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Recent Bodybuilding Articles

The 24-Hour Cleanse

It’s a good idea to begin each cleanse during the morning hours, with your first meal. The process itself couldn’t be easier: simply mix the juice of one lemon into a glass of plain, fresh (preferably distilled) water, and then drink this mixture, being sure to wait at least ten to thirty minutes before you consume anything else. Think of the solution of lemon juice and water as a liquid Brillo pad, cleaning everything it touches on its way down. Though the overall cleansing process is to be done only once a week, taking this morning drink of lemon water is something you can do every day of your life for a mild daily cleanse of your digestive system.

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Once you have drunk the lemon water and waited the requisite ten to thirty minutes, you may consume any fruit or vegetable you like, just as long as you juice it—but be sure to juice it yourself. (Bottled or canned juices are not allowed, since the processing removes many of the valuable vitamins and minerals.)

You may also prepare a vegetable soup by boiling pure water (no salt!) and adding fresh, raw vegetables. Speaking of which, you should strive to buy the freshest, organic fruits and vegetables you can find. Organic fruits and vegetables have notably more vitamins and minerals, plus you get the added benefit of consuming food that has not been chemically treated in any way.

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Female Fitness: Bosu Ball

This weird-shaped balance board-type contraption is an acronym for both sides up. One side is flat, the other looks like an exercise ball.

bosu ball

Don't be afraid of its wobbly nature. Start with the easy option of standing on the ball side, so the flat surface is on the floor, until you feel comfortable. How do you use it?

Stand on the dome side to do squats or step-ups, or turn it over, so the domes resting on the floor, to perform press-ups or mountain climbers. 

We should use the BOSU, because it will will help improve your balance, core stability and co-ordination, plus tone your body by activating the small stabilizing muscles.

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Neck Pain Prevention

neck pain
You may not realize how useful your neck is until you can’t move it, like when the guy standing next to you asks a question, and answering him requires a three-quarter turn of your body.

Just about anything can cause neck pain — you may sleep on your neck in a funny way or spend too much time cradling the phone on your shoulder.

But neck pain is often caused by fitness activities. We’re talking about poor weight-lifting technique, such as turning your head to the side while doing a shoulder press, and poor upper-body exercise posture, such as letting your head droop forward when you walk. If you experience neck pain after a traumatic incident, such as getting beaned on the head with a soccer ball, check with your doctor immediately. Also consult a physician if you have constant or recurring neck pain.

Neck pain of the non-traumatic kind usually signals tightness in the muscles of your neck, upper back, and/or shoulders. When you press a finger into the area between your shoulder and your neck and there’s very little give or springiness, you have tight neck muscles.

One remedy: Gently stretch your neck muscles; if you feel tightness on the right side of your neck, tip your head toward your left shoulder and stretch your right arm downward. Gentle massage is also useful for freeing up knotty neck muscles. You can give yourself a massage, but somehow that isn’t as satisfying as enlisting a friend, significant other, or professional therapist.

Ice, usually an injury-friendly treatment, isn’t always the best choice for neck pain. If you’re stiff to begin with, applying ice may cause you to tense up even more. If your trouble is a stiff neck, moist heat in the form of a warm washcloth, shower massage, or whirlpool may be the way to go.

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Natural Prolactin Control

prolactin
In opposition to what we normally see with all of the other pituitary hormones, the hypothalamus predominantly suppresses prolactin release from the pituitary gland. In other words, there is usually a hypothalamic Stop that order set against the lactotroph, and prolactin is released only when the order is released.

A note of interest is that If the pituitary stalk is severed, prolactin release increases, while secretion of all the other pituitary hormones decreases dramatically due to loss of hypothalamic releasing hormones. But this is an unlikely scenario for most athletes and should obviously be avoided nonetheless.

Prolactin Molecule

The neurotransmitter Dopamine appears to act as the top dog prolactininhibiting factor. Dopamine is secreted into portal blood by the hypothalamic neurons. Next it binds to receptors on lactotrophs, and inhibits both the synthesis and release of prolactin. So chemicals and drugs that interfere with dopamine release or receptor binding also increase the release of prolactin. These are called antagonists. Drugs and chemicals that either increase, act as, or potentate dopamine are agonists.

Of course there are other chemicals in the bodys Action/Reaction Factor closet that positively regulate prolactin. The major ones are GnRH, TRH (thyroid Releasing Hormone) and VIP (Vasoactive Intestinal Polypeptide). By the way, hyper-stimulation of the nipples may have a stimulatory effect upon prolactin release as well. But that is one we will leave alone.

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Core Stabilization and Strength

core stabilization
Our core musculature contributes to vital functions within our bodies and enables us to perform simple to complex tasks. Without good control or stabilization and a thorough understanding of what contributes to core stabilization and strength, we can fall prey to many of modern society’s ailments.

Lower back pain is the number one patient complaint in America. Many problems and orthopedic injuries result from poor core stabilization and strength. Females appear to be at a higher risk of suffering such injuries. Jame Zachazewki shows evidence of this in a study he conducted in 1996. He discovered that women have a lack of strength in the lower abdominals and pelvic floor muscles. He explained that 47% of females age 38 and above suffer from incontinence. However, women who participated in a regular weight-training program reduced the incidence of incontinence to only 4%.

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Caffeine Increases Weightlifting Capacity

Caffeine increases endurance capacity by sparing muscle glycogen (stored carbohydrate). It also increases high intensity, short-term performance by increasing adrenaline levels and activating the central nervous system.

caffeine

Some scientists think that caffeine improves performance by reducing pain and speculate that aspirin might be an effective supplement for athletes. A Baylor University study, led by Geoffrey Hudson, showed that caffeine was more effective than aspirin in promoting muscle endurance during a high rep bench press test. Aspirin had no effect on weightlifting performance or the perception of effort or pain during exercise. Caffeine is an excellent pre-training supplement for bodybuilders. It helps provide motivation to train and provides a small boost in performance.

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Athletes Recipies: Cheesy Scrambled Eggs

cheesy scrambled eggs
Ingredients

4 spoons 4% (borden) cottage cheese, 150 grams cucumber w/peel raw, 4 large egg whites, 2 whole eggs, 1/8 cup of 2% natural reduced fat mozzarella cheese, shredded, 30 grams raw mushroom, 15 grams black oilves, 10 grams onion, scallions, 1/2 table spoons pepper , red or cayenne, 1 cup raw spinach

Preparation

Blend or beat 4 egg whites with 2 whole eggs. Add cottage cheese, salt, red papper. (I like to blend the two together, Thunderstick is good for this) I use Pam in a non stick pan (butter if you prefer). Preheat the pan, pour in the eggs, when the eggs start to cook, add chopped olives, onions, and mushrooms. Cook the eggs how you like scrambled eggs.Just before you remove the eggs, melt in the mozzarella cheese.I eat the eggs on a bed of baby spinach and sliced cucumbers.

Nutritional Structure


Calories : 356

Protein (g) : 38

Carbohydrates (g) : 12

Fat (g) : 16.5

Carb Protein Fat % Ratio: 14-44-43

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