Featured Photographer: Jenn Hoffman

Featured Photographer:
Jenn Hoffman
Interviewed by Gene Marie

"I...just kept growing, and shooting people! The constant challenge, and the more beauty that surrounds me, continues to inspire me."

Gene: Hello Jenn, thanks for accepting an interview. How about you tell us a little about yourself?

Jenn: My background is pretty simple, grew up in a small town in North Carolina. I have always been family oriented, and also relationship oriented. I then moved to CA about 2 yrs ago due to a bad relationship and it turned out to be one of the best things I have ever done ,as far as career goes. The style of my photography I believe would be defined as: Clean, Simple, Elegant.

Gene: What first inspired your interest in photography? What continues to inspire you?

Model: Janic Dickson

Read more...

Amer Abdulbaki - Mr.October

Mr.October
Amer Abdulbaki
interviewed by Gene Marie

"Growing up, I did not come from a rich household, I was actually working since the age of 13, and that made me realize that if you want something you have to earn it, and nothing is given."

Introduction
My name is Amer Abdulbaki, also known as Amer "T" Hammer. I was born in New York, New York, and I am currently residing in Toronto, Canada! I am a recent graduate from George Brown for Architecture. I am a very outgoing and hardworking individual!

I played football for the majority of my life. In my late teenage years I played for Toronto Thunder, until I got a knee injury, which took me out of the game for over a year. I began to train for looks rather than athletic performance!

My occupation currently does not exist, because I would rather be poor and strive to be rich in the fitness industry, rather than be rich and wonder what could have come if I pursued a career in the fitness industry! Not to say I am poor! (laughs) I have been featured in various TV commercials as well as various magazines. I am currently a fitness model, as well as a professional model for runway and print! Stay tuned for the 2009 fitness season, as I will be competing in the FAME World championships, as well as the WBFF...continue reading

Setting The Right Fitness Goal Is Crucial To Success

(ladder in they sky (image) by Barun Patro)
Setting the Right Fitness Goal is Crucial to Success
by: Roy Palmer

Many fall short of their ideal level of fitness because they either do not set goals or set totally inappropriate goals with only one likely outcome – failure. Yet if you spend a little more time on setting your goals you will increase your chances of success and the rewards will be greater.

If you do not put enough thought into the goal setting stage of your plans you are more likely to fail. A carefully chosen goal, whether to do with your fitness, career or personal life will motivate you to stay on target and also add another factor to your training – it will engage your mind.

Your training and sport should be viewed as part of your personal development and not as a separate physical activity. Many individuals regard their sport and exercise as a way of taking a break from their intellectual pursuits and train their ‘mental’ and ‘physical’ self separately, but do you really perform at best by splitting yourself in two? Does taking the ‘mind’ out of physical activity result in mindless action? Skills and abilities learnt from participating in your sport can translate back to your personal and professional life; it also works the other way around.

Choosing the right goal for you
A goal is a wish to achieve something you regard as worthwhile that represents a challenge. It will be a target beyond your current ability requiring a substantial effort on your behalf to attain. Once you have reached your goal it will be an achievement to take pride in and drive you on to achieve a higher level.

Whether conscious of it or not, most will have a goal in mind that determines what we do. It may be for a quiet, comfortable life, earn more money, look good, get fit or all of these. I believe it is important to have goals as a way to motivate and encourage continuous self-improvement but the goal itself must be carefully thought out before you set off on your journey toward it.

A goal should …

• be something you know is achievable and provides you with the motivation to train.
• have a specific target so you know when you have achieved it, for example, completing a 10 k run, making the first team or getting a black belt in a martial art.
• involve doing an activity you can enjoy and benefit from.
• be shared with the people around you so they will ask you about your progress adding to your motivation.
• be broken down into smaller tangible steps so each stage represents a tick in a box allowing you to take satisfaction from the journey.
• provide you with the opportunity to experiment and learn.
• challenge your intellect as well as your body.

A goal should not be..

• impossible or unrealistic
• plucked out of the air just because it sounds good. ‘I want to run a marathon’ is fine if you like running and are prepared to put in the time, but if you are not going to enjoy the months of training that lie ahead it is not a good goal to set.
• given an arbitrary target without any meaning such as increasing your trips to the gym to 4 times a week, this doesn’t meet the criteria of the should be’s above. However, this might be a subset of a goal that will enable you to achieve the big one.

• too easy and require little effort.
• set in concrete and non-negotiable. Be prepared to re-assess your goal and your reasons for achieving it. Don’t suffer needlessly and struggle to achieve a goal that will adversely affect you, your family and your friends.
• detrimental to your health.

Once you have decided your goal ask the following questions to clarify your reasons for selecting it:

• Why do I want to achieve this? This could be any reason from giving you the motivation to get out of bed in the morning right up to achieving fame and fortune.
• How will I benefit from pursing this goal? Will the reward justify the time and money you will need to commit to succeed? If your goal provides the opportunity for self-improvement then the answer has to be yes.
• How will I know when I have succeeded? Have you set a definite finishing point, target or time limit? Can it be measured?

When you are satisfied with your answers write down your goal and then underneath add ‘How I am going to achieve this?’ This will include steps to take you closer each day to your ultimate goal. List things that need to be done in preparation such as:

• buying new kit, research, finding useful sources of information/ advice, getting professional help, joining a sports club and getting a check-up from your doctor

Be sure that each step on your action plan is clear and contains just one action so you can tick the box when it’s done. Be methodical about your preparation and do not be tempted to rush straight into your training, the well known business mantra is just as applicable here – proper planning prevents poor performance! A good plan also helps you keep your mind focused on the task in hand increasing your chances of success. When you do achieve your goal you can also take satisfaction in your planning and application of that plan. You may wish to promise yourself a reward on successful completion but do make it relevant to your long-term goals. A weekend in Chicago to run the marathon would give your motivation for running a shot in the arm, whereas an all-you-can-eat meal on reaching your target weight would obviously set you back into bad habits. However, if you have chosen an appropriate goal and planned accordingly, the experience of the journey and achievement in itself will mean more than anything – although it’s nice to have some icing on the cake!

