Health & Fitness June
Health & Fitness
Calling all tradesmen
s m r a
w o H
g i b
t e g to
What is the best intensity method for increasing arm size? Perform isometric holds at your weakest point in a curl. For example, let’s say you can’t lift more weight because you can’t get a certain weight up after rep five. Perform isometric holds with 60% of your maximum weight at that limiting range. That allows your tendons to strengthen at that elbow angle. Use it for 4-6 weeks then you’ll see that you can get past that point and you can use more weight and your arms will grow.
What is the best rep range to train your arms for maximal growth?
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The majority of people who can’t get their arms to grow aren’t using the proper rep ranges. Most bodybuilding workouts have you focusing on using repetitions of 10-15. While that is good for beginners, you won’t see much growth if you train exclusively in that rep range after the initial shock stage of your first few workouts. Your problem is with your arm strength. By specialising with an 8 week arm program using reps from 2-5 then going back to the traditional method of training you’ll find that you can overcome your plateau. Most people are too focused on strength vs muscle growth but those aren’t mutually exclusive. A stronger muscle can produce more force which means you can lift heavier weight down the line.
How to get bigger biceps?
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There are a lot of people that are overly concerned with getting bigger biceps since biceps are the biggest show muscle. It is not recommended that you just train your biceps as it is your triceps that make up around 75% of your arm mass. If you just want bigger biceps then add in a little more direct bicep work at the end of your arm workout.
Health & Fitness
How to get bigger arms if you’ve always been skinny? Here’s the great thing about arms. You can get bigger arms no matter what your bodyweight is. Muscle growth is due to various local factors. Train your arms and your arms will grow. You can stay 150 pounds and you can get bigger biceps, you just need to realise it’ll take awhile longer.
How to get lean arms? Lean arms are an interesting topic around the warmer months. Don’t worry about the proportion, just train for size at first. If you want lean arms then your diet will be the biggest factor. Lean arms are a function of low body fat and good arm size.
Should I train my arms twice a week? For maximum growth it is advised that you train your arms twice a week. More volume is important but more frequency is also important since you’re doubling your growth factor. Provided that you are training smart then it’s ok for you to train your arms twice a week.
How can I get leaner arms in two weeks? An ultra low carbohydrate diet to lose about five pounds of fat will do this. If you have anymore to lose then there is no hope.
What is a good bigger biceps workout? If you truly want to get bigger biceps then you’ll need to perform a specialisation workout for them. For example, instead of focusing on building bigger arms, just focus on your biceps. Now that’s not to say that you won’t train your triceps, you’ll just perform more biceps volume during the training session to get them bigger.
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Health & Fitness
Back workout 1
Lat Pull down
1
4 sets, 8 – 12 reps
2
Start Position: Hold the bar with a wide grip Place your body at a slight angle, as above in a seated position. Note: your back at this position is fully stretched.
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3
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4
Pull the bar down towards your chest. Repeat exercise.
2
As you can see above, this exercise crunches your back muscles
Underhand Close grip pull down
1
Grip the bar underhand with a close grip.
4 sets, 8 – 12 reps
2
Start Position: Sit upright with this exercise and have your arms straight. Again, stretching your back muscles out.
3
4
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Pull the bar straight down in line with your chest. Repeat exercise.
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As you can see above, the bar is in line with your chest.
Seated Row
1
4 sets, 8 – 12 reps
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Start Position: Knees slightly bent with your back straight and arms fully extended again Pull towards you keeping a straight back and your knees bent. Repeat exercise stretching your lats.
4
Kneeling One Arm Row
1
Lift the dumbbell straight up keeping your chest facing downwards, lifting the dumbbell to your side. Repeat exercise with other arm.
Lower Back Lifts
1
Bench for lower back
3
4 sets, 8 – 12 reps
2
Start Position: Place one knee on the bench and support with the same arm as above.
5
Health & Fitness
3
4 sets, 8 – 10 reps 2
Start Position: Lock your feet under the arms at the back of the bench. Then hold yourself horizontally.
