The following event has been added to HealthandFitnessExpos.com
NSCA Personal Trainers Conference
March 7 - 8, 2010
Bally’s Hotel
Las Vegas, NV
the NSCA brings together a diverse group of professionals from the sport science, athletic, allied health, and fitness industries. These individuals are all in pursuit of achieving a common goal—the utilization of proper strength training and conditioning to improve athletic performance and fitness. Central to its mission, the NSCA provides a bridge between the scientist in the laboratory and the practitioner in the field. By working to find practical applications for new research findings in the strength and conditioning field, the association fosters the development of strength training and conditioning as a discipline and as a profession.
For more information: www.nsca-lift.org/PTCon2010
For information on many other Health and Fitness Expos, Trade shows and conferences: http://www.healthandfitnessexpos.com
Showing posts with label Training. Show all posts
Showing posts with label Training. Show all posts
Thursday, February 18, 2010
The National Strength and Conditioning Association
What is the NSCA?
As a worldwide authority on strength and conditioning, they support and disseminate research-based knowledge and its practical application to improve athletic performance and fitness.
Who They Are
The National Strength and Conditioning Association (NSCA) is an international nonprofit educational association founded in 1978. Evolving from a membership of 76, the association now serves nearly 30,000 members in 52 countries. Drawing upon its vast network of members, the NSCA develops and presents the most advanced information regarding strength training and conditioning practices, injury prevention, and research findings.
Unlike any other organization, the NSCA brings together a diverse group of professionals from the sport science, athletic, allied health, and fitness industries. These individuals are all in pursuit of achieving a common goal—the utilization of proper strength training and conditioning to improve athletic performance and fitness.
Central to its mission, the NSCA provides a bridge between the scientist in the laboratory and the practitioner in the field. By working to find practical applications for new research findings in the strength and conditioning field, the association fosters the development of strength training and conditioning as a discipline and as a profession.
Headquartered in Colorado Springs, Colorado, the NSCA serves as a valuable resource for its members, the fitness industry, general public, and the media. The association provides a wide variety of resources and opportunities designed to strengthen, build, advance, and unify.
Volunteers
More than 500 NSCA members volunteer a total of 5,000 hours each year as member resource volunteers, committee members, state/provincial directors, and Board of Directors members.
Leadership
The nine-member Board of Directors oversees the growth and development of the entire association. The current Board collectively has more than 100 years of experience in the field and lends this great knowledge to the advancement of the association.
NaturalBodybuildingEvents.com provides the most comprehensive and up to date list of Natural Bodybuilding, Fitness and Figure Contests and Results from those organizations which actively promote a drug-free lifestyle. Also provides information on Natural Organizations, Seminars, Trainers and Competitor Resources
Tuesday, March 3, 2009
Macro Rotation for Prolonged Fat Loss
By Joe Klemczewski, PhD
One of the mantras I seem to recite daily to an unsuspecting client is the need to make sure they’re not just ready on time, but ready early. Being able to peak well for a contest is first and foremost overall condition and body composition. However, once you are in your best shape, you can improve your success by being in position to have options due to resuming a higher level of food intake. Unfortunately, many at that point are rushing to just be ready and even then may have misjudged by a couple of pounds. If there’s one common disappointment on contest day, it’s that after months of time and work, “I just didn’t quite look as lean as I thought I would at that weight.”
Being ready early is the obvious and first answer, but I’m sure I need to convince a few readers on this point. I recently read a comment by a competitor who said you don’t want to be too lean too soon…that peaking early isn’t a good thing. Peaking early is a great thing. The only time someone starts loosing muscle or looking stringy isn’t if they peaked early, but if they dieted incorrectly. Also, if a competitor is competing too long – too many shows in a year – it can get harder to maintain size, but it can be done. The answer is to manage your diet well and that starts with day one.
If you want to lose body fat with good speed, it’s not rocket science to assume you need a high enough calorie deficit, but that creates a problem. The greater the deficit the faster and sooner your metabolism shrinks. We want to lose at a strong pace, but we don’t want the ramifications of a crashing met rate. This need to be aggressive but have a way of controlling the process sets the table perfectly to sell you the same old ketogenic diet used by many. Eat no starchy carbs at all but every three days have one meal with carbs. Or maybe once a week binge on carbs for a day or even a weekend after going keto all week. This allows for the fastest fat loss possible but the carb breaks should keep the metabolism surging, right?
Ain’t gonna happen with a client of mine. Despite the fact that the carbs do what they can to rescue the metabolism from that trauma of the zero-carb diet, you would need the Jaws of Life to actually do it. Nothing strips muscle from you faster or depresses your metabolism further than ketogenic dieting. One of the greatest challenges of this tired, old diet is that not only does your met rate slow but you become so highly insulin sensitive that it you can end up storing much new fat at your carb-up periods. Complicating this is the peaking process when your body is still not able to assimilate carbs well and you can miss a chance to fill up well, but instead make it easier to spill over.
Carbs are not your enemy; as a matter of fact, they are both what stimulates your metabolism the most and spares muscle the best. The goal is to use the right amount to accomplish both. We’re back to the same conundrum. We need to limit carbs to get lean enough soon enough, but we need carbs to spare muscle and keep our metabolism high.