How to achieve your goal
At this stage all you have in front of you is a sheet of paper with your goal at the top and listed beneath your individual steps to get you there. Put this in a place where it can be seen. You may need to return to this on occasions when things may not be going too well and your motivation has taken a knock.

In addition to this important record keep a diary of your progress and include:

• what you did you set out to do
• what you actually achieved
• how you felt
• what you learnt

The last point is crucial to achieving your goal. Be flexible and learn from your experience. If something doesn’t appear to be working, don’t try any harder using the same approach. If banging your head against a brick wall isn’t working, don’t bang it harder!

Be prepared to change your approach, method and technique is you feel you are getting nowhere fast or it’s starting to hurt. There is little to be gained from injuring yourself in the pursuit of a goal that is meant to improve your quality of life.

If your enthusiasm dips, return to your goal sheet and training diary to remind you of your objectives and the passion you felt when starting out. As you draw nearer to your goal start planning ahead for your next self-improvement activity. I always find this helps with the final stages as you can start to see yourself moving onwards and upwards towards a higher achievement.

About The Author

Roy Palmer is a teacher of The Alexander Technique and has studied performance enhancement in sport for the last 10 years. In 2001 he published a book called 'The Performance Paradox: Challenging the conventional methods of sports training and exercise' and is currently working on a new project about The Zone. More information about his unique approach to training can be found at http://www.fitness-programs-for-life.com.

Mr. May: Thor Knai

Mr.May:

Thor Knai
interviewed by Gene Marie

“I won’t stop until I’m a household name... And that is when my real work begins. That’s when I have the power and influence to inspire people to change or strive for excellence in themselves.”

Introduction
Hi, I’m Thor Knai. I’m currently working with Models International Hong Kong! But that will change when my current contract is done. I’ve encountered sort of a problem relating to how to introduce myself to new people actually, I’m so many different things! I’m sure others feel me on this one. You have to analyze what info is important and what’s not depending on the unknown person. For the sake of this interview though: Hi, I’m Thor Knai, I’m 23, I’m currently modeling and acting in Hong Kong and China.

Tell us about your modeling acting assignments?
There’s a lot of catalog work being shot in China, which is mostly what I’ve done here so far. I also did a KFC commercial in Hong Kong which was fun (except I had food poisoning) and this coming week I’ll be flying around to three different cities in China for more catalog work. Before China I was in London for three months, which was great for both aspects of my career, did a commercial for Hell’s Kitchen, a stint on Project Runway (with Kelly Osbourne, not Heidi Klum), some print work and quite a bit of acting actually, mostly in pretty decent short films, but some feature work too. Good times!

What are your personal as well as professional interests?
Both professionally and on a personal level I try to stay in shape, work out, run, do some martial arts etc. It’s pretty easy to do when I tell myself I’m actually getting paid for it, which is true, indirectly. Personally I’ve always been heavily into fantasy, the sword and sorcery stuff. I love Lord of the Rings, I read a lot of fantasy books like G. R. R. Martin, R. A. Salvatore, R. Jordan (RIP). I have to admit I still play D&D with my friends back home in Norway where I’m from whenever I go back for a week or two between contracts. My main professional interest is acting, and I’m working towards a celebrity visa to the states this spring so I can return to my “people” there and continue where I left off last year. Needless to say I watch a lot of movies too, which is also indirectly part of my job. My ambitions are high.

Before you were a model/actor what did you do?
I was a soldier. Mechanized assault infantry. In Norway they are called “Storm” units. I was in the army for two years, 7 months of which I spent in Afghanistan as a NATO peace keeper. Norway is F’ing cold, and Afghanistan in summer is F’ing hot with 90 pounds of gear on, trudging around the muddy streets. I got to test my limits, and go beyond them. Very valuable experience because nothing I do now is ever really hard in comparison. Nothing quite as scary, quite as exhausting, or requires as much patience. Nowhere I live has worse living conditions, or equally screwed up sleeping patterns. I never have to work with people I loathe for quite as long anymore. Life is great now. Totally amazing. Unfortunately it gives me very little patience with people who complain about stuff without any shred of perspective on how lucky they are.

Who or what are your influences? Who or what encourages you to be successful?
Several things. First, I always wanted to be lots of things, like a soldier, policeman, archaeologist, scientist, pilot etc. and at some point I realized the only way to do all is to act. Second, Norway has never had a successful international male actor, I intend to be among the first, if not the first. I also believe that breaking the ice in Hollywood for a relatively normal Norwegian guy with no ties to the US is among the toughest challenges I can take on. I live only once, so I’m going to shoot high and hard on my first time through! Third, and most importantly, I was always very inspired by certain movies to be a better person. I learned some good values, and I want to do the same for others. Inspire them like I was inspired. And to tell a great story. I love that.

How were you exposed to modeling?
I was going to get my headshots done for acting in LA, but the photographer insisted that I should try some fashion shots too. I thought he just wanted more cash, but I didn’t mind. They turned out great. I’ve never had to pay for pictures ever again and with some self-promotion online and my personal website www.thorknai.com, it didn’t take long until I was approached by modeling scouts. It took off from there. Now I’m with agencies all over the place!

What’s the life of a model/actor?
Staying in shape, taking care of your skin and body and your skills. Communicating efficiently with your scouts and agencies. Castings, go sees, auditions. Working a couple of days a week, shooting or filming. Being nice to the clients to build a strong client base for more work in the future. Keeping your book, reel, resume and promotional materials updated. Doing interviews for magazines. Going to the right parties. Meeting and getting to know the right people. Acquiring new skills to increase your work base. Going to acting classes. Watching movies, finding inspiration for new poses. Looking at how others more successful than yourself do their jobs and learning from that. Know what’s going on in showbiz. Planning where your next contract is going to be. I’m sure I’ve forgotten a lot of things. It’s definitively a full-time job. I believe your chances of success are increased dramatically if you treat it like one.

