Archive for July, 2010

If You Don’t Use It, Will You Lose It?

If you’ve been sidelined by an injury, or you’re considering taking a break from exercise, you might wonder if you’ll lose your hard-earned strength and endurance. Some loss of fitness is inevitable, but there are ways to help minimize it.

Here’s what happens to your body when you take a break from exercise.

Matters of the Heart – The degree to which cardiovascular fitness declines during a period of de-training depends upon what kind of shape you were in to begin with. Individuals who are extremely fit, such as highly trained athletes, experience a rapid drop in fitness during the first three weeks of detraining, after which the rate of loss tapers off.
A significant level of fitness—higher than that of an untrained person—is retained for about 12 weeks. Individuals with low-to-moderate fitness levels show little change in cardiovascular fitness within the first few weeks, but their abilities rapidly decline in the weeks immediately following that period.

Performance Jitters – The ability to perform a given sport or activity, whether it involves swinging a bat in softball or running 10Ks, invariably declines when the sport is abandoned for any length of time. Marathoners experience a noticeable reduction in endurance performance during a maximal aerobic treadmill test after just 15 days of inactivity. Similarly, swimmers experience a decrement in arm strength within as little as a month layoff from their normal training regimen.
Numerous variables come into play when analyzing the ability to perform a particular sport-specific skill, making it difficult to analyze the effects of detraining. Some are like riding a bike—you never forget how—while others, such as the ability to deliver an accurate serve in tennis, involve specific timing and well-trained muscles.

Speaking of Muscles – With the exception of a genetically blessed few, most of us have to work at building strength through formal or informal strength-training workouts. Again, well-trained athletes have the edge, because the positive effects of training remain evident for weeks, sometimes even months, after training is stopped. Lesser-trained individuals can expect to see their muscle strength and conditioning levels decline at a slightly faster rate, though not at the levels seen in sedentary individuals.

Stem the De-Training Tide – Experts agree that the best way to avoid losing much of the health and fitness benefits you’ve worked so hard to achieve is to do something. If you can’t find the motivation to run for a few weeks or longer, try walking instead. Cross-training is popular because it is a viable means of maintaining, or even increasing, one’s fitness level.

Runners can give their knees a break by switching to cycling, swimmers can work their legs on a stair stepper, and aerobics enthusiasts can take their workouts outdoors by hiking through a local park or reserve. If an injury is keeping you from your favorite activities, take your worries to the pool. Of course, it’s always advisable to check with your physician before resuming exercise after an injury. Regardless of which activity you choose, be sure to progress gradually.
If boredom is the problem, now is the time to try that sport you’ve been considering for so long. In-line skating, tai chi, boot-camp workouts—whatever strikes your fancy. The key is to keep your heart and muscles challenged to minimize the de-training effects that come when you are taking a break from your usual routine.

The Team at i-Supplements.com

Check out www.i-Supplements.com for all of your supplement needs.

Lean 1 Meal Replacement Shake

Lean 1 Meal Replacement Shake by Nutrition 53 is a delicious meal replacement shake that provides you with every single nutrient your body needs to support optimal health and vitality. Providing perfect nutritional balance and all-natural ingredients, Lean1 can help you burn off unwanted fat, increase lean muscle, protect your heart, and support healthy digestion.

Recent research shows that the synergistic combination of nutrients found in the proprietary Nutrition 53 Protein Blend may significantly enhance muscular recuperation and growth, while simultaneously inhibiting the breakdown of muscle protein. The net result – greater amounts of lean, functional muscle.

The combined effects of Alpha Lipoic Acid, Hoodia gordonii extract and Green Coffee Bean extract have been shown in scientific studies to increase the rate of fat loss by up to 68%, significantly suppress appetite and food consumption, and enhance daily energy expenditure.

Research shows that daily consumption of Phytosterols and Omega-3, oils at the levels found in Lean 1, can reduce your risk of heart disease by up to 25% and 50% respectively!

The abundant doses of both soluble and insoluble dietary fiber in Lean1 help keep your digestive tract clean and healthy; while inclusion of the patented Aminogen® proteolytic enzyme has been shown in company research to increase protein digestion, absorption and utilization by up to 250%.

The Team at i-Supplements.com

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If my muscles are sore from previous workouts, is it safe to exercise them?

The answer to this question depends on the severity of muscle soreness, which can range from slight tenderness to debilitating pain.  Delayed onset muscle soreness (DOMS) happens 1 -2 days after exercise.  The most likely cause of DOMS is microscopic muscle tears or a breakdown in muscle tissue that occurs during a workout.  Introducing new activities or suddenly increasing the intensity can cause DOMS to occur.

During periods of severe muscle soreness, a person has impaired coordination, less shock absorption, and a shortened range of motion.  If you exercise while very sore you are likely to alter your body mechanics putting more stress on ligaments and tendons and therefore increasing your risk of injury.