Decide first what level of carbs you would need for consistent fat loss. With some past experience, or just intuitively knowing if your metabolism is fast or slow, pick that happy medium that if you started at that carbohydrate and calorie level you know you would lose a pound or two per week. Now, don’t be in denial that as your body gets leaner and you get closer to that trip wire we call your metabolic set point, your metabolism will slow down. Your body is more efficient and leaner and you just don’t need as many calories – it’s normal. Keep in mind also that your body is designed to monitor fat levels in fat cells and when they get too low; your body will start conserving energy. We need to circumvent other mechanisms that can slow fat loss knowing that we all will deal with some of these natural slowdowns.
Start early and start aggressively. First, let’s get cardio out of the way. I realize most people aren’t doing much during the off-season, so don’t go from zero to warp speed instantly. Build your intensity slowly, but start the pattern of using some baseline days where you keep steady-state levels strong, but nothing you have to recover from in a training sense. Add a couple of other sessions per week where you build up to interval levels, which in reality end up being mini-leg workouts forcing you not to do them more than once or twice per week. Both are important and starting them early will peel of more body fat, will allow slightly higher levels of food, and will build a stronger metabolism for the duration.
I’ll outline three possible carb rotation patterns that can help you get going. If I want to keep carbs steady I may choose that happy medium amount that allows for a strong pace, but will still include one higher-carb day to give a nice bump to glycogen levels and thus signal my endocrine system that I’m not starving. Good things happen to the metabolism when that is achieved, BUT if you go too far, you can actually store body fat and fill your glycogen levels so completely that it takes days to even start losing body fat again. Those that mistake carb increases for justified binges…bad idea. With a slower metabolism, I actually use this one-day method myself.
When someone has a faster metabolism and guarding muscle is even more important, it may take two increases per week to keep the pace in check. Still having two to three days of lower carbs/lower food is necessary to work through glycogen and into higher levels of body fat, but the additional day can be a needed buffer. Keep in mind, however, that the goal is still to be losing so don’t let the higher days rise more than perhaps a doubling of carbs and sometimes not even that high.
For those who really struggle to lose – the unfortunate who got the short straw metabolically – all is not lost. It may take longer, especially at the end, so make sure you stay leaner all year and start sooner. Then you may need to drop carbs virtually into ketogenic levels, but not for the sustained typically time frames. You may need to eat zero starch one day, then up a little each day for three to four days, then repeat. Your higher days rescue you and your metabolism, but digging deeper into the lower amounts is necessary. Once you’ve missed being lean enough for a show or two, you’ll never forget how necessary it is to start early and plan for that slowdown at the end.
Don’t drop carbs out completely – use them to keep your muscle and keep your metabolism – but know your body type and get a purposeful, determined start. Winning isn’t just what happens on contest day; contests are won months before the national anthem is sung and the curtain goes up.
This article written originally for Natural Bodybuilding & Fitness magazine.
Joe Klemczewski, Ph.D. is a WNBF Pro who helps bodybuilders and figure competitors achieve their best condition through his unique online “Perfect Peaking” program. Dr. Joe can be contacted through his websites, www.thedietdoc.com and perfectpeaking.com.
www.NaturalBodybuildingEvents.com
All The Shows From All The Natural Organizations
All The Shows From All The Natural Organizations
Saturday, February 28, 2009
STATIONARY ROWING MACHINES OFFER A FULL-BODY WORKOUT
Come March, Kacie Laha will rise early and join her Wichita State rowing teammates on the river for their daily workouts. Until then, she and her teammates mimic the strokes they make on the water -- and compete against one another -- on indoor stationary rowing machines called ergometers, or "ergs."
But Laha and assistant coach Tori Breithaupt say indoor rowing is not just a way for competitive rowers to train in the offseason. They encourage it for anyone looking for a great way to get a full-body workout.
"You use pretty much every muscle," Breithaupt says.
Stationary rowing machines are readily available at Wichita State's Heskett Center and at most area gyms, including the YMCA branches.
Laha has always been an athlete but never rowed until she was recruited to Wichita State's team by a friend who noticed her working out hard in the gym. Now she says indoor rowing will be part of her future fitness routines even after her collegiate rowing experience is over.
"I see more (muscle) definition," Laha says, versus running. She gets cardio and strength training at the same time on the rowing machine.
At the Shocker Sprints recently, Wichita State's first indoor rowing competition, Laha finished first in her 2,000-meter heat. Because that distance is a sprint -- taking usually around 8 minutes for women -- the tension on the machine was fairly low. Laha recommends cranking up the tension when strength training is desired.
Her advice: "Just get on it and do your thing."
One thing Breithaupt appreciates about training on stationary rowing machines is that it offers individual accountability compared with rowing on the water as a team.
"It gives you personal feedback about your training," she says. "Our athletes can really see through the year that they're getting faster."
Rowing also works for any fitness level.
"As a fitness modality, you can go out for a relaxing row, or you can be very competitive," Breithaupt says.
Stephanie Lillie, another Wichita State rower, notes that unlike running, rowing is not hard on the knees.
"I compare it to swimming," she says. "It's low-impact."
