". Your waistline will "pay" for it later!

 

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324. BROILED OR BAKED
Try to order your food broiled, steamed or baked. Broiling and baking removes fat as the cooking takes place, whereas frying and deep-frying add extra fat calories.

325. SEPARATE SAUCE
If you are ordering a meal that needs sauce, have the server bring the sauce on the side. Odds are you will add less to your meal than the kitchen staff will. Saying "no sauce" is the best route to go.

326. LIMIT YOUR ALCOHOL
Don't turn your eating out session into a drinking session. A glass of wine or a light beer may be acceptable, but excessive alcohol not only adds extra calories, it interferes with proper digestion and it impairs your judgement - making you more likely to order deep-fried foods and desserts. Besides, your workout the next day will suffer.

327. TAKE YOUR TIME
Gulping down food only results in larger pieces of food enterng your stomach. This is not only bad from a digestion and absorption viewpoint, it can leave you with cramps and/or unpleasant gas problems.

 

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328. EARLY OR LATE, DOES IT MATTER?
An enduring myth is that you must not eat carbs after 6pm. The theory is that since you probably be doing less exercise later in the evening there is a greater chance that any excess carbohydrate will be stored as fat. Keep in mind that the most important variable in gaining fat is your total daily caloric intake. If you intake was low earlier in the day, and provided you don't completely pig out on carbs, there is nothing wrong with having a small meal with carbs in the evening.


329. KEEP YOUR HOUSE OR APARTMENT JUNK-FOOD-FREE
Most readers have probably heard the line: "If you build it they will come," from Kevin Costner's film, "Field of Dreams". The same holds true for junk food." "If you buy it you will eat it." If you get a craving for junk food late at night and you know it's there in the cupboard above the fridge you'll probably break down and eat it. It takes a great deal of willpower to say no to chocolate or chips late at night. On the other hand, if you have to get dressed and drive to the all-night store, chances are you'll pass


330. HEALTHY ON HAND
To combat the late-night junk cravings try to have such healthy snacks as raisins, grapes, assorted nuts, and low-fat low-sugar cookies available. These healthy substitutes will kill your cravings without piling a load of extra empty calories into your system

331. DON'T GET CARRIED AWAY WITH FAT-SOLUBLE VITAMINS
Vitamins are inorganic substances that are used by the body to start, maintain, or finish the various chemical reactions necessary for life. Vitamins can be divided into fat and water-soluble. Water-soluble vitamins (The B vitamins, C, and H) cannot be stored by the body and must be consumed in the diet on a regular basis. Fat-soluble vitamins (vitamins A, D, E, and K) can be stored and can reach toxic levels if amounts become too excessive.

 

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332. VITAMIN C - HOW MUCH IS ENOUGH?
While some experts stop just short of saying it will cure cancer, most sources hold a more moderate view. Vitamin C is essential for growth and repair as well as for keeping the immune system in good health. But most current research does not support the notion that mega-dosing on vitamin C offers any benefits over traditional amounts. Keep your intake in the 500 to 2000 milligram range.

333. FIBER FOR REGULARITY
Fiber is a catch all phrase that refers to a variety of plant materials that can't be digested by the body. A diet high in fiber has been shown to reduce heart disease and cancer, prevent diabetes by controlling glucose levels, and improve digestive and excretory reguarity. Try to consume a diet high in whole grains, flax seed, peas, nuts, and fruits.

334. KEEP SALT INTAKE TO A MINIMUM
Although a certain amount of salt is needed for such chemical processes as nerve impulse conduction and muscle contraction, you'll get more than you need in your diet without consciously trying. For example, two slices of bread supply more than the daily requirement. Excessive salt has been linked to heart and kidney disease. Don't add table salt to your food.

335. WATER - THE MOST IMPORTANT NUTRIENT
Water makes up over two-thirds the mass of the human body. Just about every chemical reaction in the body takes place inor involves water. Humans can live for weeks without food but only a few days without water. Try to drink a minimum of eight glasses of water a day - more if you train outdoors.

 

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336. REMOVE AS MUCH AIR AS POSSIBLE FROM AIRTIGHT CONTAINERS SUCH AS FREEZER BAGS
The moisture in the trapped air absorbs odor from food and will form a frost. If the bag loses its airtight quality that frost will give off odors that will be picked up by other foods in the freezer.

337. LIMIT YOUR CONTACT WITH PLASTIC
One of the perils these days for meals is exposure to what are called environmental estrogens. In simple terms, many of the synthetic plastics that we use for storing food are laced with chemicals that increase the level fo the female hormone estrogen. Ironically much of the food we eat is stored in such containers. To reduce your exposure to such estrogen-raising compounds, try to eat only fresh food and limit your reliance on stored food. In addition, most herbicides and pesticides mimic estrogen. Avoid using these products around your home and try to eat as much organic food as possible.

338. COOL IMMEDIATELY
If you prepare large amounts of food in advance, release as much air as possible and then put it in the fridge or freezer immediately. Do not let it cool at room temperatures.

339. NUTRITIOUS BUT QUICK
One way to guarantee healthy but quick suppers is by pre-cooking and freezing. Set aside one day a week for cooking. Prepare large amounts of stews, soups, and casseroles. Divide them into meal-sized portions and place them in airtight containers or freezer bags. You can either take them out before you go to work or school in the morning so that they are thawed out when you come home, or pop them into the miscrowave at dinner time. Pre-cooking nutritious food ensures that you won't succumb to grabbing something fast and junky.

340. DO NOT OVERLOAD YOUR FREEZER
Placing too much food in the freezer not only prevents proper freezing but often leads to food being left there for long periods of time. Freezing food should be for short-term, not long term storage.

341. ALWAYS WASH YOUR HANDS BEFORE AND AFTER HANDLING FOOD
Germs are everywhere and they just love to multiply in the presence of food sources. That doorknob you just touched could harbor any number of little nasties.