How to get 6 pack abs in 3 months..
[6:45 AM | Comments ]

How to get 6 pack abs. Many people still wonder why getting 6 pack abs seems to be a hard way and really difficult to get it even if they try to control amount of food on every meal.However, building abdominal muscle everyday or taking supplement in Fat-Burner group still gives them a dissatisfy result of getting 6 pack abs.

Firstly you must know the fact of what basic process we should be done to get 6 pack abs in order to do a correct training and get the best result quickly as possible.

Abdominal Muscle Size Building

This means an enlargement size of abdominal muscle in each pack. So you will have a bigger size of abs muscle pack. Though you have not reduced amount of excess fat on your abs, you still can see each pack of abdominal muscle.
This approach of size enlargement will help you increase groove depth in between each pack once you have already been in fat burning workout routine. Here are 7 proven tips to follow:
Intensively train your abdominal muscle by increasing cast iron weight instead of increasing number of times for building abs

Use low Reps or between 10 - 15 reps/set
To build abdominal muscle size, you need to add calorie in the same way of building other main muscles. Don’t worry with your waistline that increases. It will be gradually reduced during your Lose-Fat Program
Exercise on your abdominal muscle only 1-2 times each week
Assign program of abdominal muscle size enlargement at least 3 months (12 Weeks)

Take 4 exercises on abdominal muscle based on 4 different areas of muscle: Top, Bottom, Left/Right and Bottom Back muscle
Training style should be a slow movement manner that emphasize to specific portion of muscle that exercise throughout
Use higher Reps or between 30 - 50 reps/set

Do aerobic exercise for at least 30 minutes per day
Do not train abdominal muscle everyday.Too much training will make your abs look flat in stead of resulting a distinct 6 pack abs
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Overtraining and Overreaching..
[6:45 AM | Comments ]

The idea of potentially overtraining is not unheard of by established athletes and conventional fitness enthusiasts but an authentic definition frequently remains mysterious. Learning to ride the fine line between training progression and overreaching should be most important to an athlete trying to maximize performance. To avoid overtraining syndrome it is vital to understanding the definition, identify stressors that can put an athlete at risk and learn how to adjust a training split properly.

Overreaching is an accumulation of stress resulting in short-term decrement in performance capacity. Restoration of performance ability can take several days to several weeks. If proper rest and recuperation is not applied in time, symptoms of overtraining will pursue.
Overtraining is an accumulation of stress resulting in long-term decrement in performance capacity. Restoration of performance ability can take several weeks to several months. Once an athlete has reached this stage, expecting greater performance is impossible – illness and injury becomes inevitable.

There are a lot of different stressors involved in physical and psychological overtraining symptoms. The key is to identify which stressors are affecting a training routine and then try to eliminate them, or otherwise reduce their negative impact on performance.

Environmental stressors can affect an athlete through many different possibilities: excessive training temperatures and humidity; excessive altitude and challenging terrain; environmental pollution and allergens; as well as poorly designed clothing, equipment and facilities.

Physiological and biochemical stressors consist of disease, genetic factors, sleep disorders, poor nutrition; in addition to concurrent drug, herb and dietary supplement intake. Psychological and sociological stressors stem from: job problems; depression, metal illness, aging, anger, anxiety, academic problems, financial situations, family problems, sexual problems, personality and schedule conflicts, lack of encouragement, pressure to perform – and many more individual concerns.

Overtraining is repeatedly caused by anatomical and structural stressors; such as: surgically altered tissue, injury-induced alterations, physical defects, overuse stress, poor exercise technique and irrational training methods with continuous application of intensive, monotonous training compounded by insufficient rest. Combining challenging training routines with environmental stressors, such as repetitive participation in competitions with great personal responsibility, can be very stressful for the competitor.

Overtraining syndrome is a complex condition where no two trainees will exhibit the same symptoms. Seasoned bodybuilders and powerlifters, athletes able to handle heavy training loads and intensities, are at great risk for developing symptoms. Recreational lifters can also overreach by lifting too much, too soon and too often; amplified over and over again by inadequate rest and nutrition.

There are five common changes in overtraining athletes: an increase in morning (resting) heart rate; unexplained weight loss; prolonged excessive thirst; an alteration in sleep habits; and psychological malaise. Further evolution can affect endocrine profiles, create cardiovascular manifestations; as well as impair immune system response, muscle functioning and a healthy appetite.