Her teammate Rachel Cartwright offered tips on proper technique: "Push with your legs; don't pull with your back."
Sydney Fish, a senior at East High who belongs to the Wichita Rowing Association, is an outdoor person who has a harder time staying interested on the rowing machine. She says it is comparable to working out on a treadmill or stationary bike as far as repetition, so it helps to listen to music. On long indoor rows, DVDs are a welcome distraction.
Like Fish, Rebecca Goltry, a senior at the Independent School, prefers rowing in a boat, but she appreciates the challenge that a stationary rowing machine can provide.
"I think a workout on the erg is actually a little harder than out on the water," Goltry says. "It's focusing on how in shape you are."
Goltry plans to row next year for Kansas State and beyond.
"Rowing is a lifetime sport," she says.
Although the rowers generally love being out on actual water, they said there is one other benefit to working out on stationary machines -- not having to worry about staying balanced as they do on the boat.
For information about outdoor rowing, visit www.wichitarowing.org, the Web site for the Wichita Rowing Association.
Source - www.kansas.com
Check out the great selection of Rowing Machines at BigFitness.com
Saturday, February 21, 2009
Scales Are Bad
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:
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.
www.NaturalBodybuildingEvents.com
All the Shows from All the Natural Organizations
Evolved Athletics Open House Invitation
Evolved Athletics Open House Invitation
Learn how to EVOLVE your level of FITNESS
Date: Thursday, February 26, 2009
Time: 7:00am - 7:00pm
Location: Evolved Athletics
Street: 16120 San Carlos Blvd. Unit 4
City/Town: Cape Coral, FL
Contact Info
Phone: (239) 851-3940
Email: crossfittb@yahoo.com
Hello All,
We're finally open and we’re anxious for you to come see our brand new fitness facility. We are inviting all Lee County Fire Fighters, EMT, Law Enforcement, Coast Guard, Evolved Athletics members friends and family to join us for our open house. Stop by and check us out. If you’re up for it jump in for a free workout. Feel free to bring your friends and family. Let them share this experience with you.
Open House Dates: ( 2-26-2009, 2-28-09, 3-5-2009 & 3-7-2009 )
Open House Hours: (7am-10am, 11am-2pm and 5pm-7pm)
Please call 239-851-3940 or email crossfittb@yahoo.com to RSVP your time/date to visit.
Not into CrossFit training? That’s OK. We also offer Powerlifting & Strength Training, Powerlifting Competitions, Olympic Lifting, Kettlebell Training, Kettlebell Certification Seminars, Sports Conditioning and Plyometric Training, Martial Arts and Boot Camps.
We also offer Sports Stretch, Sports Massage and one on one personal training by appointment.
You're membership covers all Team Group Training each month. You pick the training, you pick the days and times that fit your schedule and we’ll help you reach your goals.
Inquire about our special discounts:
Brand New 3038 sqft facility located at 16120 San Carlos Blvd. Unit 4 Ft. Myers, Fl. 33908
Membership covers unlimited Team Group Training all month
More hours and programs
New trainers and therapists on staff
Over $40,000.00 of new equipment
Call 239-851-3940 or email crossfittb@yahoo.com to RSVP!
We look forward to working with you soon,
Jeremy Barnett, Founder
For more information: www.CF-TB.com or www.EvolvedAthleticsFL.blogspot.com
Learn how to EVOLVE your level of FITNESS
Date: Thursday, February 26, 2009
Time: 7:00am - 7:00pm
Location: Evolved Athletics
Street: 16120 San Carlos Blvd. Unit 4
City/Town: Cape Coral, FL
Contact Info
Phone: (239) 851-3940
Email: crossfittb@yahoo.com
Hello All,
We're finally open and we’re anxious for you to come see our brand new fitness facility. We are inviting all Lee County Fire Fighters, EMT, Law Enforcement, Coast Guard, Evolved Athletics members friends and family to join us for our open house. Stop by and check us out. If you’re up for it jump in for a free workout. Feel free to bring your friends and family. Let them share this experience with you.
Open House Dates: ( 2-26-2009, 2-28-09, 3-5-2009 & 3-7-2009 )
Open House Hours: (7am-10am, 11am-2pm and 5pm-7pm)
Please call 239-851-3940 or email crossfittb@yahoo.com to RSVP your time/date to visit.
Not into CrossFit training? That’s OK. We also offer Powerlifting & Strength Training, Powerlifting Competitions, Olympic Lifting, Kettlebell Training, Kettlebell Certification Seminars, Sports Conditioning and Plyometric Training, Martial Arts and Boot Camps.
We also offer Sports Stretch, Sports Massage and one on one personal training by appointment.
You're membership covers all Team Group Training each month. You pick the training, you pick the days and times that fit your schedule and we’ll help you reach your goals.
Inquire about our special discounts:
Brand New 3038 sqft facility located at 16120 San Carlos Blvd. Unit 4 Ft. Myers, Fl. 33908
Membership covers unlimited Team Group Training all month
More hours and programs
New trainers and therapists on staff
Over $40,000.00 of new equipment
Call 239-851-3940 or email crossfittb@yahoo.com to RSVP!
