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| PROUDLY PRESENTS | |
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| THE NEWSLETTER THAT MATTERS • ISSUE NUMBER 4 • JULY 31ST • 2008 | |
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Photo: Xinhua
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“The IFBB has been unable to get bodybuilding into the games.” The question is why? Some argue that bodybuilding isn’t a sport. This is for two reasons. First, they say no actual athletic activity takes place on stage (but try saying that after a round of pre-judging). Second, judging is subjective and the winner is not determined through such clear-cut means as a fastest time or heaviest weight lifted (which is of course also the case for other Olympic sports such as figure skating). The other stumbling block is obvious — ‘roids. To the general public, steroids and bodybuilding are nearly synonymous, which, with people like Arnold admitting to their use, isn’t a surprise. And that’s a problem for the Olympics. Year after year, they have been taking black eyes as athletes have been caught doping. It started with the rampant, and successful, use of steroids by the East Germans in the late 1960s and continues today, with a Russian athlete losing her silver medal in 2006. |
However, there is an obvious solution to this problem — proper and diligent testing. The IFBB already follows a strict anti-doping policy that conforms to the World Anti-Doping Agency, the organization that provides steroid monitoring for the Olympic Games. It can be done. So what’s the problem? There are a lot of natural bodybuilders out there who are world-class. Don’t they deserve a chance to prove it? The Olympic charter says: Olympism is a philosophy of life, exalting and combining in a balanced whole the qualities of body, will and mind. Blending sport with culture and education, Olympism seeks to create a way of life based on the joy of effort, the educational value of good example and respect for universal fundamental ethical principles. Sounds like they’re talking about bodybuilding to us. Tell us what you think: themuscletimes@fusionbodybuilding.com |
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QUICK GYM TIPCut Your Kitchen Work-out |
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Last issue I talked about how nutrition is one of the keys to being great. You’ve got to put the right food in at the right times to fuel your muscle-building machine. That means being dedicated and keeping it all on schedule, because if you don’t have it together, Ronald McD’s burgers aren’t going to help you out. The trick is to cook your meals in bulk. It’s faster to get several meals done at once, rather than having to hack it out in the kitchen over and over. Go buy some affordable food-storage containers, then cook and store your meals for the next two or three days. You can even freeze a few servings to get through a pinch. Just try to mix up the flavors of your meals. Plain chicken for 12 straight meals will throw anyone’s pizza urge into high gear. Mix up your proteins. Of course there’s chicken, tuna, and extra-lean ground beef, but have |
you ever tried ground bison? And feel free to go nuts with spices and herbs. Yes, they do have calories, but not enough to worry about. Just be careful with prepared spice mixes and sauces. They can be high in salt, sugar, and fat. Getting it all cooked at once leaves you a lot more time to spend doing other things, such as hanging with your family and friends. Dave Naugler, the 2006 National Middleweight Champion, is a gym rat who is living his bodybuilding dreams. When he’s not training and winning competitions, he’s studying bodybuilding and sharing his knowledge. He’s next slated to appear on the WBFF stage in 2008. 
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You eat a lot. By now you’re probably sick of chicken, and you’ve entirely given up on enjoying your food. But you don’t have to. Try this recipe. It’s surprisingly low in fat, high in protein, and really tasty. An eye of round roast is a very lean cut of beef. In fact, it’s about 5% fat if you trim off the visible fat, compared to a skinless, boneless chicken breast that has 1% fat, so it’s not bad. The problem is that it can be tough. That’s why you cook it slowly on the stovetop or, even easier, in a slow cooker to make it fall apart on your plate. While you are using low-sodium beef broth, there is still a fair amount of salt. If it’s too high for you, replace the broth with water. Number of servings: 12 (yep, 12!) Please note the nutrition label is only an estimate as your ingredients may vary and it doesn’t include the optional cornstarch. |
Ingredients:
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Directions:Throw it all in the pot and start cooking. Slow cooker — Cook it for 5 hours on low with the lid on. If the liquid level gets low near the end of the cooking time, add additional broth or water. Stove-top pot — Bring the liquid up to a boil, then reduce the temperature until the liquid is at a simmer. (A simmer is when it’s barely boiling.) Then cook it for about 3 hours with the lid on. If the liquid level gets low near the end of the cooking time, add additional broth or water. For both cooking methods, the meat should be done when it’s tender. Retain the liquid left over after cooking and use it straight on your beef au jus, or use the next set of directions to make gravy. Gravy option: Yes, gravy adds calories, but not as many as you think — in this case, only 6 calories per serving. It’s when the gravy is oily that the calories really jump. |
Gravy Directions: Once cooked, take the roast’s juices from the pot and strain them into a medium saucepan. Spoon off any oil that’s floating on its surface. You’ll hopefully have about 2 cups of liquid. If you have more, increase the cornstarch by 1 tbsp per cup. If you have less, either reduce the cornstarch an equal amount or add more broth or water. Bring the liquid to a simmer. In a small bowl, mix cornstarch into ¼ cup of water until it dissolves. Slowly add the cornstarch mixture into the simmering liquid, while constantly stirring with a whisk or wooden spoon. Keep stirring and allow the liquid to return to a simmer. Let it simmer for about 1 minute or until your gravy thickens. Nutritional data courtesy of www.NutritionData.com |
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WEIGHTY WORDS“I like thinking big. If you're going to be thinking anything, you might as well think big.” — Donald Trump, Entrepreneur |
SUCCESS SECRETS
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Do you train your forearms? A lot of bodybuilders don’t. Instead, they focus on the “show stopper” body parts such as the biceps and abdominals. That’s a mistake. Forearm training is critical because it lets you develop the grip strength you need to handle the increasingly heavy poundage that will blast other body parts into super-growth. What about wraps? Shouldn’t you be using them? Well, not normally. Wraps are an excellent tool for competing powerlifters who want to safely lift tremendous amounts of weight, but not for most bodybuilders. They’re used too often to make up for weak forearms. Bodybuilders would be better off doing forearm training. |
Thankfully, forearm training is simple. Three sets of dumbbell wrist curls twice a week, with light weights, and your forearms will quickly develop both size and strength. |
When assessing your physique, do not rely on the mirror for an honest appraisal of your appearance. A candid photograph is far more likely to inspire the appropriate level of embarrassment and humiliation necessary to implement the major changes needed to transform your body from “Ehhh” to “Wow!” |
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TALKING TO A LEGEND— PAUL DILLETTYou always go into an interview with a pro a little impressed, but when you sit down with an icon such as Paul Dillett, it’s awe-inspiring. With a career that started in 1991 and lasted into the new millennium, with top placement in shows all over the world and a physique that can only be described as “oh my god!”, he really does earn the title “legend.” That legend continues to grow with his founding of the World Bodybuilding & Fitness Federation.
