Archive for October, 2010

Stay in shape with this 3-day routine

Posted in training on October 26, 2010 by takeupsculpting

We recently received a request from one of our friends to post a training routine on the blog, which would help a person stay in good shape despite being able to make it to the gym only three days a week.

Here is a routine which will help you to build and maintain a good body. Train on three non-consecutive days every week. During week one, train using split A on Monday, split B on Wednesday and again split A on Friday. In the second week, train using split B on Monday, split A on Wednesday and split B on Friday.

Keep training in this alternate manner for 8 to 12 weeks.

As regards diet plan: If your aim is to build muscle, add more complex carbohydrates like wheat bread, oats, products made of whole wheat and complete protein.

If your aim is to lose fat, increase your protein intake and cut back on carbs. Try to consume very less or almost no carbs in the last two meals of the day.

If you have lot of fat to shed, try doing cardio for 45 minutes on an empty stomach three to five days a week. You needn’t drag yourself to the gym for cardio. Go for a brisk walk around your house in the mornings and hit the gym three non-consecutive days in the evenings

Split A – Chest, shoulders, triceps

Incline dumbbell press 4 x 15,12,10,8

Flat bench flye 3 x 12,12,12

Dumbbell press 4 x 15,12,10,8

Lateral raises 3 x 12,12,12

Lying barbell extension 4 x 15,12,10,8

Standing calf raises 4 x 15

Hanging knee raises 3 x 15,15,15

Cardio 30 mins

Split B – Leg, back, biceps

Squats 4 x 15,12,10,8

Leg curl 3 x 15,15,15

Pulldown 4 x 15,12,10,8

Deadlift   3 x 10,10,10

Incline dumbbell curl 3 x 15,15,15

Crunches 3 x 15,15,15

– P. Srimathy

Suhas Khamkar, Heeralal win Mr. Asia

Posted in Contests on October 21, 2010 by takeupsculpting

The 44th Asian Bodybuilding Championship was conducted at Bahrain Cultural Hall near the National Museum in Manama from October 17 to 21.
Physique champions from several counties flexed their mighty muscles in 55kg, 60 kg, 65kg, 70kg, 75kg, 80kg, 85kg, 90kg, 100kg and above 100kg weight classes.
There were also competitions for under-40, under-50 masters and under-21 junior open class.
IFBB prisident Rafael Santonja was the chief guest. He presented top three finishers of each category with their medals.
Jai Ho
Suhas Khamkar and Heeralal from our country have won gold in the 75 kg and 65 kg class respectively.
We, at Team Masters, are proud of our Indian lions who have made every Indian proud, once again. We wish them a lot more success in the days to come.
The Asian meet is considered very valuable as winners of this event may participate in the 64th International Federation of Bodybuilding and Fitness (IFBB) World Amateur Bodybuilding Championship, scheduled to be held in Azerbaijan from November 3 to 8.
We are sure that the day champions such as Amit Choudhury, Varinder Singh Ghuman and Khamkar win the Universe isn’t far away.
Here is how the competitors finished in the Top 3:
55kg: 1 Fairoz Al Alawi (Oman), 2 Yousef Abdulla (Bahrain).
60kg: 1 Kamal Al Muqimi (Oman), 2 Luqman Arastervad (Iran), 3 Hiroshi Suda (Japan).
65kg: 1 Heeralal (India), 2 Song Jong (Korea), 3 Kin Young (Korea).
70kg: 1 Anwar Darwish (Oman), 2 Parasana Perez (Sri Lanka), 3 Takashi Yamazaki (Japan).
75kg: 1 Suhas Khamkar (India), 2 Nasser Al Saeed (Kuwait), 3 Ebrahim Habib (Bahrain).
80kg: 1 Hussain Jassim (Bahrain), 2 Arafat Yousef (Bahrain), 3 Jalal Al Rayashi (Qatar).
85kg: 1 Ahmed Ashkanani (Kuwait), 2 Ahmed Al Harthy (Oman), 3 A. Wahed Al Asfoor (Bahrain).
90kg: 1 Isa Al Hasni (Oman), 2 Rooh Allah (Iran), 3 Kan Keung (Korea).
100kg: 1 Sami Al Haddad (Bahrain), 2 Ahmed Askar (Kuwait), 3 Redha Al Qabandi (Kuwait).
Above-100kg: 1 Mohammed Nafa’a (Palestine), 2 Tareq Al Shakhs (Kuwait), 3 Lis Yun (Sorea).
Juniors: 1 Ammar Yasser (Bahrain), 2 Rohan Tan (India), 3 Mohammed Rashid (Bahrain). Under-40
Masters: 1 Hussain Jassim (Bahrain), 2 Hassan Saleh (Bahrain), 3 A. Wahed Al Asfoor (Bahrain). 

                           _ C. Lakshmi Kumar 

Source:  afbf.asia