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Bodybuilding Sins” That Cause Back Pain and Missed Workouts author:Steve Hefferon

title:“Bodybuilding Sins” That Cause Back Pain and Missed Workouts
author:Steve Hefferon, CMT and Jesse Cannone, CFT
source_url:http://www.articlecity.com/articles/health/article_1240.shtml
date_saved:2007-07-25 12:30:11
category:health
article:

It’s one thing for someone who sits at a computer all day and never exercises to have back pain, but for a bodybuilder, someone who spends hours and hours each week pouring everything they’ve got into building muscle, it should be criminal!
The reason we say this is because, if you are going to spend so much time, money, and energy trying to build the “perfect body”, you have to make sure that you not only look good, but also feel good…
We’ve identified what we call “Bodybuilding Sins” that lead to back pain, sciatic pain, and other injuries… read em and take action now if you are serious about bodybuilding and are fed up with your back pain.
Because there is so much information to share with you, we’ve broken it down into a series of 5 articles, each covering a different component of how back pain affects bodybuilders.
Here’s a breakdown of the articles to look for:

Article #1 – Choosing The WRONG Exercises (below)
Article #2 – Training Variations for Pain Relief and Maximum Results
Article #3 – Targeted Stretching
Article #4 – Targeted Exercises
Article #5 – Rest, Recovery, and Injury Prevention

Article #1 – Choosing the WRONG Exercises
Get ready, this is gonna hurt! The exercises most bodybuilders focus on the most, are the ones that cause the most problems… hopefully, you’re different J
But before we share with you what those exercise are, let’s talk real quickly about what bodybuilding is…
The goal of bodybuilding isn’t to get as big as you can, or at least to us it isn’t and shouldn’t be, but to build a balanced body that is as strong as possible in every way. For example, while being freakishly big may get people’s attention, it serves you no purpose at all…
while on the other hand, what if you were not only big, but also extremely strong and powerful, lightning fast, flexible, and agile enough to kick ass if needed?
So many bodybuilders build massive amounts of muscle yet are so unbelievably weak and inflexible… for example, we know a guy who can bench press over 350 lbs but can’t do a measly 50 push-ups!
The point is, the exercises you choose and how you perform them not only determine how big, strong, and flexible you are, but also affect how your body functions and whether or not you suffer from aches, pains, and injuries like back pain and sciatic pain.
Ok, here they are… the exercises that create the most problems and are most likely to lead to back pain:

Bench Press
Leg Extension

So, any of your favorites on this list?
While there are others, these are the two that cause the most damage.
There are several reasons why these exercises made our list of the “worst bodybuilding exercises”. First, all of them target areas that already tend to get worked a lot in everyday life and often times are overdeveloped…
and by focusing so much on these exercises you end up creating muscle imbalances, or worsening existing muscle imbalances, which pull your bones and joints out of their normal position…
and this leads to uneven pressure and wear and tear on your muscle, ligaments, tendons, bones, and joints and will sooner or later lead a break down or injury.
For example, chronic overuse of the bench press, coupled with little or no exercises targeting the upper back, leads to an overdevelopment of the chest and a lack of strength and development in the upper back…
This all too common combination leads to what we call “Turtle Back”. You know what we’re talking about, when the shoulders are pulled so far forward, lats are as wide as barn, and from behind, their back looks like a giant sea turtle shell!
This “Turtle Back” posture can create neck, upper back, and shoulder pain and injuries faster than you can pop an Advil!
Plus, how many times during your day are you forced to lie on your back and push up a bar loaded with weights? There are so many better exercises for chest development that not only stimulate more muscle, but also build more usable strength.
Now let’s talk about the fabulous thigh builder, the leg extension…
Not only does it place an unbelievable amount of strain on the knee joint, but it also will quickly overdevelop the quads, which are already getting far more work than their counterpart, the hamstrings.
An imbalance between the quadriceps and hamstrings, which is also extremely common in bodybuilders, is a key contributor to back pain. This imbalance is easily identifiable by what people often call “Bubble Butt” or “Ghetto Booty”.
So hopefully you can see how important it is to choose your exercises wisely. We strongly recommend you cut out these exercises, or at least cut back on using them and add in targeted exercises for the opposing muscle groups and targeted stretches for those tight, overdeveloped muscles.
The key to eliminating back pain, or any other ache, pain or injury for that matter, is to bring your body closer to balance…
What good is muscle if you can’t use it? How many more workouts are you going to miss because of back, neck, or shoulder pain? How much bigger and stronger could you be if back pain and other injuries weren’t ruining your training?
Just imagine how bad things will be 10, 20, or 30 years from now if you don’t make changes to your training now… but don’t take our word for it, ask some of the older bodybuilders who are paying the price now… you can spot them easily at the gym because they limp around trying to find something they CAN do.
Look for the next article, “Training Variations for Pain Relief and Maximum Results” very soon and in the mean time, if you are suffering from back pain or sciatic pain, here’s what you need to do…
Head on over to our website http://www.losethebackpain.com now to find out exactly what’s causing your back pain and the specific steps you need to take to get relief fast and get back to training at 100%.
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“Banking Calories”: Eat Less Now To Pig Out Later?