What’s the best part of being a model/actor?
To do what I love and get paid for it. No two jobs are the same. Meeting a lot of interesting people who are passionate about what they do. Traveling to places I wouldn’t normally go to work. Watching my career take shape. Hanging out with beautiful people, almost everyone with an interesting story to tell. And I love to be a part of creating someone’s vision and making it come to life.

What occupies your time when you are not modeling or acting?
I’m very focused, so most of what I do is somehow related to one or both. However, since being an actor means being alive and acquiring new skills, that means almost everything. I play role-playing games. I party, which is officially called “networking”. And i try to get a glimpse a part of the place I’m at or the country I’m in. Suck up some culture. I try to spend most major holidays with my family. The support of my family and old friends is important to me.

What is your diet and workout like in and outside the gym?
Personally it seems to be true that if I work out enough (meaning almost every day for about an hour) I can pretty much eat whatever I want. Especially if I only eat a little of it. I always try to eat a lot of protein as it helps rebuild muscle and takes away the feeling of hunger better than other food types. I’m not worried about fat, more so with carbs from sugar, especially refined sugar. But on days I know are going to be high activity, or I’m working, I specifically go for the sugar to keep my blood sugar and energy levels high. I have to admit I eat a lot of fast food. Because it’s fast and cheap and easy, and something like chicken mcnuggets is actually not that bad for you. I try to stay away from fries and soda, and suddenly McDonalds is perfectly acceptable. I prefer to eat at Robeks or Subways for fast food though. Always loved those two. My work out regime consists of focusing on either arms or core on alternating days and then doing cardio on the days between, or something else that’s fun and requires using my body, like hiking, or soccer. Oh, and cereals for breakfast every day, the healthy kind.

What is your favorite exercise?
Exploring new places on foot by hiking or running. Or doing sports with my friends for hours and hours. When you’re having fun time flies and suddenly you’ve burnt 3000 calories. But since I travel a lot much of my work out is solitary or in pairs.

What is your favorite food to eat?
There’s this kebab thing that immigrants in Norway brought with them and perfected for fast food distribution. Perfect mix of sauce and beef and salad in pita bread. I’ve never seen it anywhere else. In the states I’d have to say a huge smoothie from Robeks, with protein, metabolism and energy boosts. I love Robeks.

What are your biggest goals in life? Do you have a life philosophy or a motto you live by?
Life is what you make it. You create your own reality and very often you are what you think you are. People have a lot more power over the course their life takes than they may think. I am very ambitious. I won’t stop until I’m a household name with my own star on the walk of fame. And that is when my real work begins. That’s when I have the power and influence to inspire people to change or strive for excellence in themselves. That’s when I have the financial ability to support important issues, and bring attention to things I believe in.

What’s next, what are your future plans?
Thor: Next is completing my modeling contract in China, getting my work permit in the US and setting up base again in Hollywood. I’ve already got the place lined up, my manager is expecting my return and agencies are waiting for me to sign with them. Then I pound the streets with modeling as my so called “day job”. I may go off modeling during off-season in LA to make money and return for the pilot seasons, but hopefully I can stay in LA an concentrate fully on breaching the market there. That’s a slow process unless I get very lucky, but at least I’ll be doing what I love. As long as I can live off of my own earnings I’ll keep doing that for as long as it takes.

What is something most people don’t know about you?
I’ve experienced love at first sight. Literally. It’s an awesome feeling, and it’s even better to know that such phenomenon actually exist. I have never seen her again, but now I know it’s possible, and I probably won’t be in a relationship until I experience it again. I’ve been single for three and a half years now, so I’m hoping once I return to LA, it won’t be to far away.

Your life is what you make it. I’ve been very fortunate but I still believe it’s universally true. Believe in yourself, if you don’t, why should anyone else? Watch movies like “What the bleep do we know?!” and “The Secret”, they are very inspirational. And then comes the disclaimer; be realistic. If there is no progress, don’t keep doing what you’re doing, change your approach.

Thor Knai Links:
www.ThorKnai.com
http://www.capelondon.com/model/thor+knai
www.myspace.com/realmofthor
www.facebook.com/profile.php?id=509856770
www.spotlight.com/9817-9059-3496
www.starnow.com/thorknai
www.shootingpeople.org/profiles/ThorKnai
www.nowcasting.com/actor/popup/viewactor.php?actorID=thorknai
www.modelmayhem.com/member.php?id=367881
http://nextmodelmen.typepad.com/next_model_men/2007/11/thor.html
http://expressmen.blogspot.com/2007/11/thor-knai-at-expressmen.html

Photographer:
Pics by gaz

Why Aren't You Using Online Fitness Coaching?

Why Aren’t You Using Online Fitness Coaching?

by: Gary Matthews

If I were to tell you that you could burn away as much fat as possible by sitting at your computer twiddling your fingers and toes, would you believe me? Well I sure hope you don't!

However, losing weight in the confines of your own home at your computer is not only possible, it's a reality. What I mean is that you can use the advice that's given to you through online fitness coaching to pursue a more productive way of burning off undesired fat and reach your fitness goals.

Any program, no matter how difficult or time consuming takes EFFORT. Through online coaching, anyone can receive the advice and the motivation to put 100% effort into their fitness goals. The end result whether its weight loss, toning, and muscle gain can be achieved with certainty.

It's all about saving time and money!

If you can imagine yourself with a personal trainer at the gym, receiving face to face advice, and helping you out physically with your exercise routine. Then by all means sign up to one of your local programs and off you go! There's nothing wrong with having your own personal trainer.

But the down side is that these expert trainers cost money. Some can charge $150 per hour, and many find this service so expensive to the point where their wallets are paper-thin and overdue bills are pilling up!

