Archive for March, 2009

Mr. Tamil Nadu

Posted in Contests on March 30, 2009 by takeupsculpting

It was 7.45 a.m., Sunday, March 22.
I woke up little late and was tensed that I overslept. Though pounding my body twice every day and coming home from work at 1:45 a.m. makes it necessary for me to get at least 8 hours of sleep, I knew justice could not be done to all departments.
This was especially true when I was trying to balance several things at a time– serious bodybuilding training, having a blog, a full-time job and family commitments.
I took a shower, had a small meal and jumped into a car where members of Team Masters – Murtuza Rasheed, Murali Vijaykumar and Srimathy – were waiting.
I was anxious that we had to reach the venue in Tiruvallur on time and couldn’t enjoy the jokes Murtu kept cracking while driving.
The venue, a wedding hall, was a nice and neat place, but small for a mega event like a State-level bodybuilding meet, the ‘Senior Mr. Tamil Nadu 2009.’
As soon as we got down from the car, we were welcomed by ‘Junior Mr. India’ N. Senguttuvan, who was sitting in a corner and loading carbohydrates.
I could clearly see that he was a bit smaller than usual. His closely pruned hair made him look like he had shrunk.
As we walked further, we met National judges V. Ratnam, ‘Iron’ J.P.R. Bose and Srinivasa Raghavan. ‘Mr. India’ and secretary of Tamil Nadu Bodybuilding Association M. Arasu arrived a few minutes later. He was accompanied by seven-time ‘Mr. India’ and National judge G. Ekambaram.
‘Mr. India’ J. Muniappan, ‘Mr. South India’ Y. Annamalai and CMABBA Secretary Suresh walked in one after another.
Members of Team Masters exchanged pleasantries with them and sat next to the officials.
I quietly slipped out through the side door and joined the competitors who were oiling up. 
The first player I ran into was S. Murthy. Oh man, what a transformation! I couldn’t believe my eyes…Is this the same Frankenstein’s monster that ate up competitors a year ago?!!!!
I would call this version of Murthy a shadow of that monster of the past. But, his claim of “coming in clean” to pass the dope test with flying colours had definitely made him look more pleasing and smart. He was now a truly impressive bodybuilder.
Murtu kept himself busy applying ‘Dream Tan’ on Senguttuvan and a couple of other friends. Senior State and National competitors like Rajasekhar and former champion and trainer S. Vinod took turns to asking Murtu when he would step on stage again.
The young man flashed a coy smile and kept saying, “soon.”
Yes, you better do it soon brother, or face the risk of getting whacked by other members of Team Masters.
Murali Vijaykumar came running to me and said, “Lakshmi, today we are going to see some heavy duty fight. ICF and Railway players R. Satish Kumar, V. Jayaprakash, Kodandaraman, S. Balamurugan, ‘Flex Wheeler’ Ranjith Kumar and  K. Jayakumar  are competing. It’s going to be one hell of a clash. And we also have Murthy, E. Ponmudi, Senguttuvan, K. Gopinath and N. Hari Babu. How I wish I had trained for this show!”
Don’t worry ‘Big Lee’ Murali, you are soon going to rub shoulders with these “big guys.”
55 kg category
We once again had Hari Babu dominating the lineup in this class. Prabhakaran from Tiruchi, a veteran who finished second, was perhaps the only other competitor who could be compared with Hari.
The kid was indeed ready for the war – ‘Mr. India’ competition scheduled to be held at Kolkata in the first week of April.
Vinod was confident of his pupil placing very well, and we, at Team Masters, are sure that Hari Babu would soon get a job in ICF or Railways. Keep moving ahead young man, but be on guard.
60 kg lineup
Ah, was the State meet going the Mr. Chennai way?
No, it didn’t. This time the gap between Ponmudi and Senguttuvan had narrowed. Ponmudi was not freaky-big and full like he was at the city meet, but ripped to shreds and dry! Senguttuvan, as I had guessed, was not at his best. Had he been 100 % ‘on,’ it could have been his show.  The judges called for a few comparisons again and again and Bose kept announcing that the competition was close.
Ponmudi knew that he was in for a fight and gave his everything to beat his rival.
At the end of prejudging, I told Senguttuvan that had he been at his best, he could have won. Yet, it would be worth giving a fight for each pose at the evening finals.