Suppose you’re on a diet and you have a banquet or a holiday party coming up. You’re expecting a big meal to be served for dinner, and there will be open bar with lots and lots of “party snacks.” You’re not sure if there will be any healthy food there, but you are sure that you’re going to be in a festive, partying mood! What should you do? Should you cut back on your food earlier in the day to make room for the big feast?

First of all, if you’re being really honest with yourself, you have to agree that there’s almost always something healthy to eat at any gathering. You know those tables you see at holiday parties that are covered with yards of chips, dips, pretzels, cookies, salami, candies, cheese, punch, liquor, and a seemingly endless assortment of other goodies? Well, did you also notice that there’s usually a tray full of carrot sticks, cauliflower, celery, fruit, turkey breast and other healthy snacks too?

No matter where you are, you always have options, so make the best choice you can based on whatever your options are. If nothing else, you can choose to eat a small portion of “party foods” rather than a huge portion.
If you skip meals or eat less earlier in the day to bank calories for a big feast at night, you are thinking only in terms of calories, but yo’re depriving yourself of the valuable nutrition you need all day long in terms of protein (amino acids), carbohydrates, essential fats, vitamins, minerals and other nutrients that come from healthy food, as well as the small frequent meals required to stoke the furnace of your metabolism.

Eating healthy food earlier in the day is likely to fill you up and you’ll be less likely to overeat in the evening. High fiber foods, healthy fats and especially lean protein, tend to suppress your appetite the most.
I don’t like the concept of “banking calories.” Your body just doesn’t work that way – it tends to seek equilibrium by adjusting your appetite to the point where you consume the same total amount of calories in the end anyway.

Even if it worked the way you wanted it to, why would you eat less (starve) in an attempt to burn more fat, then overeat (binge) and put the fat right back on? Why allow yourself to put on fat in the first place?
A starving and bingeing pattern will almost certainly cause more damage than an occasional oversize meal. Some dieticians might even say that this kind of behavior borders on disordered eating.

To burn fat and be healthy, you don’t have to be a “party pooper” or completely deny yourself of foods you enjoy, but you do need to have the discipline to stick with your regular meal plan most of the time and control your portion sizes all of the time.