We look forward to working with you soon,
Jeremy Barnett, Founder
For more information: www.CF-TB.com or www.EvolvedAthleticsFL.blogspot.com
www.NaturalBodybuildingEvents.com
All the Shows from All the Natural Organizations
Tuesday, February 17, 2009
The Ideal Body Measurements
The Ideal Body Measurements
By Tom Venuto, CSCS, NSCA-CPT
http://www.BurnTheFat.com
I’m often asked what my body measurements are and/or what are the ideal measurements for a bodybuilder or a classical muscular male physique. Believe it or not, there are actually many formulas for determining the “ideal body proportions.” On the other hand, you might want to take them with a grain of salt…
QUESTION: Tom, there is one thing that I really would like to know – your measurements. You have a physique that (in my opinion) is ideal and your photos are a real inspiration to me. I am able to move up in weight gradually with my workouts, so I know I am building muscle, but I never have a measurement to shoot for – e.g. biceps, chest, waist, hips, etc. Also, it seems like certain ratios (for example, chest to waist ratio, and maybe there are others?), would be helpful also. My thinking is that if my waist and hips are “growing” faster than my chest, then that might be an indicator that I am gaining fat where it likes to show up first (hips and waist). The measurements I have of myself are: chest, waist, hips, biceps, forearms, thighs, calves. Thank you.
ANSWER: Personally, I no longer take my measurements, although I did regularly when I was a teenager. I do, however think it’s a great way to chart progress. Circumference measurements give you feedback about how well your training (and nutrition) regimen are working and let’s you catch yourself if certain body parts are lagging behind others, or in the case of waist and hips, if you’re gaining body fat.
The waist measurement is an important one, because when your waist circumference is going down, you know your overall body fat is going down. Also, when your waist shrinks even a little bit, it tends to completely change the way you look – even if you don’t gain any muscle, a narrow waist creates an illusion of broader shoulders. Abdominal fat and a large waist measurement is also a health risk.
There have been all kinds of different formulas proposed over the years for the “ideal proportions”, but I never aimed for a certain measurement myself. Bodybuilding is a very visual sport. The judges don’t come up on stage and measure your arms in a bodybuilding contest – you are judged on appearance.
I’ve always gone after a certain “look” as opposed to a certain measurement. I cut out photos of bodybuilders whose physiques I admire and want to emulate and rather than having a measurement in mind, I always have a picture of my ideal in mind.
On top of a solid base of muscle size, I simply work towards symmetry, so all muscles are developed equally, with no single muscle groups that are out of proportion compared to others - for example, a huge chest and rib cage with small arms looks silly - huge arms and small legs looks un-symmetrical as well.
I’m not all that hung up on weighing a certain amount either, although I do weigh myself regularly. The main reason I monitor my weight closely is because in the off season, I’m always interested in gaining more lean body mass and prior to competition I have to make a weight class (middleweight has a 176 1/4 lbs cutoff. )
I’m 5’ 8” tall and I weigh 174-176 for competitions. That is very much a “false” weight, however, because I easily lose 6-10 pounds of water weight in the three days before a contest. By the Monday after a Saturday contest, my weight is usually back up to 180-184 or so. Off season, I weigh about 195-200 lbs. My off season body fat is usually around 9-10% and before contests it’s around 4%.
Years ago I do remember measuring my arms and they were 17 1/2” cold and 18” pumped. That was a long time ago. I would imagine they’re bit larger now, but who knows. My waist is 31-32” most of the year, even smaller before contests (last notch on the lifting belt!)
These are somewhat typical off season / pre contest height, weight and body fat measurements for a natural bodybuilder. In the professional and open federations (not drug tested), those weights and measurements might be considered “small.” However, a 17-18 inch arm on a lean and proportionate body can look very impressive.
Steve Reeves for example, was known as one of the most symmetrical and aesthetically pleasing bodybuilders of all time, even though he was not “huge” by today’s standards.
Reeves wrote about ideal measurements frequently and was always striving for his idea of perfection in this regard (and came close to achieving his own personal ideal). One of his criteria for ideal proportions included having his arms, calves and neck measure the same.
Steve Reeves Measurements:
Arms: 18.5 inches
Calves: 18.5 inches
Neck: 18.5 inches
Thighs: 27 inches
Chest: 54 inches
Waist: 30 inches
In his “classic physique” book, Reeves said his formula for “ideal proportions” was as follows:
Muscle to bone ratios:
Arm size= 252% of wrist size
Calf size= 192% of ankle size
Neck Size= 79% of head size
Chest Size= 148% of pelvis size
Waist size= 86% of pelvis size
Thigh size= 175% of knee size
Steve Reeves’ height and weight chart for a bodybuilder (natural):
5’5” 160lbs
5’6” 165lbs
5’7” 170lbs
5’8” 175lbs
5’9” 180lbs
5’10” 185lbs
5’11” 190lbs
6’0” 200lbs
6’1” 210lbs
6’2” 220lbs
6’3” 230lbs
6’4” 240lbs
6’5” 250lbs
In the book Brawn, Stuart McRobert published the old “John McCallum formula for “challenging yet realistic” measurements for “hard gainers. His formula is based on wrist measurement and was also published in the book Super Squats:
John McCallum’s realistic measurement ideals for hard gainers"
1. 6.5 times your wrist gives chest girth
2. 85% of the chest girth produces the hips
3. Take 70% of the chest girth for the waist
4. 53% of the chest gives the thigh girth
5. The neck size is 37% of the chest
6. 36% of the chest produces the upper arm girth
7. The calves come out a little less at 34%
8. The forearms get 29% of the chest measurement
Incidentally, McRobert’s book Brawn has an entire chapter called “expectations” which discusses the truth about measurement claims.
