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Tuesday, March 17, 2009

Arnold: The Education of a Bodybuilder by Arnold Schwarzenegger [PDF]


Info:
# Subtitle: The Education of a Bodybuilder
# Media: Paperback Book, 256 pages
# Publisher: Simon & Schuster (January 01, 1993)
# ISBN-10: 0671797484
# ISBN-13: 9780671797485
# Dimensions: 6.2 x 9 x 0.6 inches
# Shipping Weight: 0.95 lbs


Description:
Five-time Mr. Universe, seven-time Mr. Olympia, and Mr. World, Arnold Schwarzenegger is the name in bodybuilding.

Here is his classic bestselling autobiography, which explains how the "Austrian Oak" came to the sport of bodybuilding and aspired to be the star he has become.

"I still remember that first visit to the bodybuilding gym. I had never seen anyone lifting weights before. Those guys were huge and brutal....The weight lifters shone with sweat; they were powerful looking, Herculean. And there it was before me -- my life, the answer I'd been seeking. It clicked. It was something I suddenly just seemed to reach out and find, as if I'd been crossing a suspended bridge and finally stepped off onto solid ground."
Arnold Schwarzenegger

Arnold shares his fitness and training secrets -- demonstrating with a comprehensive step-by-step program and dietary hints how to use bodybuilding for better health. His program includes a special four-day regimen of specific exercises to develop individual muscle groups -- each exercise illustrated with photos of Arnold in action.

For fans and would-be bodybuilders, this is Arnold in his own words.


Download Link:

Code:
http://rapidshare.com/files/195080353/TEoaB.zip

PAK VS AFGAN

2 steps to get a six pack ab:

Getting a six pack ab is not an easy task, but if you are dedicated and determined then you can get the shape of you dream by the help of two steps:



Nutrition, 1st step in building abs:

You can have the most impressive set of abs but if your belly is covered with fats then you won’t be able to see and witness your abs.
Try to break up your day in 5-6 meals to jump start your metabolism.
Avoid eating bread, loads of pasta, soda, candy, hydrogenated oil, fast food and fructose corn syrup.
Be realistic, avoid slipping here and there. Make a conscious effort to improve your diet otherwise getting a six pack ab is impossible to get.
During work outs, the fats on the side of your belly can easily be burned by reducing the amount of your water intake. But this process is for some weeks otherwise there are chances that you may get dehydrated.
Exercise, 2nd step in building abs:

Cardio, weight lifting and ab exercises considered to be the best for those who want to get attractive abs.
When doing cardio you have to stick with 30-45 min session, 2 times a week.
Weight lifting is very much important in this regard as 3 pounds of added weight burns as many calories as a 1 mile jog.
Complete body work out is very much important so that whole body bear the same stress and pressure otherwise you may face internal injuries in future.

‘six pack abs’

Every person wishes to get perfect abs. By getting perfect abs you will not only get a perfect midsection but in addition it will trim your waist line and you will never ever be the victim of back pain. But the problem is; what is the easiest way to get perfect abs? There is a very simple answer; you already have perfect abs. You may be surprised, but that’s true.

§ If you are a very fat person and have not done a single exercise, even then you have abs. But you can’t see them because a thick fatty layer has covered them.

§ In order to see your perfect abs you just have to remove that layer.

I am telling you the three very effective steps that will surely help you in losing weight.

Diet:

If you want to lose 8 pounds weight with 3 days fast then you will face problems like, 8 pounds weight will contain 2 fats only; rest will be your water intake. Further with dieting your body will feel dull and exhausted. It will stop feeding muscles and lean muscle mass is the basic thing involved in increasing metabolism and burning fats.

Exercise:

It’s a fact that if you consume less and burn more calories then you will obviously lose weight. By exercise you can burn calories. If you walk for 3miles/hour you will just lose less than a pound in week. So exercise alone is not enough and is a very slow process.

Both exercise and diet:

Both exercise and diet is the perfect solution. Just give half an hour to exercise 3 to 4 times in a week. Now there is no need to diet. Just eat whatever you want in moderate level. In a few days you will see a big difference in your midsection, it will start shrinking.

Fat loss goals and body building diet:

The first thing you do is to make a goal, then prepare a routine chart for yourself. In this way you will be able to have an eagle eye on your daily tasks. For losing weight you have to be patient and determined, personally what I feel is to have your own diet plan according to your structure. You don’t have to follow others; you can better judge your condition well.

Drink 2 liters of water per day.
The diet you take is healthy and make sure that it may not contain any junk food.
Fresh fruits, non-fat cottage cheese and other low caloric components are highly recommended.
When you are on proper routine then don’t go crazy from eating little to nothing. This thing retreats you from reaching the shape of your dream.
Cycle you carbohydrate and protein compounds during work out sessions.
Eat carbs during body building work out days and deplete on non body building work out days.
Increase your protein intake during work out days.
Use pictures to keep focusing yourself on your main goal.
When you achieve small point, reward yourself to increase your morale.
Variation in diet is a healthy sign; you will get bored of eating the same again and again.
Enjoy building your body by following the above process. Thanks!

Weight loss and exercise tips for getting long term results:

Greg Ryan, one of the well known fitness experts shared his body building experience, he said:

People are very much concerned about their health and fitness level, being fitness expert I have spent my last 20 years building my body efficiently. Weight loss, exercise and shaping up are some of the successful phases of my bodybuilding career. Why I am so confident and successful is just because I followed some consistent quests.

Some of the best quest regarding weight loss, shaping up and exercise are given below for your convenience:

Routine must have to be changed after every 12 weeks; this process is same as our body starts adopting the antibiotics. You will be irritated by this change but after sometime you get used to it.
Always try to take rest between the after continuous work outs. This thing refreshes you a lot and makes your body to recuperate.
Always try to keep the ball rolling, after sometime you will come to know that you are close to your destiny then simply start thinking of another goal.
Try to find a particular thing which motivates you when you are going through your bad days.
Always follow an intensity curve if you are struggling for weight loss.
Set up small goals to lead the big one at the end of the year.
Follow the above guidelines, if this motivation goes well then you can expect an excellent weight loss and best shape with in a year

How to lose weight?

Burning fat quickly can be annoying and tricky to attain. However, it is feasible, particularly if you identify accurately how to do it. If you are craving to burn fat quickly, here is a bodybuilding mantra for you, and you’re sure to learn the insight required to burn fat quickly and without any difficulty.

Mantra for diet:

§ Appropriate diet is very important if you crave to burn fat promptly. In fact, nothing else is as important, which is why you should have a very secure look at your diet before you try anything else.

§ In order to burn up your fat quickly, ask yourself how many times per day you eat and how immense your diet size is?

§ Majority people eat high caloric diets at each meal. Either that, or they don’t eat sufficient, and their body goes into hunger mode.

§ If you desire to, you should be stay away from both of those possibilities.

Extra diet:

- Multivitamins are a huge way to make sure that you are getting the vitamins you need. The better your body is the better the chances that you’ll burn fat.

- If you’re weight training, whey protein is a high-quality investment.

- You can utilize it to make tasty shakes that can be used as a meal substitute in a pinch.

- You can blend it with water or low fat milk, and drink away right after an extreme workout.
I hope the above bodybuilding mantra helped you a lot. If you desire to burn fat rapidly, you have to merge good nutrition, exercise and superior supplementation to be successful. Consider this mantra as a chain; if one of the links is weak, the whole chain is useless. Good luck!

How to build chest muscles?

Want to get ripped, solid chest muscles? Magic tips for you:
Building a thick and solid chest is a very simple process; there is no magic formula behind this. Stick to all of your presses and focus on progression and over load, you will surely gain a massive increase in your chest muscles. Some effective tips for packing muscles on to your chest:

Flat/incline/decline Barbell bench press:

It is the meat and potato of every chest exercise. By the help of this work out you can effectively handle the most weight with in the given range of motion.
The incline press pushes the upper region of chest while the decline does the opposite.
With flat bench you can target the upper and lower muscles effectively. Standard barbell press is highly recommended for those who want to build effective chest muscles.
Flat/incline/decline Dumbbell press:

For stimulating chest development, dumbbell press plays are very important role. The main advantage of using dumbbell over barbell is that you can have the facility of wide range of motions. In this way you will not get any shoulder injury during work out sessions.
Wide grip dips:

With side grip you are shifting the stress from triceps on to pectoral muscles.
If you are pressing your own body then this weight is not sufficient, try to add weight belt around your waist to feel the stress and pressure on your arms and chest muscles.
Here are some chest routines:

§ Flat Barbell Bench Press: 2 x 5-7
Incline Dumbbell Press: 2 x 5-7
Wide-Grip Dips: 2 x 5-7

§ Incline Barbell Bench Press: 2 x 5-7
Wide-Grip Dips: 2 x 5-7
Flat Dumbbell Press: 2 x 5-7

Try to maintain all weights with in 5-7 reps; do write down the details of your each and every work out.