B” Vitamins, Unleash The Beast Inside You

title:”B” Vitamins, Unleash The Beast Inside You
author:Andy Casasanta
source_url:http://www.articlecity.com/articles/health/article_3252.shtml
date_saved:2007-07-25 12:30:11
category:health
article:

This is another vitamin article that I have written, but the only difference is that this one goes into more detail about specific vitamins. My previous articles do not do that. Those articles were more of a short introduction into vitamins, their role and their best food source. I’ll start with 2 water Soluble Vitamins and 1 fat soluble vitamins.
Water Soluble Vitamins: These are water-soluble vitamins that are not stored in the body and must be replaced each day. These vitamins are Vitamin B1, Vitamin B2, vitamin B3, vitamin B6, vitamin B12, Folic Aid, Pantothenic Acid, Biotin and vitamin C.
Lets start with the b vitamins: Vitamin B1 is needed to process carbs, fats, and proteins. Vitamin b1 is required by everybody to form the fuel the body runs on. Every nerve cell requires vitamin b1 to function properly. Wheat germ, peas, beans, enriched flour, fish, peanuts, and meat are all excellent sources of vitamin b1. People with advancing age, a poor diet and too much alcohol consumption may result in vitamin b1 deficiency. The suggested RDA for vitamin b1 is unclear but The amount found in most multivitamin supplements is more than enough. Vitamin b1 works hand in hand with vitamin b2 and vitamin b3.
Vitamin b2: Helps release energy from foods. Essential for healthy eyes, skin, nails and hair. Their sources are: Whole grains, brewer’s yeast, torula yeast, wheat germ, almonds, sunflower seeds,cooked leafy vegetables. The suggested RDA for vitamin b2 is unclear but The amount found in most multivitamin supplements is more than enough.
Please note, be aware that vitamin b3 or Niacin, as its commonly known as, may cause a reaction in some people. Itching and or burning are two of the symptoms. The author of this article found that out the hard way. Fat-soluble vitamins: Theses vitamins are A, D, E and K. These vitamins are dissolved in fat and stored, therefore they are not needed every day in the diet. Over consumption of fat soluble vitamins may pose a risk of toxicity.
Vitamin A: Vitamin a is a fat soluble vitamin and as mentioned before, should not be consumed in excess. For the maintenance of skin, mucous membranes, bones, teeth, and hair; eye sight. Their sources are: green vegetables, melon, squash, tomatoes.
Well that’s it for this article. Look for more of my vitamin articles coming soon.
The information presented in this article is for informational purposes only and is not meant to diagnose, treat or cure any disease or condition. This article is not a substitute for a health care professional. Please consult a medical professional before beginning any vitamin program.
Copyright 2005 Andy Casasanta

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Acne Scar Solutions

title: Acne Scar Solution
author:Martha Fitzharris
source_url:http://www.articlecity.com/articles/health/article_4890.shtml
date_saved:2007-07-25 12:30:12
category:health
article:

After deciding visiting a dermatologist, you may wonder whether prescription drugs are effective for the prevention of acne as well. Experts say that all standard dermatological treatments for adult acne should also be used for prevention.
If topical combination therapy of traditional medicine is unsuccessful, then your dermatologists may suggest that you begin taking oral antibiotics such as tetracycline, erythromycin, or minocycline while using topical creams. They may also suggest that you undergo some laser treatments just to get rid of those acne scars.
Fortunately, there are other ways to do it naturally. There are skin care products these days that have natural ingredients and biological substances that are effective in treating acne scars as well.
However, these acne scar treatments will be useless if you fail to identify the causes of acne. Chances are, it will only re-occur and get back to being a problem once again. So, it’s always better to identify its causes before you treat the acne and get rid of the scar.
Some experts explain acne breakouts based on a psychological dilemma. They say that a persistent skin symptom can be a message from your inner self. Stress and an imbalanced diet may be triggering this skin problem.
Avoid stress as it can trigger the accumulation of acne. Try saying no more often, it’s just like when your plate is full, don’t put more on it. Instead, practice finding some quiet time for yourself and try to rest more on weekends.
Indeed, there are no nippy fixes in treating acne and acne scars. It may involve a lot of processes and products which may vary depending on how you will utilize them or what your doctor will prescribe.
However, the best part of treating them is to stay on the natural side. Use skin care products that contain biological substances and try to maintain a no stressed life. In this way, you will surely obtain that wonderful skin you had before.
Bio Skin Care cream is a natural treatment for Acne scars due to its natural components. Clinical trials have shown that the best skin renewal and skin repair results are achieved when exfoliation of damaged cells is combined with SKIN REGENERATING ACTIVATORS. That’s why this cream will resolve your skin problems.
Other reasons:
1. This cream also contains natural antibiotics that fights infection
2. It has natural skin regenerating ingredients that eliminates, if not eradicate, dark or red spots which causes the ugly appearance of scars.
3. It has glycolic acid that facilitates skin renewal.
4. It has vitamins that curbs swelling and irritation.
5. It promotes the elaboration of the two most important ingredients that facilitate skin renewal: elastin and collagen. These two are the one responsible in maintaining the moisture in the skin at the same time preserving its elasticity as the skin is on its healing process.
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7 Simple Tips to Help Fulfill Your Weight Loss Resolution