Bend over then lift yourself back to position. Repeat Exercise.
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Health & Fitness
How far would you go for the perfect summer body? Not since ancient times has the muscular male form been so keenly observed and desired. Today, cultural interests look favourably on the well formed male physique. The media draws specific attention to this as men are made to feel that if they are not sporting that chiselled, sculptured physique they are somewhat deemed as socially and physically unacceptable. Pressures put on young men today make them go to extreme measures to achieve the ‘perfect physique’, but just how far would you go?
While the vast majority of men are not looking to enter the competitive world of bodybuilding as a sport, current cultural interests look favourably on the well formed physique. While most men can develop a leaner and therefore more muscular appearance through correct diet, exercise and activities designed to increase muscle mass, not all can develop to the level of muscle mass desired because of genetics or activity restrictions. Rather than resort to anabolic steroids, growth hormone, testosterone or other less well known drugs, bodybuilders have available implants that can augment certain areas of the body to produce balance in the physique that would be otherwise impossible. 36
Cosmetic surgery, specifically the use of bodybuilding implants, is an option which bodybuilders are using to add size and shape to their physique when the traditional methods of weightlifting and exercise do not or cannot produce the desired results. While the use of anabolic steroids will temporarily increase muscle mass, there are frequent, severe complications from its use. Bodybuilders are turning to the use of specially designed implants to achieve bulk and definition when genetics or other conditions prevent them from attaining the physical appearance they desire. Popular areas of surgery are: Sub-pectoral Implants, Calf Implants, Bicep Implants, and Gluteal Implants . Other implants are also available as popularity in this area increases.
Type of Implant Used Normally the type of implant used for this kind of surgery is Silicone. Solid silicone implants are made of stable materials that will not break down for many years. Highly controlled studies since that period have proven that silicone does not cause disease of any
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kind. Bodybuilding implants are made of solid silicone - soft but still solid without the controversial characteristics of silicone gel. Solid silicone has never been alleged to cause any disease in the human body. Bodybuilding implants are made of the same silicone that surrounds many cardiac pacemakers. Most joint replacement parts are made with either solid silicone or coated with silicone to reduce the body reaction to the replacement part. No problems have ever been attributed to the silicone of these implants which is identical to the silicone of bodybuilder implants. Once healed in place, the likelihood of implant shifts or implant degradation is minimal. Complications of surgery are largely related to the initial healing period and are usually minimal. Once healed, people with implants may engage in all normal activities. Indeed, exercise including weight lifting and strength development is encouraged. Placement of implants is designed to minimize scars and to not interfere with muscle development or muscle movement.
After
Most Popular Procedure This is actually not very new. The procedure is several decades old. Bodybuilders make up a large percentage of calf implant patients, as this muscle is notoriously hard to develop with inferior genetics. Black athletes in particular seem to have an especially arduous time building up the calves, due to higher muscle insertions. Nearly everyone with great calves is gifted with very low insertions, close to the ankle, meaning that there are many more muscle fibres capable of growing. With higher insertions, nearer to the knee joint, there are just not many muscle cells in the first place. It is almost unheard of for someone with terrible, ‘high’ calves to ever build them up to impressive proportions.
Arnold Sc hwarzene gger and Flex Wheeler
There is, as you would expect, significant pain following the operation until the body adjusts to the pressure of the implants inside the lower leg. Bed rest is advised for the first few days, with walking being introduced very gradually afterward. During the adjustment stage, walking on top-toes or in high heels is most comfortable. (How on earth you are going to find a pair of heels let alone walk around in them for 3 weeks is beyond me!) On the plus side, you can return to training the upper body in a week, and start working the legs again lightly in three weeks. By six weeks, you should be easing back into full-bore heavy training for the legs.
Health & Fitness
Before
Calf implants seem to be a popular choice of body building implant chosen by young men. As many men like to train their upper bodies more and neglect their legs this procedure seems to be on the rise. We have all seen those men in the gyms with massive upper bodies and ‘pigeon like’ legs which look ridiculous! Well thanks to calf implants body builders can now be more in proportion with minimal effort!