I find all these measurement ideals very interesting, but personally I take them with a grain of salt.
Be careful with some of the formulas for “ideal measurements”, because if they were based on steroid using and or pro bodybuilders, you may get discouraged by trying to pursue an impossible goal for a natural bodybuilder or the measurements of someone with a totally different bone structure than you have.
Measurements - especially arm measurements - are also frequently exaggerated. Twenty inch arms, for example, are rare and when you actually see them in person, you realize just how massive they really are. But somehow beginners and natural athletes get the idea in their head that bodybuilding success means 250 pounds and a 20 inch arm.
The truth is, a 17 to 18 inch arm on a ripped 175-180 pound physique with excellent balance, symmetry and proportion can look much larger than it really is – it’s an optical illusion of sorts.
Some of these guidelines for “ideal proportions” are the “Grecian” or “classical” ideals while others are ideals for bodybuilders. In either case, keep in mind they are subjective – they’re just someone else’s opinion of what is an ideal measurement. The only opinion that matters in the end is your own.
Train hard and expect success,
Tom Venuto, NSCA-CPT, CSCS
Lifetime Natural Bodybuilder
http://www.BurnTheFat.com
About the Author:
Tom Venuto is a natural bodybuilder, certified personal trainer and freelance fitness writer. Tom is the author of "Burn the Fat, Feed The Muscle,” which teaches you how to get lean without drugs or supplements using secrets of the world's best bodybuilders and fitness models. Learn how to get rid of stubborn fat and increase your metabolism by visiting: http://www.BurnTheFat.com
By Tom Venuto, CSCS, NSCA-CPT
http://www.BurnTheFat.com
I’m often asked what my body measurements are and/or what are the ideal measurements for a bodybuilder or a classical muscular male physique. Believe it or not, there are actually many formulas for determining the “ideal body proportions.” On the other hand, you might want to take them with a grain of salt…
QUESTION: Tom, there is one thing that I really would like to know – your measurements. You have a physique that (in my opinion) is ideal and your photos are a real inspiration to me. I am able to move up in weight gradually with my workouts, so I know I am building muscle, but I never have a measurement to shoot for – e.g. biceps, chest, waist, hips, etc. Also, it seems like certain ratios (for example, chest to waist ratio, and maybe there are others?), would be helpful also. My thinking is that if my waist and hips are “growing” faster than my chest, then that might be an indicator that I am gaining fat where it likes to show up first (hips and waist). The measurements I have of myself are: chest, waist, hips, biceps, forearms, thighs, calves. Thank you.
ANSWER: Personally, I no longer take my measurements, although I did regularly when I was a teenager. I do, however think it’s a great way to chart progress. Circumference measurements give you feedback about how well your training (and nutrition) regimen are working and let’s you catch yourself if certain body parts are lagging behind others, or in the case of waist and hips, if you’re gaining body fat.
The waist measurement is an important one, because when your waist circumference is going down, you know your overall body fat is going down. Also, when your waist shrinks even a little bit, it tends to completely change the way you look – even if you don’t gain any muscle, a narrow waist creates an illusion of broader shoulders. Abdominal fat and a large waist measurement is also a health risk.
There have been all kinds of different formulas proposed over the years for the “ideal proportions”, but I never aimed for a certain measurement myself. Bodybuilding is a very visual sport. The judges don’t come up on stage and measure your arms in a bodybuilding contest – you are judged on appearance.
I’ve always gone after a certain “look” as opposed to a certain measurement. I cut out photos of bodybuilders whose physiques I admire and want to emulate and rather than having a measurement in mind, I always have a picture of my ideal in mind.
On top of a solid base of muscle size, I simply work towards symmetry, so all muscles are developed equally, with no single muscle groups that are out of proportion compared to others - for example, a huge chest and rib cage with small arms looks silly - huge arms and small legs looks un-symmetrical as well.
I’m not all that hung up on weighing a certain amount either, although I do weigh myself regularly. The main reason I monitor my weight closely is because in the off season, I’m always interested in gaining more lean body mass and prior to competition I have to make a weight class (middleweight has a 176 1/4 lbs cutoff. )
I’m 5’ 8” tall and I weigh 174-176 for competitions. That is very much a “false” weight, however, because I easily lose 6-10 pounds of water weight in the three days before a contest. By the Monday after a Saturday contest, my weight is usually back up to 180-184 or so. Off season, I weigh about 195-200 lbs. My off season body fat is usually around 9-10% and before contests it’s around 4%.
Years ago I do remember measuring my arms and they were 17 1/2” cold and 18” pumped. That was a long time ago. I would imagine they’re bit larger now, but who knows. My waist is 31-32” most of the year, even smaller before contests (last notch on the lifting belt!)
