Archive for February, 2009

Training for 100 m runners

Posted in training on February 25, 2009 by takeupsculpting

We recently received a request from our good friend and well-wisher, Gurumoorthy of Lee Sports, Salem, who wanted us to write about training a 100 m runner. Lakshmi Kumar entrusted that task to me and I have posted a story with information based on solid science and reference.

Before you start reading this story, I would like to make one thing very clear. To perform exceedingly well in sports such as running, swimming, soccer, basketball, high jump, long jump or athletics, a person needs to start training when he or she is very young. Training intensity has to be gradually increased over the period of years, which will help the person scale great heights in sports performance in the late teens or early twenties.

Realise that one cannot start training in his or her mid or late twenties for such sports (bodybuilding is an exception) and expect to be an extraordinary champion. Nevertheless, the person can perform well, that’s for sure….

Let’s see how to start training a little boy or girl in the 10-12 age group. Bodyweight and unilateral movements

When children are new to any kind of sport, they should be introduced to basic bodyweight movements that will get them into decent physical shape. With proper diet, they can build muscle tone, endurance and strength. Unilateral movements (exercises such as One-arm Dumbbell Press for shoulders that focus on working one side of the body at a time) using light weights should be employed to check imbalance in strength and coordination.

How flexible?

Flexibility should get the lion’s share in the training because an athlete thrives on reflexes. Children should always have fun following a workout program. Try to motivate them with positive words and pep-talk and don’t be very strict about their training.

More active

Make them participate in neighborhood games, physical activities and then the events they like to enter. This will motivate them to being more active and energetic.

 Flexibility routine (6 days a week)

Touch toes – 15 reps

Free Lunges – 10 reps on each leg

High knees – 25 reps on each leg

Arm rotations – 20 reps

Trunk twisting – 20 reps

Side bends – 20 reps

Resistance training

To start with, children can stick to basic bodyweight exercises. After few months of training, they can slowly include light weights into their programme.

Monday and Friday:

Push ups – 3 x Maximum reps Chin ups – 3 x As many reps as possible

Wide stance Squats (without weights) – 3 x 25

Walking Lunges – 3 x Maximum distance

One-leg Calf Raises – 3 x 25

Crunches – 3 x 25

Wednesday:

Bench Dips – 3 x Maximum reps

Curl grip Pull Ups – 3 x Max reps

Lunges (without weight) – 3 x 15 (each leg)

Step Ups – 3 x 15 (each leg)

Lying Leg Raises – 3 x 15

Running

Running is probably the most important form of exercise for all. Children should do 20 minutes of moderate speed running twice a week. As they improve their fitness levels, they can even run thrice a week.

Nutrition

The most important weapon in training arsenal is a good diet. Food fuels exercise and without nutritious diet, the children wont gain much from their training. Never impose very strict restrictions. Select foods that provide enough amounts of top-class proteins, carbohydrates and healthy fats….However, see to it that you add a variety of foods to the menu to keep their taste buds alive. Good choices Lean cuts of meat, chicken, fish cereals, low-fat milk and milk products, seasonal fruits, salads, lots of green and yellow vegetables, wheat and wheat products.

 _ Murali Vijaykumar

References:

Blair, S. N., & Connelly, J. C. (1996). How much physical activity should we do? The case for moderate amounts and intensities of physical activity. RESEARCH QUARTERLY FOR EXERCISE AND SPORT, 67(2), 193-205. EJ 533 437 Coakley, J.J. (1993). Social dimensions of intensive training and participation in youth sports. In B.R. Cahill & A.J. Pearl (Eds.), Intensive participation in children’s sports (pp. 77-94). Champaign, IL:Human Kinetics

Indians can be world champion bodybuilders

Posted in Uncategorized on February 23, 2009 by takeupsculpting
prem-chand-degra

You can be the next Indian champion to win international glory after Prem Chand Degra.

February 23, 2009 is a very special day for all Indians.
Watching music maestro A.R. Rahman win a couple of Oscars was unbelievable.… No, no, no, I don’t mean that the genius got a gift…It was just awesome to realise that an Indian was king of the world!!!
It’s not that an Indian will not be given an Oscar.
Rahman’s triumph, especially being a Tamilian, is still more a news to jump with joy because he has broken a myth that talent from the south will be put down.
 The change of trend, if at all had there been one, is fantastic news.
And…as regards bodybuilding, there definitely is a change in the trend with Dexter Jackson wining Mr. Olympia over Jay Cutler, Phil Heath and Dennis Wolf.  You don’t need not be a monster to win..…and the reigning champ, whoever be it, can be knocked out.