Possibly after recovery and you forget about the tremendous pain you went through for your new legs, some of you may find this a worthwhile procedure to go through in the face of vanity!
Prior to the Mr. Olympia contest, Shawn Ray challenged IFBB head honcho Wayne DeMilia to investigate Flex Wheeler for calf implants, as his calves had dramatically improved over two years from mediocre to excellent. An MRI showed that whatever Flex had done to his calves, it wasn’t implants. Arnold Schwarzenegger is another famous bodybuilder that has been accused of having them, though almost everyone knows the legend of how Arnold only started truly training his calves correctly after visiting Reg Park in South Africa. Arnold returned to Venice Beach and cut all of his workout jogger into knickers so that he was constantly reminded of his poor calves. He had no choice but to start training them!
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Health & Fitness 38
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much as ting your skin from the sun as tec pro lly rea you are e her is r Now that the Summe putting on sun cream a on the rise we all need to make cer can n ski h Wit be? uld sho you in Spain. in the sun especially when living priority when spending the day lly know what we oil or lotion most of us do not rea tan sun ng osi cho to es com it t in making that When , the price tag plays a major par ple peo of lot a For . for g kin should be loo are only a few mistakes tanning lotion we opt for. Here final decision on which type of that we all make.
se Avoiding high factor creams becau you assume you won’t tan.
Thinking last year’s sunburn has recovered.
we got so Most of us have a story about the day arket may look like erm sup l loca r you at couldn’t sleep. oil 2 and or up d fact The badly sunburned we blistere ms, but using drea r you of tan the our bodies to s e fade rout l ess idea redn the But though the pain and age your skin and dam only will ms rest of our lives. crea the or for fact n low bur very ember the areas we sun rem increase your risk of skin cancer. s our DNA and Research shows that sunburn damage It y. estl hon 15, or fact use you tinue to expose You will still get a tan if the damage is permanent. If we con will tan the but it get to you sun we run the will just take longer for these areas to sunburn or too much er rath er long last and er bett cer. It is advised actually be deeper, look risk of eventually developing skin can s day of ple cou a r afte ke sna re sunburn to try to than start peeling like a that anyone who has suffered seve a g osin Cho . skin ing look hy ght too much sun resulting in dry and patc remember the spot where they cau e mor nd spe to able be will a high factor cream, higher factor means you and to take care to cover this spot in g ryin wor out with e com to rs yea time safely in the sun in ideally factor 30. y that you have about the different areas of your bod keep covered. sunburned in the past and need to too high
.
Buying the cheapest cream you can
all shapes and sizes As we all know, sun creams come in - and price ranges. buy the most While you don’t necessarily have to for the cheapest expensive one on the shelf, opting The most important version could be a serious mistake. uld be whether factor influencing your decision sho inst both UVA and the cream you choose protects aga this but the SPF UVB rays. Many people don’t realise UVB rays. UVB rays factor on the bottle only relates to ’s rays that cause are traditionally thought of as the sun s of ageing. But new sunburn while UVA rays cause sign responsible for research shows that UVA rays can be both sunburn and ageing. on the back of sun A sun cream’s UVA rating is shown s, one star being cream bottles and is measured in star stars being the lowest level of protection and four SPF rating it is the highest. As well as choosing a high g. advised to choose a four star UVA ratin
Health & Fitness
! id o v a o t s e k a t is m Sun cream
Buying a sun cream with a factor
skin that burns If you or a member of your family has highest factor the buy to pted easily you might be tem on. But little did you sun cream you can get your hands any creams with an ing buy t know that there is no poin SPF rating over 30. t of the sun’s Factor 30 creams block out 98 per cen about one per rays. Factor 60 creams only block out spending any cent more sunlight so it is not worth a’s Food and extra money on them. In fact Americ t in guidelines ugh bro ntly rece n Drug Administratio rs to stop making encouraging sun cream manufacture behind this is that creams over factor 30. The thinking ring factor 60 they people assume that if they are wea the sun’s rays as are protected from twice as many of much longer. This with a factor 30 so will stay in the sun ed at all! is false as you are not doubly protect
