Supplementation for women.

http://www.livestrong.com/womens-supplements/

Training tip: Chest Training

Chest training for women.

I often see women doing all their chest workout lying down flat (see illustration below).  And this in my opinion, is another one of those exercises girls should not be doing.  Unless, you are serious about specifically building a large musular chest.  If not, then please read on.

Below is a diagram of the pectoralis (chest) muscles.  Now, the major muscle that is being worked when doing  a flat bench press, barbell press or dumbbell press, is the “pectoralis minor” or middle chest.

Now, below is a diagram of a women chest, what do we have covering the middle chest?  Yes, breast tissue.  So you pretty much focusing on a muscle group that is covered in breast tissue, and in so many instances nowadays, breast implants. 

 The chest muscles women should focus on is the is “Pectoralis Major” or upper chest.  This is the part, if you look at the chest diagam again, just above the breast line.  Therefore, do all your chest workout on  a incline bench, whether it be barbell presses, dumbbell presses  or dumbbell flies.

Training tip: Figure and bikini athletes DO NOT train traps!

Shrugs.

This is one exercise in my opinion that a women should never do.

Example of a shrug exercise:

It focuses especially on the upper trapezius muscle (see illustration).  If you planning on competing in either a figure or bikini division, you should never specifically develop this muscle group, large trapezius muscles (or traps like we refer to them in the gym room) does not add to the feminine physique the judges are looking for. It’s also a muscle that once developed, is very hard to break down. 

If you are a bodybuilding lady or want to develop your traps specifically , then by all means.

This does not mean that these muscles will go un-trained.  The trapezius muscles are engaged whilst doing various exercises in your back and shoulder workouts.

Short anatomy. 

In human anatomy, the trapezius is a large superficial muscle that extends longitudinally from the occipital bone to the lower thoracic vertebrae and laternally to the spine of the scapula (shoulder blade). Its functions are to move the scapulae and support the arm.

The trapezius has three functional regions: the superior region (descending part), which supports the weight of the arm; the intermediate region (transverse part), which retracts the scapulae; and the inferior region (ascending part), which medially rotates and depresses the scapulae. (Wikkipedia)

Supplement Review: Whey Protien

Whey protein shakes are one of the most popular sports nutrition supplements on the market and the benefits of including it into your daily nutritional program are numerous.

·         Whey protein is an excellent way for women to increase their daily intake of protein without packing in excessive carbohydrates and fats, and therefore increase calories.

·         It has also proven to be beneficial in reducing cholesterol levels and body fat.

·         Whey protein helps to maintain a healthy immune system by increasing the levels of glutathione, a key antioxidant required for a healthy immune system.

·         High quality Whey protein is rich in leucine and amino acids that helps preserve lean muscle.

Why women will benefit from using Whey Protein.

When following a low calorie diet, it is so important to make sure that you consuming enough protein.  Inadequate protein levels can lead to various health risks in women, including higher risk of osteoporosis, fragile nails and hair, edema and slowing of the metabolism!

Women often don’t consume enough protein and can feel fatigued, and will then turn to high calorie foods to compensate.  Including whey into your diet and with regular exercise, will increase more lean muscle and less body fat.

The best time to take your Whey Shake is after exercise.  During exercise protein levels are depleted, and consuming protein straight after your workout helps to prevent muscle deterioration.  Whey protein is digested and absorbed quickly by the body, and therefore a perfect post-workout supplement as it aids in the repair and rebuild of muscle fiber.

Supplement Review: Glutamine

In the past couple years, glutamine has gained importance through studies revealing its unique contribution to protein synthesis (muscle growth), anti-catabolic breakdown functions (prevents muscle tissue breaking down) and growth hormone elevating effects. Due to these effects, glutamine plays an important part in your body by aiding recovery of muscle cells.

Under normal circumstances the human body is more than capable of producing enough glutamine necessary. But in some cases more glutamine is required than the human body is able to produce, this is called glutamine depletion. Glutamine depletion can be caused by illness like the common cold, extensive burns, surgery etc. The other main cause of glutamine depletion is intense physical exercise. 

Glutamine Benefits:

Below are some of the direct roles in which glutamine can boost your performance and assist your body in building/repairing muscle...

1.    Stimulates muscle protein synthesis by donating nitrogen to build proteins

2.    Decreases muscle recovery time

3.    Increases growth hormone production and release

4.    Decreases muscle catabolism during exercise

5.    Increases endurance by replenishing glycogen under conditions of glycogen depletion

6.    Decreases the chances of illness/infection by boosting your immune system

7.    Prevents over-training from high loads and long duration activities

I suggest that glutamine should be taken before and after every workout.  The amount will depend on what you are trying to accomplish and the intensity of your exercise regime.

Show Day!

You have done all the hard work, weeks of preparation, hours of training, and a diet that ever so slightly lacks in color and taste.