With the introduction of under-200 pound class at the Olympia (202), naturally-smaller persons like those from West Asia and India have an opportunity to be world champions.
I have to accept that there has not been much support from sponsors or some authorities concerned to ‘father’ our sons of soil. But, that should not put out the fire of our champions.
I would just like to say a few things to all my brothers who crave for bigger titles and international glory….
1. Stop blaming your coaches or instructors for their mistakes of not helping you, knowingly or unknowingly.
2. Realise that you have a lot more to learn about the science of training, nutrition and the tricks of the trade that are so professionally handled by freaky pro bodybuilders of the United States.
3. If any person offers you sensible, scientific information, grab it. Retain it in your memory and use it sensibly.
4. Read, read and read more about training, nutrition, special aids…or just whatever you need, to go places. Never feel that you have already learnt enough or that your coach alone will tell you what to do when it is time. Remember the old saying, ‘God helps only those who help themselves.’
5. Never entertain negative thoughts.
6. Do not dream of winning Mr. Olympia…..but wait a minute, there still may be one among millions of Indians, at least one, who may be a genetic marvel and is very much capable of winning it. Dream big and keep working for it and keep learning every day and every second.
7. Indians have the most pleasing physique frames and facial looks. Someday, your name can be mentioned along with legends such as Frank Zane, Samir Bannout, Mohammed Makkaway or Lee Labrada.
Sooner or later, good-hearted sponsors who are ready to take good care of you and nurture your dreams will appear in the bodybuilding scene.
Be confident that anything is possible…things are changing and there are so many changes that are extremely thrilling.
You can be the next Indian to get world glory.
Yes, Indians can be world champion bodybuilders and contenders for even the biggest title like Mr. Olympia.
Go for it. 
                                                   _ C. Lakshmi Kumar

Overtraining

Posted in training on February 21, 2009 by takeupsculpting
Champs like Mr. South Asia Kumarananthan have made it big because they knew what was right for their bodies.

Champs like Mr. South Asia Kumarananthan have made it big because they knew what was right for their bodies.

If you think that spending more time in the gym will give you better results, you are wrong.
Going overboard can quickly lead to overtraining – a state of imbalance between training and recovery.
It isn’t unnatural if you want to push harder at the gym. But be sure that you do it according to your body’s needs. This can be clearly understood only after years of careful analysis of the signals and feedback from the body. Until you attain that mastery, follow our guidelines.
Whom does this apply to?
These instructions work for more than 95 per cent of trainees, including advanced professional bodybuilders.
Signs of overtraining
Start ‘listening’ to your body. A common sign of overtraining is lack of motivation to train.
Other signs include constant fatigue, undue muscle soreness for days, uncomfortable stiffness in the muscles, irritability, joint aches, lack of appetite, poor digestion, inability to sleep well, depression, decreased aerobic and strength output.
What to do?
If you can see such symptoms, take at least a week off from all kinds of exercises. Two weeks is still better. Sleep well, avoid all junk food and do not overeat.
Many serious ‘iron-pumpers’ fear a lay-off because they feel their performance may decrease, and that they may gain fat or lose muscle. None of these are going to happen, trust me. If you lift heavy weights mindlessly every day, you will lose muscle and gain fat. Muscle fibres develop small damage during workouts (micro tear or micro trauma). The fibres need anywhere between 48 and 96 hours of complete rest to repair themselves, recover and grow.
Or else, the body may release catabolic (muscle destroying) hormones, which can destroy lean muscle. This will make you put on fat, hold more water and look puffy.
When you come back
Reduce the volume of your workout (total number of sets and number of exercises you used to perform). Spend less time in the gym, but train hard.
Hit the gym hard only four days a week, with each workout running not more than 60 minutes.
It is misconception that the more fit, advanced and big you get, the less rest you need. Be informed that a bigger muscular freak has more muscle than a smaller trainee and needs more rest.
Nothing is insignificant and should not be allowed to go unnoticed, particularly signs like depression.
_ Murtuza S. Rasheed

MEET Mr. India J. Muniappan

Posted in Champions on February 18, 2009 by takeupsculpting

Mr. India Muniappan displaying his thick muscles in martial arts style

Mr. India Muniappan displaying his thick muscles in martial arts style

If you ask me what a person needs the most to become a bodybuilder, this is what I will say:

“He should train just for the sake of finding out how much further he can develop his body and what heights he can scale in physique development.”