title: 7 Simple Tips to Help Fulfill Your Weight Loss Resolutions
author:Tracy Lee
source_url:http://www.articlecity.com/articles/health/article_3782.shtml
date_saved:2007-07-25 12:30:11
category:health
article:

“Goals…
…and resolutions.”
Yes, it’s that time of the year again.
Why is it that every time Jan 1st comes around, everyone starts to think about their new resolutions for the year? Or perhaps “new” isn’t the correct word — perhaps “recycled” is more apt? After all, isn’t it true that for most people, “resolutions are made to be broken?”
Goals are a wonderful way to inspire us towards getting the things in life that we want, but more often than not, they simply end up unattained and we get frustrated (again) at the end of the year.
But it doesn’t have to be so.
Really.
You can attain your goals or resolutions, but only IF you know how to go about setting them up correctly in the first place. And I’ll give you a few useful pointers to help you get started on the right track…
– Begin with the end in mind. What’s the end result you want to achieve? Do you want to lose weight? Or do you want to drop 1 dress size instead?
– Get specific and be realistic. It’s not enough to just say “I want to lose weight.” How much do you want to lose _exactly_? By when? A better goal is to say “I want to lose 11 pounds in 3 months.” And make sure your goal is realistic. If you want to drop 27 pounds, it’s not realistic to say you want to do that within the next 7 days, not to mention that it’s not healthy to do that! Or if you’ve been putting on the weight slowly over the last 10 years, it’s not quite realistic to say you want to go back to your weight 10 years ago within a month.
– Break it down into smaller and easier “baby steps.” Let’s say you want to lose 20 pounds. That seems like an insurmountable task, but it becomes easier to manage if you look at it as losing an average of 1 pound per week, over a course of 20 weeks. Now’s that manageable! For you to lose a pound a week, you only need to create a calorie deficit of about 500 calories per day by controlling your diet and increasing your amount of exercises.
– Okay, now for the big “secret” — the missing key to achieving your goals: Write down your “Why” i.e. what are you doing this for? Most people skip this step, and it’s a primary reason why they never seem to achieve their goals. It’s absolutely critical for you to write down the reasons why you want to achieve each specific goal. For example, if the goal is to “lose 20 pounds in 6 months,” write down why you want to lose that weight. And here’s another tip: Make it “personal and emotional.” The more “emotional” the reason, the more likely you’ll be driven towards the goal. So, let’s say you’ve got kids. An example of a good “reason why” is “I know being overweight is a leading cause of many health problems — I will lose the 20 pounds and get healthier so that I will not be a burden to my children, and be able to stay healthy long enough to attend my daughter’s wedding and be there to carry my grandchildren.” A ssuming all these things are important to you, of course. 🙂 But I’m sure you get the picture.
– “Write it down and put it up!” It’s usually not good enough to just think of the goals in your head. You need to write down all your specific goals and the “reasons why,” and then paste it up where you will look at it every day. Don’t write it down on a notebook and chuck that inside the drawer. Instead, paste it up on your dressing table mirror, or anywhere else that is in plain sight. Remember, “out of sight, out of mind!”
– Do not be too ambitious. Aim for a loss of 1-2 pounds per week, at the max! Losing more than that amount is bad for you. And it’ll most probably be caused by a loss of water and/or muscle, rather than your unwanted excess body fat.
– Be realistic and “go with the flow.” The pounds didn’t come on overnight, so don’t expect them to disappear in a jiffy too. And sometimes the weight loss isn’t as fast (or as much) as planned. But don’t get stressed out, because stress will only add on the pounds. It’s important that you don’t think of the weight loss process as “all or nothing.” Instead, think of it as “slowly but surely.” The weight may go up a little sometimes, but if you stick to your plan, you’ll still be delighted at the end of the year!
Use these simple steps and make a positive difference to your life this year! Best of luck!
Copyright 2006 Tracy Lee
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#1 Liquid Vitamin Myth

