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free bodybuilding newsletter January 2004 Newsletter free muscle gain secrets
free bodybuilding newsletter, this is your free muscle gain secrets e-zine for gaining big muscle
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Muscleblitz's No Pain No Gain Monthly Newsletter For January 2004
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Hi and Welcome to all New and Valued Regular readers! In Muscleblitz This Month
I firstly want to wish you all a very Happy New Year and lots of great health and happiness in 2004.
Now's an interesting time of year for most of us because it's time to be acting upon the commitments we have made to ourselves to get into "great shape" this year.
I want to urge you to follow through on these goals, and also give you some guidance...
The single most important aspect which will determine whether or not you achieve the physical results you want is your own desire and commitment... and the second most important factor, without any doubt whatsoever, is the quality of the information you follow in your pursuit of your goal.
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In the Muscleblitz Newsletter this month
1) Six Pack Abs in 10 minutes a day
2) The Hard facts about Fat
3) Build the upper chest with these chest building exercises
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1) Six Pack Abs in 10 minutes a day
That's right 10 minutes a day is all it takes to shred those abs when combined with a good high protein low carb diet with 15 minutes cardiovascular workout on alternate days. You don't need a gym just a level floor. Variety is the key to a splendid six pack, you need to work those abs from all angles at differing speeds. This following routine is awesome and you will quickly reap serious results so get started and stick at it don't forget no pain no gain.
The Essential Warm-up
Warming up prior to every weight training session is an absolute must and should never be missed. The warming up phase increases blood circulation and gently prepares and stretches the muscles tendons and ligaments in a controlled fashion prior to the main body of the workout. All of this means that once you have warmed up your muscles you will be able to lift heavier weights than from cold without the risk of injuries. Its time to develop those abs for the beaches!!
Exercise 1 Ab Blasting Crunch
Ok we have all done regular crunches, but now its time to really blast your abs, try this advanced ab exercise.
Lie on the floor in the Crunch position, knees bent, hands over ears, or resting on the back of the head
Now, crunch up approximately 10 inches, holding the contraction for 6 seconds. In this fully contracted position, the key is to really squeeze your abs together hard. Imagine pushing your upper abs into your lower abs and vice-versa (like an accordion coming together).Then return to the starting position as slow as possible keeping those abs tensed it should take about 4 seconds.Now repeat the crunch maintaining as much continuous tension on the abs as possible. Forget the amount of reps go for quality. When you can not do anymore have a 20 second rest no longer then do as many normal crunches as possible
Exercise 2 Hanging Leg Raises
Hanging Leg Raises are an excellent intense movement for blasting those hard get lower abs. Ok but it is imperative that you do them so lets get started
Start by hanging from a lat chin up bar, hands shoulder width apart, arms fully extended.Keeping your knees together but slightly bent raise your legs by abdominal power only do not swing, raise until your feet are about level with your waist and hold, contract the abs for 5 seconds before lowering in a controlled fashion tensing the abs as you do so to the starting point and repeat. Do at least 12 reps
Exercise 3 Pulley Rope Crunch
Here’s a great finisher for the abs
With the rope attached to the high pulley on the cable machine, grab one end of it with both hands. Pull the rope down so that you are kneeling on the floor with your hands positioned just above your head, ensure that your hands stay firmly locked in this position.Now pull down bending forward at the waist all the way to the floor. Use all ab power to pull down no swinging hold the bottom position and tense those abs return up slowly still tensing as you do so. Repeat the movement for at least 12 reps
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2) The Hard facts about Fat
By Sandy Markiewicz, RD, MBA
By now you know that too much fat--especially saturated fat--is not good for you. Your body can easily store excess calories from fat as body fat. Plus, saturated fats from animal products, such as meats and dairy foods, can clog your arteries and contribute to heart disease.
But be careful. Although reducing dietary fat is important, eliminating all fat from your diet is not at all healthy. Fat is an essential nutrient that produces energy for daily activities and supplies the body with vitamins A, D and E, which are needed for healthy skin and optimal growth. The body cannot produce fat on its own; it must be provided through dietary intake. For these reasons you should enjoy some fats in your diet, especially monounsaturated fats like olive oil. The key is moderation--not elimination.
Fat facts
Dietary fat is found in both animal and plant foods. There are three basic classifications of fat: (1) monounsaturated, (2) polyunsaturated and (3) saturated. Unsaturated fats--especially monounsaturated fats--are considered the "healthier" ones. Sources of unsaturated fats include nuts, seeds, vegetable oils and soft margarine products.
Research indicates that an excessive intake of saturated fats tends to raise blood cholesterol levels, thereby increasing risk for heart disease. Animal products--such as beef, butter, dairy products and lard--typically contain more saturated fat than do vegetable products. But some vegetable oils, such as coconut and palm oil (also known as tropical oils), contain large amounts of saturated fat.
There's also an unclassified newcomer in the fat realm--trans fatty acid. Trans fatty acids are the end products of a process called hydrogenation, in which vegetable oils are hardened. The implications that trans fatty acids may play a negative role on health is currently being reviewed, but many nutrition professionals are already advising a limited intake.
