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Abs Are Made In The Kitchen, Not The Gym

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AbQueenPeople ask me all the time how they can get their abs to look as defined as mine, assuming that I will give them an abdominal exercise regimen which will deliver guaranteed abs of steel. Instead, I tell them that what they eat is the key to whether their midsections look like washboards or more like barrels. While it is true that some abdominal muscle development is necessary for that chiseled look, I will never advocate ridiculous amounts of abdominal crunches, especially for the average person, nor will I overlook the importance of diet.

I admit that I am a bit of a genetic freak in the abdominal department, and have even forgone training my abs for many months at a time in an effort to get those crosscuts to flatten out a bit. It is also a rare thing for me to blast my abs with an extensive routine. But I also know that if I eat a lot of bad foods over the span of several days, my abs will go into hiding and all those deep cross cuts will disappear. So when I say that diet is key, and that abs are made in the kitchen, I know first hand that this is the truth.

What are the foods one must avoid in order to maintain good abdominal definition? Here is a list of some of the worst offenders:

SUGAR and all sugary foods
Saturated fat in general
Cheese
Processed meats
Any foods with a high salt content
Breads and wraps made with white enriched flour
Alcohol

I can guarantee that if you are eating these foods regularly, you will never see chiseled abs pop to the surface, no matter how many abdominal crunches you do. If you stick to clean foods, you will have a much better chance of coaxing that abdominal definition to come out. Stick to lean meats, fresh vegetables, whole grains, healthy fats such as olive oil and avocado, and make sure to drink plenty of water.

Why White Foods Are So Bad For You

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sugar

Though there are some white foods which are found in nature and which have great health benefits (eggs, cauliflower, onions and turnips are a few examples), there are a number of white foods which sit on grocery shelves which are highly processed and refined and which should be avoided as much as possible.

Examples of white foods which should be avoided are:

Enriched White Flour
White Rice
White Pasta
White Bread
Crackers
Table Sugar
Refined Salt

One of the reasons why the flour which is used in processed foods is usually enriched is because fiber, vitamins and minerals are stripped during the refining process of the grain. In addition, processed grains and table sugar are absorbed very rapidly, causing a sharp increase in insulin release with a corresponding crash, resulting in hunger pangs and cravings, not to mention adversely affecting one’s health over the course of time. In case you didn’t know, the average carbonated soda has 10 to 12 teaspoons of table sugar. According to the American Heart Association, an average of 22 teaspoons of sugar is consumed daily by the average American. Sugar in any form provides very few nutrients, and that is why it is described as providing “empty” calories.

Another white food which may be included on the do-not-eat list is dairy. The dairy industry often uses hormones and antibiotics in raising the cows, which then can cause weight gain, hormonal imbalance, inflammation, allergies and digestive issues in humans. I have seen a fair number of patients who dealt with chronic pain and inflammation which abated once they eliminated dairy products from their diets.

I honestly believe that everyone should examine all foods which are currently in the pantry or elsewhere in the kitchen, disposing of any processed foods. Once this purge is completed, it is critical to read nutrition labels when shopping at the grocery store and to avoid purchasing foods which have ingredients on the above list.

Foam Rollers

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foam-roller-blackIf you have not used a foam roller to massage tight muscles before, you might want to explore their ability to release muscle tension. When you use a foam roller, your body weight provides the pressure which releases tension in tight muscles on the back, legs and other body regions. These clever rollers can also be used during exercise to increase balance. There is a wide selection of firmness, size, and shape available in foam rollers today, each designed for different tasks or body regions.

If you are primarily interested in using a foam roller for releasing tension knots in your muscles, you probably should opt for a greater degree of firmness. Foam rollers are usually color coded according to firmness, with the following designations:

WHITE – The softest
BLUE or GREEN – Moderate density
BLACK – The firmest

If you are truly new to foam rolling, you might want to start with a white one, then switch up to a greater degree of firmness later. However, if you are like me and need a good amount of pressure to release muscle tension, the other colors will confer greater firmness and also will be more sturdy and durable. You should also select a firmer roller if you plan to use it often, and if you plan to lie on it frequently during exercise.

As for shape, you may choose a half-dome roller so that the roller will not roll out from under you, or you may choose a full-dome roller if you really want to manipulate tense tissues by rolling on it while using the weight of your body. If you plan to take a roller with you to the gym, pilates or yoga classes, you can purchase a roller which is shorter in length, perhaps 12 or 24 inches as opposed to the full 36 inch length which is most commonly seen.

Natural Libido Enhancers

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(original post can be found here:http://www.rxmuscle.com/blogs/the-lab-supplement-school/8399-natural-libido-enhancers.html

Rock DickTestosterone is responsible not only for optimal muscle mass, it is also vital for sexual drive and function. For those of you who compete, chances are that you are already consuming several of the foods, minerals and herbs which are known to enhance testosterone production, but let’s review them here. If you are having issues with a lagging libido, you might want to add a couple of substances that are not yet in your regimen.