The cost each type of personal training (offline - meet your trainer type) varies with different levels of service and convenience, let's investigate some of these services on offer.

Personal training in a health club:
This has to be the least expensive due to the fact that you're already paying the club a membership fee. You could be stuck with long cues for equipment let alone the discomforting stares of fellow exercisers.

Working out at home:
With a personal trainer, this can obviously be the most convenient provided you have some equipment at home. You might find yourself walking to the bank more often with the higher rates these "come to your home" types charge.

Private training studio:
If you've accepted the invitation for personal training at their studio, chances are you'll be paying fees that would fit into the "pricey" category. Location is also another factor; if the studio is located further away than you can walk then it may not be convenient for you.

Furthermore, if the personal trainer has a busy schedule, you may not get the appointment times you had hoped for.

Although location and price can be inconvenient, there's no doubt that this method can be the most effective way to exercise. Sometimes, it's a case of confidence and personal preference to avoid certain situations, which may leave you embarrassed, confused or bothered.

For example, many have been pushed into taking advantage of the local gym's personal trainers. In terms of the convenience factor, it's a plus if you've signed up for a lengthy period. But you might find that sweating and stretching in front of hundreds of people just isn't your thing! Many people just can't stand that.

Diets and Personal Training are alike!

The truth has to be told here. People who start an exercise routine (with or without a personal trainer), only half will continue this good habit for long-term. The rest will have thrown in the towel within 6 months.

How surprised would you be to find out that old habits are repeated when you stop personal training?

This obviously varies from person to person but the lack of trainer support can sometimes render a person lazy to the point where they neglect their fitness... because for many it's the external motivation that provides the will to exercise and reach their goals in life.

Online fitness coaching can provide a very similar service to traditional personal training, and the costs involved are usually much lower and much more affordable for the general population.

In many situations, online consultation can be an excellent service if the trainer can deliver the right amount of motivation and supporting advice to the client. This can be seen in the case of weight loss, where many clients find weight loss a difficult task due to lack of confidence.

There are always that bunch of people who will shy away from a personal trainer because of misconceptions and stereotypes. They may fear loosing face having to hire one or be under false impression that trainers are just for athletes or bodybuilders.

This is far from the truth - a supporting hand from a trainer can go a long way for many wanting to slim down or improve their fitness levels.

Online coaching really excels when the trainer acts as a mentor and plays a supporting role to dissolve misconceptions and stereotypes about people's inability to achieve the results they're after.

Let's go through some of the benefits that can be attained using online coaching:

• Personal coaching no matter where you or the trainer are located around the globe can help you develop the will and motivation to exercise.
• Save money on travel expenses and expensive personal trainers.
• You can exercise when you want discarding the need for timed exercise appointments
• Where self-motivation fails, online training can provide enough support to stick with a homemade program.
• No need to workout at a specific place designated by the trainer, take control over your workouts at home, at the gym, at work or on the road.
• Sit in the comfort of your own home on your computer to receive coaching and advice
• Have your training questions and problems answered with educated responses, promptly and confidentially via email.
• Allows for tremendous flexibility, especially for those who travel.
• Allows privacy for those who are intimidated by "public" personal training, such as people who don't feel comfortable with their bodies.
• The American Council on Exercise asserts that online training is an effective supplement to working one-on-one with a qualified trainer.

As you weigh down the benefits of online personal training, you'll find that each method will give you substantial results provided that YOU are willing to put 100% effort into your exercise & dietary program.

Personal trainers can't do all the work for you, but they can guide you in the right direction to the point where you can observe results in weeks not years.

Whatever the interest, the choice comes down to you. Whether you're comfortable just working out with a friend, willing to spend money to see a personal trainer, or find opportunity with an online trainer, the achievements you make will be proportional to the time you put in.

About The Author
Gary Matthews is the author of the popular fitness eBooks Maximum Weight Loss and Maximum Weight Gain. Please visit http://www.maximumfitness.com right now for your 'free' weight loss or muscle building e-courses.

The Necessity of Cardio by Dane Fletcher

The Necessity of Cardio

by: Dane Fletcher

Call it cardio, call it aerobics, call it whatever makes you feel more comfortable, but don’t avoid the inevitable: Every human being needs this variety of movement to be a part of their lives in order to function and be healthy.

We live in a weight conscious society, to be sure. The better a person looks externally, in clothes, naked, half naked, or anything in between, the more successful that person is deemed to be in the scheme of exercise and fitness. But looks can be deceiving.

Sure, cardio is the bodybuilder’s middle name-the key to the kingdom of ripped. But the truth is, cardiovascular exercise is probably one of the most misunderstood, under-utilized, over-utilized tools in the workout world. It is truly one of the greatest conundrums within the realm of fitness. And here’s another tip: Those who swear by it, may not even know why they swear by it.

Here are the pay-offs… and they are undisputed:

Cardiovascular exercise can burn calories at a rate between 8 and 30 calories per minute. That’s a lot of glazed donuts!

When engaging in cardiovascular exercise 5 times weekly, one can eat between 25% and 30% more calories and maintain or lose weight.

Cardiovascular exercise whips the heart muscle into great shape, increasing oxygen capacity within the bloodstream by up to 20% within just 3-4 months.

Cardiovascular exercise seems to melt fat off the body when combined with a good diet, and a regular program of resistance training.

These are all true, undisputed facts that no one can refute. They are the promises of diligent workouts on apparatus such as steppers, treadmills, stationary cycles and elliptical trainers. But is this the end of the story? Or is there more to cardio workouts than first meets the eye? You bet!

How to Determine Your Various Heart Rate Zones and Why You Should
There are four main training zones within the cardiovascular exercise category and each carries with it some very specific criteria and results. The reason one must familiarize himself with each zone is to avoid making crucial mistakes that could affect physical outcome. That’s because within each training zone subtle physiological effects take place to either enhance or jar your level of fitness. Knowing where you are at all times will garner the desired effect.

