Bodybuilding blog

Sit-ups, crunches, reverse crunches - have you ever wondered if there was another way to a strong mid­section without all the bobbing up and down? Well there is, and oddly enough it involves not moving at all. Time to get static.

Moving light things very fast. Or simply moving yourself as fast or slowly as you are able. What tends to be forgotten in all this is the potential strength benefits of not moving at all. Welcome to the wonderful world of isometric exercise.

Most exercises are dynamic, and consist of a force moving an object whether that is a weight, some kind of resistance device or just hauling our own sorry selves around. That makes perfect sense because we are moving beasties and good exercise mimics the tasks we have to do in daily life. Or at least the ones we used to do when daily life involved running after mammoths, fleeing things with big pointy teeth and so on. But movement isn’t the only way to build muscle, and that’s where isometric exercises come in.

Isometrics really mean tensing a muscle without moving anything - either just by contracting it, or by applying a force to something that simply can’t go anywhere. Stand in a doorway and try to push the frame apart Samson style. Nothing is moving (hopefully) but, my, can you feel the squeeze. Because it is seen as better to exercise a muscle through its full range of movement, isometric exercises aren’t usually recommended for fitness fans unless they’ve suffered injury to a joint and want to maintain strength. There is, however, one exception. The plank, with the plank and its sideways-on variants the whole point is to hold the body perfectly still. Because it’s only supported on the ground at a couple of points, however, this requires quite a lot of muscular effort. Unlike crunches, which mainly work the rectus abdominis, the effort of keeping the stomach straight (and off the ground) requires the work of all the muscles including the obliques and the transversus abdominis. which makes for a strong midsection.

Purists argue that this isn’t really isometric exercise because the muscles are resisting something that can move - as you find out when you stop resisting and collapse like a burst balloon - but who has time for nit-picking when there’s gym­fun to be had?

The plank

Couldn’t be simpler. Lie face down on a mat and then lift up so you are resting your weight on your forearms and your toes (or your knees if toes proves too hard). Now hold that position absolutely rigidly. Your back should be straight - if your bum is sticking up, pull it back into line. If your hips or belly are sagging, then whip them back into line too. You are straight as a ramrod, and by now probably starting to feel about as stiff. Keep going for as long as you can - time yourself and see if you can get any better.

The side plank

This time you start on your side and raise yourself onto your elbow with your body dead straight so that there is a long wedge of daylight underneath you from your elbow (which should be directly under your shoulder) right down to your feet. This puts more of the stress on the sides (surprise) and thus the obliques. If you want to add a bit of extra interest (go on, you know you want to) then stretch the arm that’s away from the floor up straight out sideways so its sticks up in the air. When you can’t hold it anymore roll over to your other side and repeat the process.

What is Vitamin B1?

Vitamin B1 is also known as thiamine or thiamin. It is soluble in water and insoluble in alcohol. It keeps your mucous membranes healthy and is essential for nervous system, cardiovascular and muscular function. Thiamin is involved in numerous body functions, including nervous system and muscle functioning. It flows as of electrolytes in and out of nerve and muscle cell. Alcoholics, who often substitute alcohol for food, are at high risk of developing this deficiency.

Benefits of Vitamin B1

1. Vitamin B1 may enhance circulation, helps with blood formation and the metabolism of carbohydrates.
2. It is also required for the health of the nervous system and is used in the biosynthesis of a number of cell constituents, including the neurotransmitter acetylcholine and gamma-aminobutyric acid.
3. The most important use of thiamine is in the treatment of beriberi (a condition caused by a deficiency of thiamine in the diet).
4. Vitamin B1 is linked to individual learning capacity and to growth in children.
5. It is also important to the muscle tone of the stomach, intestines, and heart because of the function of acetylcholine at nerve synaptic junction.
6. It is used in the treatment of fatigue, irritability, low morale, and depression and to prevent air or seasickness. It seems to help the nerves, heart, and muscular system function well.
7. It helps fuel the body by converting blood sugar into energy.

Deficiency Symptoms of Vitamin B1

1. The deficiency of vitamin B1 causes the disease beriberi. The symptoms of beriberi are appetite loss, tiredness, irritability, muscle aches, limb pains and swollen joints etc.
2. The deficiency of vitamin B1 can also cause fatigue, irritability, constipation, edema, an enlarged liver, forgetfulness, gastrointestinal disturbances, heart changes and labored breathing etc.

