Fitness Guru

Serge Nubret: Best Pecs Ever

2006-07-06T09:24:00.000-07:00

Arnold Schwarzenegger might have the best know pecs but in my opinion Serge Nubret has the best pecs ever. Compare his pecs to his waist and you know what I mean. Look at today’s top dogs;.body builders like Ronnie Coleman, Jay Cutler, Gustavo Badell and Markus Ruhl they have huge chests but their stomachs are also huge. These body builders are freaks compared to the aesthetic physique of Serge Nubret. Just take a look at the picture; every body part is in proportion.

Gakic

2005-12-14T17:34:00.000-08:00

What The Heck Is GAKIC, Anyway?

GAKIC is a glycine and arginine monohydrochloride salt of alpha ketoisocaproic acid calcium.

Alpha-ketoisocaproate (KIC):
Alpha-ketoisocaproate (KIC) is a keto acid of leucine (branched chain amino acid). Branched-chain keto acids (BCKAs) are very similar to branched-chain amino acids (BCAAs), the only difference being the presence of a keto group instead of an amino group. Thus, BCKAs can be viewed as ammonia-free sources of BCAAs.
KIC is anti-catabolic, particularly during catabolic states. 6 Since any intense, strenuous activity is also catabolic, some feel there is every reason to believe the KIC will prove to be of value to bodybuilders, powerlifters and aerobic athletes. 6 Further, BCKAs are essential for energy production in muscle and for the detoxification (removal) of ammonia. During an intense exercise of high intensity, such as resistance exercise, ammonia is produced in large quantities and it has been suggested to play a role in fatigue. 6 Finally, KIC stimulates insulin secretion.
KIC is metabolised further to alpha-amino-n-butyrate and beta-hydroxy-beta-methylbutyrate (HMB), a compound popularized by Bill Philips. Although HMB certainly does not feel like Deca, a recent meta-analysis (quantitative statistical analysis that's applied to separate, but similar, experiments) found that HMB supplementation led to a net increase in lean body mass (0.28 percent per week) and strength gains (1.4 percent per week), but the effect of these changes was less than 0.2; such a change is considered small. 9 To my knowledge, alpha-amino-n-butyrate has not as yet been investigated in humans for its anabolic and anti-catabolic properties, but it may have some anabolic and/or anti-catabolic effects.

Glycine:
Glycine is a non-essential amino acid. It has been shown to increase growth hormone secretion in a dose-dependent manner. For example, Dr. Kasai and co-workers reported that oral administration of 6.75 grams of glycine to 19 human subjects increased growth hormone levels significantly for three hours, peaking at three to four times baseline at two hours. 7
Further, glycine plays a role as an excitatory neurotransmitter. A neurotransmitter is a chemical contained in synaptic vesicles in nerve endings that is released into the synaptic cleft, where it causes the production of either excitatory or inhibitory postsynaptic potentials.
Finally, glycine used with arginine has been shown to increase endogenous (SEL) creatine levels by increasing creatine synthesis. 6 A number of studies using glycine for the alleviation of fatigue were done in the 1930s and 1940s, but the results were minimal. 8

Arginine:
Arginine, normally a nonessential amino acid in humans, is considered essential under certain conditions. Arginine has a significant role in nitrogen detoxification and has been shown to be beneficial in various diseases including liver and other diseases in which ammonia levels are extremely high. 6 As noted above, ammonia has been suggested to play a role in fatigue.

I have not used this product but it seems like some people like it, Read about Gakic case studies here

If you would like a FREE sample get it here

TOP 10 ANTIOXIDANT SOURCES IN U.S. DIET

2005-11-10T04:50:00.000-08:00

Below is a list of the top 10 antioxidant sources in the average American diet

10 Potatoes
9 Tomatoes
8 Apples
7 Beer
6 Red wine
5 Corn
4 Dried Beans
3 Bananas
2 Black tea

and number 1 =Coffee

So what does this tell us? Well for starters the average person in the U.S. does not eat enough fruits and vegetables, which of course are better for your overall health due to their high content of vitamins, fiber and minerals. Berries and dates have the highest antioxidant value per serving but are not to be found on this list

ENDOMORPH TRAINING

2005-11-04T04:36:00.000-08:00

The endomorph will not have too much trouble building muscle but will have to be concerned with losing fat.

A higher proportion of high-set, high-repetition training (no lower than 12 reps) with very short rest periods in between to burn off as much fat as possible.