How to build back muscles?’

Many body builders and trainers favor some of their best exercises. They are always trying to recommend such work outs in which they have keen interest in performing. After passing through various stages of body building you will surely come to know what works best for you. It is highly recommended to take stock of your progress and always carry out analysis.

Analysis includes your entire body building training program. In this article we are going to discuss about the back exercises which have given the best results to most of the body builders. Some points about back exercises are given below for your convenience.

§ Lat machine pull downs: in this exercise you will allow the lats to isolate. In this ways your biceps get relaxed for up coming intense work outs. Take a shoulder width grip. By keeping the arms straights, pull them towards your thighs. After that take a pause in your exercise. Slowly and steadily, return the bar to the starting position.

§ Pull downs: if you are not the beginner then you can move to this exercise easily. Using the same machine take an under hand grip. In this ways you will be able to strengthen your biceps. Take the same shoulder width grip. Raise the bar to the chest area, and then pause for a moment. Return your body to the same starting position.

In this way you are able to strengthen your back muscles easily. Repeat the process 6 to 7 times. With in few weeks you will feel the power in your back muscles

Body building mantra- Effects of carbolic hormone like progesterone:

It is on the whole a female hormone which maintains estrogens in women. A small extent of progesterone is also in men. But how can progesterone build muscles?

In reality this hormone has conflicting effect on muscles; it only burns fat and muscle tissue. It is still not investigated that this hormone is very helpful in building muscles. But infact, this hormone has positive effects due to which it is becoming very hot product in market. Supplements are produced from this hormone.

Most of the creams are prepared from this hormone which has fewer side effects. HGH unlike progesterone has the aptitude to build muscles. It excites the growth of bones and put up muscle during puberty.

Basically during menstrual cycle, progesterone starts its mechanism; it lowers the formation of estrogen almost 40-50%. Still there are no evidences that progesterone build muscles as they are plentiful in females but they are not helpful.

In males, the production of this hormone sets off after the age of 50. Too much production of progesterone can cause nausea and depression.

Progesterone supplements are greatly approved for women who have problems in sustaining a pregnancy. These supplements are taken all the way through mouth and in the shape of capsules.

Tags: body building hormones, Hormones to build muscles, progesterone build muscles

‘Hormones to build muscles’

There are a lot of human increase hormones which are recurrently worn by body builders. A few are efficient while others are just squander of money. There is a few HGH to construct muscle; you can acquire them in the shape of:

• Tablet.

• Injection.

• Spray.

Persons, who are fascinated in body building, exploit to converse this subject over again and again. Several people used this plan and gave optimistic feed back. Subsequent to this HGH is advertising like hot cakes, every one is fascinated in selling it whether he is a body builder or not. It is very fashionable amongst old age people who just fancy to sustain their bodies.

Teenagers don’t have dilemma of hormone dearth that is why they don’t necessitate such supplements. Procure HGH to build muscle is not exceedingly suggested, it is better to discuss with a doctor or a qualified trainer prior to buying it.

• HGH helps in swift tissue enlargement.

• It turns out to be less in quantity in females when they achieve the period of puberty.

• Assists in mounting mass weight.

• HGH injections have additional influential affects than any other foundation like capsules and sprays.

• Do crunches, squats, leg curls, and presses at the back neck to increase best mass muscle. In addition to this if you insert HGH to it you will see greatest effect in lowest amount of time.

Routine along with proper diet escorts to build competent muscles. You don’t require obtaining HGH to construct muscles after that. Be tolerant and strong-minded in your habit, you will definitely capable to accomplish your ambition.

Build mass muscle’

If you taking proper diet to build mass muscle but still you are not satisfied then here is a perfect method for your convenience:

You must have a ready made knowledge of all types of food as proper diet is very much important in building mass muscle.
When you wake up, at that time your body is lacking nutrition. In this you will come to know the importance of breakfast. 40% of the health of your body is depending upon the proper intake of breakfast.
Do the same process when you are going to your bed, try to add something to your gut.
Add proteins before and after work outs.
Constant work out is not enough, you have to challenge yourself during each work out by putting stress on your body.
Personal trainer also plays are very important role; his experience will surely help you in planning the strategy and providing you the attitude to build mass muscle.
Eat clean and fresh food; avoid eating tinned and frozen foods.
Give your body proper rest, 6-8 hours sleep is very helpful in repairing the tissues which were damaged during work outs.
Skinny guys can take high amount of caloric diet, but for bulky only low caloric diets are recommended.
Drink plenty of water daily as this helps you in regulating your excretory process.

Bodybuilding Fans - Cool Tips to Build Muscles Fast:

Due to intense work outs, people feel exhausted and they are unable to build their muscles. Most of the people get frustrated when they workout for many weeks and get nothing. In this way the only choice left to them is to quit.

People who want to build muscles fast, use gym properly but either they gain weight or lose weight. The reason behind their failure is wrong diet and wrong use of supplements. If you get the right training and right nutrition then without any doubt you are easily able to burn excessive fats and build your muscles fast.

- If you are skinny then you have to take high caloric diet.

- If you are bulky then you have to burn huge amount of fats from your body.

- If you are performing your workouts in proper way then you will surely shape up your body.

- Due to intense workouts, your body loses a lot of energy so in order to cover up the lost energy, huge amount of fats ingredients are recommended for you.

- You have to be patient when you are working out on your body as there is not magic pill to build your muscles in one night.

- Always follow what your heart is saying, never follow other’s advice.

Some exercises to build muscles fast:

- Use barbells and dumbbells.

- Chin ups and push ups are also useful.

- A squat rack is also an important tool in building muscles.

I hope after reading the above points, you will surely get the confidence back. Be patient and determined, you will achieve your goal for sure.

All skinny guys- build crazy muscles:

Life can’t lie-around for anyone. You have to do the whole lot fast and nice. Thus why not build crazy muscle fast and feel first-class evermore. Keep in mind the guidelines and use them on a regular basis to get quick results. Let’s budge on.
* Building crazy muscle fast is not a big trouble. Finest way to put-up muscle promptly is to go with free weights. This stimulates the muscle fibers and helps build muscle fast.
* Avoid working out on a heavy stomach
* to put-up muscle you ought to have the proper foods in the proper quantities. Protein is one item you have to take in all your mealtimes, it’s a tissue builder. It is present in dairy products, meat etc.
* Learn to quantify and estimate your every day food intake. If you don’t, you’ll not at all know what you really consume. Those who are skinny and desire to build crazy muscle fast; besides gaining more calories, have to eat more frequently. While you are trying to build muscle fast; eating 3 times is not sufficient in a day; it doesn’t supply your body with the continuous flow of nutrients and energy. Hence, you must eat 6 times a day.
* Keep in mind Supplements are not a replacement for proper diet; they only help you. You can get results without them. The main element is diet and weight training, not supplements.
* Use healthy and natural products.
* Use olive oil; it helps in building muscles.
* Stay away from burgers, soft drinks and alcohol. They hamper building muscle fast.
* Try to drink 6-8 glasses of water.
* Excuse-yourself from depression.
* For calf muscles do more walking and cycling

Body building tips

Countless people have a preference for athletic build and desire to look muscular. For some people the center of attention is to spend time in gym other people prefer proper and ideal diet. You will acquire the best and ideal body shape of your choice; if you go for both things in appropriate combination. But still I have noticed a lot of people who not have proper diet and are incapable to build muscle fast. So, I have made a decision to share some information on eating to build muscle:

Useful tips:

• Protein is the key component that you have to think about during proper diet. It helps-out in building muscles; lose fats and provides all the requisite energy that is lost during work outs. Meat and fish are also the finest source of protein.

• Your second major focus should be on carbohydrates. You can obtain all the carbs from rice, bread and pasta. If instead of getting mass you are getting fats then discontinue taking those elements which are full of carbohydrates.

• Vegetables supply vitamins to keep you strong and in good physical shape. Red pepper and green spinach are healthier than light colored vegetables; they are more powerful and highly nutritious.

When you are eating to build muscle, stay away from canned foods. It’s better to consume those foods which are natural. If you would like to use supplements, then select those which are developed from natural products. Do appoint a trainer to get some successful tips of shaping your body in minimum time.

Importance of Lactic Acid in Building Muscle:

The majority of the trainers and coaches caution you about the exploitation of lactic acid. In muscles it accumulates and can cause muscles to burn. This hormone is extensively used as compared to sugar. Here is an epigrammatic description about this hormone:

• When you perform tough work out, this agent helps you to grow stronger.

