Sunday, February 28, 2010

Yellow posers!


Polish champ Paul Poloczek







Grandes encontros

O jovem Evan Centopani teve um grande salto na sua evolução. Em um encontro com Jay Cutler, podemos perceber isso. Com certeza vai dar trabalho às grandes feras do fisiculturismo no próximo Mr Olympia.









Friday, February 26, 2010

The famous "hands up" pose again! :)



H.I.G.T...advanced training tips.


Muscle has a simple formula, Weight x Intensity = Muscle!

Try this massive fat burning muscle building group.
Repeat all groups three times (Three sets) with no rest between exercises. Rest 1 min between groups. Use challenging to heavy weight for each exercise.

1) Squat 10 reps, with no rest move directly into pull-up 10 reps.


2) Dumbbell bench press 10 reps, directly into dumbbell shoulder military press 10 reps.

3) Barbell standing bicep curl 10 reps, directly into standing cable triceps
press down 10 reps.

You just completed a full body training session and have sent your body into full throttle fat burning, muscle building mode.

AbFitt-

H.I.G.T...advanced training tips.


Muscle has a simple formula, Weight x Intensity = Muscle!

Try this massive fat burning muscle building group.
Repeat all groups three times (Three sets) with no rest between exercises. Rest 1 min between groups. Use challenging to heavy weight for each exercise.

1) Squat 10 reps, with no rest move directly into pull-up 10 reps.


2) Dumbbell bench press 10 reps, directly into dumbbell shoulder military press 10 reps.

3) Barbell standing bicep curl 10 reps, directly into standing cable triceps
press down 10 reps.

You just completed a full body training session and have sent your body into full throttle fat burning, muscle building mode.

AbFitt-

Thursday, February 25, 2010

Black and big!


Simply The Best

Estas são fotos recentes do Mr Olympia Jay Cutler, que está na melhor forma de sua carreira:






Corn Oil and Cancer: Reality Strikes Again

The benefits of corn oil keep rolling in. In a new study by Stephen Freedland's group at Duke, feeding mice a diet rich in butter and lard didn't promote the growth of transplanted human prostate cancer cells any more than a low-fat diet (1).

Why do we care? Because other studies, including one from the same investigators, show that corn oil and other industrial seed oils strongly promote prostate cancer cell growth and increase mortality in similar models (2, 3).

From the discussion section:
Current results combined with our prior results suggest that lowering the fat content of a primarily saturated fat diet offers little survival benefit in an intact or castrated LAPC-4 xenograft model. In contrast to the findings when omega-6 fats are used, these results raise the possibility that fat type may be as important as fat amount or perhaps even more important.
The authors seem somewhat surprised and pained by the result. Kudos for publishing it. However, there's nothing to be surprised about. There's a large body of evidence implicating excess omega-6 fat in a number of cancer models. Reducing omega-6 to below 4% of calories has a dramatic effect on cancer incidence and progression*. In fact, there have even been several experiments showing that butter and other animal fats promote cancer growth to a lesser degree than margarine and omega-6-rich seed oils. I discussed that here.

I do have one gripe with the study. They refer to the diet as "saturated fat based". That's inaccurate terminology. I see it constantly in the diet-health literature. If it were coconut oil, then maybe I could excuse it, because coconut fat is 93% saturated. But this diet was made of lard and butter, the combination of which is probably about half saturated. The term "animal fat" or "low-omega-6 fat" would have been more accurate. At least they listed the diet composition. Many studies don't even bother, leaving it to the reader to decide what they mean by "saturated fat".


* The average American eats 7-8% omega-6 by calories. This means it will be difficult to see a relationship between omega-6 intake and cancer (or heart disease, or most things) in observational studies in the US or other industrial nations, because we virtually all eat more than 4% of calories as omega-6. Until the 20th century, omega-6 intake was below 4%, and usually closer to 2%, in most traditional societies. That's where it remains in contemporary traditional societies unaffected by industrial food habits, such as Kitava. Our current omega-6 intake is outside the evolutionary norm.

Are you ready for the best body ever?


If you want to take your fitness and fat loss to the next level, without spending more time in the gym—then My high Intensity Group training (also known as HIGT) could be exactly what you're looking for. Its proven & it works.