65 kg and 70 kg
These two categories belonged to Kodandaraman and Balamurugan. I was surprised that N. Perumal Durai sat out of this State meet!
In 65 kg class, I could also see the beautiful Harikrishnan once again. Though he appeared shrunk and seemed to have lost size in his arms and deltoids, he was in amazing condition and looked second only to Kodandaraman. Murthy was another competitor who looked very good. But, I somehow had him finishing not higher than third.  And he did finish third at the evening finals.
I got an opportunity to see Balamurugan, after a long time, in the 70 kg category. He was now an amazing competitor. I knew that he had been working too hard for several years and his struggle had finally made him a star competitor. Great work, champ. Rock the Nationals.
R. Sathish Kumar of Railways, ‘Mr. Tamil Nadu’ and ‘Jr. Mr. India’ runner-up, was onstage once again in this category.  He looked very good but had to finish second to the incredible Bala.
This category also had ‘Mr. Tamil Nadu’ Lakshmipathy from Minjur, Chennai. Though he was in amazing shape, he couldn’t give Bala or Satish a fight for the title. He ended up in third spot.
75 kg category
Here was the superstar of this entire meet, Jayaprakash.
Wherever this young man went, he had audience. Muscle-hungry fans crowded around him, asking how he built his quads or arms.
I, however, could see that Jayaprakash lacked that freaky dry look he was notorious for. But, he was truly A-class material. It was just like he had to step onstage, hit a few poses, collect his trophy and get down. Game over.
But, this category also had former State player Arumugam competing after a year. He missed his train to Tiruvallur and was late for the show. When he arrived at the venue, his category was ‘on’ and he had to step onstage without oil or Dream Tan!
But, I could see that Arumugam had improved a lot and I feared this lack of colour would send him down a couple of places. However, he finished second at the evening finals. The judges should be praised for not penalising Arumugam.
80 kg category
Here we had our friend Gopi, flexing his mighty muscles. He was in good shape and not holding much water. I realised that he had manipulated water and deliberately come to this category. Smart move Gopi, anybody could realise that you did not want to play a gamble by competing in your usual 75 kg category.
There was truly no competition for Gopi in this class.
85 kg class
Here I saw Ranjith Kumar after some time. He was full, hard and his quads were mind-blowing huge!
In 90 kg category, there were no solid competitors. R. Satish, who looked great at ‘Junior Mr. Tamil Nadu,’ was not at his best here, but good enough to win his class.
90 + category
Here stood the handsome Jayakumar. Though not at his best, he still looked a clear winner. This category also had former ‘Mr. Tamil Nadu’ and ‘Mr. South India’ M. Satish Kumar. It was clear that Satish was coming in clean and also tried to look big. I found it hard to digest that this incredible champion had not got it right this time and was way off. I knew he would finish second or maybe third and that’s how it ended. Satish placed third.
Finals
As I could not get leave at my office, I had to report for duty at 5 p.m. 
I took a train to office, leaving the rest of my team members at the venue.
The event unfolded without major surprises with Haribabu, Ponmudi, Kodandaraman, Balamurugan, Jayaprakash, Gopinath, Ranjith Kumar, Satish and Jayakumar clashing for the overall, ‘Champion of Champions’ title.
The judges narrowed down on three players – Balamurugan, Jayaprakash and Ranjith.
The title went to Bala and a lot of people seemed happy.
Good performance, Bala, you are undoubtedly a great competitor. Team Masters wishes you a lot more success in the future.
Tailpiece: ‘Mr. Tamil Nadu’ Velu (Velmurugan) who organised this competition needs special praise. The former champion had left no stone unturned to make this event a grand success. The amount of money he had spent on mementos and shawls to honour guests was shocking. His team of volunteers did their best to keep the officials and visitors happy. Team Masters also wishes to congratulate Tiruvallur association officials and judges, including Ameer Basha and Gajendran.