• Approximately 80% of the energy is prepared from building muscles but when this energy is required to power muscles, it is lost as heat.

• Foods are converted into energy by the help of these enzymes. But these enzymes have need of oxygen to carry out this process. The trouble is that when you are performing workout, you are not able to obtain the essential amount of oxygen to metabolize food and release energy.

• When this hormone accumulates in muscles and spread all over the blood stream, it makes all the muscles acidic and cause them to burn. This process has negative influence on your performance, and causes your muscles to build slowly.

• Small amount of energy is required to convert this ingredient into energy. From this we have found that those muscles produce a lot of lactic acid, which need less oxygen.

Thus lactic acid as an agent, advantageous for you and assists you in recovering the lost oxygen. With lowest amount of oxygen you can carry out your work outs by the help of this wonder. Try to avoid the diets that contain this hormone in abundant quantity. After reading the above points, I am sure that you will easily be able to figure out the basics about the lactic acid.

DHEA or dehydroepiandrosterone

DHEA or dehydroepiandrosterone is a steroid hormone considered as a best body building supplement that can enhance your overall health.
This hormone can burn fats, as well as slow down the aging process and effect positively on human mind.
DHEA is converted in the body into estrogen and androgen i.e. the male and female sex hormones.
With the decrease in hormone level in your body, you cannot fight strongly against illness and you look aged.
The aging process is decreased by the increase and decrease in the level of hormone.
Studies in mice and rats illustrated DHEA as an effect weight loss supplement, however no study as of yet with humans has shown the same results.
It depends upon the user how he is taking DHEA.

Who should take DHEA supplements?


DHEA is a logically occurring hormone in the body, captivating DHEA as a best body building supplement should only be obligatory later in life when your levels of the hormone have an expected decreased.
Your body naturally generates DHEA, with levels peeking in early adulthood and then regularly diminishing there after. DHEA supplements, when suggested are normally not recommended for those under the age of fifty.
Before you initiated to take DHEA, consult your physician and find out what the present level of DHEA is in your system.
Those with predominantly low levels of DHEA present in their system can produce more by using DHEA supplements

What are the negative effects of DHEA?


DHEA amends the hormone levels in your body. If you are getting treatment for breast or prostrate cancer then it is not the right time of taking DHEA supplements.

DHEA can cause:

§ Skin problems.

§ Increased facial hair growth in women, and mood swings

§ By accumulating additional hormones into your system you are going against the natural work of your body, which can cause adverse affects on your body.


Where can I get DHEA?


DHEA supplements are accessible from most vitamin and health providing stores, as well as from online retailers.
Before taking this best body building supplement, do consult your doctor. Do remember excess of every thing is bad; you can take this supplement after your work outs but do plan a weekly routine about it. DHEA is a best body building supplement and it is recommended by many well known body builders.

I hope after reading the above article you will surely get confidence on this supplement.

Body Building supplements

Before killing your money on a load of top bodybuilding supplements you actually need to search out what you are eager to accomplish. Don’t miss out the fact that the base every muscle building program is nutrition. With supplementation the latest and greatest products will not be able to wind up your bad eating habits. In Addition to regular food, you can use the top body building supplements. You cannot use supplements as an alternative of foods, otherwise you may feel the weakness all the time.

Let use discuss the top body building supplements which can be used in the best way but you can only determine their effectiveness by your physical and performance goals. Don’t follow your body building partners, you can get inspiration from famous builders but you have to have your own body building style which suits your structure. Make a proper plan about your goal and then search the top body building supplements in the market.
We can divide the most popular and useful top bodybuilding supplements into two goal-related categories.

Be Indomitable about building muscle? You can achieve this with dedication, sheer hard work and sound nutrition. With proper body building work out plan along with supplements like Creatine, whey protein, pro hormones, testosterone boosters and amino acids, you will easily be able to achieve your dream.

Want to lose fat? You cannot build awesome muscles, if you body is covered with fats. Once again, by hard work you can boost fat loss by using top body building supplements that include fat burners, stimulant-free products, appetite suppressants and carb blockers.

Thousands of supplements are available for your body building regime. These include energy boosters and products which support both your body and muscles. Enjoy shaping your body by using top body building supplements

Monday, March 16, 2009

RAMZAN MALIK TRAINING IN THE GYM BY IRF1

MR PAKISTAN2008,MOHAMMAD ILYAS,MALIK RAMZAN,SHEHRAM,Aslam,BodyBuilding

MR PAKISTAN 2008,POSING OF KHALID ALI FORMER MR PAKISTAN

MR PAKISTAN 2008 BACKSTAGE PUMPING MALIK RAMZAN SHEHRAM ASLAM

MR.Lahore, MR.Junior Punjab and MR.Junior Pakistan

Mr Lahore Abas khan 2008

Mr Lahore Abas khan 2008

Mr. Pakistan 2008 Khalid Akram Butt

ASLAM SHORT-HIEGHT BODYBUILDER THE MEDALIST

Syed Yasir Abbas Shan in Mr.Pakistan 2004

Pakistan Bodybuilder Mr.Pakistan

Arnold Schwarzenegger



THE BEGINNINGS Arnold Schwarzenegger is without any doubt one of the biggest stars Hollywood has ever known. And then we aren't only speaking about size. He's also the proof that everybody with a dream and a lot of perseverance can realize his dreams. Arnold was born on July 30, 1947 in Thal (4 miles from Graz), Austria. He grew up on the second floor of the 300-year-old home at 145 Thal-Linak with his parents Gustav and Aurelia and his older brother Meinhard.
Although the Schwarzenegger household came with Gustav's job as a police commandant, it had absolutely no modern amenities (no plumbing, no central heating, no phone, no carpeting and just a few lights. For many years they didn't even had a refrigerator. Can you imagine? Arnold and Meinhard would have to fetch water from a well 150 yards away from their house).

He started his career in Graz, Austria, with only one thing in mind: capturing the Mr. Universe title. The costs to be a member of a gym were too high, so he equipped his own gym in the basement of his parent's home. But in 1961 he met Kurt Marnul, the former Mr. Austria. Marnul was impressed of Arnold's body and asked him to train in the Athletic Union in Graz. And of course he wanted that. In 1965 he enlisted in the Austrian army (where he served as a thank driver at the Graz Tank Unit Panzer battalion from October 1, 1965 until the end of September 1966), but to compete in Stuttgart, Arnold had to go A.W.O.L and for that he was jailed when he came back. But he won the competition and was awarded the title of Jr. Mr. Europe. By the age of twenty he's named Mr. Europe and he also was the youngest Mr. Universe in history. Later in his career he won many other titles and he decided to try his luck somewhere else. The obtaining of the Mr. Universe title seemed to be a good reason to go to Hollywood. He arrived in America in 1968.

After a brief stint as a road worker in Santa Monica, California, he competed with his boyhood idol, Reg Park in 1970 and won the Mr. Universe title again. In 1970 he also wins his 1st Mr. Olympia title. But there's more; he also stars in his first movie, Hercules in New York! And again in 1971 Arnold wins his 2nd Mr. Olympia title.

But 1971 is also the year in which Arnold's older brother Meinhard died in a car accident. 2 years later Arnold's father, Gustav Schwarzenegger also passes away.

After winning his 6th Mr. Olympia title in 1975, Arnold retired from the sport of bodybuilding. 1977 brought Arnold a lot of success. He writes a bestseller (The Education of a Bodybuilder) and he wins a Golden Globe Award for his role in "Stay Hungry". He also was named "honorary weightlifting coach" for the Special Olympics International (a post that he still holds today).

When Arnold visits the annual Robert F. Kennedy Tennis Tournament in Forest Hills, New York on August 28, he meets Maria Owings Shriver. The two started dating and soon fell in love. In November 1979, Arnold graduates from the University of Wisconsin Superior. He gets the Bachelor of Arts Degree with an individualized major in international marketing of fitness and business administration. Arnold comes out of retirement in 1980 to win his 7th Mr. Olympia title. Three years later, on September 9, 1983 Arnold becomes an American citizen. 1985 is the year in which Arnold is voted NATO international star of the year. Arnold also proposes to Maria, and one year later, in 1986, Arnold and Maria get married.

Arnold receives the 1847th star on Hollywood's Walk of Fame on June 2, 1987. As further tribute to Arnold's cinematic success he was then awarded male star of the year by the National Association of Theater Owners (NATO). Success followed the Oak as he deftly moved from the silver screen into the restaurant business. In 1989 the first Planet Hollywood opens with Arnold, Sylvester Stallone, Bruce Willis and Demi Moore as major shareholders.