Before getting into the details, notice that I didn’t say HIGT would be easier, just that it would take less of your time. In fact, the HIGT approach to exercise is very physically demanding and isn’t for everyone. If you have any cardiovascular problems or other health concerns that limit your ability to exercise at very intense levels, or if you are relatively new to AEROBIC/ANAEROBIC exercise or not already in good shape, HIGT is not for you—at least for now. If you have any doubts or concerns about whether it might be safe for you, check in with your medical professional before trying HIGT.

What It Is and How It Works
HIGT is a specialized form of interval weight training that involves short intervals of maximum intensity exercise separated short intervals of low to moderate rest periods. Because it involves briefly pushing yourself beyond the upper end of your aerobic exercise zone, it offers you several advantages that traditional steady-state exercise (where you keep your heart rate within your aerobic zone) can’t provide:

* HIGT trains and conditions both your anaerobic and aerobic energy systems. You train your anaerobic system with brief, all-out efforts, when you GROUP TOGETHER MULTIPLE EXERCISES.
* HIGT increases the amount of calories you burn during your exercise session and afterward because it increases the length of time it takes your body to recover from each exercise session.
* HIGT causes metabolic adaptations that enable you to use more fat as fuel under a variety of conditions. This will improve your athletic endurance as well as your fat-burning potential.
* HIGT appears to limit muscle loss that can occur with weight loss, in comparison to traditional steady-state cardio exercise of longer duration.
* To get the benefits HIGT, you need to push yourself past the upper end of your anaerobic zone and allow your body to replenish your anaerobic energy system during the recovery intervals.

The key element of HIGT that makes it different from other forms of interval training is that the high intensity intervals involve maximum effort, not simply a higher heart rate. There are many different approaches to HIGT, each involving different numbers of high and low intensity intervals, different levels of intensity during the low intensity intervals, different lengths of time for each interval, and different numbers of training sessions per week. If you want to use HIGT to improve performance for a particular sport or activity, you’ll need to tailor your training program to the specific needs and demands of your activity.

General HIGT Guidelines

* HIGT is designed for people whose primary concerns are boosting overall cardiovascular fitness, endurance, and fat loss, without losing the muscle mass they already have.
* Before starting any HIGT program, you should be able to exercise for at least 20-30 minutes at 70-85% of your estimated maximum heart rate, without exhausting yourself or having problems.
* Because HIGT is physically demanding, it’s important to gradually build up your training program so that you don’t overdo it.

* Work as hard as you can during the high intensity intervals, until you feel the burning sensation in your muscles indicating that you have entered your anaerobic zone. Elite athletes can usually sustain maximum intensity exercise for three to five minutes before they have to slow down and recover, so don’t expect to work longer than that.
* Full recovery takes about four minutes for everyone, but you can shorten the recovery intervals if your high intensity intervals are also shorter and don’t completely exhaust your anaerobic energy system.
* If you experience any chest pain or breathing difficulties during your HIGT workout, cool down immediately. (Don't just stop or else blood can pool in your extremities and lightheaded or faintness can occur.)
* If your heart rate does not drop back down to about 70% of your max during recovery intervals, you may need to shorten your work intervals and/or lengthen your recovery intervals.
* HIGT (including the sample program below) is not for beginner exercisers or people with cardiovascular problems or risk factors. If you have cardiovascular problems or risk factors should NOT attempt HIGT unless your doctor has specifically cleared you for this kind of exercise.

Are you ready for the best body ever?


If you want to take your fitness and fat loss to the next level, without spending more time in the gym—then My high Intensity Group training (also known as HIGT) could be exactly what you're looking for. Its proven & it works.

Before getting into the details, notice that I didn’t say HIGT would be easier, just that it would take less of your time. In fact, the HIGT approach to exercise is very physically demanding and isn’t for everyone. If you have any cardiovascular problems or other health concerns that limit your ability to exercise at very intense levels, or if you are relatively new to AEROBIC/ANAEROBIC exercise or not already in good shape, HIGT is not for you—at least for now. If you have any doubts or concerns about whether it might be safe for you, check in with your medical professional before trying HIGT.