_ C. Lakshmi Kumar
                                               

Hari Babu (left) was outstanding.

Hari Babu (left) was outstanding.

From front or back, Hari Babu (left) was class.

From front or back, Hari Babu (left) was class.

Kodandaraman (second from left) dominated the 65-kg lineup.

Kodandaraman (second from left) dominated the 65-kg lineup.

Kodandaraman (second from left) indeed looks like a mini-Kevin Levrone!

Kodandaraman (second from left) indeed looks like a mini-Kevin Levrone!

This time, it was close fight between Ponmudi (left) and Senguttuvan.

This time, it was close fight between Ponmudi (left) and Senguttuvan.

Ponmudi and Senguttuvan both have great abs.

Ponmudi and Senguttuvan both have great abs.

Balamurugan (left) and Lakshmipathy hit a side chest.

Balamurugan (left) and Lakshmipathy hit a side chest.

Superstar of the show Jayaprakash.

Superstar of the show Jayaprakash.

Jayaprakash is 2-time and current Mr. India.

Jayaprakash is 2-time and current Mr. India.

Gopinath (second from left) was a smart bodybuilder.

Gopinath (second from left) was a smart bodybuilder.

Jayakumar was not at his best.

Jayakumar was not at his best.

Murthy (centre) was no longer a monster.

Murthy (centre) was no longer a monster.

Ranjith Kumar (third from left) had freaky quads.

Ranjith Kumar (third from left) had freaky quads.

Satish Kumar had missed the peak.

Satish Kumar had missed the peak.

It was an awesome lineup for the overall title.

It was an awesome lineup for the overall title.

Bala, Jayaprakash and Ranjith battle it out for the overall.

Bala, Jayaprakash and Ranjith battle it out for the overall.

 

 

Balamurugan in 'Champion of Champions.'

Balamurugan in 'Champion of Champions.'

Weight training after 40 years of age

Posted in training on March 26, 2009 by takeupsculpting

Former Mr.Olympia Frank Zane still trains at 64!

Former Mr.Olympia Frank Zane still trains at 64!