But 1989 has more highlights in Arnold's life: The Arnold Classic is born, just like Arnold and Maria's first child, Katherine Eunice Schwarzenegger (December 13, 1989). Who better to assume the role of chairman of the President's Council on Physical Fitness than a bodybuilding icon? Arnold took the role in January 1990. That year Arnold also becomes chairman of the Inner-City Games and makes his directing debut in "Tales from the Crypt". In 1991 Arnold, who is a "pioneer" of the Simon Wiesenthal Center, received the Center's National Leadership Award for his support of the organization's holocaust studies. Arnold has given - and continues to give - huge financial support to this charity each year. June 16, 1991 is the birthday of Christina Maria Aurelia Schwarzenegger, Arnold and Maria's 2nd child. In 1991 Arnold finishes his 50-state tour for President's Council on Physical Fitness (The Oak mission had three objectives: to improve fitness of American children by returning a regimen of daily physical activity to the school, to increase parental involvement in their children's fitness and to promote community-based fitness programs), is in the director's chair again (now for "Christmas in Connecticut") and he and Maria founded Schatzi on Main. Schatzi (German for "Little Treasure") is a beautiful 3000-square foot restaurant in downtown Santa Monica, California. 1993: this is the year in which Arnold is named "International Box Office Star Of The Decade", accepts the Chairmanship of California Governor's Council on Physical Fitness. Arnold and Maria's third child, Patrick Arnold Schwarzenegger, is also born in 1993 (September 18). One year later the Oak's hands, feet and signature are immortalized at Mann's Chinese Theatre.

The following 3 years Arnold would make 5 movies: True Lies and Junior in 1994, Eraser and T2:3D in 1995-1996 and Jingle All The Way, in 1996 too. In 1996 Arnold also receives the Honorary Degree of Humane Letters from the University of Wisconsin, Superior. Batman and Robin, Arnold's 35th movie, opened in 1997. In that year Arnold also receives the Leadership Award by Simon Weisenthal Center, and he and Maria gave birth to their 4th child on September 27, Christopher Sergeant Schwarzenegger. On April 16, 1997 Arnold underwent elective heart surgery to repair a defective aortic heart valve. The surgery had no complications and Arnold made a complete recovery. Shortly after being released from the hospital Arnold and Maria were going to an event to promote his new movie Batman and Robin, when they arrived a group of over eager photographers (paparazzi) trapped Arnold and Maria in their car and essentially held them hostage while they scrambled for the "first photos" of Arnold after his surgery. While in Graz Austria promoting Batman and Robin, visiting friends, and family, Arnold had the honor of opening the "Arnold Schwarzenegger Stadium". The stadium named for the famous Austrian is an impressive site and a tribute to Arnold and all of his hard work. Arnold's Mother, Aurelia, passes away in 1998 after a heart attack. In 1999 Arnold makes his "comeback" after two years with End Of Days and his latest movie is The 6th Day. In 2002 is another time Terminator in T3.

Arnold's first approach to bodybuilding was fairly atypical. When he was 13, he played soccer, but felt very dissatisfied with a team sport. "I didn't like the fact that I couldn't be personally gratified" he declared. He tried other endeavors: track and field, boxing, javelin throw and weightlifting. But only when his coach suggested he tried working with weights (to strengthen his legs), Arnold found his true vocation. When he first walked into a gym he was literally awed. "I found myself in a gym, in awe of muscles I had never seen before and of which I didn't even know the correct name. The bodybuilders were powerful, Herculean. Before my very eyes, my true future opened up: I had found the answer I had been looking for." (writes Arnold on "Education of a Bodybuilder", New York, Fireside, 1993) Thus began, at 16, the career of the greatest bodybuilder of all times, the man who would be crowned Mr. Olympia for a record seven times.

RESPECT As his physique started developing, so did his self-confidence. Very soon he discovered the thing somebody described as the "power of size". And, as his muscles grew, so did the respect he was receiving from his peers. The growing of his muscular mass, started influencing his relationships with other young men and, of course, with women too. He realized that some women were decidedly turned on by his physique, whereas others seemed to be disgusted by it. "I wanted to become even bigger, so that I'd be able to really impress the girls who dug muscles and... irritate even more the ones who disliked them."

MISTAKES Even Arnold made mistakes. "I was pretty inexperienced - he
says - so I was observing other bodybuilders' routine and tried to imitate them. There was a famous bodybuilder who smoked cigars and drank whisky, so I thought that if I did the same I'd be winning too! God, how awful I felt!

So, I learned the hard way never to do that again, backstage, or before a contest." Mistakes could also be of a psychological nature. Arnold recalls that, while he was on the flight to London, in 1966, to participate in a contest, he started looking at the pictures of men he would have to compete against. "I started thinking: I can beat this one, but I can't defeat that one and so forth. In so doing, I had already defeated myself - mentally - even before I set foot on stage for the competition."
FIRST VICTORY The first step toward stardom for Arnold was the junior Mr. Europe, held in Stuttgart in 1965. In those days, Arnold was drafted in the army and he asked permission to attend the contest, permission which was denied. He left anyway. In spite of not having the vaguest idea about how to pose, he won anyway and that first success officially started his bodybuilding career. Upon his return to military camp, he was punished with one week in detention, however, his victory seemed to favorably impress his commander, who - from then on - encouraged him to persevere in further training.

THE IDOL Finally, Arnold met his idol, Reg Park, and started training with him and even went to visit him in South Africa, where Park lived. Arnold claims he learned a lot from Park like many useful tips on how to better train the parts of his physique more in need of development. Most importantly though, he learned from Park how to improve himself as a human being. "At the time I was just a punk, a bully, always ready to show off. I used to get in fights almost daily. Coming in contact with Reg helped me getting rid of my behavioral problems. He was such an accomplished gentleman and it certainly wasn't difficult for me to admire him and wanting to emulate him."

ASCENDING TOWARD STARDOM The beginning of Arnold's true ascent towards the top of the bodybuilding ranks took place in 1967. He went back to London to compete for NABBA Mr. Universe and, as he had promised, he triumphed. To achieve that, he had to defeat Dennis Tinnerino, the freshly crowned Mr. America. Arnold is still particularly fond of that memory: "I beat them all, including Tinnerino. That was the first time I heard the crowd calling out my name out loud." Taking notice of this important victory, among others, was Mr. Joe Weider. "I kept hearing about this massive young athlete," says Joe, "so I asked my European associates to find out more about him. I already knew that someone like Arnold would be very beneficial for our sport."


















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ARNOLD'S "LUNACIES" Even though he had wised up a little, Arnold was still incorrigible when it came down to "having fun". Once he decided to promote himself in somewhat of an odd way: he went down to Munich's shopping district, in the middle of a snow storm, wearing only swimsuit trunks! His close friends know dozens of similar stories about Arnold's extravagant exploits.

FAREWELL TO AUSTRIA Whenever Arnold would lose a contest, he knew that something was still amiss in his training. He was big and could train in a disciplined way but his muscles were not sufficiently defined and he also knew very little about how how a certain diet could help him. He felt that only the Americans knew a lot more than he did, in those fields, so he decided to leave Austria bound for the US, where he could learn from his opponents and then, one day soon, defeat them.

LAST DEFEAT During the 1969 IFBB Mr. Olympia, the first one in which he competed, Arnold suddenly understood why they called Sergio Oliva (a massive bodybuilder from Cuba, now living in the US) THE MYTH. Oliva was famous for his lengthy "pumping" routine before the contest. He used to wear a long apron, to hide the sight of his muscles from his opponents. "When it came time to go on stage for the pose down - recalls Arnold - Sergio took the long apron off and started walking in front of me down the hall. Then, nonchalantly lifting one of his shoulders, he spread the largest lat muscle I had ever seen; then he repeated the same movement with the other shoulder. His back muscles were so huge that he seemed to be as wide as the hall itself! As far as I was concerned, I already knew - then and there - I would lose against him." In fact, Sergio won, even though not by much, over Arnold. Arnold claims that was the last time an opponent was able to intimidate him. And it was also the last time Sergio Oliva was able to defeat the "Austrian Oak."