It’s show day! And this is where the finer touches come in play that can mean the difference between 1^st and 2^nd.  I cannot stress enough how important your stage presentation is! You need to work as hard on your presentation as you do in the gym.  What is the point of having a flawless physique, but you can’t present it.

Practice.  Practice. Practice.

      The judges want to see a lady who is confident, poised and just having fun on stage!  Everything you do needs to look effortless.  And a big confident smile will go a long way.

      Make your posing, model turns or t-walks you own, add your own special flair and style.  If you doing figure or bikini, don’t do ANY bodybuilding poses.  Especially if you are an IFBB athlete.  Choose poses that you feel most comfortable and look natural in.  And very important ladies, please practice your posing in your high heels!  Don’t go on stage in shoes you have never practiced in before.

      The ladies that have the most posing are obviously the bodybuilding ladies.  Practice your posing every day, starting minimum 8 weeks out of your show.  I believe that you should even have a pose-down routine worked out.  At no time should it look like you thinking what to do next.  If you struggle with your posing routine, get help.  Even though the routine part is not judged, I do believe that this does count towards the overall impression the judges have of you.

      Make sure your costume fits perfectly; at no time should you need to “fiddle” with it on stage.  This has happened to me once or twice, and just unsettles you; all you can focus on is keeping your costume in place!

      Don’t rush.  You have worked so hard to be on that stage.  Running across the stage won’t give the judges enough time to assess you properly. 

      The judges assess you from head to toe.  You need to be groomed, manicured, pedicured, waxed, tweezed and plucked!   Do a trial run ahead of your show on everything, especially your tan, make-up and hair.  Don’t leave anything to the last minute.  Have your hair colored and cut if necessary a week before, and decide on what style will suit you best.  And PLEASE don’t wax the day before your show.

      Your jewelry should compliment you.  Not too much, and not too little.  NO TIARAS.  Ever.  For think it is too distracting.  The judges see everything, and they will appreciate the effort that you have made.

On a stage full of beautiful, hard bodies, be sure you set yourself apart.  Bring your personality, flair and style, and ENJOY!

Competition Day Essentials!

Just a couple of things every lady should have in her bag on the day!

      WATER AND FOOD!  Chewing-gum always a winner to have in your bag.

      For registration -  pen, ID book, affiliation card if necessary.

      Music CD (X2) if required

      CASH

   Costume, and back-up costume.  Check beforehand that you know what the requirements are from your federation.

      Needle and thread the same color as your costume.

      Safety pins and scissors.

      Mirror.

      Shoes, and back-up shoes.  Again, make sure that you know what the requirements are from your federation.

      Jewelry,  and back-up jewelry. 

      Stick on nails the same color as what you will be wearing on the day.  Even acrylic nails break.

      If you wearing false eye lashes, bring an extra pair and don’t forget the glue and tweezers!

      Make-up and make-up applicators.  Even if you had it professionally done, bring some colors close to what the make-up artist used if you not able to go back for touch ups. Remember, it’s a very long day.

      Vaseline for your teeth.

      Q-Tips.

     Flat iron.  Every competitive girl’s best friend!  But don’t try it out for the first time on the day. Other hair styling items and products.

      Hair ties.

      Competition tan, application sponges and a sheen application if needed.

      Latex gloves

      Wet wipes and tissues.

      Old Towel.

      Business cards.

      Eye drops and a mild headache tablet.

      If you wear contact lenses, bring an extra set and lotion.  I always take my eye-glasses just in case.

      And last but not least, a winning smile!

What you should not have in your bag.

      Your tiara.

      Bad attitude.

Training with weights does not make you bulky!

In my many years of training I have often heard the comment “but I don’t want to be big and bulky” or “I don’t want to look like you!” (which by the way is perfectly fine, I don’t blame the average lady that just wants to be fit and toned to say that).  What I want those ladies  to understand,  is that I have dedicated my entire lifestyle to the sport of competitive bodybuilding, stretching over a period of 17 years.  Training with weights that would make the average guy blush, eating huge quantities of protein and using muscle building supplements, because this is what I want to do, and the way that I want to look. Is it appealing to everyone?  No it’s not.   Are you going to go to these extremes?  Your answer is no, then stop stressing and step AWAY from the plastic pink dumbbell!   I said…. STEP AWAY FROM THE PLASTIC PINK DUMBBELL!

In my opinion one of the best things about weight training, is that you are always in control, and your way of training will predict the outcome of how you look at the end of the day.

Reasons why women should take up weight training:

• ·         Increase in muscle mass increases your metabolism, which means you will burn more calories.
• ·         Weight training tones up the “saggy” bits and will give you that toned look you want, but you need to build the muscle in order to achieve this.  Muscle takes up less space than fat, the more you have, the slimmer you look.
• ·         Moderate weight training improves joint strength, joint health and joint mobility.
• ·         Enhances balance and stability.
• ·         Lowers depression and makes you feel good and strong.
• ·         Weight training is a powerful tool against Osteoporosis as it increases bone mineral density.
• ·         You never too old to start weight training, sensibly J

Don’t know about you… but the above points seem pretty appealing to me!  So any reason why you still playing with the pink dumbbells?