I recently received a mail from one of my readers, who is almost 40, asking me whether he could train with weights and get into good shape.
He can and he should, I would like to stress.
There are countless, well-documented researches the world-over that have time and gain stated that weight training can be done at any age and should be done as a person gets older.
This form of exercise will condition his cardiovascular system, circulatory system, rebuild or at least preserve cartilage, rejuvenate the body (by making it produce new muscle cells) and increase metabolism.
Weight training will keep the endocrine system in tip-top shape, making the person look fit and young.
There are some stories on this blog that talk about benefits of weight training.
I would like you to read all those as well.
Medical tests
However, before you begin, get a thorough medical check-up done.
Check all vital functions and get an ECG, BP test and sugar test done.
If you are 100 per cent normal, you can begin.
If you suffer from high BP or show signs of any abnormality, you will have to follow your physician’s advice. Certain exercises have to be avoided in some cases.
But, remember that weight training can be used even for cardiac rehabilitation. Weight training should be totally avoided only in certain cases where there has been serious damage to the heart.
Read about all that in other stories posted on this blog.
Training routine
The routine I have given should be performed on three non-consecutive days a week.
Begin with mild cardio
Sit on the stationary cycle and pedal at a moderate intensity for 15 minutes.
(When you begin training for the first time, start with just 2-3 minutes. You can eventually increase the duration.)
As the weeks go by, your cardiovascular system and lungs will get well-conditioned. You may then start with 2 minutes of very casual cycling. The next 13 minutes should make you feel that you are exercising. This will increase blood circulation and slightly increase heart beat. But, don’t pedal so hard that you feel like your heart would just leap out of your body through your mouth.
Warm-ups
After the short cycling session, perform warm-ups using exercises such as Front Raises, Lateral Raises, Shoulder Abductions, Internal Rotations, External Rotations and Triceps Pressdowns without any weight. You may even use ½ kg or 1 kg dumbbells, if needed.
(I will soon post an entire story on warm-ups.)
Sets and Reps
You are now ready to hit the weights.
Read the routine I have suggested below.
Week 1: Perform one set of 15 reps using a light weight on all exercises during the first week.
Week 2: Perform 2 sets on all exercises the second week. Use a light weight for the first set, like the previous week. For the second set, add a little more weight and perform 10 reps.
Week 3: You can perform the full routine with the number of sets and reps indicated from the third week.
You will be using the Pyramid Technique (Details on this can be found in another story on this blog).
Stretching
At the end of each exercise for every muscle group, stretch the muscle trained for a few seconds. Rest for a minute between sets and go to the next set.
Remember that any muscle should not be held in stretched position for more than a few seconds. Only very well-conditioned sportsmen can hold stretches for 6-7 seconds. Hyper stretching can lead to severe muscle tears. Besides, stretching should never be part of your warm-up. If you try to stretch a cool muscle, you will not only decrease physical output but also injure yourself.
After the weights
At the end of the workout, sit on the stationary bike once again and bike at a moderate pace for 5 to 10 minutes. You can now call it a day!
Three other days
Perform cardiovascular training such as brisk walking or stationary cycling for a non-stop 30 to 60 minute session on the days you don’t train with weights.
Start with 10 minutes of moderate pace walking or cycling when you begin training. Add 2 to 5 minutes each week and eventually reach 30 minutes. After a few months, you can increase the duration by 5 minutes each week and touch 60 minutes.
Perfect diet
Fine-tune your diet plan. Consume sufficient amount of complete proteins (egg whites, skimmed milk, grilled chicken breast, fish), moderate amount of complex carbohydrates (oats, whole wheat, fibrous vegetables and grains) and heart-healthy fats (fish oil, olive oil, nuts).
Have a piece or two of fruit (not juice) after workouts. If you struggle to lose fat, it is better to avoid fruits as they contain sugars.
Drink plenty of water. You can also consume coconut water and a small amount of buttermilk.
Eat 5 to 6 small meals day and not three huge, conventional meals. The last meal of the day should contain very less carbohydrates.
Try out this plan and your physique transformation will be amazing.
The benefits your internal organs receive will make the rest of your life the happiest phase.
*****
Training routine
Leg Extensions 3 x 15,12,10
Squats 3 x 15,12,10
Dumbbell or Machine Bench Press 3 x 15,12,10
Pulldowns 3 x 15,12,10
Alternate Dumbbell Press 3 x 15,12,10
Seated Dumbbell Curl 3 x 15, 12,10
Pressdowns 3 x 15, 12,10
Standing Calf Raises 3 x 15, 12,10
Seated Leg Tucks 3 x 15
****
_ C. Lakshmi Kumar

Mr. Chennai

Posted in Contests on March 21, 2009 by takeupsculpting

Rumbling noise, sweat jackets, huge bodies, body fit t-shirts …. Now, you may wonder what I am trying to say….
Team Masters was present at the “bodybuilding headquarters” of Chennai, ICF, on March 7 to attend Mr. Chennai 2009.
The occasion was special as some of our very close friends were competing in 55 kg, 65 kg and 75 kg categories. Of course, there were several good friends, including national players, competing in various other categories as well.
During the show, we caught up with Federation Cup champions K. Gopinath and N. Perumal Durai. Both of them had set their eyes on the State championship scheduled for March 23. The State meet assumes great value because the team from Tamil Nadu would be selected for senior Mr. India based on the performance in that contest. The Nationals has been scheduled to be held in Kolkata in the first week of April.
The ICF event was no city meet but a warm-up for all National and State champions. Each weight category was dominated by at least a couple of National-level athletes, who danced circles around non-medalists. The ‘kids’ had absolutely no chance to take home anything as they had to rub shoulders with veterans (well almost).
In short, freakishness in size, hardness and conditioning ruled the posing dais.
55kg category
55kg category belonged to wunderkind Hari Babu, who had awesome lines and great proportion. He had made very good improvements in terms of quality and conditioning. But, it was clear that he had sacrificed size for conditioning. He admitted this to Team Masters and said that his mentor Vinod wanted him to enter the featherweight class from now on. He’s in for a big fight at the Mr. India.
Senguttuvan Vs. Ponmudi
60 kg category was the toughest of all. It had freaky E. Ponmudi and beautiful N. Senguttuvan fighting for the title, once again. Though no one could point out at flaws in Senguttuvan’s package, Ponmudi dwarfed him, thanks to his size and awesome fullness.
Team Masters told Senguttuvan backstage that Ponmudi looked as if he weighed over 70 kg and would win hands down. Senguttuvan displayed good sportsmanship and reconciled to the fact that he did not stand a chance.
Usually, experts call this kind of battle ‘apples vs. oranges.’ But, here it was ‘apples vs. watermelons!’

King of 65 kg class
Our very own ‘Kevin Levrone,’ Kodanda Raman, was the king of 65 kg category. The young man looks literally like a Greek statue! It was sheer delight to watch him onstage.
Federation Cup champions
70 kg category belonged to N. Perumal Durai and 75 kg category, to Gopi.
Durai was not as dry as he was last November but much better than the Junior Nationals at Guntur. Gopi had a combination of excellent X frame and size. But, he was too big, full and watery for the evening finals. He looked more like 85 kg material! He was head and shoulders above the rest and he knew it pretty well. After all these years, he has finally arrived and is truly National material now.
Lakshmi Kumar, who competed in 75 kg category, had made significant improvements in his physique. He was much better a competitor than what he was at the 2008 November Mr. Tamil Nadu. Though Team Masters expected him to place fifth, he ended up one spot lower.
King Abdullah
At the end of 75 kg final show, the crowd suddenly roared as if a superstar had stepped onstage. Indeed, the country’s best poser, ‘Mr. India’ Mohammed Abdullah, had arrived and he brought down the house with his guest posing. Yeah, it was robot posing and the viewers just couldn’t believe his muscle control and thickness. Abdullah posed for around 7 minutes! First it was his custom made music followed by the good old “Made in India.”
The evening ended with customary handshakes and the usual share of happiness and disappointments.
Team Masters will see all these freaks flex their muscles once again at the Mr. Tamil Nadu in Tiruvallur in a couple of weeks.

Food for thought
Backstage, members of Team Masters told a couple of National players that they should not enter smaller meets like the city or even State because they deny non-medalists a chance to win a medal.
Some of these champions said that they were forced to compete in smaller meets to get selection for State and National competitions. If authorities concerned did something to have a separate selection for regular National players and those who had won State titles more than a few times, they won’t be tempted to enter smaller meets.
Team Masters feels that this alone would actually give non-medalists a chance to win medals at smaller competitions. However, the selection for bigger meets like Mr. India be made tougher so that newcomers, unless they are fantastic, do not get selection.
_ Murali Vijaykumar

Apples Vs Watermelons

Apples Vs Watermelons

backstage---ponmudi, senguttuvan

Ponmudi literally dwarfed Senguttuvan

abdullah and murtu

.Buddies always...Mr. India Abdullah and Team Masters' Murtuza Rasheed.

Gopi showing his X frame

Gopi showing his X frame

gopi-lats

Gopi was huge. But he was watery a nd too full in the eveing

Gopi was huge. But he was watery a nd too full in the eveing

Hari Babu is in for a big fight at the Nationals

Hari Babu is in for a big fight at the Nationals

dsc00887

'Kevin Levrone'Kodandaraman was the king of 65 kg category!

'Kevin Levrone'Kodandaraman was the king of 65 kg category!