The Recovery Zone/ Weight Control Zone
Training at 60% to 70%

This zone develops basic endurance and aerobic capacity. The advantage to working out in this zone is the fact that you will be burning a lot of body fat and will likely lose weight as a result. You’ll also be reenergizing your muscles with glycogen that has been spent during fast paced resistance training workouts. This replenishing is a part of recovery and is the most valuable zone for most people as a result.

The Aerobic Zone
Training at 70% to 80%

This zone will help develop your cardiovascular system. The body’s ability to transport oxygen to, and carbon dioxide away from, the working muscles can be developed and improved. As you become fitter and stronger from training in this zone your capacity for longer sessions increases. Though you’ll receive some benefits of fat burning, it’s mostly improved aerobic capacity that will be your reward by training in this zone.

The Anaerobic Zone
Training at 80% to 90%

Training in this zone will develop your lactic acid system. In this zone your own aerobic threshold is found. During training in this heart rate zone, the amount of fat being used as the main source of energy is reduced and, instead, stored glycogen is the main fuel. This glycogen is stored in the muscle. Burning glycogen for fuel creates lactic acid (the "feel the burn" chemical by-product). Once the body can no longer remove the lactic acid fast enough to continue contraction, the anaerobic threshold has been reached. It’s possible to train through this to increase your ability to deal with lactic acid for longer periods of time, but this takes some guidance.

The Red Line Zone
Training at 90% to 100%

This zone is only possible for short durations. It trains fast twitch muscle fibers and has its use for strength and endurance athletes. This should only be used during interval type training where sprints are indicated to increase strength, shape and density of muscle. It’s also only for the very, very fit.

Resting Heart Rate
It’s very easy to determine resting heart rate (RHR). Find somewhere quiet, lie down and relax. Position a watch or clock where you can see the second hand. After 20 minutes remain where you are, and without sitting up or jarring your body, take your pulse rate (beats/min). This is your RHR. If you have a heart rate monitor, even better. After 20 minutes, check the rate. As you become more fit, your heart becomes more efficient at pumping blood around the body. As a result you will find your resting heart rate gets lower so you will need to check your RHR on a regular basis to adjust values in other areas.

Calculation of Zone Values
There are a few methods by which to determine all of these values. Some say the age-based is the easiest to understand and doesn’t require exceptional math skills. However, it is also one of the least accurate because it supposes that everyone of the same age has the same Max HR, which is untrue. Conversely, the Max HR method is probably the most accurate because one finds zones based on actual testing.

Age Based Method For Determining Max HR

MEN: Subtract your age from 220

WOMEN: Subtract your age from 226

Experts agree that you should drop one point off your MAX HR for each year after you determine this number.

EXAMPLE:

If you’re a 35 year old man, your MAX HR will be = 185

When you turn 40, your MAX HR will be = 180

MAX HR Method For Determining Max HR

Warm up, then run for at least 15 minutes at fairly high speeds. Towards the end, increase your speed as hard as you can and as long as you can, then check your monitor to see where your heart rate is. This is your maximum heart rate. Keep in mind that, until you become more fit, you should adhere to the "Age Based Method". The MAX HR method is for people who are fairly fit to begin with.

The calculation of a zone %, is performed in the following way:

Subtract your RHR (Resting Heart Rate) from your MHR (Max Heart Rate - after testing). This is your working heart rate (WHR)

Multiply the desired zone percentage % by your WHR

This calculated percentage your RHR = BPM

Example : The athlete’s MHR is 180 and his RHR is 60. Determine the 70% value:

How Body Type Affects Cardio Choice, Duration and Frequency
This is a big debate and one that is never talked about in mainstream publications simply because it isn’t as important to people as talking about results-namely: fat loss. But for those athletes, bodybuilders in particular, interested in preserving muscle gains while losing body fat, it’s an absolutely fascinating topic and knowing what you are can be your best weapon against fat and muscle wasting.

Are you an Ectomorph, Endomorph or Mesomorph?
Feel like you’re in a foreign country and you don’t speak the language? Here’s how the body types break down:

Ectomorph - Long, lean, hard gainer of both muscle and fat. Often very underweight in childhood and in teen years. Will never have the Arnold Schwarzenegger look.

HARD GAINER/ EASY LOSER
Mesomorph - This is the ideal body type. Athletic with a good balance and ratio of muscle and body fat, even distribution of fat, and round muscles bellies that develop easily. Metabolically, this type is most gifted.

MODERATE GAINER/ MODERATE LOSER/ ATHLETIC
Endomorph - Heavy set, uneven distribution of body fat, fat to muscle ratios that can border on obese. Often heavy as a child or as a teenager, which continues into adulthood. Can be predisposed to metabolic disorders such as thyroid deficiency, and diabetes.

EASY GAINER/ HARD LOSER

Muscle Fiber Type:
How Type Affects Ability to Perform Cardiovascular Work

Skeletal muscle fibers vary in size and contraction ability. Typically, they are referred to as fast twitch or slow twitch fibers / red or white fiber. Each type contracts with different velocities, depending upon their ability to split Adenosine Triphosphate (ATP). Faster contracting fibers (fast twitch) have greater ability to split ATP, slower contracting fibers do not have this same ability. Fiber types vary with respect to metabolic processes used to generate ATP, in terms of their individual thresholds for the onset of fatigue, and their structural and functional characteristics.

Type I Fiber - Slow Twitch
(High Aerobic Capacity / Endurance Athlete)

Called slow twitch or slow oxidative fibers, this type contains large amounts of myoglobin, many mitochondria and many blood capillaries. Because of this, they are also referred to as RED fiber. They split ATP at a slow rate, have a slow contraction velocity, are very resistant to fatigue. An excellent example of the Type I Fiber muscles would be the postural muscles of the neck.

