Reprinted from the April online issue of IN THE ZONE, we drop in on IFBB Professional Bodybuilder, Mark Dugdale. In addition to being a bodybuilder, Mark is also a successful business owner (actually, he owns three), husband, father, and all around nice guy. Brought to you courtesy of Robert Kennedy Publications and Musclemag International.
I read a blog post about how Tori Spelling recently lost weight simply by eating a balanced diet. This kind of ticked me off. Not because she is successful using this method, but because a common sense approach like this is news.
I have written about the “evil” diets before, you know the ones that tell you to eat no carbs, or no fat, or all protein and fat… or better yet, only eat this food that we happen to sell. I am not a fan of these, largely because as soon as they are over, the weight comes back on.
The best approach to diet and exercise is the simple one. I love the K.I.S.S. theory of Keep It Super Simple. The bottom line is to always maintain balance. The very second that we lose our balance, we go crashing face first to the floor.
Hidden Flab Alert!
Fructose is the hidden flab and can derail your quest to be a lean mean muscle machine.
So what is fructose?
Fructose is one of the three foundation sugars that are found in our foods. Fructose combines with glucose and galactose to form the sugars that we see on the ingredient lists. When fructose is combined with glucose you get traditional sugar which means that sugar is 50% fructose.
Fructose is also known as the fruit sugar as it is what makes fruit taste sweet and helps to intensify the flavor of the fruit. However, the fructose in fruit varies depending on the fruit. The fruit with the most fructose is the common apple.
This article will cover the following key points: correlations between behavior and testosterone, the psychological effects on the human mind, the internal and external changes in both men and women, a series of myths and reality facts and of course, a series of conclusions.
This will not be a post designed to sell any supplements. My purpose is not to defend steroids or testosterone boosters, not to bash them. These are the facts. This is the truth.
Testosterone and Behavior
In terms of behavior, there are some who believe high testosterone levels can cause aggressiveness and irrationality. But the truth is that, like any other hormone found in the human body, it influences our brain activity. This particular hormone intensifies the brain activity and the adrenaline levels in our body, so we become more and more agitated and we lose track of our peaceful calm side.
Do you limit yourself by avoiding horizontal or vertical back movements? Did you know that your traps and lower back also need to be strengthened? Are you stuck on lat pull downs as your main back exercise? Can’t do a pull up?
Tsk, tsk, tsk…
Avoid these 6 common back training mistakes and you will have a much better chance of looking like Atlas and performing like an Olympian.
The Top 6 Back Training Mistakes
When you finally decide that you’re fed up with making the trek to your local gym every day and dealing with hassles like waiting in line to use equipment or getting bumped in classes that are overly full, not to mention paying for the pricy monthly membership, you might be ready to set up your own home gym facility. And if you have an extra bedroom, an open basement, or other unused space, you’re already ahead of the game. With some good lighting and a couple of full-length mirrors in place you can start assembling the equipment you need to make a home fitness center that is suited to meet your particular needs. But don’t get ahead of yourself; fitness equipment is not cheap. Luckily, you don’t necessarily have to buy everything brand new. In order to spare expense you might want to consider buying some items used. You’ll simply have to put some thought into the pros and cons of new versus used gym equipment.
Bodybuilding Cooking Tips to Build Hugeness
If you’re interested in bulking up, then you may be aware of the fact that you need to change your approach to both diet and exercise. Although the fitness portion won’t be easy, you probably know that you need to start a program of weight training that involves scheduled increases in order to gain muscle mass. On the diet front, however, you may not have a very good idea of how to go about bulking without gaining fat in the process.
If you’re cooking for someone whose goal is to bulk, all you need to worry about is making that healthy food taste great. While I don’t have to time type out all of my recipes today, here are at least some tips to get started.
You’ll almost certainly have to increase caloric intake, but it doesn’t take a genius to know that adding high-calorie foods isn’t enough; they have to be the right foods. Donuts and soda aren’t going to cut it, even if they can help you to more easily reach your caloric goals. For this reason, you need to create a fitness-friendly diet that delivers the nutritious balance required to help you create the bodybuilding physique you crave. Here are just a few tips for your kitchen that will have you cooking like a pro and help you to reach your goals in no time.
Don’t Waste Time Training Legs the Wrong Way!
Your legs are the foundation of your physique. With their bulging tear drops, incision-like cuts, and shredded striations, prize leg development can win you a contest. Lagging leg development can also lose you a contest. Additionally, having strong legs makes it that much easier to develop a strong upper body. Here are 6 mistakes most athletes make when training their legs. These tips apply both to active bodybuilders and newbies, so pay attention!
The Top 6 Leg Training Mistakes
Not Training Legs At All
A lot of people completely avoid leg training. Why? Personally, I find it hard to understand. But there’s obviously a reason why they do; theories are they already have some preconceived notion that their legs are developed beyond what they are in actuality, or they see leg training as “hard”.
It’s true that leg training can be painful, and you generally are sore afterwards, but many bodybuilders grow to love that soreness, as with other muscles. Avoiding leg training is a critical mistake, and you can’t build a house without a foundation.
Keep Your Kid Fit Year Round
With childhood obesity on the rise, more and more parents are looking for ways to keep their kids active and fit. The process starts at home with fridges and pantries that are devoid of the fat- and sugar-laden, processed foods that populate store shelves these days. Instead, parents must work a little harder to provide the nutritious and balanced meals that will give kids the energy they need to face each day without the spike and crash that comes from soda and sugary snacks.
But of course, diet is only part of the equation when it comes to the health of your kids. You also need to get them outdoors and running around if you want them to remain active and fit throughout their childhood and beyond. So here are just a few ways to pry them away from their video games and social media and get them on track for some physical fun.
Finally I was able to finish the conclusion to my best abs exercises series. If you haven’t already, you can read the Top 10 Best Abs Exercises Part 1. Then don’t forget to hit the Top 10 Best Abdominal Exercises Part 2.
Here is my list of the second 5 of my favorite 10 ab exercises that you can use to get 6-pack abs. Perform these exercises on a regular basis, mix them up, use different speeds, tempos, angles, and positions to get a full workout. Always try to mix it up from workout to workout.
Here are 3 ways you can combine these exercises for different workouts:
- Choose 5 exercises that work in different plains of motion and perform them all in a continuous circuit. Rest only 1 minute after the circuit and not at all during the circuit. Repeat 3 times.
- Figure out a way to alter each of these exercises to perform them hanging. You can hang from your hands, arms, legs, or feet. To hang from your feet, go get yourself some gravity boots.
- Superset each one of these ab exercises with an exercise from your regular upper or lower body workout routine. Do 3 sets of each superset. I used this method to increase the circumference of my calves by 1.5 inches in 6 months.
That is quite enough out of me for now. Go ahead and read about the 5 exercises and then figure out how to work them into your routine.