0 g sun lotion, SPF5 Sun, Light Feelin , watery ea ht iv lig N y bl va lie B/UVA 20 ith an unbe UV w n 4 n, s. tio tio ec Lo ot pr ilk M us or Serio gh-fact pastines Spray Gentle of that horrible hi ee golden tan. -fr nt rn hi Clarins Sun Care bu no a d r fo an e e ur ur text 1 Great scent and gorgeous text e, SPF15 0 F2 Coconut Fragranc SP ith y, w ra n Sp t tio en Lo n ar ta sp ol S ise Tran noying stains 5 and trustworthy réal Solar Expert s on the skin or an eat tropical scent es Gr in ick st t 2 L’O ou ith eat price. A great tan w protection for a gr on clothes. /UVB UVA sun 5 F1 0 SP 3 d, ar F of DNA Gu m SP ive to the nd is full us. Lancôme Sôleil, with anti-agers a in sk s e nd r fe de C at a 3 An easy-to-apply mist th rs, while face ensit Face a bon RGY for skin s m for the which is ise E ur st L oi m g L in t A a n and smooth n cre sistan ectio All available online or at dness. prot a great su water re helping prevent re s so Corte Ingles or La Canada This i idants. Al Luxurious. x o 39 i shopping Centre! menandautotrader.com june 2012 ant
Health & Fitness 40
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E S U E R T O N ! S E L T DO T O B
Health & Fitness
Many of us are unaware of the harmful effects of re-using your disposable mineral water bottles. Whether it be for the gym or to refill and take down to the beach this is a definite no no!
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after using her favourite fancy SAFA mineral water bottle which she kept and decorated herself to take her water and juice to school in daily. She used the bottle continuously for 16 months.
Basically, the plastic called (polyethylene terephthalate or PET) used in these plastic bottles contains a potentially carcinogenic element (diethylhydroxylamine or DEHA). The bottles are safe but only when used once and then thrown away. If you must keep them longer, it should be for no longer than a few days. It is extremely important to not let water bottles become hot e.g when left in the car in the summer months as this increases the release of the dangerous chemical from the water bottle into the water that you will then drink!
How to avoid Check on the bottom of the bottle there is a triangle sign and there will be a number on it. If the number is higher than or equal to 5, then this bottle is safe to use. Whatever number you see under the number 5 will release the chemical. For most bottled water, the number is 1. It is not safe to re-use!
Please invest in a proper water bot t designed le f multiple u or se41 s.
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Health & Fitness
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We never think about our memory fading or at least not until way into our 70’s or 80’s but memory problems can arise early as your 20’s, according to a new study from the University of Virginia. The study looked at more than 2,000 men and women between the ages of 18 and 60 for seven years. Researchers found that by the age of 27, puzzle-solving capabilities, brain speed and abstract reasoning started to decline in most people. Scary! This indicates that your brain is one part of your body you need to keep fit. Here’s how:
Health & Fitness
Keep your brain fit! 1. STAY ACTIVE
Physical fitness may increase the size of your hippocampus - the region of the brain connected to long-term recall. Anything physical that gets your blood flowing works, but jogging and swimming apparently provide the best benefits to the brain.
2. EAT SMART
What’s good for your heart is good for your brain, says Gary Small, M.D., author of iBrain. He advises loading your diet with antioxidant-rich foods (such as brightly coloured fruits and vegetables), plus omega-3 fatty acids from fish and olive oil.
3. ORGANIZE AND VISUALIZE
Teach yourself mental cues. If you need to remember several items, try arranging them into smaller units.
4. DON’T OVERDO IT
Although technology can leave you scattered and mentally drained, it can also free your brain up from things that you don’t need to be committed to memory, like phone numbers and birthdays (unless it’s your wife’s and kids’ birthdays; remember those!).
