Tag training

L-Carnitine For Energy And Fat Loss

drstaceynaito 3 Comments

L-CarnitineI am personally a big fan of l-carnitine supplementation and make sure to add it to my intra-workout drink each day that I train. This amino acid compound, consisting of lysine and methionine, can be found in a couple of different forms. This article discusses L-carnitine tartrate, which is the form known to benefit athletic performance and recovery.

There are a couple of important points to consider when supplementing with carnitine. First of all, insulin must be present in the body for carnitine to enter muscle. One way of taking carnitine is to ingest carnitine with carbs so that there is an insulin release, but another effective option is to ingest carnitine with omega-3 fatty acids. Omega-3 fatty acids optimize cell membrane health, thus making cells more sensitive to insulin. Carnitine serves as a delivery system for fatty acids, so if carnitine levels are high, more fatty acids will be shuttled into cells to be utilized for energy. Conversely, when carnitine levels are low, fewer fatty acids are moved into the cells and are instead stored as fat. Supplementation with carnitine before intense exercise will switch the focus on burning fat rather than utilizing glycogen stores, resulting in longer sessions before glycogen stores are depleted. In addition, the presence of carnitine inhibits production of lactic acid, so recovery from intense exercise is more rapid.

Carnitine is not only an excellent performance supplement, it also serves as an excellent means of addressing metabolic syndrome. Metabolic syndrome, characterized by diabetes, atherosclerosis and high cholesterol, can be countered by carnitine’s ability to induce fat loss, prevent atherosclerosis and minimize the development of diabetes. After several months of carnitine supplementation, carnitine levels reach a level at which energy production and performance are enhanced. For this reason, it is best to consider carnitine an essential supplement in your daily regimen rather than as something taken only periodically.

Take 500 to 2,000 milligrams of l-carnitine tartrate daily with omega-3 fatty acids and a small amount of carbohydrates.

You’re HOW Old? – Masters Competitors

drstaceynaito Leave a comment

While the bodybuilding world has allowed competitors over the age of 35 to compete, there has always been an undercurrent of ageism. It is true that older competitors do not have the skin tautness of younger competitors, and that they must train harder than their younger counterparts to stay in the race. However, masters competitors have stood up to the challenge and give new meaning to the idea of acing gracefully. I love the look of shock that washes over a person’s face when I tell them how old I am (47), or how old Lizzy Fitchner (53), Janet West (52), or Mary Dent (53) are. I am amazed by these ladies and so proud of them!

I am rooting for this incredible woman and dear friend to get that Pro Card! She took a 3rd Place finish in Masters 45+ Bikini Class B at Masters Nationals in July. I adore Lizzy!

I am rooting for this incredible woman and dear friend to get that Pro Card! She took a 3rd Place finish in Masters 45+ Bikini B Class at Masters Nationals in July. I adore Lizzy!

Janet West IFBB Pro always looks amazing!

Janet West IFBB Pro always looks amazing! Here she is at Tampa Pro from last weekend.

Mary Dent earned her IFBB Pro Card at Masters Nationals in July by taking a 1st place finish in Masters 45+ Bikini B Class. Awesome!

Mary Dent earned her IFBB Pro Card at Masters Nationals in July by taking a 1st place finish in Masters 45+ Bikini B Class. Awesome!

What Will YOU Do With A Pro Card?

drstaceynaito Leave a comment

Ah yes, the Pro Card. The International Federation of Bodybuilders (IFBB) awards Pro Status to hardworking bodybuilding athletes everywhere. Plenty of individuals who are enchanted by the idea of chasing after Pro Status in the bodybuilding world are under the erroneous impression that their lives will change dramatically upon winning a Pro card. While it is certainly a privilege and an honor to achieve Pro status, don’t think for a second that fame and fortune will suddenly descend upon the new Pro. The majority of new IFBB Pros still have to hustle to get sponsorships lined up, and they still have to figure out how finance upcoming competitions. With the slump in print magazine readership it has become more difficult than ever to secure a cover or a feature article, even as a Pro.