For the most potent and effective fat burners on the market, combined with comprehensive advice designed to guarantee you that lean hard sexy body.
The Bottom Line
Health authorities recommend that Americans consume 30 percent or less of their total daily calories from fat, with 10 percent or less of those calories from saturated fat. Use the Nutrition Facts panel on food labels to help determine how much fat is in food. The following chart can help guide your fat intake. Determine how many calories are in your diet and use the chart to discover how many grams of fat are in 30 percent and 10 percent of your calorie intake. Remember, the recommended percentages refer to your total fat intake over time, not the fat in single foods or meals.
Calories per Day
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Total Fat per Day (grams)
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Total Saturated Fat per Day (grams)
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1,200
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40 or less
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13 or less
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1,600
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53 or less
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18 or less
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2,000
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67 or less
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22 or less
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2,200
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73 or less
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24 or less
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2,500
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83 or less
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27 or less
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10 Tips to reduce fat
To help cut down on your fat intake, use the following tips when preparing foods:
1. Use evaporated skim milk instead of cream when preparing sauces or desserts.
2. Create your own nonfat salad dressing by mixing balsamic vinegar, mustard and herbs. If you really prefer an oil-based dressing, try using three parts vinegar to one part oil.
3. Drain nonfat yogurt through a sieve or cheesecloth overnight in the refrigerator, and use in recipes that call for cream.
4. Saute foods in chicken broth, vegetable stock, tomato juice or wine instead of frying them in oil or butter.
5. Keep olive oil in a spray bottle to a lightly coat sauté pans.
6. You can make your own taco shells. Hang soft corn tortillas directly over the oven rack (with the sides of the tortilla hanging down) and bake at 400 degrees until they're crisp. (Taco shells sold in supermarkets are usually fried.)
7. Whip up your own french fries. Place _-inch-thick potato slices on a nonstick baking pan and coat with a light spray of oil. Sprinkle with paprika or salt, and bake at 350 degrees for 35 to 40 minutes. Turn once during baking. (For a different flavor, try this recipe with sweet potatoes.)
8. To maximize flavor, toast nuts before baking with them. That way, you'll be able to use less. Or sprinkle nuts on top of a home-baked dessert instead of mixing them into the batter.
9. Substitute six egg whites plus one whole egg for every three eggs in your favorite recipes.
10. Substitute an equal amount of applesauce or any baby-food fruits for up to half of the total oil in your favorite dessert recipes. Strained prunes actually enhance the chocolate flavor in brownies!
Sandy Markiewicz, RD, MBA, is the president of Nutrition Marketing Consultants, a consulting firm based in Chicago, Illinois, that designs nutrition programs for personal trainers, health clubs, corporations and individuals.
Reprinted from June 1997 IDEA Personal Trainer.
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3) Build the upper chest with these chest building exercises
Experienced bodybuilders and trainers know that the key to developing the chest is often found in working the upper region of the pectorals. Yet most trainers do not spend enough time working their upper pecs, mainly because they can use more weight in the flat or decline bench press.
The solution is to hit the incline bench hard with the following three exercises. The incline bench should be set at an angle of around 30 degrees. If the angle is too steep, you'll end up taking the work away from the chest and working the anterior deltoids (the front of the shoulder) too much.
Incline Bench Press
1. Lie on an incline bench, your head cocked toward the ceiling.
2. Find a sturdy grip on the bar, preferably about shoulder width apart.
3. Remove the bar from the rack and slowly let it descend toward your chest.
4. If your arms are very long and/or if you have a small chest, the bar may not come all the way to the chest. When you bring the elbows too low down, you increase the risk of injury to the shoulder. When you feel a comfortable "stretching" sensation in the chest at the bottom of the movement,that is your cue to start pushing the bar up again.
5. Keep the motion steady and stop just shy of your elbows being locked out.
6. Squeeze your chest during the contraction, then slowly repeat the rep.
Incline Dumbbell Press
1. Lie on an incline bench, taking a dumbbell in each hand.
2. The weights should be parallel with each other, palms facing outward.
3. Press the dumbbells upward and slightly in and stop just shy of your elbows being locked.
4. Squeeze the pectoral muscles during the contraction for a moment.
5. Slowly lower the weights to the starting position.
Incline Dumbbell Flyes
1. Lie on an incline bench, taking a dumbbell in each hand.
2. Start with the dumbbells directly above you, with a slight bend in the arms.
3. Slowly lower the dumbbells in an arc towards the floor until you feel a mild stretch in the chest. Keep the slight bend in the elbows (imagine hugging a large tree). Be careful not to let your elbows drop below the level of your body. Deep flyes can increase the risk of shoulder injury.
4. Slowly arc the weight toward the ceiling, bringing the dumbbells toward each other.
5. Stop at a point where the dumbbells are about six inches apart from one another.
6. Squeeze your pectoral muscles together during the contraction.
This article has been kindly supplied by Maximuscle http://www.maximuscle.com
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