5. PLAY AND RELAX
Contrary to what your mum says, video games won’t rot your brain. Some - like the puzzle-filled Brain Age 2 for Nintendo DS - may even help to strengthen and train it. Relaxing also reduces stress levels, which can boost brainpower.
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height
Health & Fitness
Does your
affect your
success?
ul in n, tend to be more successf me wo d an n me th bo le, op more than just Research shows that tall pe tall tower over the short in the do y wh t Bu le. op pe hes? t their careers than shor ople get showered with ric pe l tal t tha so ct, pe res d t bree themselves physical stature? Does heigh le are more likely to assert op pe l tal t tha so , em ste Or does height breed self-e deavours? ly succeed in all of life’s en ite fin de ll wi y the ing ow kn Employers seem to prefer taller employees
“
It is true that many employers equate tallness with more capability and competence. Tall people are hired more often and promoted more often than short people, when employers must choose between tall and short candidates. One would like to think that employers value their hires for their work, not their height. Unfortunately, quite a few recent studies published revealed that taller people, particularly men, earn more money. Taller men can earn more money than their shorter counterparts simply because taller people are perceived to be more intelligent and powerful. Being taller does not seem to provide any genuine benefit that helps employees actually perform better.
Did you know?
“Theoretically, the importance of height has evolutionary origins, because animals use height as an index for power and strength when making fight-orflight decisions.” D. G. Freedman (1979) “Throughout nature the rule is the bigger, the more dangerous. Thus, from a sociobiological perspective, height equals power and therefore demands respect” Judge
”
During your lifetime, you will produce enough saliva to fill two swimming pools. Saliva plays an important part in beginning the digestive process and keeping the mouth lubricated, and your mouth produces quite a bit of it on a daily basis.
t. Yet another reason to loathe n the risk of heart attack is greates Monday is the day of the week whe of heart attacks on Mondays than d found that 20% more people die Mondays! A ten year study in Scotlan of too much fun over the weekend hers theorize that it’s a combination any other day of the week. Researc k that causes the increase. with the stress of going back to wor
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Economists have known for a long time that it pays to be tall. Multiple studies have found that an extra inch of height can be worth an extra €700 a year or so in wages, after controlling for education and experience. If you’re 6 feet tall, you will probably earn about €4,600 more than the equally qualified 5-foot-6-inch man down the hall. That makes height as important as race or gender as a determinant of wages. And it works for women as well as men. Even among female identical twins (whose heights can differ more than you might expect), the taller sister earns, on average, substantially more than the shorter.
History proves taller men get the job! Height matters not just for wages but for ascension to leadership roles. An interesting bit of trivia that pertains to this topic is the fact that in the 28 presidential elections between 1790 and 2011, 18 of the winning candidates have been taller than their opponents.
Health & Fitness
Being taller pays more!
Of 43 American presidents, only five have been more than a smidgeon below average height, and the last of those was Benjamin Harrison, elected in 1888. Most presidents since then have been several inches above the norm for their times, with the five tallest being Abraham Lincoln, Lyndon Johnson, Bill Clinton, Thomas Jefferson, and Franklin Roosevelt - suggesting, incidentally, that height predicts success. Today’s president Barrack Obama stands at 6ft 1” tall!
Did you know?
The acid in your stoma ch is strong enough to dissolve razorblades. While you certainly shouldn’t test the fortitude of your stomach by eating a razor blade or any oth er metal object for that matter, the acids that digest the food you eat aren’t to be taken lightly. Hydro chloric acid, the type fou nd in your stomach, is not only go od at dissolving the piz za you had for dinner but can also eat through many types of metal.
By the age of 60, most people will have lost about half their taste buds. Perhaps you shouldn’t trust your grandma’s cooking as much as you do. Older individuals tend to lose their ability to taste, and many find that they need much more intense flavouring in order to be able to fully appreciate a dish.
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