These are somewhat typical off season / pre contest height, weight and body fat measurements for a natural bodybuilder. In the professional and open federations (not drug tested), those weights and measurements might be considered “small.” However, a 17-18 inch arm on a lean and proportionate body can look very impressive.
Steve Reeves for example, was known as one of the most symmetrical and aesthetically pleasing bodybuilders of all time, even though he was not “huge” by today’s standards.
Reeves wrote about ideal measurements frequently and was always striving for his idea of perfection in this regard (and came close to achieving his own personal ideal). One of his criteria for ideal proportions included having his arms, calves and neck measure the same.
Steve Reeves Measurements:
Arms: 18.5 inches
Calves: 18.5 inches
Neck: 18.5 inches
Thighs: 27 inches
Chest: 54 inches
Waist: 30 inches
In his “classic physique” book, Reeves said his formula for “ideal proportions” was as follows:
Muscle to bone ratios:
Arm size= 252% of wrist size
Calf size= 192% of ankle size
Neck Size= 79% of head size
Chest Size= 148% of pelvis size
Waist size= 86% of pelvis size
Thigh size= 175% of knee size
Steve Reeves’ height and weight chart for a bodybuilder (natural):
5’5” 160lbs
5’6” 165lbs
5’7” 170lbs
5’8” 175lbs
5’9” 180lbs
5’10” 185lbs
5’11” 190lbs
6’0” 200lbs
6’1” 210lbs
6’2” 220lbs
6’3” 230lbs
6’4” 240lbs
6’5” 250lbs
In the book Brawn, Stuart McRobert published the old “John McCallum formula for “challenging yet realistic” measurements for “hard gainers. His formula is based on wrist measurement and was also published in the book Super Squats:
John McCallum’s realistic measurement ideals for hard gainers"
1. 6.5 times your wrist gives chest girth
2. 85% of the chest girth produces the hips
3. Take 70% of the chest girth for the waist
4. 53% of the chest gives the thigh girth
5. The neck size is 37% of the chest
6. 36% of the chest produces the upper arm girth
7. The calves come out a little less at 34%
8. The forearms get 29% of the chest measurement
Incidentally, McRobert’s book Brawn has an entire chapter called “expectations” which discusses the truth about measurement claims.
I find all these measurement ideals very interesting, but personally I take them with a grain of salt.
Be careful with some of the formulas for “ideal measurements”, because if they were based on steroid using and or pro bodybuilders, you may get discouraged by trying to pursue an impossible goal for a natural bodybuilder or the measurements of someone with a totally different bone structure than you have.
Measurements - especially arm measurements - are also frequently exaggerated. Twenty inch arms, for example, are rare and when you actually see them in person, you realize just how massive they really are. But somehow beginners and natural athletes get the idea in their head that bodybuilding success means 250 pounds and a 20 inch arm.
The truth is, a 17 to 18 inch arm on a ripped 175-180 pound physique with excellent balance, symmetry and proportion can look much larger than it really is – it’s an optical illusion of sorts.
Some of these guidelines for “ideal proportions” are the “Grecian” or “classical” ideals while others are ideals for bodybuilders. In either case, keep in mind they are subjective – they’re just someone else’s opinion of what is an ideal measurement. The only opinion that matters in the end is your own.
Train hard and expect success,
Tom Venuto, NSCA-CPT, CSCS
Lifetime Natural Bodybuilder
http://www.BurnTheFat.com
About the Author:
Tom Venuto is a natural bodybuilder, certified personal trainer and freelance fitness writer. Tom is the author of "Burn the Fat, Feed The Muscle,” which teaches you how to get lean without drugs or supplements using secrets of the world's best bodybuilders and fitness models. Learn how to get rid of stubborn fat and increase your metabolism by visiting: http://www.BurnTheFat.com
Friday, February 13, 2009
Pre Workout and Post Workout Tips
Pre Workout and Post Workout Tips
By Julio A. Salado, NASM & NSCA C.P.T
Recovery and Regeneration- Post workout strategies to optimize the body's natural ability to process excess post oxygen consumption and the specific adaptation on imposed demands- In other words, strategies that are conducive to body fat loss and increase lean muscle mass.
2 options for pre-workout nutrition:
2 hours before cardiovascular training or strength training- eat a meal consiting of complex carbohydrates- e.g. fiber, whole wheat, vegatables and also include protein (nutrient balance is crucial)
* this increases glucose levels that can be used for our workout and essential for maximal strength- muscle endurance is more efficient when supplied with preworkout fuel. ( meal shake supplement is ok too) note the calories and adjust according to your goal.
OR
* 1 hour before workout- eat 1-2 fruits e.g bananas, apple, pear- this will spike glucose levels that can be used to begin our workout. Any nutrient dense food preferablly fruit will suffice. A list of nutrient dense foods can be found on my Nutrition Journal Log (see link below)
Post Workout nutrition - After a strength or endurance based workout that lasts more than 60 minutes it is recommended to consume a complete protein meal ( balance nutrients according to nutrition plan) This meal needs to be consumed within 90 minutes of post workout. The muscle at this time is seeking replenishment of glycogen to regenerate. Immediate supply of protein meal or meal shake will increase recovery from 30%-60%!