There have always been some champions who trained just for their love for the sport and such persons can be seen onstage or offstage even today.

Members of Team Masters were taken aback by the simplicity of one such former national champion and current national judge, J. Muniappan, who stays involved in the sport without clamouring for publicity.

Muniappan: I was born in Salem. My father worked as a clerk in Central Prison, Chennai. I came to Chennai when I was six months old.

Team Masters: When did you start training?

M: I was always into sports right from my school days. I was very good at 100 m dash. As a student of Standard VIII, I started exercising after seeing legendary actor M.G. Ramachandran in the movie ‘Adimaippen.’ My friends encouraged me to exercise and look good. I joined Masters Gym (now defunct) in Ice House at the age of 13. A former champion by the name of Ajmal Khan was instructor there.

Mr. India Muniappan - The most muscular man of India

Mr. India Muniappan - The most muscular man of India

TM: Which was your first competition?

M: I first competed as a Standard XII student at the age of 16 in the selection trails for Sub-Junior Nationals. I did not qualify. I could not study further. Being the eldest son in the family and having three younger sisters, I knew it was time I got myself a job. I still wanted to train and develop my body to its full potential. So, I needed a job that would give me freedom to train as well. As I had a good physique and school education, I tried my hand at a recruitment camp in Army at the age of 17 and got selected under general quota.

TM: Where were you posted? What kind of a job was it?

M: It was in 1985 and I worked at Madras Engineering Group, Bangalore, as ‘Havaldar.’ I had to undergo two years of rigorous training at the camp.

TM: Who was your coach in bodybuilding?

M: Major Sardar Khan was the one who encouraged me a lot. My department was very supportive and allowed me to train without my job interfering in any manner. I did not have any ‘coach’ per se. I learnt things observing senior bodybuilders. However, M.E.G.’s gymnastics coach, Nagamalleswara Rao, holds a special place in my heart for helping me a lot.

TM: When did you compete again?

M: I competed in Mr. Karnataka (‘Udaya’) as I was working in Bangalore. It was in 1986 and I placed third in the ‘Tall Men’ category at a bodyweight of 70kg. There is a headquarters in Services for southern region comprising Andhra Pradesh, Tamil Nadu, Kerala, Karnataka and Goa (ATK&G). The physique competitions they conduct are the first events those in Services should participate. I entered that as well and placed fourth against tough competition.

TM: Not bad at all, huh?

M: I was driven to be the best. I trained like a maniac and won Mr. Karnataka in 1987 (Tall Men). I also entered the below-19 Nationals the same year and placed second. Then I won first place in the ATK&G show in 70 kg category and entered the next level of competition for Services personnel, which is known as ‘Southern Command’ and placed first even in that.

(Muniappan continued to enlist his achievements giving us little time to catch our breath – Team Masters)

I competed in Mr. Services in 1988 (70kg) and placed fifth, which was considered a very good placing. I won Mr. Services in 65 kg category in 1989, 90,91,92,93 and 94. I placed second in 95,96 and 97.

In the meanwhile I placed first in Nationals in 1988. I won in ‘Tall Men’ category and the overall as well! I then won first place in Junior Nationals (70 kg) in 1989, which was held in Chennai.

I started experimenting with my bodyweight and competed in various categories. In 1988, I placed third in Senior Nationals in 60 kg category! In 1990, I placed fourth in Senior Nationals in 65 kg class. In 1991, I placed second in 65 kg category once again. In 1992, I placed first in 70 kg category. I also won the prestigious ‘Most Muscular Man of Services’ title in 1992 against very tough competition. I was the first Tamilian to win it.

Meanwhile, I also competed in the selection trails (at Indore, Madhya Pradesh) for World Championship in 1990. Though I was first in 65 kg category, I could not afford for a trip abroad.

(What an irony – Team Masters)

In 1991, I won third prize in the ‘Best Poser of India’ competition in a field of about 400 competitors. (Wow!!!! – Team Masters)

In 1992, I got selected to participate in Mr. Asia that was held in Indonesia. There was lot of confusion about the trip. I was playing cricket on this particular day when I was summoned and told that my visa and tickets were ready! I had only three weeks to get ready and was not prepared at all. Had I been given at least six to eight weeks, I would have placed in top three for sure. I ended up in seventh place.

Mr. India Muniappan posing after his victory

Mr. India Muniappan posing after his victory

TM: When did you retire?

M: Much later. I placed second in Senior Nationals in 1993 in 75 kg category and third in 1994.