ZINC: This mineral has an essential role in testosterone production, and for this reason EVERY man (barring any medical contraindication) should make sure that he consumes enough zinc to maintain normal levels in the body. The most readily absorbed form of zinc is found in animal protein, which is normally consumed in large quantities by people in the bodybuilding and fitness industries. Another well known source of zinc is oysters, but these are not usually consumed on a regular basis. You may wish to supplement your animal protein intake with zinc tablets or capsules to ensure optimal levels of zinc.

L-ARGININE: This amino acid is also referred to as Nature’s Viagra due to its support of nitric oxide release during sexual arousal. Perhaps you may have noticed a sexual surge when pumping iron at the gym and pounding your pre-workout matrix. You can thank l-arginine for that surge since it maximizes nitric oxide release and thus blood vessel dilation EVERYWHERE in the body. That translates to firmer erections in the bedroom. Great food sources of l-arginine include red meat, poultry, salmon, garlic, oatmeal, nuts, beans and dairy products.

MACA: This herb has been used for centuries to increase sex drive and function.

HORNY GOAT WEED: This potent herb is quite effective at increasing libido with little to no side effects.

MUIRA PAUMA: Another herb known for enhancing the libido.

GINSENG: Enhances libido.

YOHIMBINE HCL: I am not a huge fan of yohimbine due to its side effects (gastrointestinal upset, sudden blood pressure drops, nausea), but it can be effective in increasing blood flow to the genitals. Make sure to look for the pharmaceutical grade product if you choose to use this substance. Take 5 to 10 milligrams three times daily.

TRIBULUS: This is also known as devil’s Weed, and has been used for many years as a natural libido booster. Tribulus contains saponins which stimulate the production of luteinizing hormone in the pituitary gland, thus supporting the body’s production of testosterone. However, the general consensus is that tribulus does not have an appreciable effect on boosting testosterone levels, but it still has a positive effect on libido.

ASPARAGUS: Many of you are aware of the diuretic effect of this vegetable, but asparagus is also a rich source of vitamin E, which enhances sex hormone production. Asparagus also triggers production of histamine which facilities orgasm.

AVOCADOS: This fruit is not only rich in healthy fats, it is also loaded with folic acid, vitamin B6 and potassium, all of which support optimal androgen production.

BANANAS: Bananas are rich in bromelain which enhances libido and may help with erectile dysfunction.

CELERY: This vegetable increases androstenone and androstenol in a man’s sweat and also increases the patency (decreases risk of clogging) in the arteries.

CHOCOLATE: I had to include this despite the fact that it is not the most contest friendly substance. Chocolate is rich in arginine, which increases nitric oxide levels in the body and supports strong erections. It also supports feelings of sexual desire by supporting dopamine secretion via a substance called phenylethylamine.

When Your Age Doesn’t Match Who You Are

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Jane Fonda 2013I never really believed that age discrimination existed until I was edged out of certain opportunities simply by virtue of how many years I have been on the planet. Is our society so shallow and youth obsessed that a chronological marker will be be so easily and quickly used to omit people from the mix? This seems so off-kilter in our aging population.

Recently Jane Fonda was recently seen on the red carpet looking absolutely dazzling at the ripe old age of 75. Yet all the haters had to comment on how she had work done. Honestly, who CARES if she had work done? She looks incredible. What people choose to have in the way of surgical intervention is their business and if it boosts their self-confidence, then I am all for it. It certainly does not look like Jane Fonda cares one bit about being a so-called senior citizen.

Ask me how old I feel on a daily basis and I will tell you that I honestly feel like I am about 31 or 32. I do NOT feel my age at all. Thanks to decent genetics, clean food, and regular exercise, I also don’t look anywhere close to my age. So please do not judge me on the basis of what shows on my driver’s license. That is just plain shallow.

Why Do Some Competitors Quit Competing?

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Women's Physique LadiesI love the drive that competitors have and certainly understand it first-hand. There is something exhilarating about preparing for a contest that no other goal delivers for me, so I plan to continue competing for as many years as I possibly can. However, I have spoken with people who have chosen to abandon the stage for a multitude of reasons, which I will discuss here.

Contest Placings: Some individuals get so fed up and discouraged by poor contest placings that they decide to throw in the towel after a while. Those who are realistic will acknowledge their own shortcomings as competitors and harbor a positive attitude, while others may harbor resentment over being passed over by opponents who usually have won their placings fairly.

Not Into It: Though it surprises a contest addict like me to hear, some people have told me that after doing one or several contests, they realized that competing wasn’t something that resonated with them.

Cost: I will tell you honestly that it is VERY costly to compete. Even a local contest has expenses which include entry fees, tan, suit, and accessories. Expenses can become dramatically higher if you factor in makeup and hair services, coaching and training, posing sessions, food, and supplements. If you travel for contests, there are numerous travel expenses which include flight, hotel, rental car, bag fees, gym fees, and incidentals. Believe me, it all adds up. So I am not surprised when people step back from competing for financial reasons.

Physical Demands: It is a challenge to keep up with the intensity of training and cardio which molds a physique into contest-ready shape. Injuries and illness can put roadblocks into contest prep, as can overtraining. I have seen some competitors train so stubbornly and intensely, then exhaust themselves to the point that they are too drained to even think about stepping onstage.

