World Bodybuilding

When eaten in quarters or slices in salads or on sandwiches, tomatoes add a nice taste, a cool texture, and a fair amount of crunch. These tactile sensations are vitally important to a long-term eating strategy.

When eaten raw, tomatoes deliver ample amounts of fiber and vitamin C and a fair amount of vitamin A. The yellow fluid that surrounds tomato seeds is also a “mystery protectant” for your heart. The only real mystery  is that hardly anyone knows about it!

Surprisingly, the not-so-lowly tomato’s strongest claim to a magic food status is that they are even more healthy when cooked. Our preference is to cook them with garlic and extra virgin olive oil.

Cooking makes the lycopene in tomatoes more bioavailable. Lycopene is a carotenoid that helps protects against certain types of cancer and promotes heart health.

The cooking/lycopene connection has turned up in studies dealing with prostate cancer. Men who eat the most cooked tomato foods show a decrease in prostate cancer.

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Shin splints is a catch-all term for shin pain, usually caused by a slight separation between the shin muscle and the bone. You can develop shin splints from doing more exercise than your body is ready to handle or simply from introducing a new aspect to your training, such as wearing a new pair of shoes, running downhill, or running on the beach when you normally run on asphalt.

To cure shin splints, back off for a few days. When you’re free of pain, start back up gradually. Don’t increase your exercise time or distance by more than 10 percent a week . Ice helps by reducing inflammation and by dulling the pain. Also, gently but deeply massaging the area several times a day can help.

To prevent shin splints, strengthen your shin muscles so that they work more in harmony with your calves, the muscles that operate in opposition to them.


Here’s one simple exercise: Stand on the floor or with your heels on the edge of a stair, with your weight distributed evenly over the entire length of your foot, and lift and lower your toes and the balls of your feet 20 to 30 times. Ask a trainer to show you some other shin exercises. Stretching the calf muscles  also helps prevent injury to the shin and ankle.

Also, be sure to replace your athletic shoes often so your shins don’t take a pounding from lack of cushioning. We know one guy who solved his chronic shin splint problem overnight by buying a pair of shoes with a slightly wider heel. This seemed to suit his running style; a podiatrist or sports-medicine specialist (or even a well-informed running store associate) can help you find the solution that suits your style. If all else fails, your podiatrist may make a special pair of inserts, called orthotics, to properly position your feet in your shoes.

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Simple carbohydrates, on the other hand, are single or double sugar molecules. They’re found in table sugar and processed foods like Pepsi and Twinkies, but they also occur naturally, like in fruit. Simple carbs, whether they’re found in a papaya or a Pop Tart, are absorbed quickly, causing the amount of sugar in your blood to skyrocket and then plunge soon after, leaving you feeling tired and hungry. But there’s a difference between the natural simple sugars found in fruit and the refined simple sugars found in candy.

When you eat that papaya, the sugar comes packaged with vitamins, minerals, water, and fiber. Also, the sweetness in fruit comes from fructose (as opposed to sucrose or glucose in other simple sugars), and fructose doesn’t cause the sort of sharp insulin spike that other simple sugars do.


In general, eat foods that are processed as little as possible. Choose an apple over apple juice, and whole-wheat bread over white bread. Be sure to buy bread that is actually labeled “whole wheat.” Many wheat and grain breads are mostly refined white bread colored with molasses, despite the brown wrapping that depicts wheat fields waving in the wind and names like “12- grain health nut bread.”

Read food labels carefully and find out where you’re getting most of your refined sugar. Breakfast cereals such as Kellogg’s Raisin Bran and Frosted.

Flakes are more than 42 percent sugar. Flavored yogurts are loaded with sugar, too. Be aware that sugar goes by other aliases, including corn syrup, honey, maple syrup, maltodextrin, sucrose, and other words that end in -ose.

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Limit strength: Limit strength is the maximum amount of musculoskeletal force that you can generate for one all-out effort. Commonly referred to as your maximum lift, limit strength is enhanced by training with weight that is 80-90% of your maximum, for low repetitions. Some individuals make the mistake of focusing too much effort towards improving limit strength, without consideration of explosive strength and starting strength.

Starting strength: Starting strength refers to your ability to activate as many muscle fibers as possible. You will activate fast twitch muscle fibers for explosive movements such as punching. Starting strength is best trained with ballistic lifting, using approximately 50-70% of your 1-rep maximum. Plyometrics are also excellent when training starting strength.

Explosive strength: Explosive strength is an extension of starting strength. Once the muscle fibers are activated (starting strength), your ability to keep the muscle fibers “turned on” is dependent on explosive strength. Consider the sprinter who begins a race with tremendous speed. This sprinter exhibits starting strength with his fast takeoff. If the sprinter can maintain his speed, he exhibits explosive strength. This form of strength is best trained with weights approximately 70-80% of your 1-rep maximum, along with plyometrics (complex training) and sprint drills.

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