Overreaching is the state of training intensely without rest.  This leads to overtraining and a decline in athletic performance.  It takes several weeks to months for this condition to occur, but watch for any of the following signs or symptoms, and take a few days to a few weeks off if these are present:

- Increased resting heart rate

- Depression or mood disturbances

- Increased incidence of colds and flu

- Overuse injuries

- Muscle and joint soreness

- Fatigue

- Insomnia

- Decreased appetite

- Plateau or worsening of performance not improved with rest or reduced training

In either case, you’re better off resting to allow your body to recover and seeking a medical professional if necessary.

If you’re only slightly sore, exercise can bring relief, although only temporarily.  Take it easy by doing light resistance exercise (such as core stabilization exercises) or by doing low intensity cardio (such as walking).  Better yet, exercise muscles other than the ones that are sore.

Training programs should be designed to allow muscle recovery, which usually takes 48-72 hours, depending on the type of training done and the intensity of that training.  People who lift weights every day will split their routines so they can work different muscle groups on different days.  Large muscle groups such as the quadriceps and hamstrings should be given the greater amount of time to recover (72 hours) while smaller muscles, especially the postural muscles of the core, are built for endurance and therefore can be exercised more frequently, such as every 48 hours.  Remember that muscles don’t grow during a workout, only during rest periods following exercise. If you don’t allow your body to recover, you won’t see the benefits of your workouts.

Big Jim

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Don't Believe the Hype - Just Believe in yourself

People are always looking for an easy way out, especially Americans. We are constantly looking for things that will make our lives easier, no matter what the cost or the effect it will have on our bodies over time. Marketers are making a killing off of this, especially within the last several years. Think about how many tele-marketing commercials you see or hear over the course of the day on average – especially those about how easy it is to be fit and healthy. They’re everywhere 24/7!
Just think about one of the last infomercials you heard. Now think to yourself how many people immedietly picked up their phones and dialed in to get their hands on it. Many bodybuilders aren’t much different – we run out to buy the newest, latest and greatest supplement that advertises steroid like gains. No supplement will have steroid like results unless you are taking steroids. We put off the time tested and true such as weight gainers and creatine for something new, and possibly ineffective in a non-lab setting. I see more young guys quitting because they expect too much and don’t achieve it, then get disappointed in themselves and just give up completely. They eat randomly, workout half-assed, and then make up excuses when no changes happen, then typically quit.

People who develop their bodies to the look that they strive for most likely get that way through hard work and never letting up. You must have a never say die attitude. Not only in the gym, but also in all aspects of life. Never let anyone tell you that it is impossible, or that it’s just a stupid idea. People say that to me everyday, and then are amazed and sometimes jealous when I actually go out and do it, and then succed.

On your way to the gym, think of the last time someone doubted you and picture the weights are all those people trying to stop you or hold you down. Carry this gladiator like mentality into the gym with you and see how good your workout is. Next time you are in the gym and coming close to that last rep, say to yourself never give up. Think of the movie Waterboy to get my point. (Hopefully you’ve seen it).

Bodybuilding is not a place for lazy people or people who try to find the easiest way out of things. It’s for people who bust through things. Barriers exist only to be broken, and that is why we are in the weight room, to push ourselves beyond these imaginary walls.
The Team at I-Supplements.com
Push yourself harder and harder everyday and never quit the fight! Check us out at www.i-Supplements.com now for all of your supplement needs.

Lean EFX

Lean EFX by Fahrenheit Nutrition is one of the most advanced thermogenic formulas available in a weight loss pill to date. Lean EFX is designed to dramatically reduce body fat, sculpt & tone all while increasing your mood and energy levels all throughout the day. Lean EFX is a one of a kind energy & mood enhancing diet pill that people cannot stop raving about!

Fahrenheit Nutrition has scientifically combined science along with natural ingredients to formulate Lean EFX Advanced Thermogenic Formula. This cutting edge weight loss supplement when combined with diet and exercise is sure make you feel great while loosing weight and feeling like you’re on top of the world as fit as ever!

The Team at i-Supplements.com

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I get low back pain during sit-ups. Am I doing something wrong or should I avoid them?

Experiencing low back pain during sit-ups or crunches is a common issue.  If sit-ups are bothering your back then there are a number of other exercises that can be used as an alternative to strengthen the core.  The fact is that sit-ups use more of the hip flexor muscles—which attach between the thigh bones and lower back (lumbar spine) than the actual rectus abdominus (the “six pack” muscle).