Additional aerobic exercise such as running, spinning, stair master or any other calorie consuming activity. Aim for 30-45 minutes cardio sessions

A low calorie diet with the minimum amount of protein, carbohydrates and fats. Supplement with vitamins and minerals to be certain that the body is not being deprived of any essential nutrients

MESOMORPH TRAINING

2005-11-03T04:38:00.000-08:00

The mesomorph will find it easy to build muscle mass, but will have to include a certain variety of exercises in his program to develop muscles proportionately rather than just thick and bulky.

Emphasis on quality, detail and isolation training along with basic mass and power exercises. You build muscle easy so can can concentrate on working on the shape and seperation from the beginning

Since mesomorphs gain so easily, they don't have to worry much about conserving enery. A regular workout of 15 to 20 sets per bodypart is fine

Balanced diet with plenty of protein, since a mesomorph gains so easily there is no need to bulk up by gaining 40 pounds and then trying to lose that weight later on

ECTOMORPH TRAINING

2005-11-01T05:22:00.000-08:00

The first objective of an ectomorph is gaining weight in the form of quality muscle mass. A mesomorph will find that muscle mass develops very slowly and will have to force himself to eat enough to maintain the muscle growth

A mesomorh should use fewer reps and heavy weights

Get a lot of rest between sets so that he can stil use heavy weights in each set

Do very little cardio

Take in more calories than accustomed to, use weight gain shakes/drinks to help accomplish that

ARE YOU AN ECTOMORPH, MESOMORPH OR ENDOMORPH?

2005-10-30T17:32:00.000-08:00

A popular method to categorize all these various body types recognizes three fundamentally different physical types called somatotypes:

Ectomorph
Short upper body, long arms and legs, long and narrow feet and hands, very little fat storage, narrowness in the chest and shoulders, generally long and thin muscles.

Mesomorph
Large chest, long torso, solid muscle structure and great strength

Endomorph
Soft musculature, round face,, short neck, wide hips, heavy fat storage

No one is entirely one type but rather a combination of all three types based on the level of dominance of each basic body type category (on a scale of 1 to 7). Someone who was ectomorphic (1), mesomorphic(6) and endomorphic(4) would be an endo-mesomorph (well muscled but inclined to carry a lot of fat)

Some examples of people you might know

Frank Zane (ecto-mesomorph)
Flex Wheeler (ecto-mesomorph)
Lee Priest (endo-mesomorph)
Dorian Yates (mesomorph)
Tom Platz (mesomorph)

Which type are you?

MORE LITTLE TIPS

2005-10-19T05:36:00.000-07:00

Products that list the first ingredient as solid fats and oils are usually high in fat (IE mayonnaise, butter... ingredients that contain large amounts of saturated fat include meat and poultry fat, butter, cream etc).

If your feet sweat use socks containing wicking fabrics, not absorbent socks (talc or cornstarch helps prevent blisters, the best cure for a blister however, is a layer of petroleum jelly); once you've gotten a blister use moleskin. Cowboy boots can put 2x as much stress on your heel as you are used to.

Studies show that the only way to endure heat is to work in it, the first sign of dehydration is fatigue (muscle strength decreases). Other symptoms include: muscle aches, cramps, nausea, diarrhea, lack of concentration, tunnel vision etc.

Sports that burn calories the quickest over a short period of time IE 40 min. (highest to lowest): Jogging, Scuba Diving, Stair Climbing, Basketball, Jumping Rope, Tennis, Volleyball, Boxing, Swimming, Cycling, Frisbee, Golf, Softball.

Make sure your fitness goals are specific yet realistic, variety is powerful when the key is motivation

When buying milk buy a paper carton rather than a plastic jug, the lights in groceries stores can cause the jugs to lose up to 90% of the vitamin "A"

The humid air of the bathroom can decrease the potency of your medications (don't have them in the med. cabinet).

A COUPLE OF TIPS

2005-10-18T20:38:00.000-07:00

The more muscle on your body the greater your metabolic rate will be (the faster you'll burn fat and gain muscle). The more calories you burn, the less you'll have to reduce your fat intake.

6 small meals a day is better than 3 large ones. This lets your body utilize the nutrients and speeds up the metabolic rate.

Speed up metabolism = aerobics every other day, moderate calorie, high protein and low fat and sugar diet

Foods that say they have no cholesterol may be loaded with staurated fat.

Except for meat and Poultry there are no federal laws govering the words "Lite" and "Light" (ask for extra lean or fat reduced at the deli, when it comes to chicken light contains about a third the fat of dark).