What It Is and How It Works
HIGT is a specialized form of interval weight training that involves short intervals of maximum intensity exercise separated short intervals of low to moderate rest periods. Because it involves briefly pushing yourself beyond the upper end of your aerobic exercise zone, it offers you several advantages that traditional steady-state exercise (where you keep your heart rate within your aerobic zone) can’t provide:

* HIGT trains and conditions both your anaerobic and aerobic energy systems. You train your anaerobic system with brief, all-out efforts, when you GROUP TOGETHER MULTIPLE EXERCISES.
* HIGT increases the amount of calories you burn during your exercise session and afterward because it increases the length of time it takes your body to recover from each exercise session.
* HIGT causes metabolic adaptations that enable you to use more fat as fuel under a variety of conditions. This will improve your athletic endurance as well as your fat-burning potential.
* HIGT appears to limit muscle loss that can occur with weight loss, in comparison to traditional steady-state cardio exercise of longer duration.
* To get the benefits HIGT, you need to push yourself past the upper end of your anaerobic zone and allow your body to replenish your anaerobic energy system during the recovery intervals.

The key element of HIGT that makes it different from other forms of interval training is that the high intensity intervals involve maximum effort, not simply a higher heart rate. There are many different approaches to HIGT, each involving different numbers of high and low intensity intervals, different levels of intensity during the low intensity intervals, different lengths of time for each interval, and different numbers of training sessions per week. If you want to use HIGT to improve performance for a particular sport or activity, you’ll need to tailor your training program to the specific needs and demands of your activity.

General HIGT Guidelines

* HIGT is designed for people whose primary concerns are boosting overall cardiovascular fitness, endurance, and fat loss, without losing the muscle mass they already have.
* Before starting any HIGT program, you should be able to exercise for at least 20-30 minutes at 70-85% of your estimated maximum heart rate, without exhausting yourself or having problems.
* Because HIGT is physically demanding, it’s important to gradually build up your training program so that you don’t overdo it.

* Work as hard as you can during the high intensity intervals, until you feel the burning sensation in your muscles indicating that you have entered your anaerobic zone. Elite athletes can usually sustain maximum intensity exercise for three to five minutes before they have to slow down and recover, so don’t expect to work longer than that.
* Full recovery takes about four minutes for everyone, but you can shorten the recovery intervals if your high intensity intervals are also shorter and don’t completely exhaust your anaerobic energy system.
* If you experience any chest pain or breathing difficulties during your HIGT workout, cool down immediately. (Don't just stop or else blood can pool in your extremities and lightheaded or faintness can occur.)
* If your heart rate does not drop back down to about 70% of your max during recovery intervals, you may need to shorten your work intervals and/or lengthen your recovery intervals.
* HIGT (including the sample program below) is not for beginner exercisers or people with cardiovascular problems or risk factors. If you have cardiovascular problems or risk factors should NOT attempt HIGT unless your doctor has specifically cleared you for this kind of exercise.

Flickr: rieshug 1's Photostream

Lots of great Speedskating photos on this Flickr site.

ChronicleLive - News - Today's Chronicle - Mother set for ‘World Cup’ of bodybuilding

http://images.icnetwork.co.uk/upl/nechronical/feb2010/7/4/sharon-madderson-77366982.jpg
FEMALE bodybuilder Sharon Madderson is pumping up in readiness for the biggest competition of her career.
For months she has been cutting down on the calories and maximising her muscle power in readiness for the prestigious event, dubbed the World Cup of bodybuilding.
Mum-of-three Sharon, 44, admits she is “excited but a bit scared” at the prospect of putting her specially-honed body on display at the Arnold Classic contest in Columbus, Ohio, next week.
Sharon – from Cramlington, Northumberland – is the first female bodybuilder from the UK to be specially invited to take part in the glamorous event, which was named after muscle-bound Hollywood superstar Arnold Schwarzenegger.
The bodybuilding competition is part of a massive four-day festival of sport, which attracts competitors from all over the world.
Sharon, who has been bodybuilding since 1999 and helps run a gym and fitness centre in Blyth, was invited to compete in the women’s amateur heavyweight physique section after being placed in an event in Slovakia last May...

Read more @ ChronicleLive - News - Today's Chronicle - Mother set for ‘World Cup’ of bodybuilding



Wednesday, February 24, 2010

Hands up dude!


Women Bodybuilding: Then & Now


Interesting take on the progression of women's bodybuilding.


What do you like about the sport now and what do you miss about it?  Post to comments.


Huge brother!

Jessie Godderz, ex Big Brother, mostrando seu físico invejável num novo ensaio fotográfico: