Archive for June, 2009

Burn maximum fat

Posted in training on June 28, 2009 by takeupsculpting

Here is a training system that burns fat at an incredible rate.
The only problem is that it cannot be done by extremely overweight individuals, the aged or persons with joint problems.

If you want to display a great body like ‘Mr. South India’ S. Murthy, you have chase fat away from your body.

If you want to display a great body like ‘Mr. South India’ S. Murthy, you have chase fat away from your body.

Known as High Octane Cardio (HOC), this type of training, I believe, is being used by boxers. They call it ‘Roadwork.’
How boxers do it
Jog fifty yards and immediately do a set of push ups and crunches, 25 reps on each exercise. Get up immediately and start jogging again for another 50 yards.
Repeat the push ups and crunches sequence. Continue this cycle for several minutes. This kind of training builds up cardiovascular and muscular endurance.
 Alternatives
You can also combine cardio training such as jogging and rope jump (skipping) with certain ballistic weight training exercises such as dumbbell swing, dumbbell snatch and dumbbell clean and jerk. These exercises work several large muscle groups at the same time and burn a lot of fat. You will also use the entire body as one unit, which may increase coordination. Combat athletes will develop speed and power from ballistic exercises.

Beginner training
Place a dumbbell on a track field and another dumbbell on the opposite side of the field. Start jogging. When you come to one of the dumbbells, pick it up and do 10-20 reps of dumbbell swing to chest level. Put the weight down, jog to the other dumbbell and do 10 reps of one-arm dumbbell clean and jerk. Do 10 reps with other arm as well.
This is called one lap. Perform four such laps.
The workout may take about 10-15 minutes depending on how fast you jog and how fast you train.
Eventually do eight laps.

Advanced training
Place four dumbbells on the field, at four different points. Perform the training as before, jogging from one dumbbell to another.
So, one lap will now have four sets of exercise and four small bouts of jogging.
Eventually perform four laps and then work up to eight laps!

Another type
Rope jump for one minute, then do a set of dumbbell swing.
Jump again for one minute and then do a set of dumbbell  snatch.
Do jumping again for one minute and then do a set of dumbbell clean and jerk.
This is one round.
You can start with five to 10 rounds. When that gets easy, do rope jumping for two minutes.
Fat will melt off your body.

Points to remember
1. For fat loss, do three HOC workouts a week and a maximum of two regular weight training workouts.
2. If you want to build size or strength and also lose a little fat, do only one HOC workout a week.
3. Always perform HOC workout on an empty stomach.
4. Drink plenty of water during and after training.
5. Consume a top class protein supplement, amino acids and some carbohydrates after workout.
                                                              _ C. Lakshmi Kumar

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Incredible back development

Posted in training on June 26, 2009 by takeupsculpting

What makes a bodybuilder’s back pose incredible? All the lat width and thickness in the world will not give a person the pride of possessing a great back. He needs to display lot of intricate detail by making every small muscle such as teres major, teres minor, rhomboids and infraspinatus pop-up with life. What if a person has been religiously doing all kinds of rowing exercises but is unable to achieve that etched look?

To get an amazing back like ‘Junior Mr. India’ N. Senguttuvan, you may need to work like crazy.

To get an amazing back like ‘Junior Mr. India’ N. Senguttuvan, you may need to work like crazy.

I recently put this question to S. Subramanyam, a living legend regarded as ‘The mobile encyclopaedia of body building’ and known as ‘Ayya.’

This is what he said: “Do not stop performing rowing exercises. You need them to develop or maintain thickness in the back. Just add on a couple of contraction movements that involve a lot of back squeezing. For these supplementary movements, use cables, expander springs or exercise bands. These will force the smaller muscles to contract hard. Consciously squeeze the back and hold the contraction for a couple of seconds while doing each rep. This is known as ‘Peak Contraction Principle.’ You are sure to see significant changes in a few months. To effectively display the back onstage, your body fat percentage should also be low and you should not be holding water. You need to practice posing for several minutes every day. That will also help to a great extent.”

Even ‘Mr. Universe’ Prem Chand Degra' was once taken aback on hearing what 'Ayya' said!

Even ‘Mr. Universe’ Prem Chand Degra' was once taken aback on hearing what 'Ayya' said!

 Tailpiece: I would like to tell those of you who do not know about Ayya, that he has been consulted by several multi ‘Mr. India’ winners, time and again, over the last five decades. Once while speaking out his mind to ‘Mr. Universe’ Premchand Degra, Ayya told him something and the man who made India proud shot back, “How did you know that sir?! This is exactly what Joe Weider told me when I interacted with him in the United States!!!”

Do I need to say anything more about Ayya’s knowledge?

                                                                _ C. Lakshmi Kumar

Force stubborn muscles to grow

Posted in training on June 24, 2009 by takeupsculpting

Pre-Exhaust Principle

This is a technique that will force stubborn muscles to grow.
Consider this hypothetical situation:
You have been working hard on Bench Presses, Incline Presses and Dips, but all you have been getting is more soreness in front part of the shoulders (anterior deltoid) and not the chest!
This means that your body recruits more muscle fibres from the deltoids, which are naturally stronger than the pectorals. You have to master a technique to make the target muscle get the lion’s share.
For that, you need to learn about two types of exercises.
Compound movements
These basic exercises, also known as multi-joint exercises, will make you use more than one joint to perform the movement. Some examples include Bench Press, Incline Press, Dips, Shoulder Press (all kinds), Squats, Leg Press, Barbell and Dumbbell Rowing, Deadlifts and Power Cleans.
Isolation movements
These are exercises in which you will be using only one joint to perform the movement.
Examples include Flyes (all kinds), Lateral Raises (all kinds), Leg Extensions, all curl movements for biceps done in a strict manner and all extension movement for triceps.
Using both
If your shoulders overpower your chest, pre-exhaust the chest by doing a set of an isolation exercise like Flye. This will fatigue only the fibres of the chest while keeping the shoulders out of the picture. Without taking a gap, perform a set of a compound movement like Bench Press. This kind of superset will force the pre-exhausted chest to recruit maximum fibres and do the major work.
This technique, called ‘Pre-Exhaust Principle,’ was invented by Robert Kennedy of Musclemag International and later acknowledged by Joe Weider.

You need to train hard and smart if you aspire a fantastic physique like ‘Mr. India’ Kiran Patil.

You need to train hard and smart if you aspire a fantastic physique like ‘Mr. India’ Kiran Patil.

Several Indian champions have also immensely benefited from it.
If you have a stubborn muscle, try this technique for a few months. It’s up to you to use it for all muscle groups or only a few.
Ensure that you avoid overtraining and too much volume (too many sets and reps), which can be counterproductive.
                                                                              _ C. Lakshmi Kumar

Training for fitness

Posted in training on June 21, 2009 by takeupsculpting

How long should a person train every day for optimum fitness?
This is a question a friend asked Lakshmi recently.
The fact remains that duration of training can be used as a measure only for cardiovascular training (known as aerobics) such as walking, cycling, jogging, swimming, etc.
However, it should be noted that if a person breezes through his cardio workout, he will be wasting his time.
Intensity factor applies not only to cardio but also weight training.
Components of fitness
Fitness has several components such as cardiovascular fitness, muscle strength, speed, agility, flexibility, etc.
A fitness workout should be designed taking all these aspects into consideration – at least a little bit.

"I always put my money on training intensity," says P. Srimathy.

"I always put my money on training intensity," says P. Srimathy.

 

Cardio can be performed 3-5 days a week, depending on the individual.
Each muscle group should be trained through it’s full Range of Motion (RoM), for improving strength and flexibility through out the region. Muscles being trained should be properly and carefully stretched in between sets.
Core muscle groups such as the lower back, abs and stabilizer muscles should be trained using specific exercises. Certain weight training movements and drills can also be incorporated to improve agility and power.
Duration
When everything is put together, a fitness workout may stretch to about 45-50 minutes a day.
Researchers at University of Pittsburgh have said that eating clean and training for 40 minutes a day will keep any person fit and healthy for a lifetime.
                                   _ P. Srimathy

Asian Bodybuilding Championship 2009

Posted in Contests on June 12, 2009 by takeupsculpting

A special general body meeting of Indian Body Building and Fitness Federation (IBBF) was held at Chatrapati Sports Complex, Pune, May 7.
According to online sources, the dates of a few major competitions have been announced. They are as follows:

 
 IFBB’s Asian Men’s Bodybuilding Championship 2009 will be held from July 24th to 27th at Aurangabad.

9th Federation Cup will be held at Haldawani, Uttarakhand, in December 2009.

48th Junior Nationals will be held at Puducherry in Jan/Feb 2010.

50th Senior Nationals will be held at Goa in April/May 2010.
                                   _ C. Lakshmi Kumar

Meals to build maximum muscle

Posted in Nutrition & Diet on June 11, 2009 by takeupsculpting

If you want to build maximum muscle, your first meal of the day should provide a wide array of top class nutrients from supplements that are absorbed very fast. It should quickly be followed by another nutrient-dense meal.

If you want a great body like 'Mr. Tamil Nadu' T. Saravanan, pay maximum attention to your diet plan.

If you want a great body like 'Mr. Tamil Nadu' T. Saravanan, pay maximum attention to your diet plan.

First meal within 5 minutes of waking up

Step 1: Pour 300-500 ml of water into blender.

Step 2: Add 25-35 gm of whey protein isolate to it.

Step 3: Add 2-3 tablespoons of honey to provide 30-45 gm of carbs (it has both fructose and glucose).

Step 4: Add 3-5 gm of glutamine.

Step 5: Add 2-5 gm of arginine.

Step 6: If you can tolerate caffeine, add 200-400 mg of caffeine, as supplement or 3-5 teaspoons of instant coffee.

Step 7: Add a couple of ice cubes.

Step 8: Blend well, sip and enjoy!

One hour later…

For this second meal, have 6 egg whites and 1 yolk (cooked in any style) with a banana. Also have a cup of oats or a couple of pieces of multi-grain bread. The rest of your meals should also provide enough nutrients to keep you in an anabolic mode. I believe this plan has helped several thousands of bodybuilders. You too can be one of them.

                                                 _ C. Lakshmi Kumar

‘Allan Classic’ Mr. Chennai 2009

Posted in Contests on June 6, 2009 by takeupsculpting

Every attempt to conduct a physique competition needs encouragement as our sport of bodybuilding demands good promoters and persons who care for hard working champions.
R. Murali of Allan Fitness Centre, Chennai, did a fine job by organising ‘Allan Classic’ Mr. Chennai on May 24.

All the weight category winners fight for the overall title.

All the weight category winners fight for the overall title.

Weigh-in
The weigh-in scheduled for May 23, Saturday, at Allan Gym on T.H. Road made it clear that not many senior players were getting into the ring. An unexpected show like this during hot summer months is not likely to attract many.
However, Murali, being a good champion himself, did his best to encourage competitors by offering a cash prize of Rs. 1,500, Rs. 1,000 and Rs. 500 to top three finishers.

Pre-judging
Ganga Cauvery Marriage Hall on T.H. Road, the venue, was buzzing with activity on Sunday morning. Members of Team Masters made it quite early to the hall with four of their players ready to battle it out on the stage. Three of them eventually came home with medals – two won bronze and the third, silver.
Even as I was walking around the hall, I was greeted by two surprise guests – ‘Mr. India’ Mohammed Abdullah, who had come to guest pose, and National champion K. Gopinath. Our conversation stretched for more than 10 minutes as Abdullah spoke about several ‘Mr. India’ winners, who were part of Services Team.
Voices of T.K. Gurunathan, working president of TABBA, K. Suresh, general secretary of CABBA, and J. Muniappan, ‘Mr. India’ and national judge, snapped us out of our own world! We took our seats in the front row and show began reasonably on time. Thomas Philip and Hemalatha of Millennium Nutraceuticals, the major sponsor, were guests of honour.
As the competition was not very tough, I will mention about only some competitors who stood out in each class.

Nagaraj had a nice structure.

Nagaraj had a nice structure.

55 kg category
Nagarajan of Allan Gym was a standout. He had a proportionate frame and reasonably good muscle, separation and cuts. With some more size, hardness and conditioning, he can win gold in State meets, more than once.