Life events: No one is immune to the impact that a major life event such as a wedding, divorce, job change, move, or death in the family can have on the natural patterns of life that we become accustomed to. Such events can really throw a wrench in the works, and only the most stubborn and determined individuals can stay on track during trying times.

All Those Bodybuilding Organizations!

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JUNIOR-USA-2013-RESULTSI realize that it can be confusing for those who are not involved in bodybuilding, or who are just learning about it, to sort through all the bodybuilding federations and organizations which exist. Though the International Federation of Bodybuilders (IFBB), the National Physique Committee (NPC), and the World Bodybuilding Federation (WBFF) are the organizations which come to mind for most people, others are lost in the sea of abbreviations which denote other organizations. Some of the other organizations you may have heard of are Muscle Mania, ABA, PNBA, INBA, and CBBF. There is also a site which lists all the bodybuilding organizations which are designated as natural:

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

If you are thinking of entering a competition and are against doing so in the NPC (which is without a doubt the largest, most competitive and most highly respected amateur bodybuilding organization in the world), you may want to investigate the events which are hosted by other organizations. However, I will ALWAYS stand by the NPC and the IFBB and recommend that people compete at those events. While I can understand switching organizations because one format may be a better fit for a competitor, I am puzzled by the fact that some competitors switch only after they do not get a desired placing at a national event. I have competed for five years in the NPC and have NEVER consider jumping ship in order to get a coveted placing. Do I want to achieve Pro status? Absolutely. Will I shift allegiance to reach my goal? NEVER. The NPC and the IFBB feature the BEST bodybuilders around, and the fact that these organizations are so competitive actually enhances their appeal.

In keeping with my complete allegiance to the NPC and the IFBB, I am posting links to NPC News Online and to the IFBB Pro site:

http://npcnewsonline.com/

http://www.ifbbpro.com/

I go for the best and the greatest challenges and feel that those who are truly driven and competitive should do the same.

Japanese Good Luck Darumas

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never_give_up

From the time I was a child I was fascinated with the slightly scary Daruma dolls that I would see in the Japanese stores my mom would take me to. I knew that they were good luck and that if you added the right pupil while concentrating on your wish that it would lead to the fulfillment of that wish, after which you could paint in the left pupil. I did not have a daruma until I was an adult and wanted to remind myself of specific goals which I had set for myself.

The Daruma doll is modeled after Bodhidharma, the founder of the Zen sect of Buddhism. Bodhidharma was a Buddhist monk who lived during the 5th/6th century CE. He is traditionally credited as the transmitter of Ch’an (Zen) to China. One legend claims that he sat facing a wall in meditation for a period of nine years without moving, which caused his legs to fall off from atrophy. Another popular legend is that after falling asleep during his nine-year meditation, he became angry with himself and cut off his eyelids to avoid ever falling asleep again.

It is quite powerful to see a Daruma with one pupil colored in, because it causes you to recall your goal. The custom is partially explained through a promise to Daruma-san to give him full sight once your goal is attained, thus motivating him to grant your wish. I believe in the power of these dolls because they serve as a constant reminder of whatever goal or dream you have chosen and keep you on track so that it comes to fruition. I had a Daruma when I was in medical school which helped me to maintain focus during the most arduous times during my education and training. The day that I was able to paint in the other pupil was a very powerful one indeed. Now I have a Daruma sitting on my desk with the right pupil painted in which is a representation of my goal to attain IFBB Pro Status. I see this Daruma daily and am more fixated on this goal than I have been in the entire five years that I have been competing. Painting in that left pupil will be a delicious reward indeed.

Tossing And Turning? Cures For Insomnia

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man-sleepingIt can be incredibly frustrating to toss and turn in bed when the thing you want the most is to slip into blessed slumber. Insomnia is often aggravated by the chronic use of medications and an erratic schedule. Here are some tips which should help people with insomnia.

1. Establish a regular sleep schedule. Try to go to sleep at the same time each night and wake up at the same time each morning.
2. Create a relaxing bedroom environment. Your bedroom should be quiet and relaxing.
3. Remove electronics from the bedroom. TVs and computers should not be in your bedroom.
4. Use your bed only for sleep. Do not read or watch TV while you are in bed.
5. Avoid eating a large meal before bedtime.
6. If you can’t fall asleep after ten minutes, get out of bed and do something in another room until you feel sleepy again.
7. Use relaxation techniques when you lie down to sleep. Here is a great technique which promotes deep relaxation:

Lie on your back in bed. In this exercise you will imagine that parts of your body feel warm and heavy. Once that body part feels warm and heavy, you will move onto the next body part.

“My head feels warm and heavy.”
“My shoulders feel warm and heavy.”
“My chest feels warm and heavy.”
“My arms feel warm and heavy.”
“My hands feel warm and heavy.”
“My belly feels warm and heavy.”
“My hips feel warm and heavy.”
“My legs feel warm and heavy.”
“My feet feel warm and heavy.”