In 1994, as a challenge, I competed in Mr. Services in 80 kg category and beat B.D. Roy, a very senior champion and kind of superstar among Services bodybuilders! That was a very big challenge and I won that, coming in very muscular, not fat or bloated.

I won the ‘Most Muscular Man of Services’ again in 1996 and placed third in Nationals the same year. In 1997, I was fourth in Nationals. I knew that my body needed a break. I did not compete in 98, 99 and 2000. I opted out of Services, came to Chennai in 2001 and started a gym called Soldiers Gym.

I entered Mr. South India in 2002 in 75 kg category and won. I placed third in Federation Cup the same year and also in 2003 Nationals. I conducted a few city-level and State-level meets on a grand scale to popularise the sport.

I met film star Sarath Kumar in 2004 and he made me his trainer. I then retired from competition and started working with him. We have done five films together.

Now, I train businessmen, policemen, champions and up-and-coming film stars.

TM: Oh my god!!! Three pages of our writing pad are full, jotting down your competition history. How is it that you are not seen much in the media despite all these accomplishments?

M: Honestly, this is my second interview ever. I don’t crave for publicity. I did what I loved and I am content….and…I also intend competing in the masters division sometime…maybe next year…let’s see.

TM: How did you train while you were competing?

M: I used to train on a double-split routine. I worked out three days and took a day’s break (3-on, 1-off schedule).

I used to ride a bicycle to buy provisions for the Army, which was part of my duty. That was cardio in one way. Besides, I also used to sprint at least twice a week and go for swimming. I never got fat in the off-season, only a bit smooth. I could get ready for a show in 45 days. During contest time, I used to sprint, swim and also go trekking every day.

TM: How was your diet?

M: I used to eat about 10 to 15 egg whites, some meat, vegetables, fruits and bread. I had to send major part of my salary to my family and manage my food bill only with a portion of it. But, every time I won an event, my department and Services used to give me grant. They were very generous and that helped me get all my siblings married and discharge my duty as the eldest son of the family. Now, my father is no more. I got married in 1998 and have a daughter who is in Standard IV. I am happily settled.

TM: What advice do you offer the present day competitors?

M: I don’t see many of them doing much cardio. Some of them believe in taking risks using ‘shortcuts’ to achieve water loss and peak muscularity. This will dangerously dehydrate them and take them closer to death. Besides, what is the use if a person looks super-dry but is cramping and unable to pose onstage? I never needed that kind of ‘stuff’ as I could lose all unwanted water or fat through brutal cardio and tanning. I will say some of these fellows should think twice before abusing their bodies. Trust me; all you need are just good supplements like quality protein, amino acids, fat burners, proper diet plans and hard training. And one more thing…..don’t ever complain that you had to spend a lot on quality food and supplements…the sport of bodybuilding does not force anybody to enter its zone. It was your choice and you have to give your body good nutrition. It’s all well spent. The good health, vitality and accomplishment you derive from the sport is worth a lot more.

TM: Can you name some of the champs whom you trained?

M: There have been so many of them…but here are a few names…M. Kamaraj (Mr. India), Ilayaraja (Mr. India), Satish Kumar (Jr. Mr. India, Mr. Tamil Nadu, Federation Cup runner-up), Murthy (Mr. Tamil Nadu , Mr. South India), Ranjith Kumar (Mr. Tamil Nadu, Mr. South India), T. Saravanan (Mr. Tamil Nadu), Karunakaran, Velmurugan, Srinivasan, Kalai and Karthik (all Mr. Tamil Nadu).

TM: We are thrilled to have spoken to a person like you, an accomplished person yet down to earth, honest and simple. We are proud to call ourselves friends of yours.

_C. Lakshmi Kumar

Mr. India Muniappan displaying his outstanding arms after winning the Champion of champions title

Mr. India Muniappan displaying his outstanding arms after winning the Champion of champions title

Building big arms

Posted in training on February 11, 2009 by takeupsculpting
Only a genetic freak like Ronnie Coleman can pound his muscles frequently without getting overtrained.

Only a genetic freak like Ronnie Coleman can pound his muscles frequently without getting overtrained.

Building massive arms is what many bodybuilders dream about. Not only bodybuilders but also people who are into weight training love to build huge, muscular arms that denote power and strength.

This story focuses on maximising upper arm mass.

Granted, building incredibly shaped yet massive arms is controlled by genetics. Some people are ‘blessed’ and will quickly develop ‘big guns.’  They can get good results despite the mistakes they commit – overtraining, less than perfect eating or lack of adequate rest!