60 kg class
The hero of the entire show was the winner of this category. Muralikrishnan of Soldiers Gym was ripped, cut and dry. Though he did not have thick or dense muscle, his symmetry, shape and contest condition stole the show.  Every time Murali hit a back pose, the smaller muscles such as teres major, teres minor and rhomboids popped up and made the fans go crazy. The third place finisher, C. Vijaya Bhaskar of Masters Gym, was a new kid on the block. Though it was only his second competition, Bhaskar had made significant improvements from his first show – the city meet held at ICF in March. I could see that he had a well-balanced frame that was pleasing to look at. All this young man needs is a couple of more years of hard work before he starts winning medals in major competitions.

Vijaya Bhaskar (centre) and Muralikrishnan (left) compare front lats.

Vijaya Bhaskar (centre) and Muralikrishnan (right) compare front lats.

65 kg category
Udayakumar won this category as he was easily the best. Saravanan was another champ who looked equally good. That both of them improved significantly at the next week’s State meet is a different story.

Udayakumar who won the 65-kg class effortlessly.

Udayakumar who won the 65-kg class effortlessly.

70 kg class
A surprise entrant was ‘Junior Mr. India’ N. Senguttuvan. I could see that he was not aware of this meet and had taken a plunge at the last moment. Though he was carrying a lot of freaky muscle, the amount of water he was holding was too much. I appreciate his love for competing. As he never puts on a lot of fat in the off-season, he would have decided to try his luck.

‘Junior Mr. India’ N. Senguttuvan was holding a lot of water.

‘Junior Mr. India’ N. Senguttuvan was holding a lot of water.

However, when Mohammed Ashraf of  National Gym stepped on stage, it was clear that Senguttuvan had to forget the top prize. This young man, who resembled ‘Mr. India’ winners Bhakta Kumar and Bobby Singh, had fantastic shape and full muscles. He was cut but not freaky dry. With persistent hard training, the muscle maturity he would get in the future can win him National glory.

Mohammed Ashraf in 70-kg category had beautiful, full and round muscles.

Mohammed Ashraf in 70-kg category had beautiful, full and round muscles.

75 kg category
Arumugam of Soldiers Gym won this class hands down. He displayed a lot of muscle maturity and had a pleasing shape. Close behind him was Ramesh. Though thick and big, he was holding water and a bit off to win gold.

Arumugam had no competition in 75-kg class.

Arumugam had no competition in 75-kg class.

 

80 kg category
Kamal Kumar of Masters Gym had good potential as he had been training systematically only for the past three months. If the runner-up honour he earned doesn’t go into his head, he has a great career as a competitor.
I could see that he had potential to win several State titles and go beyond, but we would have to wait and watch how committed people are.

‘Mr. India’ Mohammed Abdullah rocked the show with his guest posing.

‘Mr. India’ Mohammed Abdullah rocked the show with his guest posing.

90 kg class
Lakshmi Narayanan, trained by ‘Mr. South India’ M. Satish Kumar showed a lot of promise. Time alone can tell whether he is serious about becoming a big-time bodybuilder.

Guest posing
What do I say about ‘King’ Abdullah’s guest posing?
He is a great champion, crowd pleaser and I am proud to call him my friend.

An honour
P. Srimathy of Team Masters was officially announced as a judge of TABBA and honoured as the first woman judge in South India.

P. Srimathy of Team Masters is being honoured for becoming the first woman judge in South India.

P. Srimathy of Team Masters is being honoured for becoming the first woman judge in South India.

I take this opportunity to thank all officials for giving members of Team Masters a chance to serve the sport of bodybuilding.

Muralikrishnan wins the overall title. (From left) Show organiser R. Murali, ‘Mr. India’ J. Muniappan and ‘Mr. India’ M. Arasu.

Muralikrishnan wins the overall title. (From left) Show organiser R. Murali, ‘Mr. India’ J. Muniappan and ‘Mr. India’ M. Arasu.

Overall title
The fight was between Muralikrishnan, Udayakumar and Mohammed Ashraf. Though Ashraf’s round, thick muscles looked spectacular, Murali’s conditioning and hardness won him the overall.
Good show champ, you have a long career ahead as a competitor. Make your trainer, ‘Mr. India’ J. Muniappan, proud.
Good luck.
_ C. Lakshmi Kumar