Type II Fiber - Fast Twitch
(High Anaerobic Capacity / Strength Athlete)

These fibers, frequently referred to as fast twitch (glycolytic fibers) contain a low concentration of myoglobin, very few mitochondria, few red blood capillaries and large amounts of glycogen. Type II fibers are white, and are geared to generate ATP by anaerobic metabolic processes. Because they are not able to supply skeletal muscle fibers continuously with sufficient ATP, they fatigue rapidly, split ATP at a fast rate and have a fast contraction velocity.

So why does all of this matter? While you may be the type who just wants to get on a treadmill without worrying about which type of muscle fiber predominates within your musculoskeletal system, it pays to know your body. Certainly, no one needs to worry about this stuff, but when it comes to doing right by your body as an athlete, the predominating fiber type matters very much!

In fact, both body type and fiber type really dictate how much you can and cannot do. The good news is, you may be doing far too much cardio training for your body type or fiber type and may be able to lighten the load and enjoy a leaner physique with fuller muscles. Without this information, you’ll never know.

Too Much of a Good Thing?
Is there such a thing as too much cardiovascular training? You bet! In fact, most people over train their bodies in this area far more than in the area of weight training. This affects metabolism and the body’s ability to store fat in the future, how it will be distributed, as well as hormonal balance within the body. Too much of a good thing can oftentimes throw the entire apple cart off kilter.

More Than One Way to Skin a Cat
Intensity - When you walk the treadmill, is it always flat or do you elevate the platform to make your workouts more difficult and intense? Do you walk stairs, flexing your legs and butt throughout, or do you occasionally run them? Intensity is one way to increase the amount of benefit you get from a cardio session.

Duration - Most people increase the number of minutes they do in one session until, fairly rapidly, they are doing over an hour per day! This won’t last and will burn you out. Try some of these other techniques before resorting to increasing the duration you spend on the stair stepper. Remember, two sessions per day, of shorter duration, are better than one long one.

Frequency - Try varying frequency. One week, do five sessions of cardio. During the next week, do just four. Others play around with this variable by doubling up on cardio sessions in one day and dropping a day in between. Make sure to decrease the time you spend in each session. Your body will continue burning fat long after each time on the cycle.

Intervals - Do you do interval training in the midst of one cardio session. Try doing distance running for 10 minutes, then sprint for 2 minutes, run distance for another 10, then end with an all-out 2 minute sprint again, followed by a 10 minute cool-down walk. Not only will this increase intensity, but you’ll knock out at least 2 different training zones and increase benefits of that session by a minimum of 50%.

Type - Don’t always opt for the treadmill or stationary bike. There are many pieces of equipment out there and you should vary the type of cardio you do. For that matter, don’t always do cardio in the gym. Vary how and what you do and, at the very least, you’ll remain fresh mentally and stave off burn-out!

Time of Day - Some swear by doing cardio on an empty stomach for maximum fat burning activity. But others say that this is the worst time… when the body is most apt to dip into muscle stores (glycogen) for its energy source. Do what feels right to you. Put it in perspective: Cardio at 8pm is better than no cardio at all if you’re trying to shed pounds.

What’s right for you? Well, that’s for you to decide now that you’re armed with information. The key to just about anything is being moderate. Just because you discovered a ‘treasure trove’ of fat burning tools doesn’t mean that your body will respond to the ‘more is better’ credo. In fact, see how little you can get away with doing, and build slowly from there. Less is always more.

About The Author
Dane Fletcher is the world's foremost training authority. He writes exclusively for GetAnabolics.com, a leading online provider of Bodybuilding Supplements. For more information, please visit http://www.GetAnabolics.com

How To Grow an Awesome Back

How to Grow an Awesome Back
Author: Rico Connor

Writing is one of my favorite things in the world. I love to impart knowledge to people who are truly looking to sort through the maze of misinformation out there on health and fitness and learn how to achieve optimal health and enjoy a much higher quality of life. Trust me people. You will enjoy everything in your life better when you are healthy. Give yourself the gift of good health!

In this article I am going to tell you exactly what I do for my back. I do four exercises on my back day.

1) Machine Shoulder Shrugs
I get a tight grip on the handles and keep my arms straight and imagine they are bars. Standing straight up and holding the grips with my arms straight down at my sides, I shrug with my traps to lift the bars up as far as I can. I do not try to pull it up with my arms. All of my focus is my traps doing the work. Then slowly lower bars and relax your traps and repeat.

2) Machine Close Grip Row
The machine makes you assume the proper position. Sitting down and bracing your chest against the pad, reach forward and grab the handles. Keeping your back straight use your back muscles to pull the bars toward your midsection. Once again do not use your arms to the handles. Bring to your body then slowly let bars return to starting position and repeat.

3) Lower Back Machine
Sit in machine with knees bent and feet on platform, back resting against pad. Smoothly and slowly push back the back pad with your rigid back to the full range of motion of the machine. Slowly let the back pad return to original position and repeat.

4) Cable Machine Wide Grip Pulldown
Sit on the bench and reach up and grab bars with a wide grip. Use your back to pull the bar down in front of you to your chin level. Once again think of your arms as bars. Slowly let bar raise up until your arms are extended fully again and repeat.

I use an advanced pyramid routine, 3 sets pyramiding upward in weight for each exercise, with the corresponding number of repetitions decreasing. I also switch the order of the four exercises each week to keep my muscles shocked into growing.

Example: 1st set 3 plates a side for 12 reps
2nd set 4 plates a side for 10 reps
3rd set 5 plates a side for 8 reps

To maintain progress and strength in any weight training program, each muscle group should be worked out at least once a week. It is important to work out all of your muscles each week, not just certain ones. When you start a weight training program, there will be a trial-and-error period where you will learn what poundage to use for each exercise. No matter what your goals, your resistance should be such that the last repetition of each set is all you can do. As a general rule of thumb, you should exhaust the muscle after performing ten to twelve repetitions of one exercise. If you do not, then you should increase the weight. Learn the correct weight for you.