It is far more important to showcase your particular talents and strengths and build your career and your brand well BEFORE even attaining Pro status. Every single thing I have done since I started competing in 2009 was done as an amateur and was fueled by my desire to increase branding and exposure. So for those of you who hunger for that Pro card, don’t forget about what you are doing right now. The path you are walking in that race for the Pro card is your foundation for a great future in fitness and bodybuilding. Don’t risk messing up that foundation by forgetting about all the details which will get you to the Pro ranks.

One final note: I am aware of a large number of people who have jumped ship and joined other federations in their quest for Pro status. While some have made the switch in a diplomatic way, others have been so dazzled by the Pro status prize that they opted for an easier route. If switching federations is a better fit for you, then fine. But if you just want a Pro title so badly that this is the ONLY reason for switching, you might shift your focus on building your brand instead and hang up your competition hat. Remember, competing should be FUN. When you stop enjoying it, you need to retire from the stage.

That Ever Elusive Pro Card

drstaceynaito Leave a comment

(Original post can be found at
http://www.rxmuscle.com/blogs/the-life-inspiration-and-dedication/8988-that-ever-elusive-pro-card.html)

There have been many occasions in which I have heard a freshly nationally ranked NPC competitor declare that he or she will hit the national stage and easily snap up an IFBB Pro Card. While I applaud the competitor’s enthusiasm and drive, I cannot help but snicker to myself when I hear such a statement. Honestly, if it were THAT easy to earn a Pro Card, there would be Pros populating the country in droves. Alas, there is only a finite number of Pro Cards to be given out each year, and the competition for them is fierce to say the least.

I will often see competitors who have made such a declaration months later who are shocked that they have not yet achieved Pro status. They mention being stunned, frustrated and dejected, and often will state that they are considering leaving the sport altogether. Let me tell you something: I stepped on the national stage FOURTEEN TIMES before I earned my Pro Card. There certainly were times that I was discouraged, and there were moments during which I had pondered the possibility of walking away from the sport. Yet I kept getting back on the stage, improving my game each time and proving to myself that I was strong enough to overcome the roadblocks that kept Pro status at bay. Thankfully, all of my dedication and stubbornness finally paid off, but it was a long and arduous journey.

I think it is very important to bear in mind how competitive national NPC bodybuilding contests are. There are over 100 national qualifying NPC local contests across the nation each year, with some events in large metropolitan areas bringing in more than 100 competitors in each of the most popular divisions (men’s physique, figure and bikini). Since only the top five competitors in these divisions are given national qualification, such contests can be brutally competitive. These nationally qualified competitors then hit the national stage, usually competing against an average of thirty other competitors (there were a record 72 competitors in one men’s physique class in 2011) who are considered the best in the nation. So what makes you think you can easily snap up a Pro Card? You may prove me wrong, but it is foolish to boast that you will easily get one from your first foray into a national NPC contest.

By no means am I trying to discourage anyone from competing. What I hope to do is to encourage competitors to be realistic yet unrelenting in their pursuit of personal excellence as they reach for Pro status. It is always a good idea to talk to the judges after a contest to obtain valuable feedback. It is also important to look at your contest photos, especially the comparison photos. If there are changes which need to be made, make them before you hit the stage again. Most importantly, do NOT get discouraged. Good things come to those who persevere!

Discussion Of Booty Blast Video Superset #4

drstaceynaito Leave a comment

In this superset we will target the gluteal region from multiple angles and positions in order to create a rounder, fuller look. When you perform one legged side lying presses, don’t worry about doing a very heavy weight. Instead, focus on using proper form, driving your heel into the plate and squeezing the glute as you press the plate up. You should feel an intense stretch in the back of the leg and in the glute during this move.

When you perform plie dumbbell squats, stand with feet very wide apart and toes pointed slightly outward. As you crouch into the squat, avoid leaning forward and instead sit into the movement, almost like you are trying to sit in a chair. When you come up from the squat, only come up part of the way and then immediately go into the next repetition.

The last exercise in this superset is barbell good mornings. Start by standing with the barbell on your shoulders and feet close together. Bend at the waist but keep your back straight as you move, stopping when your upper body is parallel with the floor. Maintain back alignment as you return to standing position.