Bodybuilding Dictionary – Part 2

Posted in Dictionary on March 20, 2009 by takeupsculpting

Super Set

Performing an exercise each for two antagonistic muscles in a non-stop manner is known as a Super Set. For example, you can perform a set of Barbell Curl for biceps and immediately do as set of Pressdown for triceps. You rest for a minute or so and perform the next Super Set.

Compound Set

Performing two exercises for the same muscle in non-stop manner, though referred to as a Super Set by some trainers, is actually a Compound Set. For example, you may perform one set of Bench Press for chest and immediately do a set of Parallel Bar Dips (again for the chest).

Tri Set

Performing three exercises for the same muscle group in a non-stop manner is known as a Tri Set. For example, you can perform one set each of Military Press, Lateral Raise and Bent Over Lateral Raise in a non-stop manner for shoulders.

Giant Set

Performing four or more exercises for a particular muscle in a non-stop manner is known as a Giant Set. For example, you can perform one set each of Chinning, Barbell Row, One Arm Dumbbell Row and Seated Cable Row for the back.

Drop Sets

Assuming that you have completed six reps on the last, heavy set of Barbell Curls and are unable to perform even one more rep in textbook form. Now, take away one kg weight plate from each side of the barbell and perform some more reps in strict form. You may get about four or five reps. Once you are unable to perfom any more reps, drop some more weight as before and continue doing more reps until you are unable to do any more. This is called ‘Stripping Technique’ or a Drop Set.

Some trainers prefer to drop the weight three times. Some of them also prefer to call this ‘triple drop set.’
Note: More stories will soon be posted explaining in detail the benefits of these four techniques and several other such productive techniques.

_ P. Srimathy

Delicious high-protein energy snack

Posted in Nutrition & Diet on March 17, 2009 by takeupsculpting
"You'll love this," says 'Mr. India' Mohammed Abdullah.

"You'll love this," says Mr. India Mohammed Abdullah.

Mouth-watering treats, tasty puddings, yummy cakes and delicious ice creams are always a no-no for fitness freaks.
If you are a hard-training athlete or sportsperson and conscious about eating quality food, here is a high-protein, high-carbohydrate recipe that won’t hurt your taste buds.
‘Mr. India’ Mohammed Abdullah says that this is his favourite pre-workout and post-workout snack.
Take a cooking pan and pour in a glass (180-200 ml) of water. Add 30 gm of skimmed milk powder, 30 gm of oats and 2 egg whites to it. Maintain the stove on ‘sim’ and keep stirring the mixture. Ensure that the flame is always low. After a while, add 3-4 teaspoon of dates syrup. Abdullah prefers pieces of deseeded ‘Iranian dates.’
You may also add raisins and almonds to improve taste. Keep stirring until the mixture become thick like pudding.
Transfer the contents to a bowl and allow it to cool down for about half an hour. Your tasty, nutritious pudding is ready.
Abdullah cooks it so well that when the mixture cools down, he gets a kind of cake. He cuts it into two pieces and has one piece about an hour before workout and another with his protein powder immediately after workout.
Members of Team Masters will try to offer more such recipes in the future.
Note: If you are particular about calculating protein, carbohydrate and fat intake, refer to the labels on the packets and jot down the values. A large egg white will provide 3.5 gm of protein and no fat or carbohydrate.
Do the math once and you will always know how much macronutrients you will get when you add more ingredients to get larger serving.
_ Srimathy

What do you need to burn fat?

