Category Weightlifting and Exercise
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DHEA To Reduce Aging and Build Muscle
Dehydroepiandosterone (DHEA) is a weak androgen produced in the adrenal glands that is a precursor for testosterone. It is converted in the body into androstenedione, which is then converted into testosterone. DHEA levels are highest when we are in our 20’s, then decline significantly as we age.
DHEA has been used to treat depression, adrenal sufficiency, obesity, vaginal atrophy, and erectile dysfunction, but it is most commonly used to reverse the aging process and build muscle. It is especially effective in men with flagging testosterone levels who do not wish to take testosterone directly.
Men can benefit from taking 25 to 50 milligrams or more per day. If men decide to supplement with higher doses, guidance from their primary care physicians is advised beforehand. If DHEA dosing is too high, men can develop breast tissue and high blood pressure.
Women have a much trickier time with DHEA, and many can only tolerate 5 to 10 milligrams without experiencing side effects. Side effects in women include abnormal periods, oily skin, facial hair, and mood changes.
Usually side effects are mild, such as fatigue and headache. Another relatively common side effect is insomnia, so it is a good idea to take DHEA in the morning. Do not take DHEA if you have heart disease, liver disease, diabetes, high cholesterol, thyroid problems, polycystic ovary syndrome, or blood clotting disorders.
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A Great Overall Abdominal Exercise – Woodchop
One of the most effective abdominal exercises is the woodchop. The woodchop movement is excellent for recruiting the obliques and has always been one of my favorite abdominal moves. This exercise can be performed with a dumbbell, medicine ball, kettlebell or cable pulley and can also be performed in reverse. For ease of explanation, I will describe the regular woodchop movement here, but if you are interested in performing reverse woodchop, your starting position will be at the floor or a low pulley.
– Your starting position will be standing with feet wider than shoulder width apart and toes pointed outwards slightly.
– Holding the weight (or high cable pulley handle) with both hands, rotate your body downwards towards the opposite knee in a diagonal arc. When doing this, your arms will be straight but without locking the elbows. Also, you will be rotating through your torso, keeping arms straight during the movement.
– Return to start.
I recommend 3 to 5 sets of 12 to 15 repetitions.
Behind The Scenes Image From Shoot With Noel Daganta April 25th 2013
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Why I MUST Go To The Gym
I move at a frenetic pace every single day, switching gears constantly and trying to pack as much as I can into each day. My determination, organization and just plain stubbornness usually ensure that every single item on my to-do list gets done, and that certainly includes my intense workout regimen. I work out six days per week, usually twice per day, and find it downright challenging to fit it all in while also attending to my career, family, and personal responsibilities. So why not just abandon the crazy gym schedule? Not a chance!
When I go to the gym, I have a perfect opportunity to recharge my body. I push myself to train harder and heavier with each day, and I love getting to that point where I may question whether I have the energy or strength to complete the entire routine (I always do though). The time I spend in the gym is my personal time, ME time, and allows me to take care of myself without worrying about anyone or anything else in my life during that small pocket of time. It’s like putting the oxygen mask on myself to ensure that I will be able to help others. My daily workouts keep me on a consistent schedule and provide structure to my day.
Another wonderful benefit of training as hard as I do is that I get to beat the aging process. I can honestly say that I am in better shape now than ever before. One of the joke statements I often make is that I am aging like a fine wine. What amazes and inspires me is the fact that there are a number of people in the fitness industry who are doing the very same thing. The population may be aging, but the newer crop of people over 40 who have embraced clean eating and resistance training looks better than ever and enjoys better vitality and health than the over 40 crowd from previous decades. It can be quite a guessing game to accurately determine someone’s age by looks alone these days!
NPC and IFBB Women’s Physique Division
The Women’s Physique division was established by the NPC and IFBB in 2011 as a standard between figure and women’s bodybuilding. Women’s physique competitors have a level of muscularity and conditioning similar to the very early days of women’s bodybuilding when Rachel McLish’s feminine form was the ideal. In fact, the official description of women’s physique includes muscle tone, athletic physique, and femininity. A competitor in this division should not be any of the following (which are descriptive terms found in bodybuilding): dry, grainy, shredded, striated, etc.
Competitors in this division perform routines onstage in bare feet and a two-piece swimsuit. Mandatory poses are taken with open hands instead of the closed fists seen in women’s bodybuilding. The division is split into classes on the basis of height, not weight, as is seen in women’s bodybuilding.
NPC guidelines for the Women’s Physique division are as follows:
PREJUDGING
Individual one minute routine with 10 second warning
quarter turns
mandatory posing comparisons/callouts
RULES:
*Suits worn by WP competitors for prejudging must be a two piece. Suits do not have to be solid in color. The bottom of the suit must be v-shaped. No thongs are permitted. Competitors can compete in an off the rack suit. All suits must be in good taste.
*Mandatory poses will be performed with open hand style and include the following poses:
Front double biceps/ open hands (no flat footed full front pose – some Sort of front twisting pose)
Back double biceps/ open hands
Side tricep with leg extended
Side chest with arms extended
Front ab/ thigh
*Finals routine will be maximum 90 seconds in length, performed to music of athletes choice adhering to rules set forth by the NPC.
*Music containing profanity or explicit language should not be used and may result in routine being cut short
*No props will be used.
NPC and IFBB Bikini Division
The NPC and IFBB established the Bikini division in 2009 for women who did not want to gain the muscle mass necessary for bodybuilding, fitness or figure. Bikini is defined by a toned physique but without the excessive leanness seen in the other divisions, with an overall feminine shape. What I love about the bikini division is that it enables competitors to show a flirty attitude onstage. This division has grown tremendously among competitors and spectators since its inception, but has gotten a bit of heat from naysayers who hold onto the “bigger is better”approach in bodybuilding.
Here are the NPC guidelines for the Bikini division:
• Competitors will compete in a two-piece suit.
• The bottom of the suit must be v-shaped.
• No thongs are permitted.
• Competitors can compete in an off the rack suit.
• All swimsuits must be in good taste.
• Competitors must wear high heels.
• Competitors may wear Jewelry.
Height Classes
For National Level Contests that are Professional Qualifiers:
• Up to and including 5’1”
• Over 5’1” and up to and including 5’2½
• Over 5’2½” and up to and including 5’4”
• Over 5’4”and up to and including 5’5½”
• Over 5’5½” and up to and including 5’7”
• Over5’7
A promoter can choose to have fewer Height Classes for non-national level contests as follows:
For all Contests with Two (2) Height Classes:
• Up to and including 5’4”
• Over 5’4”
For all Contests with Three (3) Height Classes:
• Up to and including 5’4”
• Over 5’4 and up to and including 5’&’
• Over5’6”
For all Contests with Four (4) Height Classes:
• Up to and including 5’2”
• Over 5’2” and up to and including 5’4”
• Over 5’4” and up to and including 5’6”
• Over 5’6
Competition Judging
Presentation
Competitors will walk onstage alone and perform their Model Walk (personal preference).
The Model Walk consists of the following:
• Walk to the center of the stage, Stop and do a Front Stance,
• then a full turn and do a Back Stance,
• then turn to the front again and face the Judges as directed,
• then proceed to the side of the stage.
Comparison Round – Two-Piece Swimsuit
• Competitors will be judged wearing a two-piece swimsuit and heels.
• The competitors will be brought back out in a group and directed to do a full Front and Back Stance.
• Judges will have the opportunity to compare competitors against each other in half turns. (No side judging permitted, front and back only)
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