Competition History of the Austrian Oak
1963 Contest in Graz, Austria, at Steirer Hof Hotel - 2nd place
1965 Junior Mr. Europe in Stoccarda, Germany - 1st place
1966 Mr. Europe - 1st amatorial
1966 Best Built Man in Europe - 1st place
1966 NABBA Mr. Universe in London - 2nd, tall class amatorial
1967 NABBA Mr. Universe in London - 1st, tall class amatorial and abs.
1968 NABBA Mr. Universe in London - 1st, tall class pro and absolute
1968 IFBB Mr. Universe in Miami, Florida - 1st place, tall class
1968 IFBB Mr. International in Tijuana, Mexico - 1st place, tall class & abs.)
1969 IFBB Mr. Universe in New York City - 1st place
1969 IFBB Mr. Olympia in New York City - 2nd place
1969 NABBA Mr. Universe in London - 1st place, tall class pro and absolute)
1969 Mr. Europe ad Essen, Germany - 1st place, tall class pro and absolute)
1970 NABBA Mr. Universe in London - 1st place, tall class pro and absolute)
1970 AAU Pro Mr. World in Columbus, Ohio - 1st place
1970 IFBB Mr. Olympia in New York City - 1st place
1971 IFBB Mr. Olympia in Parigi - 1st place
1972 IFBB Mr. Olympia in Essen - 1st place
1973 IFBB Mr. Olympia in New York City - 1st place
1974 IFBB Mr. Olympia in New York City - 1st place
1975 IFBB Mr. Olympia in Pretoria, South Africa - 1st place
1980 IFBB Mr. Olympia in Sidney, Australia - 1st place
Arnold's Top Form Measurements
Arms: 22 inches
Chest: 57 inches
Waist: 34 inches
Thighs: 28.5 inches
Calves: 20 inches
Weight: 235 pounds
Height: 6 feet 2 inches

Top 5 Sources of Protein


Drum roll please….


1. Chicken


Chicken headlines our list of high protein foods for being high protein with a low overall fat content. In particular, you want to opt for the white meat portion of the chicken – the breast. The white meat has less than half the fat of the dark meat portion (thighs and drumsticks) of the chicken.

The best choice for chicken is a roasted, skinless and boneless chicken breast. A 4-ounce serving has only 187 calories, 35 grams of protein and only 4 grams of fat!

Frying the chicken can significantly increase its fat content. For example, that same 4-ounce chicken breast, when fried as over 5 grams of fat. That is a 25% increase in fat! Therefore, when preparing your chicken meals, you should roast, grill, or broil your chicken breast to keep the overall fat content low.



2. Fish and Seafood


Fish is second on our top 5 list of high protein foods. Fish has a higher fat content than chicken; however, most of the fat found in chicken is from unsaturated fats (the good kind). In particular, fish is high in omega-3 fatty acids. Omega-3 acids promote weight loss and may reduce the risk of coronary and heart disease.

The most popular fish for protein is tuna. One can of tuna provides you with 220 calories, 40 grams of protein and 5 grams of unsaturated fat.

However, tuna is not your only choice. Anchovies, herring, mackerel, salmon and sardines are all great choice for a diet high in protein. These fishes are all loaded with omega-3 fatty acids.



3. Beef


Beef has a higher fat content, and not necessarily the good kind; as a result, it ranks below chicken and fish in our list of high protein foods.

Even though beef is high in fat, it is also loaded with compounds other than protein to help you build quality muscle, such as creatine and vitamin B-12.

In order to minimize the amount of fat in beef, you should choose the leanest cuts of meat available such as top round, sirloin and tenderloin. For example, a 4-ounce serving of broiled top round trimmed to 1/8” fat comes in at 201 calories, 36 grams of protein and 5 grams of fat.


4. Dairy and Egg Products


This category covers cheese, eggs, milk and yogurt. These foods make it onto the top 5 list of high protein foods with one caveat: the “full fat” versions are not allowed!

These products can add a lot of saturated (bad) fats to your diet. Therefore, you should look for labels that read “low-fat” for cheeses and yogurts and use skim or 1% milk.

For eggs, all of the fat content is in the yolk, so you should consider egg whites as a zero fat alternative to the whole egg. Of course, there is flavor in the yolk, so you can have a yolk for every five egg whites you eat.


5. Whey Protein

Whey protein is the best protein supplement on the market. As a result, it is the only protein supplement to make our top 5 list of high protein foods.





The creation of whey protein occurs during the process of churning milk in to cheese. Whey protein comes in many great flavors, is soluble in liquids such as water and milk, is easy on the stomach, and the body absorbs it readily, making it a popular ingredient for pre and post workout protein shakes.

If you are looking to burn fat, whey protein is an excellent option. On thing you should consider when choosing a protein powder it the carbohydrate content of the powder. Some of these powders are designed primarly for those people looking to build muscle. Those additional carbohydrates in these powders can add extra calories that you may not want.

Whey protein isolate contains very little fat or carbohydrates, and may an excellent alternative for those people who are on a calorie restricted or low carbohydrate diet plan.

If you primary concern is to build muscle, then those extra calories may not be of any concern, but you should still keep a close eye on the protein to carbohydrate ratio in your protein shakes.

Soy Protein – The Vegetarian’s Top Choice!


But wait! What if you are a vegetarian? Where will can I find high protein foods to fit my lifestyle?




One thing all of the proteins sources in the top 5 list of high protein foods have in common are that they are all from animal sources. If you are a vegitarian, this can cause quite the problem. Luckily, there is an excellent protein that meets your needs!

Soy protein, on the other hand, is made from soy beans. It is high in glutamine and arginine, two very important amino acids for building muscle.

You can choose to eat soy beans directly, or get soy protein from tofu, miso, or soy milk; however, many people choose to use a soy protein powder for convenience. There are many flavors available.

Fastest Ways To Build Muscle - Rest


Fastest Ways To Build Muscle - Rest
This is by far the hardest "way to build muscle fast" for people to understand. It is counter intuitive, but true, that muscle growth begins after you leave the gym.
You can have the best weight training routine and nutrition program in the world, but without allowing sufficient time for your muscles to rest and recover, you will significantly slow your muscle growth.

Even in the business world, not getting enough rest can have a negative effect on profits! For example, if companies required its employees to work 10 hours per day, 7 days per week, 52 weeks per year, the employees would burn out and become less productive. Employees need time off to recuperate. This is why companies allow most of their employees to have weekends off and use vacation time.

In the same manner, allowing your muscles to have sufficient recovery time is one of the fastest ways to build muscle. This allows your body to focus on using the protein from your nutrion plan to repair the muscle damage from your weight lifting program.

While the amount of rest needed to fully recover from an intense workout varies significantly from person to person, a good rule of thumb is to allow 4 to 5 days rest between workouts for each body part.

Not allowing your muscles to recuperate will slow or even reverse the muscle building process. Therefore, getting sufficient rest is also one of the fastest ways to build muscle

Build Muscle Fast - Supersets

Build Muscle Fast - Supersets
Experience Level: Advanced
Without a doubt, using supersets in your weight training routine is one of the fastest ways to build muscle.

Normally, you perform several "regular" or "straight" sets of the same exercise, performing 6 to 12 repetitions, and resting for a period of time between each set. You then move on to another exercise, such dumbbell flyes.

On the other hand, a superset allows you to speed up this process. A superset is the combination of one exercise performed immediately after another with no rest between the exercises. Completing the two exercise cycle completes the superset.

In addition to saving in your work out, super sets are a fast way to build muscle because they allow you to increase the intensity of your weight lifting routine. The increase in workout intensity occurs because you are able to squeeze more work into a shorter time frame.

There are three main ways to do superset exercises:


Antagonistic Supersets - Antagonistic supersets are a way to build muscle fast since it involves pairing two opposite (antagonistic) muscle groups. This allows for a period of rest for the muscle group not being worked. This allows you to handle heavier weights for each muscle group worked. Example: Working the chest (pectorals) with the back (latissimus dorsi).


Same Muscle Group Supersets - As the name suggests, these supersets involve working the same muscle with two different exercises. There are four flavors of same muscle group super sets.


Pre-Exaust involves using an isolation movement, such as the dumbbell flye for the chest prior to a compound movement such as the barbell bench press. This allows you to achieve a level of exhaustion that may not normally occur. For example, the limiting factor in the bench press is often the shoulders or triceps, not the chest muscles. The pre-exhaust techniques ensures that you get a sufficient muscle fiber stimulus in the chest.


Post-Exhaust is the similar to Pre-Exhaust, except that the isolation exercise occurs after the compound exercise. This method ensures that you can lift as heavy as possible on the compound movement portion of the superset.


Compound supersets are one of the fastest ways to build muscle, but they are not for the faint of heart. As the name implies, they involve doing two compound movements during the superset. They are such a shock to your muscular and nervous systems, that most people need an extra day or two of rest before working that particular muscle group again. Additionally, special attention should be paid to safety with compound supersets due to the strain on your muscles and the tendency for form to get sloppy near the end of the superset. The classic example of a compound superset is combining squats with leg presses for your legs.


Isolation supersets consist of pairing two isolation exercises. An example might be triceps pressdowns and overhead triceps extension. This method is not a fast way to build muscle and is used primarily to enhance muscular definition.