title:#1 Liquid Vitamin Myth
author:Daniel Weigum
source_url:http://www.articlecity.com/articles/health/article_3327.shtml
date_saved:2007-07-25 12:30:11
category:health
article:

Liquid vitamins have been taking the vitamin supplement spot light. Questionable facts and liquid vitamin claims have plagued the minds of many. The vitamin absorption truth has finally arrived.
The most controversial liquid vitamin myth has to be vitamin absorption superiority. Pill form vitamins offer up to 30% absorption rates while liquid vitamins boast a 90% absorption rate. It is time to prove or disprove this fact in a visual manner.
The fact testing approach performed involves a very simple experiment. The experiment began with a theory. For a nutrient to be absorbed into the blood stream, it will have to be completely simplified before passing through the body’s membranes; the villi in the small intestine or the mucous membrane. With this in mind, a pill must be simplified before any nutrient absorption can take place. This will limit the pill form vitamin to basically one pathway of entry into the blood stream; the small intestine.
Liquid vitamins fortunately increase the number of entry pathways into the body which allows for a better absorption rate. A liquid vitamin is already in simplest form. As you drink the liquid vitamin, absorption is already taking place in your mouth’s mucous membrane as well as through tissue in your esophagus.
Now, vitamin absorption has to be more than theory. Visual proof of the vitamin supplements ability to pass through a very small membrane has to be possible. With a few items from your kitchen, visual proof is finally possible. A coffee filter can simulate the permeable membrane nutrients must pass through in our bodies. Lemon juice has a pH level comparable to stomach acid. Stomach acid pH levels can range from 1 to 3 depending on conditions in the stomach. Lemon juice has a pH level of 2.3. Two vitamins were chosen based on high popularity and availability but will be kept anonymous to preserve the universal nature of this experiment.
With the vitamin absorption experiment planning complete, the experiment was performed leaving only visual vitamin absorption facts behind. All components were weighed before and after the experiment. Both vitamins spent equal time in the stomach acid equivalent as well as filtering through the coffee filter. The experiment time frames were meant to simulate digestion as closely as possible which takes approximately 2-4 hours in the stomach.
After the filtering process was complete, the vitamin absorption facts were finally visually displayed. The weight analysis revealed 0.2 of an ounce filtered from the liquid vitamin supplement and 0.8 of an ounce filtered from the pill form vitamin. This coincides with the absorption rate facts put to the test. Visual proof of the liquid vitamins ability to absorb approximately 3 to 4 times more efficiently than a pill form vitamin resides in the coffee filter.
Copyright 2005 Daniel Weigum

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“Cookie Cutter” Low Carb Diet Plans Explained

title:>”Cookie Cutter” Low Carb Diet Plans Explained
author:Jenny Mathers
source_url:http://www.articlecity.com/articles/health/article_1065.shtml
date_saved:2007-07-25 12:30:10
category:health
article:

Most diet plans, including low carb diet plans are best taken with a grain of salt, because although one may work for your best friend, it may not work for you. For those with serious weight problems and have co-existing issues such as hyperglycaemia (high blood sugar levels) or like some of us hypoglycaemia (low blood sugar levels) etc., the popular diet plans usually will not be able to cater to individual needs. We are all individuals and as such we need to feed ourselves as individuals, having said this some diet plans will be more beneficial for the general population that others.