And then you have the persons who just do not seem to make any progress whatsoever. But, with perseverance, intense and sensible training and eating, building massive arms can become a reality.

Overtraining
Being a bodybuilder myself, I often see so many of my competitors overtraining their arms. This is detrimental to gaining size.


How often?

Training the arms once in 5-7 days is plenty. This is because both the triceps and biceps are used while you train other body parts. When you train your back, your biceps get involved. And when you train your chest or shoulders, your triceps get recruited.

Poor arrangement

If you are not making any progress in arm-building, take a good look at how you have arranged your workouts.

If you are training back and biceps on the same day, perhaps you should train them on separate days with a couple of rest days between the workouts. There should be enough gap between these two workouts.

Likewise, if you are training chest with triceps, try doing them on different days, of course, you need a couple of rest days between those workouts as well.

How to train?

If your current workout is not producing results, then it is time you implemented a change.

Try a split like this:

Monday: Chest, Biceps, Abs
Tuesday: Legs, Calves
Wednesday: Off
Thursday: Back, Abs
Friday: Shoulders, Triceps, Calves
Saturday: Off
Sunday: Off

Sample biceps routine:

Barbell curls 4 x 12,10,8,6
Dumbbell curls 3 x 10,8,6
Barbell Preacher Curls 3 x 12,10,8
Wrist curls 4 x15,12,10,8


Sample triceps routine:
Close grip bench presses 4 x 15,12,10,8
Lying barbell extensions 3 x 12,10,8
Weighted dips 3 x12,10,8

This may work wonders for majority of the trainees (including professional champions) but not much for a freak of nature (like 8-time Mr. Olympia Ronnie Coleman) whose muscles may need more frequent pounding!

Every individual is different

When to change?

Train really hard and heavy on all body parts and see what this split does to your goals.

After 4-6 weeks, you will know if it has started to work. I would recommend some change only if it does not produce any result.

Why train all parts?

The most important reason to train legs, back and chest really hard is that you cannot gain size on the arms if you do not gain muscular bodyweight. You should gain at least 4 kg of lean, fat free muscle to put on ½ to ¾ inch of lean muscle on your arms. Train hard and heavy on basic movements such as Bench Presses, Squats, Deadlifts and Barbell Rows.

Diet

Another thing to keep in mind is that even the greatest workout will probably make little sense if you are not supplementing it with an optimum nutrition plan. Heavy training is only a stimulus. The body will try to respond by becoming stronger and growing big only if you give it enough nutrition and rest.

Irrespective of whatever science says, I am still seeing so many people turning a deaf ear to sensible advice, and mindlessly training day-in and day-out for years on with no improvements.

_ Mutuza S. Rasheed



Workouts to build muscle, lose fat

Posted in training on February 10, 2009 by takeupsculpting

 

Even superstar bodybuilder Prasad Kumar will tell you that the secret to success is only hard work.

Even superstar bodybuilder Prasad Kumar will tell you that the secret to success is only hard work.

 

People often get confused about how to begin an exercise programme.

This story can be a guide to beginners.

Warm ups:

Always start your workout with a warm up. Sit on the stationary cycle and bike for 5 minutes to increase blood circulation and body temperature.

Perform a couple of sets of leg extension, dumbbell front raises, lateral raises, shoulder adduction and triceps pressdown. Use very less weights (1 to 1 ½ kg) or still do certain exercises such as adductions even without any weight.

Stretching is not a part of warm up and should be done between sets of exercises.

How many sets?

Do one set of 10 reps on all exercises in the routine throughout the first week. You may perform two sets of 10 reps on all movements the second week (with the same weights). Perform three sets from the third week. From the fourt week, start doing the reps as mentioned in the chart.

From the fourth week, follow the pyramid technique – increase weights on each set while reducing the reps.

Workouts can be done 3 or 4 days a week.

Three-day routine (Mon, Wed & Fri):

Squats                            4 x 15,12,10,8 superset with

Pullovers           4 x 15

Bench press          4 x 15,12,10,8

Bent over rowing   3 x 15,12,10

Military press                  3 x 12,10,8

Barbell curl            3 x 12,10,8

Pressdown            3 x 12,10,8

Crunches               3 x 15

Take complete rest on other days.