Staggerd Supersets - The staggered superset involves the combination of a large muscle group such as the chest or legs with an unrelated, smaller muscle group such as the abdominals. This allows you to be more productive between sets and save time in the gym.

As you can see, supersetting is definitely a fast way to build muscle in the gym.

Build Muscle Fast - Maximize Your Workout by Lifting Heavy Weights

Build Muscle Fast - Maximize Your Workout by Lifting Heavy Weights
Experience Level: All
Another way to build muscle fast is to use as many muscle fibers as possible during a particular exercise.

Muscle grows as a response to the trauma it endures during a weight lifting routine. During your workout, the muscle fiber stretches and tears. It is only during the rest period after this trauma occurs that your body utilizes the nutrients from your diet to build muscle.

In order to maximize this muscle fiber recruitment, it is absolutely essential to lift heavy weights.

Now, how do you know if you are lifting heavy weights? After all, my heavy and your heavy may be two completely different things.

A good rule of thumb is that a weight is "heavy" you can safely handle the weight for a maximum of 8 to 12 repetitions with proper form. This weight will be somewhere between 70% and 80% of your one-rep max (1RM). If you are able to do more reps, then the weight is too light. Less repetitions means the weight is too heavy.

Lifting heavy weights allows you to maximize the number of muscle fibers used to move the weight. Maximizing the number of muscle fibers used for a body part is one of the fastest ways to build muscle.

Fastest Ways To Build Muscle - Lift Weights

Fastest Ways To Build Muscle - Lift Weights
Lifting weights is one of the three fastest ways to build muscle.
Having the right processes in place are essential for business to ensure that they maximize their profits. The more efficient the process, the faster the company realizes its profits.

In the same way, your weight lifting program is the process you will use to increase your muscle "revenues." The tips below will allow you to take your weight lifting process and make it as efficient as possible, the faster your muscle gains.

An efficient weight lifting program is one of the fastest ways to build muscle.

Build Muscle Fast - Use Compound Movements to "Multi-Task" During Your Weight Lifiting Routine
Experience Level: All
By far, one of the fastest ways to build muscle is to use compound movements (sometimes called multi-joint movements) in your weight training program.

Compound movements involve more than one joint when lifting the weight. As a result, compound movements also recruit more than one muscle group. Using more muscle groups at once is a fast way to build muscle.

Compound movements also allow you to lift heavier weights that you would be able to with single joint movements. Lifting heavier weights is essential way to build muscle fast (see the next tip).

An example of a compound movement is the bench press. The bench press involves the shoulder and elbow joints. The muscle groups involved includes the shoulders (deltoids), chest (pectorals), and the back of the arms (triceps).

To compare, a single joint movement involves only one joint and one muscle group. The triceps press down, for example, only involves the back of the arm (triceps).

Since you are working more muscle groups at the same time, and lifting heavier weights, compound movements are an efficient way to build muscle.

Build Muscle Fast - Make Sure You Eat Enough Carbohydrates to Build Muscle

Build Muscle Fast - Make Sure You Eat Enough Carbohydrates to Build Muscle
Eating enough calories, and making sure that we obtain sufficient amount of protein are two of the fastest ways to build muscle. But what about other macronutrients?
Consuming the right amount of carbohydrates is an essential way to build muscle fast. Carbohydrates are the primary source of fuel for your body. By making sure that you eat enough of your calories from carbohydrates ensures that you have fuel for your workouts and that a greater proportion of your protein is used to build muscle.

So, how many grams of carbohydrates should you eat per day. The simple rule to follow is that you should consume carbohydrates in a 2 to 1 ratio to protein.

As a result, our 200 pound bodybuilder, consuming between 200 and 300 grams of protein per day, should consume 400 to 600 grams of carbohydrates per day.

Carbohydrates also equal 4 calories per gram. Therefore, we would expect somewhere between 1600 and 2400 calories per day to come from carbohydrates. This is 40% to 60% of total calories.

Making sure that you have the amount of calories from carbohydrates to fuel your workout ensures that nearly all of your protein is used to repair and build muscle. Therefore, consuming 40% to 60% of your calories from carbohydrates is one of the fastest ways to build muscle.

Build Muscle Fast - Make Sure You Eat Enough Protein to Build Muscle

Build Muscle Fast - Make Sure You Eat Enough Protein to Build Muscle
Simply having enough "raw material" is not enough by itself to build muscle, though. In order to be sure that the majority of our new weight is from muscle, we have to have the right mix of nutrients. If you do not have the right mix of raw materials, then you will not put on as much quality lean muscle as you would like.
We have already determined that getting enough calories is one of the fastest ways to build muscle. Now, let's build upon that concept.

While it is absolutely true that you will build muscle fast by eating enough calories, you will build muscle faster by making sure that you are getting enough of those calories from protein.

In order to build muscle, most people should eat between 1 and 1.5 grams of protein per pound of body weight. For a 200 pound weight lifter, that is between 200 and 300 grams of protein per day.

Protein contains approximately 4 calories per gram. Therefore, 800 to 1200 calories per day should come from protein. That equates to 20% to 30% of your total caloric intake.

Making sure that you get between 1 and 1.5 grams of protein per pound of body weight is one of the fastest ways to build muscle

Build Muscle Fast - Make Sure You Have Enough "Raw Materials" to Build Muscle

Build Muscle Fast - Make Sure You Have Enough "Raw Materials" to Build Muscle
You have to eat big to be big. Making sure you have enough calories to grow is one of the fastest ways to build muscle.
Do not run out to the nearest McDonald's just yet, though. The trick is to eat enough, without eating too much! Sure, you would build muscle fast. However, if you eat too many calories, you can be certain that you will put on fat as fast if not faster. Building that new muscle will not do us any good if it is covered by two inches of fat!

A good rule of thumb to calculate how many calories you need to gain muscle is to multiply your lean body weight by 19. For example, a 220 pound bodybuilder with 10% body fat would need approximately 3,762 calories per day (220 pounds x (100%-10%) x 19 calories)to build muscle.

Eat big to be big. Getting enough calories is definitely one of the fastest ways to build muscle.

Fastest Ways To Build Muscle - Eat Right

The muscle building tips are outlined below are separated into those three categories.

Let's get started on the fastest ways to build muscle!

Fastest Ways To Build Muscle - Eat Right
One of the fastest ways to build muscle is to make sure that you get the proper nutrition.
In business, you can have outstanding processes for building outstanding products. However, if you do not have the critical supporting elements for your processes - the right support processes, tools and people in the right places and operating at the right times - those products will fail to meet the company’s or the customer’s expectations.

Now, imagine that your weight lifting program were your process to deliver an outstanding product, the product being more lean muscle. Then those essential supporting elements are what make up proper nutrition. You have to get the right nutrients, in the right quantities, at the right times to make that process work to its fullest potential.

Let's say you designed a process to build a house. You have the blueprints and are ready to start building, when a team of lawyers shows up with screw drivers and nails to build the house. This obviously would not work. The lawyers do not really know how to build a house, and while they have some of the right tools, the tools they have are not sufficient to even begin to build the house. Getting the proper nutrition is the same way.

However, proper nutrition is one of the most overlooked way to build muscle fast. Considering the amount of conflicting information available, especially for people who are looking for the fastest ways to build muscle, it is no wonder that we often miss the target on nutrition.

Having a quality nutrition plan in place is undoubtedly one of the fastest ways to build muscle

Bruce Lee Workout

Bruce Lee developed many workouts during his career and not all have been documented. However, he did keep good training notes, and it is from these that we know about the Bruce Lee Workout. Bruce Lee divided his training into specific martial arts training and training to enhance his martial arts prowess, i.e. weight training, calisthenics, cardio fitness and stretching. Each day Bruce Lee would train to improve his physique and his martial ability. However, Bruce Lee also stated that it was important to never train the body so hard on any given day, that the body is too weak on the following days to train more, or fight. From a martial perspective, it is essential to never overtrain, as although in the long term intensive training can make the body stronger quicker, to leave yourself weak is not good martial practice.

"Above all, never cheat on any exercise; use the amount of weight that you can handle without undue strain." - Bruce Lee


This quote is still valid for all forms of weight training exercise today. Firstly, good form is essential, whether you are lifting weights, stretching, performing bodyweight exercises, or practicing martial arts. Bruce Lee obviously had a very good grounding in the importance of good form, as kung-fu, and other martial arts, use "forms" for training and honing fighting techniques. Good form is essential in martial arts, as it can help to determine the strengths and weaknesses of a student, condition the body to react and move in the correct way, and strengthen the muscles, ligaments and joints. Poorly executed form can lead to poorly executed martial application, which can be fatal.