One of the main reasons why women cannot bulk up….  Testosterone.  As you are well aware this is a hormone in both men and women, but the levels are much higher in men.  Testosterone is a very important building block required to build muscle, and even then it is not that easy.  Ever heard a man say how difficult it is to gain size?  Now imagine how difficult it will be for you! 

So who’s afraid of the big bad weights?

Control your cravings!

Spice up your life!

Complaints that I often hear about staying on a calorie restricted nutritional plan, is the fact that it can get very tedious and boring.  So why not spice things up with these herbs and spices, it will make your food taste great, and add a little punch to your metabolism ;)

Black pepper is the first of these spices to get a mention and some studies give the figure of 8% metabolic increase after consumption. Black pepper also stimulates gastric secretions and helps alleviate wind and constipation. Throw into the mix the ability of black pepper to aid your nutrient uptake and this proves itself nicely as a great way to spice up your meals.

Turmeric is a hot and yellow spice that packs a health punch too. It can lower blood sugar levels, reduce tissue and blocks weight gain. Turmeric can reduce the risk of heart disease and diabetes too – so it’s more than just a little weight loss boost.  With most diets being so high in protein,  turmeric aid also aids in the digestion of protein  and is a natural liver detoxifier.

Cardamon assists the digestive system and also aid in detoxifying.  Due to the high vitamin, mineral and iron content it aid in optimum health and increase in energy levels.

Cinnamon is the next in this impressive line-up and this can also reduce your blood sugar level. Cinnamon is great for your immune system and also promotes a healthy digestive system. A well-running digestive tract is essential for removing toxins and helping you to lose weight. Efficient digestion will rid your body of waste produce and clear your toxins away. There are also some people who claim that cinnamon reduces their appetite too – and you hardly need to count its calories either.

Ginger can work its wonders in your digestive system too and acts as a handy metabolism booster along the way. It reduces feelings of nausea and vomiting, increases stomach PH and eases gastric secretions.

Cayenne pepper is powerful, not only by its taste either. Just a tiny amount of the substance can raise your metabolism quite significantly; some have even estimated as much as a 25% metabolic increase as a result of cayenne pepper consumption. Cayenne pepper brings all of those nasty toxins to the surface of the blood too and thus helps them to be carried out of your system.

H20

It's summer in South Africa, and this year the heat has really been turned on.  I'm always amazed to see people in the gym working out with a little 250ml bottle of water, and then leaving with the bottle pretty much still full.  YOU MUST DRINK WATER! Here is some interesting fact.

The human body is anywhere from 55% to 78% water depending on body size. A rule of thumb, 2/3 of body is consists of water, and it is the main component of human body. Did you know that your tissues and organs are mainly made up of water? Here is the %:

• Muscle consists of 75% water
• Brain consists of 90% of water
• Bone consists of 22% of water
• Blood consists of 83% water

The functions of water in human body are vital. The water:

• Transports nutrients and oxygen into cells
• Moisturizes the air in lungs
• Helps with metabolism
• Protects our vital organs
• Helps our organs to absorb nutrients better
• Regulates body temperature
• Detoxifies
• Protects and moisturizes our joints

Every cell in your body needs water from head to toe. That is why it is so important to drink enough fluid. Take for example, brain consists of 90% of water, if you do not supply enough water to your body, your brain cannot function well, and you will get headache or migraine. Hence, next time, if you feel fatigue and headache, it may be the sign of dehydration.

The Harmful Effects Result from Dehydration:

• Tiredness
• Migraine
• Constipation
• Muscle cramps
• Irregular blood pressure
• Kidney problems
• Dry skin
• 20% dehydrated – Risk of death

Symptoms of Dehydration

Here are some of the symptoms that you need more water:

• Dark Urine – Dark Yellow or Orange in Color: Urine is generally pale yellow to clear when you have sufficient water intake. Dark color or strong smell indicates that you need to drink more water.
• Dry Skin: Skin is the largest body organ and requires its share of water.
• Thirst: Thirst is the most obvious sign that you're already dehydrated. It is always a good practice to drink more water when your are not thirsty, don’t wait until you're thirsty.
• Hunger: Most people mistake hunger for the indication to eat more, whereas in actual fact, they may be dehydrated. So before you have your meal, grab a glass of water.
• Fatigue: Water is a source of energy and gives you a boost in energy.

Top 11 Health Benefits of Drinking Water

You will be amazed of the benefits of drinking water as follow:

1. Aids in weight loss
2. Natural Remedy for Headache 
3. Look Younger with Healthier Skin 
4. Better Productivity at Work
5. Better Exercise
6. Helps in digestion and constipation
7. Less Cramps and Sprains
8. Less like to get sick and you feel healthy
9. Relieves fatigue
10. Enhances your mood
11. Reduces the risk of cancer

Still wondering why water is so important?