TMT: Why did you start bodybuilding? Don’t tell me kids used to pick on you in school. PD: There was a guy who went to jail in my school, and came out as big as a house and he was a bully, so I figured I should put on some pounds myself. TMT: You’re best known for your massive physique — you’re referred to as the “Original Freak.” How did you get so massive? PD: I guess it is one part hard work and one part genetics. I had the desire to be the biggest and the best. My life was dedicated to my training. TMT: You’ve had a very long career. What have you enjoyed the most? PD: The best part of my career, I can say, was the travelling, meeting so many people, and making people happy. I have been fortunate to see so many parts of the world while doing something I love, bodybuilding. TMT: Congratulations on your success with the WBFF. Why did you decide to start your own federation? PD: I felt there was a need for it. There was a need for someone who is very passionate about the sport and cares about the athletes’ well-being. I feel athletes have been overlooked for years. As a professional athlete, I know exactly what they go through, so I wanted to do something for them to make a difference. TMT: You’ve really stirred up the competition scene in the past couple of years with WBFF events. You’ve put a real focus on production values, making your shows fun and entertaining. How did you manage to make things so different? PD: By thinking outside the box. My vision is that bodybuilding can have a touch of Hollywood right here in Canada. I want my events to be something that people look forward to coming to. TMT: Any final words? PD: The 2008 WBFF World Championship will be bigger and more exciting and will offer more cash and prizes than any amateur show in North America. I hope to see you all there. |
TOP TIPS —KEEPING YOUR FOCUSCall yourself what you want, a regular or a gym rat, but you do your time in the gym day in and day out with the kind of dedication that would crush a lesser person. And you know what lesser people we’re talking about. Oh, they’re nice enough, and they don’t mean to get in your way or distract you. But they do, and those distractions might be robbing you of potential muscle growth. So if you have trouble keeping focused, here are some things you can do about it: Listen to Music: There is no arguing it’s a great way to keep you motivated and pumped no matter what you listen to. It will also drown out all other distractions, including people trying to talk to you. Talking is great, but not when it comes at the expense of your muscle. Chew Gum: Believe it or not, research shows that people who have something in their mouth, such as a pen or gum, tend to better focus on what’s in front of them. So try chewing sugar-free gum the next time you work out. It may help your focus and help you keep up your intensity. Keep a Log: You know what it takes to have a great work-out, so write it down to make sure that you’re doing everything right. By keeping a journal, you can keep doing what works, keep your focus on your job, and keep your eyes off of any distractions in the gym. Get a Training Partner: Great training partners are invaluable. They keep you on time, help you squeeze out the last couple of reps, and generally push you to work harder. And if your training partner is as serious about training as you are, he’ll keep you on your game and focused. Change It Up: Sometimes the worst enemy of staying focused is getting comfortable. You start coasting. You get to know the other regulars and they want to chat. And maybe you do too. Instead, try going to the gym at a different time of the day to shake up your routine and get your brain refocused on what you’re doing. |
If you don’t drink enough water, it will cripple your work-out quality. And it’s not because you need the water — it’s because you might need the water. It’s called anticipatory down-regulation. When you don’t drink enough, your brain drops your work-out intensity ahead of time to prevent anticipated, not actual, brain-water shortages. So, water is not only important for growth, intramuscular hydration, muscle inflammation control, and preventing muscle wasting, but also critical for your brain — the body part that ultimately controls your work-out quality. Reference: Judelson DA, et al. “Effect of hydration state on strength, power, and resistance exercise performance.” Med Sci Sports Exerc. 2007 Oct; 39(10):1817–24.
Next Issue: October 31st, 2008 |
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Thank you for taking the time to sign up for The Muscle Times — let us know what you think. If you have a second, please drop us a line. We answer all our emails. themuscletimes@fusionbodybuilding.com The information contained in this newsletter is for informational use only and should not be construed as medical advice. Consult with a qualified medical professional before you begin any exercise program. Perform the programs in this newsletter at your own risk. FUSION BODYBUILDING Inc. accepts no responsibility for injuries that may occur as a result of performing these exercises. There are no typical results with use of these work-out programs. These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease. PRIVACY POLICY. © 2008 FUSION BODYBUILDING, Inc. ALL RIGHTS RESERVED. To unsubscribe from this newsletter |
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