Excessive Intake of Vitamin B1

Even at extremely high doses of 500 milligrams per day, vitamin B1 intake does not appear to carry a risk of toxicity. Yet sometimes the overdose of vitamin B1 has shown symptoms of hypersensitive reactions, resembling anaphylactic shock and drowsiness.

Recommended Dosage of Vitamin B1

The recommended dietary allowance daily for vitamin B1 is as follows:

• 0-6 months - 200 micrograms
• 6-12 months - 300 micrograms
• 1-3 years - 500 micrograms
• 4-8 years - 600 micrograms
• Males 9-13 years - 900 micrograms
• Males 14 years and older - 1.2 milligrams
• Females 9-13 years - 900 micrograms
• Females 14 years and older - 1.1 milligrams
• Pregnant females of any age - 1.4 milligrams
• Lactating females of any age - 1.5 milligrams

Rich Food Sources of Vitamin B1

The main sources of vitamin B1 are romaine lettuce, tomato, eggplant, mustard greens, brussel sprouts, cabbage, watermelon, bell peppers, crimini mushrooms, spinach, sunflower seeds, tuna, celery, green peas, carrots, summer squash, winter squash, turnip greens, broccoli, green beans and corn etc.

Personal trainers-fashion accessory for the cash-rich and time poor? or failsafe route to fitness?

At some point you will consider it, if not now, then later when you hit a motivation or performance plateau that you don’t know how to get over. So what will you get for your money? And how can you decide if a personal trainer is for you?

Let’s be clear about what a personal trainer means. We’re not talking about having someone knock up a tailored training routine for you when you first start - all gym: should do that as a matter of course. Personal trainers will dedicate themselves to you and you alone for each hour that you book. They should assess your fitness level set up a programme complete with goals and waypoints, and provide the motivation to achieve them.

If you’re thinking of opting for personal training, ensure that the trainer:

• Has a recognised personal trainer qualification.
• Is a member of the Register of Fitness Professionals.
• Has a valid CPR (cardio-pulmonary resuscitation) certificate.

Recognised qualifications (as defined by the Register of Fitness Professionals) include:

• Future Fit Training Personal Trainer
• YMCA Personal Trainer Diploma
• Lifetime HF Personal Trainer
• FIE Certified Personal Trainer
• Premier Training Diploma
• Or a BA-level degree in sports and fitness

Why would you pay extra?

Given what you’re already forking out for the gym, why would you pay extra for a personal trainer? If you have a clear idea of your fitness targets, the knowledge of how to hit them and a high level of self-motivation, then the honest answer is that you don’t need a trainer. If, however, you find that motivation is a big problem, or you have an unusual target (say a new sport), or you’re going nowhere and don’t know what to try, then a personal trainer could be exactly what the doctor ordered.

What can I expect ?

Depends entirely on what your agreed goals are. If your aim is to lose weight and tone up, then you can expect to start off with a cardio warm-up before going onto weights and moves that you wouldn’t normally do. In the process you will learn a lot about form, posture, technique and the use of different pieces of equipment. It also makes the gym session an appointment, a commitment that you can’t back out of, and introduces the trainer as a kind of external conscience nagging you if you let things slip. Sort of like Jiminy Cricket in tracksuit bottoms.

What is PABA?

PABA stands for Para-aminobenzoic Acid. It is thought of a member of B complex and is not considered as a true vitamin. It is widely distributed in nature. It is a water soluble nutrient and the supply of PABA is needed daily. PABA is synthesized by intestinal bacteria and is stored in body tissues.  It is believed that this vitamin also stimulates intestinal bacteria to help form folic acid, which then stimulates the production and utilization of vitamin B5. PABA is used with vitamin B, vitamin C and folic acid for best results.

Benefits of PABA

1. PABA is useful to protect the skin from the harmful like sun rays. Hence it is used in several sunburn creams to save from sunburn.
2. PABA prevents the accumulation of abnormal fibrous tissue in the body.
3. PABA is useful for improving the protein used in the body; it helps in the red blood cell formation as well as assisting the manufacture of folic acid in the intestines.
4. It is also effective in the treatment of vitiligo (a condition that causes discoloration of the skin).
5. It is useful in hair growth and also helps in protecting discoloration of hairs. It is mostly used when cure to grey hairs is needed.
6. PABA is also useful in peyronie’s disease, scleroderma, morphea, and linear scleroderma.