To assess which particular diet plan will be beneficial, you can follow these guidelines. They are very much common sense points, and provide a good framework which many nutrition professionals would broadly follow, and within which you can divide the scammy diet plans from those that can offer you safe and healthy diet ideas.

Diet offers sufficient balance and a variety of carbohydrates, protein and fats.
Diet does not exclude one particular food group, and encourage excessive consumption of another.
Diet encourages exercise to complement sensible eating habits.
Diet encourages awareness of portion sizes.
Diet does not encourage unrealistic quick weight loss.
Diet is backed up with medical research data.

In addition to these points, I’ve broadly outlined the low carb diet plans, which seem to be occupying the minds of dieters and researchers alike, as well as the research for and against pertinent to the low carb diet plans.
Low Carb Diets.

A lot of the diet plans these days center around the low carb diet plans. These low carb diet plans are considered by some diet fads, others consider it the new wave in healthy eating. Diets such as The New Atkins Diet Revolution maintain that obese people are insulin sensitive and carbohydrates make them gain weight. Low carb diet plans such as The Zone lay down specific proportion of carbohydrates, protein and fats that should be consumed in order to lose weight and while fats are reduced, the main source of energy comes from the consumption of protein.
Low carb diet plans such as Sugar Busters, believe that sugar is your body’s most heinous weight loss enemy and since carbohydrates are the foods that are processed into sugars – carbohydrates should be limited. The Scarsdale Diet also is a low carb, high protein diet and offers a 2 week crash dieting plan.

Popular diets such as the South Beach Diet and the Carbohydrate Addicts Diet are also low carb diet plans that have become popular with dieters who have tried and failed at the Atkins diet. All these diets see themselves as the worlds answer to the obesity problem.
To be fair, there are significant and many research papers that support and argue against the low carb revolution, as yet the wider medical community has not fully made it’s mind up as to whether the diets are something that is favourable in the long term.
Recent research by Layman et. al., and Saris have found that the low carb and high protein diets provide little benefit to dieters. Researchers found that when protein was moderately increased and carbohydrates proportionately decreased, insulin levels stabilised but no significant weight was lost. Saris in his review concluded that it is probable that a low carb, high fat diet will increase the likelihood of weight gain.
While there is a lot of evidence against the low carb philosophy, there is also a lot of evidence to support it. Research published in May, 2004, found that when patients on a low carb diet were compared with patients on a low fat diet, those patients who had consumed a low carb diet had a greater weight loss, decreased triglyceride levels and increased levels of HDL’s – in other words their cholesterol levels had improved. To put the icing on the cake research has just been published to support the long term efficacy of eating a low carb diet.Despite the evidence to support low carb diet plans, mainstream medicine still does not recommend them. The main points of contention with the low carb, high protein diets is that they don’t offer balance and variety and could prove dangerous for people at risk of heart disease. Particularly with low carb diet plans such as the scarsdale diet, they are not realistic and cannot be maintained in the long term causing yo-yo dieting and no one wants that ! References:
Wim HM Saris Sugars, energy metabolism, and body weight control Am J Clin Nutr 78: 850S-857S
Donald K. Layman, Harn Shiue, Carl Sather, Donna J. Erickson and Jamie Baum Increased Dietary Protein Modifies Glucose and Insulin Homeostasis in Adult Women during Weight Loss Nutrition.org

Yamashita T, Sasahara T, Pomeroy SE, Collier G, Nestel PJ. Arterial compliance, blood pressure, plasma leptin, and plasma lipids in women are improved with weight reduction equally with a meat-based diet and a plant-based diet. Metabolism. 1998 Nov;47(11):1308-14.
Yancy WS Jr, Olsen MK, Guyton JR, Bakst RP, Westman EC. A low-carbohydrate, ketogenic diet versus a low-fat diet to treat obesity and hyperlipidemia: a randomized, controlled trial. Ann Intern Med. 2004 May 18;140(10):769-77. Copyright © 2004 Jenny Mathers. All Rights Reserved.
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