In the Bruce Lee Workout, form is very important. Poor form not only reduces the effectiveness of an exercise, but it can also cause injury, by placing too much pressure in the wrong areas. Also, the cheat on an exercise, is to cheat your own body of obtaining the optimal workout during any given session.

Bruce Lee's weight training routine evolved during his career. In his early days, his emphasis was on body building, especially forearm training, and he supplemented his diet with protein drinks. Later on, he started to simplify his training. He realised that rather than the isolation exercises favoured by bodybuilders, he needed to perform compound weight training exercises to increase overall strength and condition. Bruce Lee's weight reduced after he gave up the bodybuilding routines in favour of more traditional compound and cardio training.

"Since weight training involves repitiions, a great deal of energy must be exerted. Therefore, weight training should be practce only every other day." - Bruce Lee

This quote is interesting, as it seems to be a move away from his traditional approach of not working the body so much that you are weakened. So although he was moving away from the bodybuilding routines, he was also moving away from pure martial arts. The Bruce Lee Workout should be intensive enough to require adequate recovery days. Bruce Lee suggested that you should train at most once every other day, or three days per week, with an extra rest day at the weekend. For Bruce Lee, the most important aspect of hos new weight training routine was that he could still train his martial arts and endurance / cardio on the other days. Bruce Lee adopted a cross training methodology, in that he beleived that fitness training should have three key elements: stretching for flexibility; weight training for strength; and cardiovascular for endurance.

Bruce Lee's 20 Minute Strength and Bodybuilding Routine
Bruce Lee Clean and Press - 2 sets of 8 reps
The clean and press is a classic weight lifters exercise. Unlike bodybuilding exercises which work muscles in isolation, weight lifting / power lifting exercises work muscles together, i.e. they are compound movements. Bruce Lee performed clean and presses in a very intensive fashion, that is, without rest inbetween reps. This made the exercise a cardio and endurance exercise as well as a weight training exercise. In the clean and press a barbell is lifted from the floor, and in one explosive movement the weight is lifted up to rest on the front of the shoulders - this is the clean. Afterwards, the weight is then pressed upwards, and held overhead. It is then lowered to the floor in one movement, and repeated. Form is essential in the clean and press, and it is also important not to attempt to lift too much weight, as injuries to the lower back are common in poorly executed clean and presses.

Bruce Lee Barbell Squat - 2 sets of 12 reps
The squat is one of the most important compound exercsies in the Bruce Lee Workout, especially for martial artists. It develops a solid base and core. In the standard squat, which should always be performed in a squat rack for safety, a barbell is placed across the shoulders, and a squat is performed. Bruce Lee advised there should be no pause in the lowest position, instead as soon as your thighs reach a horizontal position, you should rise again to a standing position. The squat works the hips, glutes, hamstrings, calves and quads.

Bruce Lee Barbell Pullover - 2 sets of 8 reps
The barbell pullover is a weight training exercise that is less common these days. It is the classic rib-box expander. To perform a pullover, you should lie on a flat bench, hold a barbell with a shoulder width grip overhead, and then lower it backwards behind your head, keeping a the elbows slightly bent.The bar should be held as far back as is comfortable. Some people can touch the floor behind them with the bar, but this is not recommended without adequate training. Use a light weight to start with, as this is a deceptively difficult movement.

Bruce Lee Bench Press - 2 sets of 6 reps
No weight training session would be complete without a bench press. Many martial artists actually advise against the bench press, as it expands the rib cage, which is a weakness in fighting. Bruce Lee taught that a fighter should aim to develop a solid set of ribs, which can take strikes. Performing many bench presses, and pullovers too, can open the ribs too much, so if you plan to fight competitively, do not place too much emphasis onm these exercises.

Bruce Lee Good Mornings - 2 sets of 8 reps
Bruce Lee was a fan of the good morning exercise. The exercise involves holding a barbell across the shoulders, and then bending forward, keeping the legs and back straight. This exercise can be ver dangerous if you do not warm up, and attempt to use too much weight. Really good mornings can be performed with good results with just an empty bar. Bruce Lee damaged his back doing good mornings - he did not damage it in a kung-fu challenge match, as portrayed in the film Dragon!

Bruce Lee Barbell Curls - 2 sets of 8 reps
Curls are the other staple weight training exercise along with bench presses. Everyone seems to want bigger biceps. For martial arts styles that involve grappling, grabbing, pulling and throwing, a good pairs of guns come in very useful. So perform bicep curls in each training session to build up the guns. Bruce Lee Workout aims to increase your pulling power.

Change the Routine to Suit Your Needs
With any weight training routine, it is important not to get into a rigid routine. After a while of training, you will hit a plataeu, and training will no longer produce the same gains, if any, that it once did when you were weaker and less fit. For this reason, it is essential to add new exercises, train with dumbells instead of barbells at times, change the weight and number of repetitions etc. to give the body a new challange, and a new spurt of growth.

This was by no means Bruce Lee's only workout and weight training routine, but it formed the foundation, the core, of his strength training, later in his career. If you want to start to train like Bruce Lee, then perform the Bruce Lee Workout at least once per week.


In loving memory of Bruce Lee: the little dragon

Easy Quick Ab Workout

This easy ab workout is designed for the beginner or the more advanced trainer that only has a few minutes to get in a quick ab workout.

The first exercise in this quick easy ab workout is the standard crunch and targets the upper abs. You should do two sets of 10 reps each for this exercise. For each rep, use a 2 counts up, 1 count squeeze, and 2 counts down tempo.

Follow the crunches with leg raises (sometimes called leg lifts) to target your lower abs. Again, you should perform two sets of 10 repetitions, using the same count structure as the crunch for each rep.

The final exercise, oblique crunches (often referred to as side crunches), target your obliques and round out our easy ab workout. Perform two sets of 15 reps each. Again, use the 2-1-2 counting scheme for each rep.

Easy Ab Workout






Exercise Sets Reps
Standard Crunch 2 10
Leg Raise 2 15
Oblique Crunch 2 25

Sunday, March 15, 2009

i love it

The Proud of Pakistan - Mr. Yahya Butt Nice One


Posing in the Contest of Mr. Pakistan Olympia

The Proud of Pakistan - Mr. Yahya Butt

(Former 3 Times Mr. Asia & 5 Times Mr. Pakistan Olympia)



Mr. Yahya Butt Posing in a Local Championship in Pk

The Proud of Pakistan - Mr. Yahya Butt

(Former 3 Times Mr. Asia & 5 Times Mr. Pakistan Olympia)



Mr. Yahya Butt Posing in a Local Championship

The Proud of Pakistan - Mr. Yahya Butt

(Former 3 Times Mr. Asia & 5 Times Mr. Pakistan Olympia)


Mr. Yahya Butt Posing in Asian Championship

The Proud of Pakistan - Mr. Yahya Butt

(Former 3 Times Mr. Asia & 5 Times Mr. Pakistan Olympia

The Proud of Pakistan - Mr. Yahya Butt

Former 3 Times Mr. Asia & 5 Times Mr. Pakistan Olympia)

Banned Pakistan bodybuilder flays POA for destroying sports

Banned Pakistan bodybuilder Masoom Butt has said that the sports of the country are under serious threat due to the present management of the Pakistan Olympic Association (POA


Masoom, a former Mr Pakistan and Mr Asia title holder, said the country’s poor performance in the Athens Olympics 2004, Melbourne Commonwealth Games 2006 and Doha Asian Games 2006 proved his point.

Talking to Daily Times here on Tuesday, the 38-year-old bodybuilder said even in the regional events Pakistan stood nowhere. “I am afraid that Pakistan would not be able to win any medals in the upcoming Beijing Olympic Games,” he added. He said retired army officials were running the POA administration. “POA president Arif Hasan is a retired lieutenant general, POA associate secretary Mohammad Yahya is a retired lieutenant colonel and POA treasurer Mohammad Afzal is a retired major. It seems that the civilians of the country are incapable to run the affairs of the POA,” he said.

Masoom, who won many international titles for the country, said POA officials were not accountable to anyone and Yahya was the ‘de-facto secretary general’ of the POA. “They don’t believe in rule of law. And if someone talks about their ‘unlawful activities, they slap him with a life ban just like me,” he lamented. Masoom said when the Pakistani athletes failed miserably at the last Asian Games in Qatar the high-ups of the POA should have resigned. “But they did not. They ‘hurriedly’ got themselves re-elected for another term of four years before the national elections because they were afraid of the newly elected democratic government.”

He said the aim of the POA officials was not promotion of sports but to keep themselves busy in foreign tours. “There must be audit of the POA accounts and the public must know that how many tours they have undertaken for the last four years.” The Pakistan’s star athlete, who has been banned for life for trying to solve a dispute between the two parallel bodybuilding bodies, said the POA’s highhandedness could be seen with the formation of a new Pakistan Bodybuilding Federation (PBF) with Yahya as its president. “We went to Yahya for arbitration between the two groups of the PBF. But instead of resolving the dispute, he himself became the president and banned me.”