Deficiency Symptoms of PABA

1. The discoloration of hair is an important symptom of deficiency of PABA. The hairs usually becomes of grey color if body is deficient of PABA.
2. The symptoms of fatigue, depression, irritability, attention deficit or memory loss may occur as a result of deficiency of PABA.
3. Muscular weakness or nerve damage may also be the symptoms of PABA deficiency.
4. The discoloration may also occur in eyes, nails and skin etc. with hairs.
5. Eczema and digestive disorders are also common in deficiency of PABA.

Excessive Intake of PABA

There are no serious side effects reported with 300-400 mg per day. Larger amounts such as 8 grams per day or more may cause low blood sugar, rash, fever, and liver damage. PABA in high levels can also result in nausea and vomiting, and in skin rashes.

Recommended Dosage of PABA

The recommended dietary allowance for PABA is as follows:

• For adults - 400mcg/day
• For children - 200 to 300mcg/day
• For infants - 50mcg/day
• For pregnancy - 800mcg/day
• For lactation - 600mcg/day

Rich Food Sources of PABA

The most common food sources of PABA are kidney, liver, wheat germ, brown rice, whole grain, molasses, mushrooms and spinach. It is also found in good quantity in Blackstrap molasses, brewer’s yeast, beef, eggs and leafy green vegetables also.

Too pressed for time to have time for presses? Try a few of these tips to maximise those fleeting moments in the gym.

This is only natural. We’re all forever promising ourselves that we’ll do an extra long session next time just as soon as we’ve finished with this budget/school holiday/ international arms deal. Little and often, however, is a much better way to exercise than sporadic blitzing. For a start it means you’re less likely to half-cripple yourself by launching an under-prepared body into an overambitious workout. It’s also easier mentally to keep up the momentum and the feel-good factor, not least since mega sessions with long gaps in between quickly become daunting and may lead eventually to cancelled gym memberships. Little and often makes it easier to monitor progress ­motivational bonus - plus frequent short spells in the gym will do more to raise your metabolism on a daily basis than a once-a-fortnight gut-wrenching osteopath special.

So how can you make sure you get a decent workout when you only have a few precious minutes to dedicate to the temple of toning?

Try the following:

Have your kit ready, packed up, and by the door

Einstein used to line up seven sets of clothes on the hangers each week so he never wasted precious brainpower deciding what to wear or trying to find it. Take his lead. when you pull stuff out of the dryer, match it up into complete sets of kit, then make sure you have a gym bag ready to go for every day. Leave it sitting by the door like a patient dog hoping to go walkies and it will be both convenient to grab and a helpful reminder to your conscience.

Plan your workout, work your plan

Nobody has enough time at the gym so who are all those people wandering around from cardio room to weights and back? Be clear in advance what your workout goals are. Don’t fix on a single machine - it may be in use - but decide in advance how much cardio you’re going to do or what weight session you have in mind.

Try going early

What? Like in the morning? Working out before the day gets its claws into you means you start out feeling good and get your metabolism up and running. There are also fewer people and it’s hard not to feel virtuous which makes it more likely you’ll be back for more tomorrow.

Train with your beloved/kids/mates

Don’t force fitness to compete with friendships and lovelife - it will come a sad second and if it doesn’t you will become a sad individual. See if you can mix gym/social life by training with friends and family. This may mean thinking a little laterally. You may have trouble getting your spouse to show up to an abs class, for example, but swap it for something more fun like a core class and you can frolic with the whole family.

Don’t rest, cross-train

Your gym tells you to spend no more than 20 minutes on a machine? Fine, just leap straight off it and onto another one. Take ten on each if you like. Forty minutes working on a mix of rower/treadmillibike will give you a more thorough workout than the same time spent plodding away at the same machine. It uses different muscles and psychologically allows you to put more effort because you know you’re changing soon.

Don’t rest, superset

Normal practice if you’re doing weights is to rest at least 30 seconds in between sets. Well don’t. Instead switch straight to an exercise that works the opposite set of muscles and cut to and fro between the two with no rest time at all. For example, if you’re working biceps, then alternate with a triceps press. Pair chest press exercises with lateral pull downs. Hamstrings with quads, etc.