Archive | July, 2013

Creatine supplementation effects on kidney function

29 Jul

A recent study posted on the Journal of the International Society of Sports Nutrition (JISSN) website has determined that long term creatine supplementation does not impair kidney function.  This is great news since many competitors use creatine as part of their daily supplement prescription.

The purpose of the study was to determine the effects of creatine supplementation on kidney function in resistance-trained individuals ingesting a high-protein diet.  There is a common fallacy that utilizing creatine will impair your kidneys and cause water retention, both of these myths hold no truth.  In fact, there have been plenty of studies to prove otherwise. The results of creatine use in one study showed greater gains in total body mass and fat-free mass.

The results of the study posted on JISSN have determined that creatine is safe to use, delivers results and does not harm kidney function.  With any supplement, if you have medical concerns, you should seek the advice of a medical professional.

You can also find creatine truths and myths by clicking here.

Journal of the International Society of Sports Nutrition 2013, 10:26 doi:10.1186/1550-2783-10-26.  Published: 16 May 2013

Video

Bikini 101

28 Jul

With the MISSFITS, IFBB PRO Heather Taylor Metheny, Heather Clay, and Loni Christine

Breaking Plateaus

27 Jul

Training hard and dieting without results can be the most frustrating circumstance to encounter in the gym, not to mention how a plateau can stifle goals.  There are numerous articles and tips available online, but one of the best recommendations we found comes from Vince Del Monte on Bodybuilding.com.

He offers 7 tips on how to change it up to break through plateaus to meet your fitness goals.

  1.  Tweak your tempo
  2. Flip your sets and reps
  3. Try a 6-12-25 giant set – “very tough, but valuable”
  4. Wear a stop-watch – time your rest period and stay consistent
  5. Bust your ass, then take a week off
  6. Rotate protein sources
  7. Pick a part, any part – focus on one body part

Read the complete article here:  http://www.bodybuilding.com/fun/change-it-up-7-ways-to-break-a-plateau.html

 

For the best weight loss results, listen to your body clock

27 Jul

If you’re trying to lose weight for your next figure competition, you have probably been inundated with advice from personal trainers, fellow competitors – you name it. But, while you still may be deliberating about the best time to work in your weekly cardio, there is one basic tenet of weight loss that is especially important for fitness training prep: Don’t sabotage yourself. If you go against your body’s natural rhythms, for example, you’re only going to make things harder for yourself as you work to slim down.

One of the easiest ways to actually pack on pounds is to load up on calories when your metabolism isn’t running at full steam. Most people know that late-night feeding sessions aren’t a good idea, but, even so, they may still find themselves sneaking a snack in the wee hours of the morning.

However, a new study from the medical experts at the University of Pennsylvania has revealed just how damaging it can be to stray from typical eating times. According to ScienceDaily, researchers from UPenn altered the “clock genes” in the fat cells of lab mice, that that the animals would eat at unnatural hours – in this case, during the day. They discovered that the mice that went against their typical dietary habits quickly became obese, even though they didn’t actually consume more food than mice that ate when they were inherently inclined to.

So, when it comes to figure competition diets and workout regimens, be sure to take advantage of your body’s natural rhythms rather than going against them. Every calorie counts when you’re gearing up for your event, so time your meals to ensure that all the energy goes toward your gym session.

Don’t be afraid to turn your back to the judges with these tips

22 Jul

To truly stand out in a physique, bikini or figure competition, you have to make an impact at every angle. That’s why it’s as important to tone your calves, flutes and back muscles as it is to etch out those rock-hard abs.

If you are concerned that you may be neglecting your back muscles in your regular workout routine, adding a few of these exercises to the rotation can help.

The CobraFitness Magazine recommends this step for beginners who are just starting to ramp up their workouts. Simply lie stomach-down on the floor. Then, while keeping your stomach and glute muscles taut, lift your shoulder and legs upward until they are a few inches above the ground. Hold your arms at your side as you repeat this exercise.

The Rolling Ball Pull – If you don’t already own a stability ball, consider adding it to your wish list, as it can come in handy in a number of different workouts. This exercise, which the source suggests for intermediate trainers, requires you to kneel on the ground and rest your forearms on the ball. Then, roll the ball away from you so that your arms and body are fully extended and hold the position for a few seconds.

The Bent-Over Rows– Shape magazine explains that this move can help tone your shoulders and middle back, so you can have a powerful, balanced look on stage. With a dumbbell in each hand, bend your knees slightly and lean your torso forward while keeping your back perfectly straight. Then, lift the dumbbells so they meet up with the upward-pointing line of your back.

Add these steps to your workout and you’ll be giving the officials something to remember you by as you walk offstage during your next round of bikini competitions.

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Go Backstage

22 Jul

Go Backstage

FitnessProDirect.com has launched a new social network site just for competitors, businesses and fitness enthusiasts.

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WBFF

13 Jul

WBFF

Competition Categories and Judging Criteria