Discussion Of Booty Blast Video Superset #3

drstaceynaito Leave a comment

This superset has two very challenging moves which will improve balance and coordination and which will blast your glutes. The first exercise is one-legged dumbbell deadlifts which can be performed with either one or two dumbbells (I prefer using two dumbbells). Holding dumbbells, you will bend at the waist while lifting one leg straight back and keeping your other leg straight but with a soft knee. The next move is one-legged cable kickbacks in which you will kick one leg straight behind you while squeezing the glute and keeping the rest of the body stationary.

Discussion Of Booty Blast Video Superset #2

drstaceynaito Leave a comment

There are a number of guidelines for this superset combination which will maximize gluteal muscle recruitment, so I am listing them here.

Butt Blaster: When you move the footplate back during extension of your leg, push with your HEEL instead of your toes.

Prone Leg Curl: The key to making this move effective is to use a weight that challenges you but does not force you to lift your body off the bench or arch your back. The only body parts which should be moving during this exercise are your legs as you bend your knees to bring the cushion towards your glutes. As you do this, squeeze your glutes to emphasize the movement.

Walking Dumbbell Lunge: This move is excellent for developing balance while also blasting the glutes. When you step forward, you should feel not only a stretch in the back of the leg moving forward, but also a squeeze in the glute of the other leg.

Discussion of Booty Blast Video Superset #1

drstaceynaito Leave a comment

Here are some tips for each of the exercises in this superset to ensure good form and maximum gluteal muscle recruitment. When you perform jump squats, try to get as low as possible without straining your knees, then jump explosively into mid-air. When you land from the jump, you will immediately jump again. Also make sure to sit more into the movement, as this will hit more of the glute muscles. When you have completed your jump squats, you will go immediately into stiff-legged dumbbell deadlifts. Stand with feet close together and hold the dumbbells so that your palms face your body, then bend forward at the waist so that dumbbells are almost touching the floor. You should feel a good stretch in the back of the legs when you do this.

The trickiest move in this superset is the bench crossover jump. If you crouch somewhat during the movement, you will have better stability. Do NOT rest when your feet are at the top of the bench! In fact, when you plant one foot on the bench for your jump, that foot should already be lifting off the bench when your plant your other foot on the bench during your jump. This is an explosive and powerful move!

Discussion of Back Blast Video

drstaceynaito Leave a comment

Yesterday I posted a video of a supersetted weightlifting routine for the back which hits all the major muscles of the back. Here are some tips on performing the exercises which will be especially helpful if you are new to weightlifting. If you are truly brand new to weightlifting, only do three supersets of each group, and keep the weight lifted light enough so that you can concentrate on your form. Move from one exercise directly to the next without resting, and pause for 30 to 60 seconds between supersets.

Wide Grip Pulldowns: Grab bar near the ends and make sure to pull it down to your chest while slightly squeezing your shoulder blades together. Keep your back straight and only lean back just enough so that your face clears the bar as it comes down. When the bar comes back up, get a full stretch before performing the next rep. Exhale as the bar comes down, then inhale as it comes up.

Bent Over Cable Parallel Grip Rows: Keep your back straight during this movement and maintain a bend in the knees. The only movement should occur in your arms as you pull the grip bar towards your belly while squeezing your shoulder blades together. Exhale as you pull bar towards you and inhale as it moves away from you.

Seated Close Grip, Reverse Grip Pulldowns: This exercise is very similar to wide grip pulldowns, but you will grab bar so that your palms face you and your hands are close together.

One-Arm-Dumbbell-RowsOne Arm Dumbbell Rows: If you feel off balance during this move, you can hold onto the back of a bench with your free hand or place your hand on a flat bench (as pictured here) for stability. Bend forward at the waist and hold a dumbbell with your arm extended towards the floor. Bend at the elbow as you exhale and bring the weight up to your torso.

Hyperextensions: Beginners should perform this move without any weight. When you extend your back into the movement, make sure not to come up too high.

Good Mornings: This is a great old-school move but also the trickiest for beginners. Start by standing with the barbell on your shoulders and feet close together. Bend at the waist but keep your back straight as you move, stopping when your upper body is parallel with the floor. Maintain back alignment as you return to standing position.