Posted in training on March 15, 2009 by takeupsculpting

I recently found one of my colleagues at office running around our department like an excited little kid.
He had suddenly realised that he should do something about his belly. Being very good at office work and sporting facial looks that were equally as good, it was undoubtedly time this handsome young man did something to streamline his body and, in turn, his health.
But, I was horrified to listen to his training programme, which he was narrating to another senior colleague.
He explained with pride the pain and strain he was undergoing, not because of weight training, but intense stretching and ‘balancing acts’ he was asked to perform!!!!
Dangerous
For a person who has never set foot into a gym or been out of serious sports at least for half-a-decade, intense stretching and balancing work are not only stupid but also downright dangerous.
Being a good student in the field of fitness and bodybuilding for a little over a decade, and still living, breathing and learning about training and scientific concepts every day, I can say for sure that a novice should not train in such a manner.
It’s all money now
With Rumpelstiltskin working overtime in the modern fitness industry, fancy gadgets, crazy movements and hi-sounding mumbo-jumbo are certainly the in-things.
Little do people realise that there have been world-class bodybuilders, athletes and sportspersons who were lean, athletic, muscular and long-lived when the fathers of modern day fitness trainers were in diapers.
Hardcore gyms where sweat, tears and hard work were ‘mantras,’ are now taboo. Uncivilised, rustic, crude, grotesque, and distasteful – these are some of the words generally used by some high-profile clients to describe a place like my own training facility, ‘Masters Gym.’
Where science and experience speak
Having transformed my own body from ‘ridiculous’ to ‘reasonably good,’ and also trained several thousands of people through my stories and free mails, I wish to say only this much – training science is a constant and not a variable. Over a period of time, certain names undergo metamorphosis and reappear with more style.
However, to lose fat, what a trainee needs to do is still the same, after all these decades – create a calorific deficit through sensible nutrition plan and increase expenditure through weight training, or at least, any form of resistance training.
The trainee need not workout like a bodybuilder, but the tools used by him and a professional bodybuilder or sportsman are the same. The training methodology, poundage, routine and diet plans alone are different.
What to do
The training routine should have movements for all major muscle groups to increase metabolism and strengthen vital areas like the lower back. A person need not go crazy over abdominal movements because there is nothing called spot-reduction. Working the abs when the lower back is weak may wreak havoc on the spine.
Intense stretching movements may also lead to muscle tears or injury. The trauma created by such stretching may do more harm than good to a beginner. Stretching and flexibility are not synonymous. Stretching is only one of the means to achieving flexibility.
Weight training should always be accompanied by cardiovascular training, to burn maximum fat and strengthen the heart (which weight training also does).
Gradually increasing intensity over a period of months will bring about amazing transformation while ensuring that the trainee’s immune system and recovery mechanism do not take a beating.
The tools a trainee needs are some basic weights, a manual treadmill or stationary cycle (maximum a recumbent bike, if the trainee has knee problems) and a good diet chart.
I am sure that there may be people reading this story and shrugging it off saying, “He’s all sour grapes.”
I feel sorry for them….or, maybe I shouldn’t?
_ C. Lakshmi Kumar

Weight training improves health

Posted in training on March 14, 2009 by takeupsculpting

You may often hear that weight training affects heart health. Is it true, you may ask?
Here is what experts at American Heart Association stated in one of their conventions.
“Weight training, along with cardiovascular training (such as brisk walking, cycling, swimming, etc.), has a major role in preventing heart disease. But for those who have suffered very serious damage to the heart, all others, even those who have had a heart attack, can train with weights under the careful supervision of an expert trainer. However, such persons should avoid certain exercises.
Cardiac rehabilitation
“Proper weight training can be effectively used for cardiac rehabilitation. Weight training builds [based on the type of workouts and the calories consumed] or maintains lean muscles at the expense of burning body fat. This helps to maintain a person’s metabolic rate.
Glucose metabolism
“It improves glucose metabolism, which prevents the onset of diabetes.” Those who are already suffering from the condition can also use their workouts to improve the quality of their lives, say expert trainers.
Fights high BPCardiologists have said in the medical journal, ‘Hypertension,’ weight training, if sensibly used, helps to fight high blood pressure.
George Kelly of the University of Northern Illinois says that his study involving people with high blood pressure proved this point. At the end of three months, the test subjects showed a 2 % decrease in systolic blood pressure and 4 % decrease in diastolic pressure.
Who should avoidHowever, he says that those who suffer from congestive heart failure and unstable angina should stay away from weight training.
In general, any common man can immensely benefit from 3 weight training workouts and 3 cardiovascular workouts every week.
_ C. Lakshmi Kumar