Since the hip flexors attach to the front of the lumbar spine, if they become overworked or over-tightened they can create an anterior (forward) pull on the lumbar vertebrae which might be the reason for the discomfort.  Another reason for the low back soreness might be the fact that doing sit-ups on the hard ground pushes the spine into the ground while it is being flexed during the sit-up, this could cause additional pressure on the posterior portion of the spine another reason for avoiding this movement. Other exercises that can strengthen the core and help alleviate low back pain include:

- Side Plank

- Front Plank

- Glute Bridge

- Standing Lift (Known by some as hay bailer)

Since sit-ups focus on the movement of spinal flexion and use only a few muscles (the rectus abdominus, the external obliques and hip flexors) in the front region of the mid-section, then consider selecting other exercises that use muscles on both the front and back sides of the core.  If your back only bothers you when doing sit-ups, it is wise to skip that exercise and choose others that will strengthen the entire core as opposed to one specific area.

Finally, if your back does get better and feel stronger and you would like to try to do sit-ups again, then we highly recommend using a stability ball. A ball provides support for the curvature of the lumbar spine allowing a full range-of-motion while reducing the pressure on the vertebrae that is created when flexing the spine on the hard ground. Additionally, using the stability ball for crunches requires engaging the glutes and hips for support, so it allows the use of more muscles at the same time.

Big Jim to the Rescue

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Muscle Building Carbohydrates

If you’re looking to seriously start putting on the lean muscle mass this upcoming winter, then it’s time to revamp your diet and make sure it’s where it needs to be to make this goal a reality. Far too many individuals overlook critical aspects of their diet that could wind up costing them pounds of muscle they could have built.
If you get both the diet and workout combination right, you’ll find your results skyrocket because you have everything working in your favor. While protein will definitely be an absolute requirement to build lean muscle mass, the second thing that needs to be in place is a good carbohydrate source. Carbs will provide the energy that’s required to generate the lean muscle mass, taking your results up a level. Typical muscle building carbohydrates that are commonly used include potatoes, raw oatmeal, fruit, pasta and rice which are all relatively cost friendly and easy to prepare.
These are all great sources to have with your muscle building diet, but at the same time, it’s nice to have a bit more variation throughout your day.
Here are some forgotten sources of carbohydrates that you might want to consider.
-    Beans

-    Quinoa

-    Barley

Keep these carbohydrate sources in mind. Having variety in your diet will keep you interested in eating (which can start to wane when you’re taking in high volumes of foods), make sure you meet all your nutrient needs, and allow yourself to make the most of the workouts you’re doing.

The Team at i-Supplements.com

Check out our Bodybuilding Supplements page at www.i-Supplements.com

Excess Weight in Older Women Linked to Diminished Memory

Middle aged women who are overweight may have yet another motivation to take off those excess pounds. The more a postmenopausal woman weighs, the worse her memory, researchers have found.

The negative impact on memory was more pronounced in “pear-shaped” women who carry excess weight around their hips, and less of a factor in “apple-shaped” women who carry it around their waists, the study authors noted.

In the new study, researchers found that for every one point increase in a woman’s body mass index (BMI), her score on a standard memory test – though still in the normal range – dropped by one point. (BMI is a measurement that takes into account height and weight as well.)

The study, which was based on data from nearly 9,000 women, was released online July 14 in advance of publication in the August print issue of the Journal of the American Geriatrics Society.

The study really underscores the importance of maintaining an ideal body weight. Even if a woman feels that she’s generally healthy because her blood pressure and cholesterol levels are good, what these findings suggest is that she also needs to pay attention to her weight, because it’s not only good for her heart, it’s also good for her brain one of the researchers explained.

For the study researchers examined data on 8,745 women between the ages of 65 and 79 who had no signs of dementia or other brain abnormalities. In addition to looking at BMI and waist and hip measurements (to determine body fat distribution), they also reviewed the women’s scores on a 100-point cognitive functioning test known as the Modified Mini-Mental Status Examination. Roughly 70 percent of the women were overweight or obese.

After controlling for age, level of education and vascular diseases that have been shown to raise the risk of dementia, such as stroke, the researchers found that the association between obesity and poorer memory and brain function persisted. Researchers added that although the women’s scores were still in the normal range, the added weight clearly had a detrimental effect.

They stated that more studies are needed to confirm and explain the apparent disparity between pear- and apple-shaped women. But one possibility is that the type of fat that’s deposited on the hips is more likely to release hormones that are detrimental to brain function. A follow-up study now in the planning stages will involve conducting MRIs of women’s bodies so they can look at how much abdominal fat they have versus hip fat, and see if there’s any difference in their brain functioning researchers explained.

This study expands on several others involving body shape, in which obese apple-shaped women – but not pear-shaped women – were found to be at higher risk of diabetes, heart disease and dementia.

What this study is really telling us is that there’s something about obesity that puts you at risk for dementia, and it’s independent of other factors such as vascular disease.