7 essential nutrients. for healthy living- Note the percentage of daily intake.
1. Carbohydrates - the body's main source of energy. Limit simple carbs and eat more complex carbohydrates. Daily caloric intake range 55%-60% <4 calories per gram>
2. Protein - essential for building and repairing muscle tissue.
Daily caloric intake range 15%-25% <4 calories per gram>
3. Fats - our body uses it for energy and insulation. Limit saturated fats to less than 30% and unsaturated fats to less than 10% of Daily caloric intake <9 calories per gram>
4. Fiber - lowers cholesterol- promotes healthy elimination, consume both insoluble and soluble fiber. Daily intake range 20-30 grams.
5. Vitamins- catalyze body's chemical reaction
6. Minerals- regulates body process
7. Water- regulates body temperature, best liquid for hydration unless workout exceed 90 minutes then sports drink with electrolytes.
Information on 3 under-reported nutrients:
Water- We must stay well hydrated this enables the body's natural functions to occur quickly and efficiently. Energy metabolism and drinking plenty of water will promote a increase in our metabolic rate and help with feelings of satiation. A minimuim intake is to drink 1 ounce of water for every 2 pounds of body weight.
Fiber- Regulates metabolism and digestiion- we need this nutrient for efficient absorption and elimination. Also helps to prevent heart disease and certain cancer.
Omega-3 : Essential fatty acids are important building blocks of our cell membranes, and neurological systems. They play a critical role in many functions in the body and are essential for good health including our cardiovascular, heart, inflammation of muscles and homeostasis (complete body balance)
Sample of list of foods that promotes cardiovascular, nervous and digestive system efficiency (liver, intestines, kidneys,heart etc)
• Yogurt, Banana, Pear , Peach Grapes, Orange , Berries
• Watermelon, Raisins, Carrots, Celery, Broccoli,
• Granola , Salmon, Tuna, Soy , Beans, Mushroom,
• Garlic, Artichokes, Beets, Honey, Tomato
• Green or red peppers, 100% Whole wheat, Oatmeal
• Pure bran muffins, Spinach, Sweet potato , Broth-based vegetable soup
• Skim and low-fat milk, Soy Milk, Rice Milk
Without a structured balanced nutrition program we can barely be meeting the body's transformation requirement to see any results. Nutrition in combination with a strength and conditioning program is the most effective way to turn your body into a fat burning machine. It is the most productive form of exercise for functional daily life activities and overall health.
There are no secrets when training with me, I will give you 110% in all aspects of your training program
Author:
Julio A. Salado, NASM & NSCA C.P.T.
Founder - Fitness Foundry designed for healthy living©.
email: juliosalado@fitnessfoundry.net
http://www.fitnessfoundry.net
By Julio A. Salado, NASM & NSCA C.P.T
Recovery and Regeneration- Post workout strategies to optimize the body's natural ability to process excess post oxygen consumption and the specific adaptation on imposed demands- In other words, strategies that are conducive to body fat loss and increase lean muscle mass.
2 options for pre-workout nutrition:
2 hours before cardiovascular training or strength training- eat a meal consiting of complex carbohydrates- e.g. fiber, whole wheat, vegatables and also include protein (nutrient balance is crucial)
* this increases glucose levels that can be used for our workout and essential for maximal strength- muscle endurance is more efficient when supplied with preworkout fuel. ( meal shake supplement is ok too) note the calories and adjust according to your goal.
OR
* 1 hour before workout- eat 1-2 fruits e.g bananas, apple, pear- this will spike glucose levels that can be used to begin our workout. Any nutrient dense food preferablly fruit will suffice. A list of nutrient dense foods can be found on my Nutrition Journal Log (see link below)
Post Workout nutrition - After a strength or endurance based workout that lasts more than 60 minutes it is recommended to consume a complete protein meal ( balance nutrients according to nutrition plan) This meal needs to be consumed within 90 minutes of post workout. The muscle at this time is seeking replenishment of glycogen to regenerate. Immediate supply of protein meal or meal shake will increase recovery from 30%-60%!
7 essential nutrients. for healthy living- Note the percentage of daily intake.
1. Carbohydrates - the body's main source of energy. Limit simple carbs and eat more complex carbohydrates. Daily caloric intake range 55%-60% <4 calories per gram>
2. Protein - essential for building and repairing muscle tissue.
Daily caloric intake range 15%-25% <4 calories per gram>
3. Fats - our body uses it for energy and insulation. Limit saturated fats to less than 30% and unsaturated fats to less than 10% of Daily caloric intake <9 calories per gram>
4. Fiber - lowers cholesterol- promotes healthy elimination, consume both insoluble and soluble fiber. Daily intake range 20-30 grams.
5. Vitamins- catalyze body's chemical reaction
6. Minerals- regulates body process
7. Water- regulates body temperature, best liquid for hydration unless workout exceed 90 minutes then sports drink with electrolytes.