The gym is not a contest to see who can throw around the most weight and impress people. It is about using the right amount of weight per exercise to make your body grow and to build lean muscle and burn fat. Learn the science of weight training and really make your time in the gym as productive as it can possibly be!

Article Source: http://www.articlesbase.com/muscle-building-articles/how-to-grow-an-awesome-back-300362.html

About the Author:
Rico Connor is a 53 year old self-taught health and fitness expert, author, bodybuilder, and business entrepreneur. His web site is http://www.totalhealth4life.net features his eBook: Total Health For Life, Mind & Body, What the Diet and Fitness Gurus Forgot to Tell You

Core Training For Serious Size

(model: Zachary Chitwood...past man of the month)

Core Training for Serious Size
by: Dane Fletcher

Don't think you're any different than your buddy in the gym who still idolizes Arnold and keeps an ongoing yearbook of articles about the "Austrian Oak" tucked inside the drawer of his bedside table. Okay, granted, you may not be fanatical about it. It isn’t likely that you’re on the FBI’s current stalker list - yet.You may just religiously comb the pages of the latest bodybuilding ‘zines to find the freshest front double biceps shot of your "secret" hero. Innocent enough, but are you a fan, or an idol worshiper willing to do anything to have what the pros have?

Something is drawing you back to that sweaty, smelly dungeon you call a gym. We know it isn’t the juice bar that catches your fancy, because there isn’t one unless you count the spit on the floor. It’s not the gleaming chrome equipment either, because you can’t admire your reflection in standard issue black iron. So what is it? Somewhere in that psyche of yours is a guy who still gets starry-eyed every time he sees rippling mounds of muscle flexed into eye-popping, striated, rocky-ass-quarries of solid stone!

You might be too embarrassed to admit it in front of that macho group of friends you’ve worked so hard to hand pick, but lurking in that still-too-newbie body is a guy who’ll put the gym before a job, a leg day before a season finale of "The Sopranos" AND a grueling back workout before any thought of group sex with the Swedish Lawn Bowling Team! (Now we KNOW you’re sick!) BADA BING!

Whether it’s the packaged balance of Chris Cormier, the impressive density of Jay Cutler, or the sheer volume of Ronnie Coleman, the point is, you’re not a pro but you secretly wish you could look like one - even for a day. And that’s precisely how you train.

Why not? After all, that’s the advice that you’ve been reading, eating, breathing, and sleeping... since you picked up your first "Muscle-Book." What writer doesn’t tell you to train like your favorite superhero friends? Truth is, you’ve practically been forced into it! There’s Dexter over here, telling you to train arms using his routine, Orville pleading with you to train legs until you puke, Paul screaming at you like a workout partner from the pages of some magazine, telling you that big chests only come to those who finish all their sets to failure. What else can you do, after all?

Well, mimicry may be the sincerest form of flattery, but in this case, following a pro’s workout when you’re still developing a base is thwarting your potential as a bodybuilder, and creating a mistake that you may not be able to easily correct in the future.

If you’re using an advanced routine within the first few years of your bodybuilding training career, then you’re definitely not building the right foundation, and may not be building much else. What’s more, you’re opening yourself up to injuries that can and will crop up eventually as a result of the structural vulnerabilities that you are creating today.

The first few years of your time in the gym need to be spent focusing on different aspects of training than what someone like Schlierkamp or Fux may focus on when they train. Remember, you never saw them when they first started out. If you ask them, they’d probably confirm for you that the workouts they currently use are in no way recognizable in relation to the ones they first used.

Okay, sure, mistakes are inevitable, and they are an invaluable part of finding your way around in the gym. Anyone who doesn’t advocate making mistakes hasn’t really achieved anything in their life. It’s through mistakes that we can see our paths more clearly. Trust me, no one is calling you a jackass for doing what, on the outside, makes sense. Taking expert advice is the most logical thing to want to do. Patterning oneself after those who are successful makes the likelihood of your success all the much greater. But when "success gurus" were busy thinking up quotable phrases, they forgot to tell you that there is a logical progression to everything.

Everyone Has A Beginning - Humble or Otherwise
The only problem with taking random expert advice is that it’s just that - random along a scale of time that no one but that person can really reference! Who knows for sure where the path may have begun for their idol? His advice can only be as meaningful in your progression as his beginnings may have been to him. Maybe your idol had a gang of muscle from other sports, and genetics to die for, before he ever crossed over to bodybuilding. Perhaps your hero was a pencil-necked geek who trained with chrome dumbbells for the first year or two of his time in the gym. You just don’t know. And since the task is to know where that beginning is, in order to make sense of pro training advice, you can see that it becomes complicated. Neither Rome, nor Ronnie Coleman, were built in a day! Remember that and you’ll never go wrong.

So STOP training like you are stepping on to an Olympia stage tomorrow, and head for the CORE.

"I SACRIFICED IT ALL FOR THE CORE"

No doubt we’ve all heard the phrases: "core exercises" and "compound movements" as well as the term "basics" all the time in bodybuilding magazines. We ignore them because those phrases and terms are for the other guys... the pathetic ones who don’t have the genetic potential that we have. Right! Well, they DO apply to all of us!

About The Author

Dane Fletcher is the world's foremost training authority. He writes exclusively for GetAnabolics.com, a leading online provider of Bodybuilding Supplements. For more information, please visit http://www.GetAnabolics.com.

Top Ten Steps For Massive Pecs

Ten Steps For Massive Pecs
by Dane Fletcher

Anyone who has spent a few years in the gym can probably show some pectoral development. However, to earn that massive set of Arnold-like pecs, you have to go further, train harder and stay more focused than the rest. Here are six key steps to developing a successful pec strategy

1. Stay Focused

Some guys train hard and disciplined, but decide to take a month or two off during summer. Then they come back to the gym and realize they’ve lost their gains, so they train their asses off again, until that Christmas party and the new girlfriend derails them for another couple of months. Then they come back, realize they’re back to square one and they’re off for another cycle of training and subsequent breaks. That won’t cut it. Consistency is a requirement for bodybuilding success, and pec training certainly is no exception. You need to stay focused on your long-term goals, come hell or high water (or summer, or a hot new girlfriend, or whatever.)