Researchers added that he hoped the results would coax more older women to exercise regularly in order to maintain a healthy weight. This is really a call for women to make an effort to get more active, find an exercise partner, and do something every day.

The Team at i-Supplements.com

Browse our easy to use online catalog today at www.i-Supplements.com

Teen Bodybuilding Tips

Getting started in teen bodybuilding early is very important and will help your success with future bodybuilding virtues. When done properly, you will enhance your development in the future and give yourself a kick start for a healthy lifestyle for many years to come.

Tip #1 Watch the Overall Volume Week to Week
While younger individuals do typically have far superior recovery rates than those who are into their 40’s and 50’s, during the earlier teen years because so many other growth processes are happening, this can eat at the total muscle building recovery you have. One mistake some teens make is doing far too much volume with their workout program, making it very difficult to recover.
If you focus on keeping the total number of reps per exercise around 25 and keep it at 4-6 exercises per workout, you should be right around where you want to be. Obviously there is some variation from person to person here, but that’s a good general guideline to start off with and then you can adjust the program based on how you’re feeling.
Tip #2 – Stick to Compound Exercises
The very first rule that you should be following is making sure that you do devote a good amount of time in your workouts to the compound exercises like bench press, squats, rows, deadlifts and shoulder presses. If you’re too wrapped up with performing isolation lifts, you’re not really working all that many muscles in the body, severely hindering the progress you could be making right now. Isolation lifts can have their place in a workout program both for teens and more importantly later on when you’re looking to refine the muscle you already have built, but for right now they should not be the focus.

Tip #3 Be Mindful of Nutrition
Third, never overlook the importance of nutrition when getting started with teen bodybuilding. What you put into your body on an everyday basis is going to play a very key role in the results you see, so if you’re not being careful here, you could not only reduce your results, but also impact natural growth processes in a negative way. You’ve likely heard someone say before that weight lifting can stunt growth and there is some truth to this fact, but it’s very dependent on nutrition. Since calories are essential for normal growth processes during your teen years, if you have too high of a daily expenditure compared to what you consume due to the additional weight lifting activity in there, then that mismatch in energy intake is what could result in smaller growth taking place. To help prevent this and ensure that you’re not seeing any negative side effects come about because of your training, make sure that you’re taking in plenty of calories. Most teens who are building muscle should be taking in between 18 and 20 calories per pound of body weight and in some cases, more than this.
Tip #4 Don’t Neglect Cardio
One big mistake that some teens make is thinking that they can get away without doing any cardio training or believing that cardio training will only hinder them with building muscle. There is some truth to the fact that too much cardio will certainly limit the amount of progress you make, however some cardio should always be included for health promotion. Many teens are already active in whatever sports they participate in so it never is a concern, but if you’re a teen who does no outside exercise apart from your workout program, it will be a smart move to include 2-3, 20-30 minute moderate paced cardio sessions in there as well. It can be as simple as a brisk walk or riding a bicycle; as long as it gets your heart rate up, that’s the main thing that you must be concerned about. This will help not only keep your heart healthy but will also keep you in better physical shape and prevent development of a weight problem that plagues so many younger adults today.

Tip #5  Don’t forget to stretch
Finally, the last teen bodybuilding workout tip that a good majority of teens do not pay attention to but should include is to include is stretching. Far too many don’t realize the benefits of stretching but since it doesn’t do much to help with overall fat loss or muscle building, many teens think they can leave it out of their routine. Be sure not to make this critical error. Right now when you’re young it’s the best time to improve your overall flexibility because if you don’t, it’s only going to be that much harder to gain flexibility, as you get older. Additionally, stretching helps to ensure that you’re fully capable of moving through the entire range of motion of all the exercises you complete, which is very important to receive full benefits. Stretching will only take five to ten minutes a day, but when done regularly, will really add up to high long-term benefits in the long run.

The Team at i-Supplements.com

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Should I take a multivitamin?

DUH! Yes, everyone should take an all natural multivitamin and mineral supplement, didn’t you ever listen to your mother?!?

If you’ve been paying attention to the latest on vitamin research and whether or not loading up on the nutritional supplements is worth it, you may be a little bit confused and frustrated.  Physicians, scientists, dietitians, and other health professionals have long touted the importance of getting enough of the nutrient powerhouses – and, for many, this came in the form of a daily tab or two.  In fact, about half of adult Americans take some form of daily vitamin supplement at the cost of about $23 billion per year.

If you’re eating a balanced enough diet that you’re getting adequate vitamins and minerals to prevent an overt nutritional deficiency, then you’re probably doing just fine sans a multivitamin supplement, although we still suggest everyone take one.  However, if you aren’t, or if you’re not sure, taking a daily multivitamin won’t do you any harm and it might just give you insurance against negative health consequences from a deficiency.

Big Jim to the rescue

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