Masoom said on the PBF elections day Punjab, Sindh, NWFP and Police department boycotted the elections because of ‘sudden’ rule change in the electoral process. “Due to boycott the quorum was broken. The meeting should have been adjourned as per the rules of the POA. But they went ahead with the elections. According to POA constitution no sports organisation can be formed unless three provinces are the members of that sports federation.” He said ‘unlawful’ PBF was formed by the POA to increase its votes in the general council. “The PBF elected an ‘uneducated man’ as its secretary. It is a shame that he is representing Pakistan in international events. Recently, the PBF sent two officials with one athlete to participate in the Asian Bodybuilding Championship.” He said according to the Asian Bodybuilding Federation (ABF) rules, only one official is allowed with three athletes.

To a question, Masoom replied the PBF had not given him anything in black and white regarding his life-ban two years back. “The orders are only verbal. This is mockery of justice.” Masoom hoped the newly formed sports ministry would take notice of the irregularities committed in the POA, the organisation responsible for decline of sports in the country. “I have faith in the new set up. The new government should clean our sports federations of black sheep.”

Masoom claimed bodybuilding was a popular sport in the country. “I won many titles, including five in UK, for my country. I am doing this on my own. I want to earn more laurels for my country at the World Championships to be held in Bahrain this year.” He said he had even spoken to the ABF secretary general on phone about his participation. “But he said that he can only let me compete if the PBF sends my entry. It is sad that the PBF has banned me from competing only because of personal grudges.” Masoom appealed to the government to let him represent Pakistan.

Masoom Butt’s factbox

Mr Lahore 1990

Mr Pakistan 1992

Jr Mr Asia 1992

Mr Asia 1993

Mr Universe (4th position) 1993

Mr Universe (7th position) 1994

Mr Universe NABBA (5th position) 2003

Mr Universe NABBA (4th position) 2005

Pro-am Oscars (UK winner overall 2007)

Mr International (UK winner overall 2007)

Cledonian Pro-am (UK winner overall 2007)

Titan-show London (winner overall 2007).

source: daily times

The Proud of Pakistan - Mr. Yahya Butt

(Former 3 Times Mr. Asia & 5 Times Mr. Pakistan Olympia)

About Mr. Yahya Butt 3Times Mr. Asia...



Personal Information
Name : Muhammad Yahya Butt
Father's Name: Muhammad Hafeez Butt
Date of Birth: April 23, 1965.
Nationality : Pakistani
Martial Status : Married
Present Address
Residence
House No. 17, Street No. 17,
Sultan Pura, Lahore.
Phone (M) : 0300 410 2002

Education Qualifications
Graduation (B.A)
Govt. College University, Lahore
Roll of Honor holding
(Govt. College University, Lahore)
Roll of Honor holding
Law College, Punjab University, Lahore

Achievements

Mr. Universe (4 times participation)
Professional Mr. Asia (Gold - 1994)
Mr. Asia (Gold – 1990)
Mr. Asia (Gold for best poser – 1990)
Jr. Mr. Asia (Gold - 1985)

Mr. Asia (Two Bronze – 1989)
Mr. Pakistan Olympia – 1992 (Two Golds)
Mr. Pakistan Olympia – 1995 (Two Golds)
Mr. Pakistan Olympia – 1998 (Two Golds)
Mr. Pakistan Olympia – 2001 (Two Golds)
Mr. Pakistan Olympia – 2004 (Two Golds)
Best Player of the year – Pakistan (2004)
Mr. Pakistan – 1986
Roll of Honor holding
(Govt. College University, Lahore)
Roll of Honor holding
(Law College, Punjab University, Lahore)
Qualified Coach from USA
Countries Visited
USA, France, Japan, Sri Lanka, Singapore, Thailand, Korea, Hong Kong,
Russia, Indonesia, Malaysi

Saturday, March 14, 2009

Amir Khan Unveils Ghajini Bodubuilders Secret PhotoGallery





MR Hazara


I saw this picture of Mr. Hazara on Flickr and it reminded me of bodybuilding.

Body-building used to be a big thing amongst young men of a certain age when I was growing up. At least in parts of central Punjab it was. It seemed to be specially big in small and medium-size towns and body-builders were like local celebrities.

At least they thought they were.

That is what I seemed to remember. In college, I remember a number of colleagues who were into bodybuilding ‘big time.’ As a sports reporter at The Muslim I remember many stories and pictures about bodybuilding and bodybuilders. Indeed, this was one sport where ‘local’ (city, district, etc.) tournaments were always a big thing, as were the provincial and national meets. Sometimes one even heard of Pakistani bodybuilders winning big in international competitions.

And traveling through Pakistan - especially small town Pakistan - one regularly found many posters and large billboards (like the one in the second photograph) celebrating bodybuilders and advertising gyms where you too could ‘craft’ and ’shape’ your muscles

Profile Of Armon Adibi


Name: Armon Adibi
Date of birth: 11-02-1983
City: Arlington, USA
Profession:
About Armon Adibi:

From Pakistan

Saturday, March 7, 2009

How to Gain Weight the Healthy Way

Most people are aware of the fact that some people gain weight easier then others. Depending on several factors, such as age, body type, metabolism speed, and daily activity level, you will either have an easier or harder time then others gaining weight.

Assuming you want to learn how to gain weight the healthy way, there is a fairly simple formula you can use to gain a good amount of weight at a reasonable amount of time.

First, there is the most important aspect: diet. I know, surprise surprise, right? Though everybody knows the general theory of how much you eat determines whether you will gain, lose, or maintain weight, most people don't know anything further from that. You have to know what to eat, how much to eat, and how often to eat. Here is a simple formula below that you can use to find out your daily calorie goal in order to gain weight the healthy way.

Step 1:

Take your current body weight in pounds (lbs) and multiply by 11.

Example: 150 lbs x 11 = 1,650 calories

Step 2:

Figure out your metabolic factor.

Now, if you are reading this article, I am assuming you want to gain weight and had or expect to have trouble doing this. For this reason, let's be conservative and and use an average metabolic % assuming you have a fast metabolism.

Now take your metabolic % based on your age below:

Metabolic %

Under 30 years old
Fast Metabolism- 50%

30-40 years old
Fast Metabolism- 45%

Over 40 years old
Fast Metabolism- 40%

Example: 1,650 calories x 50% = 825

So in this example I took the calories needed based on the body weight of 150 pounds, and now we multiply it by the metabolic % and get an additional 825 calories. You need to add these calories because even if you pretty much do nothing all day long, your body is still burning calories by keeping your organs working, walking, getting up, etc.

Step 3:

Put it together.

1,650 + 825 = 2,475 calories

This example suggests that a 150 pound person needs approximately 2,475 calories to maintain his/her weight. Now, assuming want to know how to gain weight the healthy way, you would just add 500 calories. An extra 500 calories is what is needed to gain at least one pound a week.

The second element has to do with whether or not you want to gain muscle weight. You can and will gain weight with just following the formula above, but if you want to learn how to gain weight the healthy way AND build muscle, then your going to have to do some form of resistance training.

The fastest way to build muscle weight is following abbreviated programs that consist mainly of compound movements with free-weights. In laymen terms, you only need to weight train for two to three days a week, for an hour a day tops, doing the most basic exercises with a focus on getting stronger.

Contrary to popular belief, spending too much time in the gym doing too many exercises will either result in over-training, or even weight and muscle loss. But you won't GAIN weight. Gaining weight is actually pretty simple, you don't need the knowledge of a certified personal trainer, you just need to follow a simple (don't confuse simple with easy, you're still going to have to work hard), short workout program a couple days a week and get in the habit of following the calories formula to gain weight above.

For your weight training program to gain weight, just focus on four to six major compound exercises that cover every major muscle group. Perform two to the three sets of 8 to 15 reps for each exercise, with an emphasis on getting stronger each week. Perform this workout two to three days a week, with maximum intensity.

Here is a sample workout program to gain weight:

Squats: 3 x 12
Bench Press: 3 x 10
Shoulder Press: 2 x 12
T-Bar Rows: 3 x 15
Romanian Deadlifts: 2 x 12

These exercises or ones similar combined will cover every major muscle group in your body. Following these two formulas is the best way to learn how to gain weight the healthy way. You don't have to take a bunch of unnecessary supplements, though a protein supplement and/or a meal replacement supplement and a quality multi-vitamin won't hurt. Follow this program for a while and you will progressively gain healthy weight that you can actually keep for as long as you want.