Four-day routine (Monday & Thursday):

Squats                            4 x 15,12,10,8 superset with

Pullovers               4 x 15

Pulldown               4 x 12,10,8,6

Bent over rowing   3 x 12,10,8

Barbell curl            3 x 12,10,8

Incline dumbbell curl       3 x 12,10, 8

Wrist curl                  3 x 15

Standing calf raises 3 x 15,12,10

Wednesday & Saturday

Bench press                              4 x 15,12,10,8

Incline dumbbell press     3 x 12,10,8

Military press                            4 x 15,12,10,8

Lateral Raises                           3 x 12

Pressdown                      3 x 15,12,10

Dumbbell extension                   3 x 15,12,10

Crunches                        3 x 15

Who can use these routines?

Both these routines can be used to build muscle or burn fat.

These can be used even by advanced bodybuilders to gain more and more muscle. The champs simply have to simply train harder, heavier, rest more and consume more calories and supplements.

How to start?

If you have never trained with weights and are too lean, start with the first routine.

You may not need any cardio (at least for the first three months) until you gain some weight and muscle.

If you are smooth and chubby, start with the second routine.

To gain weight and muscle:

Irrespective of your current looks (smooth or skinny), never trade exercise form for heavy weights or high reps. When you are able to perform about 8 reps in textbook form using a poundage with which you struggled to get 6 reps, it is time you increased the weights. Try to get 6 perfect reps with this new weight and once you are able to touch 8, add more weight, once again. This is how you increase the load.

How much weight to add?

Progressively add weights to all your sets as the weeks go by. The weight increase should be based on your strength gains. Add in small increments of 1 to 2 kg for smaller muscle groups such as arms, forearms and calves and about 4 kg on exercises for bigger muscle groups such as legs, back, chest and shoulders.

Cardio while gaining:

If you gain too fast and get smooth, perform cardio 3 sessions (30 to 40 minutes) a week after your 3 out of your 4 weekly workout days.

Cardio and workouts to lose fat:

If you want to lose a lot of fat, perform cardiovascular training 4 to 6 times a week (45 to 60 minutes each session) on an empty stomach in the morning and hit the weights in the evening. As regards weight training, your repetitions should always be in the 10-15 range. Rest for a maximum of 35 to 40 seconds between sets.

Diet to gain weight:

Eat 5 to 6 small meals, once in every three hours. Consume at least 2.2 gm of complete protein (that provide all amino acids) for every kg of your bodyweight. Egg whites, grilled chicken breast, fish (tuna or seer) and skimmed milk are the best sources. Increase calories by consuming more complex carbohydrates that are broken down slowly by the body. Whole wheat foods, fibrous vegetables, oats and grains are the best. Add heart-healthy fats such as olive oil (edible), fish oil, cod liver oil and sunflower oil.

Overall, your calorific intake should be about 400 to 500 more than what you need to maintain your bodyweight. Drink plenty of water. Sleep at least for 7 ½ to 8 hours. Do not participate in any activity or sport that may burn more calories. Conserve every calorie you consume to build muscle.

Supplements:

Take a multivitamin/multimineral pill, 500 mg of vitamin C and vitamin E capsule (400 IU) once with a meal.

Diet to lose weight:

Eat 6 to 8 small meals once in every 2 ½ to 3 hours. Increase your protein intake. Some people may need even 3 gm of complete protein for every kg of bodyweight. Cut back calories by reducing carbohydrate and fat intake. Ensure that you consume 500 calories less than your maintenance requirement. Avoid all junk food, sugar, fruit juices, syrups and bottled drinks. Eat vegetable salads instead of rice or juices. Drink plenty of water.  Sleep at least for 8 hours.

Supplements:

Take a multivitamin/multimineral pill and one vitamin E capsule (400 IU) once with any one of your meals. Take 500 mg of vitamin C two to three times (with two or three meals). Add 500 mg of calcium to couple of meals.

_ P. Srimathy & C. Lakshmi Kumar

Bodybuilding dictionary – Part 1

Posted in Dictionary on February 4, 2009 by takeupsculpting

Here are some commonly used words you should be familiar with to understand exercise performance and our sport of bodybuilding.

Repetitions (Reps):

Moving a barbell, dumbbell or a machine handle from the starting position of an exercise to the finish position one time is known as a repetition or ‘rep.’

Sets:

A specified number of reps of an exercise performed continuously without rest is known as one set.

Training routine:

A complete programme of exercises for each muscle group is known as a routine.

Workout:

Often referred to by our Indian bodybuilders as ‘practice,’ it is just an exercise session done on a particular day.

Carbs:

It is the short from of carbohydrates, the macronutrient that provides energy. It used to be known as ‘carbo’ in the 1980s. Now, it is popularly known among international champs and nutritionists as ‘carbs.’

_ P. Srimathy