Information on 3 under-reported nutrients:
Water- We must stay well hydrated this enables the body's natural functions to occur quickly and efficiently. Energy metabolism and drinking plenty of water will promote a increase in our metabolic rate and help with feelings of satiation. A minimuim intake is to drink 1 ounce of water for every 2 pounds of body weight.
Fiber- Regulates metabolism and digestiion- we need this nutrient for efficient absorption and elimination. Also helps to prevent heart disease and certain cancer.
Omega-3 : Essential fatty acids are important building blocks of our cell membranes, and neurological systems. They play a critical role in many functions in the body and are essential for good health including our cardiovascular, heart, inflammation of muscles and homeostasis (complete body balance)
Sample of list of foods that promotes cardiovascular, nervous and digestive system efficiency (liver, intestines, kidneys,heart etc)
• Yogurt, Banana, Pear , Peach Grapes, Orange , Berries
• Watermelon, Raisins, Carrots, Celery, Broccoli,
• Granola , Salmon, Tuna, Soy , Beans, Mushroom,
• Garlic, Artichokes, Beets, Honey, Tomato
• Green or red peppers, 100% Whole wheat, Oatmeal
• Pure bran muffins, Spinach, Sweet potato , Broth-based vegetable soup
• Skim and low-fat milk, Soy Milk, Rice Milk
Without a structured balanced nutrition program we can barely be meeting the body's transformation requirement to see any results. Nutrition in combination with a strength and conditioning program is the most effective way to turn your body into a fat burning machine. It is the most productive form of exercise for functional daily life activities and overall health.
There are no secrets when training with me, I will give you 110% in all aspects of your training program
Author:
Julio A. Salado, NASM & NSCA C.P.T.
Founder - Fitness Foundry designed for healthy living©.
email: juliosalado@fitnessfoundry.net
http://www.fitnessfoundry.net
For more Bodybuilding & Fitness articles
http://www.naturalbodybuildingevents.com/articles.htm
Do you want a Summer Six-pack? It's more than working out! Find out what it takes!
Monday, October 27, 2008
Maximum Muscle Mass eBook by Morris Mendez
"ATTENTION! FOR "SKINNY GUYS WHO CAN'T BUILD MUSCLE MASS"
Are you following the so called "experts" advice and still not gaining the muscle you want?"
Discover The Amazing Secrets Of A Pro Natural Bodybuilder That Gained So Much Muscle Mass He's Actually Been Accused Of Taking Steroids
So, how exactly do you pack on solid muscle mass as fast as possible?
With Morris Mendez's New Program - Maximum Muscle Mass. Find Out What Others Are Saying About It This Muscle Mass Building System.
Fellow athletes, First I would like say hello and Thank You to all of the viewers out there and I am extremely excited about the debut of the Morris Mendez’s new eBook “Maximum Muscle Mass”. If you love lifting weights like all of us here at Fitness Atlantic I know you are going to enjoy the book.
I have had the chance to become great friends with Mo Mendez and hope you get the chance to know him as I do. He loves the sport of bodybuilding and everything that goes with it from the training, nutrition and sports supplements. I am happy to promote the Maximum Muscle Mass book as it is filled with 180 pages of useful information for athletes to follow.
All the titles, shows, photos, and videos are not as fulfilling as helping other athletes realize their dreams and succeed.
Looking to be more fit then you were in 2007? Let Bodybuilding.com provide everything from workout plans to nutritional supplements.
Thursday, October 23, 2008
Contest Prep Trainers Contact List
NaturalBodybuildingEvents.com has added a Contest Prep Trainers Contact List to their site. You can see this list here:
http://www.naturalbodybuildingevents.com/trainers.html
The NaturalBodybuildingEvents.com COntest Prep Contact List was created to help competitors locate a personal trainer in their areas who specialize in Bodybuilding, Fitness and/or Figure Prep.
Any trainer who offers Contest Prep Training as part of their training services is invited to add their trainer information to this contact list.
To be added to the Trainers Contact List, please forward the following information to naturalbodybuildingevents@yahoo.com
1. Name
2. Business Name
3. Location
4. Services Provided
5. Qualifications
6. COntact info
7. Website
There is no charge to be added to the list, but NaturalBodybuildingEvents.com does ask that trainers do a link exchange if they have a website.
Thursday, October 16, 2008
NaturalBodybuildingEvents.com
Hello,
I'd like to let you know about our site -
http://www.NaturalBodybuildingEvents.com
NaturalBodybuildingevents.com is the most comprehensive Natural Bodybuilding, Figure and Fitness Event schedule on the web. On NaturalBodybuildingEvents.com you
will find:
Natural Bodybuilding Event Schedule
Professional Natural Bodybuilding schedule
International Natural Bodybuilding Schedule
Natural Event results
Natural Bodybuilding organizations
Competitor Resources
Contest Prep Trainers list
Competitor Profiles and Photos
Seminars and Camps
This site was created as a resource for Natural Competitors, Trainers, Promoters and Spectators. If you would like to add information to any of the sections of the site, please contact us at the email below.
Thanks!
http://www.NaturalBodybuildingEvents.com
NaturalBodybuildingEvents@yahoo.com
Looking to be more fit then you were in 2007? Let Bodybuilding.com provide everything from workout plans to nutritional supplements.
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