A good trick for staying on track is to review your training log every 3 months and make note of the poundages/reps you do on a separate sheet. Next, measure your flexed chest and make a note of the exact number. If you’re serious, a Polaroid snapshot can be helpful too. Why not a monthly log review? That would be too frequent – a bad day or a cold could jumble the numbers. However, with a 3-month snapshot you get a more reliable status report on how you’re progressing. This serves the dual purpose of reminding you of your long-term goals and providing valuable feedback on whether your training works or not. If you’ve added 30 lbs to your regular 8-rep bench press and you’ve gained an inch, you’re doing something right and will think twice about deviating from course. On the flip side of the coin, if you’re lifting the same weights and have the same measurements as 3 months ago, it’s time to take a good look at what isn’t working. Here you can go back and see what worked in the past, when you DID make gains.

2. Avoid Injuries

Injuries can throw the best and most well planned strategies right out the window in a matter of seconds. Rip a shoulder joint and see how much benching you’ll do in the following 6-12 months, and let’s not even talk about the atrophy you’ll have to make up for. Let’s face it: balls-to-the-wall, Hardcore training is one thing, taking unnecessary risks to flatter ones ego is another. Sure, as a serious bodybuilder you have to walk the line of insanity on a daily basis, but your objective should always be to stimulate your muscles as much as possible while subjecting them to as little risk of injury as possible.

That doesn’t mean training like a wimp. You still need to push yourself out of the comfort zone each and every workout, and you still need to use heavy enough weights to trigger growth. However, there are certain steps you can take to decrease the risk. First off, don’t skimp on the warm-up. You need 10 minutes on a treadmill, bike or stepper to get your blood flowing and get the body ready. Secondly, do 2 light sets and stretch thoroughly before your first working set. Thirdly, avoid one-rep max benching. If you’re already big, you don’t need to prove anything – just go about your business of getting even bigger by keeping your reps in the 6 to 10 rep-range, occasionally going perhaps as low as 4 reps without cheating. Last but not least, be attentive to strange joint pains. Muscle pain is what bodybuilders thrive on, but a shooting pain where the muscle ties in with the bone is a red flag that shouldn’t be ignored. Remember: Resting for a week now, is better than spending months waiting for a full-blown injury to heal.

3. Trigger Growth

As the late Mike Mentzer explained in his books about Heavy Duty, the key to effective weight training is to trigger growth without draining the energy needed for recovery. Granted, his high intensity principles may not be for everyone, but it is important to recognize the fundamental truth in what he said. You go to the gym because you want results, not for the joy of spending hours wearing down gym equipment. In a nutshell, you want to do fewer and more intense sets.

In a perfect world you can get adequate stimulation with a single set of the kind of heavy, explosive load that makes the fast-twitch fibers jolt. In reality, 2 sets are more likely to do the trick. Doing 3,4 or even 5 sets should be pointless if you did the job right in the first 2 sets. If you didn’t manage to trigger growth when the muscle was fresh, what makes you think you’ll achieve it now that you’ve banged out 4 sets and are starting a fifth? Worse yet, knowing in the back of your head that you have a ton of sets ahead of you may unconsciously cause you to hold back during the first, truly crucial sets.

4. Review Your Nutritional Intake
As a serious bodybuilder, you eat plenty of protein, take all your daily vitamins and probably have a vast array of supplements lined up on your kitchen counter.

But do you get enough carbs to fuel your brutal workouts? Carbohydrates are your primary source of energy, and if you run low before the end of your workout not even the steeliest determination can keep you going at full strength.

To ensure a reliable supply of carbs, make sure to get at least 100 grams of complex carbs 60-90 minutes before your workout, preferably with some protein and fiber. Simple sugars are only good for immediate post-workout consumption (not pre-workout, as some claim) so go for complex carbs as found in parboiled rice, beans, oatmeal, thick pasta and rough bread. Complex carbs will dissolve slowly and keep your blood sugar high and even, keeping you nicely powered throughout the workout.

5. Get Enough Rest
Most growth occurs at home, in bed. Your body releases respectable bursts of natural growth hormone while you’re happily snoring away, repairing the damage you incurred while in the gym earlier that day. Getting sufficient sleep means giving the body the time it needs to grow. It only makes sense to help your body accomplish your common goal, so make it a priority to get at least 8 to 9 hours of quality sleep per night. Many bodybuilding pros take 60-90 minute naps during the day to get further benefit of sleep. This may not be practical for the rest of us, but we can at least lock in our good night’s sleep.

To ensure restful sleep, avoid caffeine and any type of ephedrine-based fat burner late in the afternoon. Avoid alcohol as well, as it drastically cuts the quality of sleep. If you have thin walls, live in the city or have a neighbor with a love for very early lawn mowing, earplugs can be a good investment. Another good habit is to have a pure-protein drink right before hitting the sack. Since protein does not trigger a release of insulin it won’t make you store fat, but the protein will further help your body rebuild itself through the night.

6. Visualize Progress
The importance of the mental game cannot be overstated. Arnold would routinely stand in front of the mirror and visualize his biceps growing like mountain peaks. Evidence suggests it helped him stay on track quite nicely. For pecs, you can apply similar techniques. Stand in front of the mirror and flex and relax your pecs, alternating and simultaneously, while mentally projecting the image of your pecs getting thicker, broader and with deeper cuts. If you’re competing, this exercise gives you the added advantage of better muscle control while posing.

About The Author
Dane Fletcher is the world's foremost training authority. He writes exclusively for GetAnabolics.com, a leading online provider of Bodybuilding Supplements. For more information, please visit http://www.GetAnabolics.com.

Elliptic Clothing Company welcoming us to the eFamily!

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