According to Tudor Bompa, author of Periodization: Theory and Methodology of Training, overreaching occurs when the work-recovery ratio is repeatedly exceeded, exposing the athlete to high intensity stimuli when in a state of fatigue. A serious condition can occur by ignoring chronic exhaustion and continuing high-level training. Bompa emphasizes importance in quickly defeating central fatigue by considering the foundation of motivation and coping with frustrations. Psychological symptoms require immediate action.

Bompa outlines proper training frequency with his theories identifying the stages leading to athletic advancement. The first phase presents a stimulus followed by fatigue. The second stage is compensation from the training incentive; muscle begins to repair. The third stage, overcompensation, is where training progress occurs. The fourth and final stage is involution followed by return to homeostasis.

An athlete that continues to train at the compensation stage is doing a great disservice to athletic progression by never allowing overcompensation to occur. Repeatedly training too early causes overreaching which will eventually lead into overtraining syndrome if warning signs are ignored.

A bodybuilder should think twice before adjusting training methods and frequency when limit strength and muscular gains slow down – or halt all together. There should be a period of reflection to discover at what stage retraining is actually occurring. There may be too much time for rest, resulting in a return to pre-training conditions; but more often than not, retraining is happening too soon and a serious condition is in the midst.

Thomas Kurz, author of Science of Sports Training: How to Plan and Control Training for Peak Performance, explains correct exercise sequences for daily training cycles. His theories serve to minimize overtraining probability. In a single workout, Kurz suggests technique before speed drills, but both before strength or endurance training. Speed or strength exercises should be performed before endurance efforts. Training otherwise will extend your recovery time to double or triple that of a properly sequenced workout.

High intensity anaerobic training (speed or strength exercises) after fatiguing aerobic efforts (endurance) produces more lactic acid than the reverse order. Excessive lactic acid taxes the body’s ability to restore proper pH balance. Sodium is taken from body fluids and phosphorous from bones, causing demineralization and loss of calcium, required for optimal muscle contractions. Short-term fatigue from depletion of substrates, accumulation of metabolites and dehydration will limit the body’s ability to exert itself at optimal intensities or durations.
It’s important to understand that each athlete is an individual with personal capabilities for physical output and adaptation. A training program that drives one athlete into severe overtraining syndrome may generate record-breaking performance in another.
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New Jersey Man Gets 2 Years in Prison for Steroid Ring..
[6:43 AM | Comments ]

A businessman who sold steroids and human growth hormone to bodybuilders from around the country was sentenced to two years in federal prison Friday by a judge who called him the ringleader of a far-reaching operation.

Daniel McGlone, who was charged in Rhode Island two years ago as part of a bigger multi state probe into the illegal sale of steroids, apologized to his customers and to his family.

"I know that I let people down, your honor, and I know that it will not happen again," he told U.S. District Judge William Smith.

McGlone has admitted to recruiting doctors to write fake prescriptions for hundreds of customers between April 2004 and August 2006. He attracted clients by advertising his business, which he ran out of his apartment in North Brunswick, N.J., in magazines geared toward bodybuilders.

When customers contacted McGlone, he advised them on which drugs they should take, then forwarded the bogus prescriptions to large pharmacies to be filled.

The distribution of human growth hormone is prohibited under federal law, except for specified medical uses. It is not approved for bodybuilding or weight-loss treatments.
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Two Bodybuilders Sentenced for Roles in David Jacobs Steroids Ring..
[6:43 AM | Comments ]

A federal judge sentenced two amateur bodybuilders involved in the Plano steroids trafficking conspiracy to three years probation today and postponed final judgment on the third and final defendant until next month.

Brandon Mark Smith, who lives in the Dallas, Texas area, and Jamie Mongeau, of Wichita, Kansas, both received three years probation and $2,000 fines for their roles in the steroid network run by David Jacobs.

Mr. Jacobs killed himself and his former girlfriend Amanda Savell in early June shortly after the same judge – U.S. District Judge Richard Schell – sentenced him to three years probation.

After he was arrested last year, Mr. Jacobs cooperated both with federal investigators and the National Football League in answering questions about his network – which spanned to China – and his dealings with two ex-Dallas Cowboys.

After meeting before court this morning with Assistant U.S. Attorney Andrew Williams and defense attorney Kent Schaffer, Judge Schell announced that he was postponing sentencing for the final defendant, Houston bodybuilder and personal trainer Juan Carlos Ballivian, until October 15. No explanation was given.

During their sentencing hearings, both Mr. Smith and Mr. Mongeau told Judge Schell that their time spent on the amateur bodybuilding circuit led to their steroid use.

"I felt like I did what I had to do," Mr. Smith said. "Any person you see on stage in those competitions, even [California] governor [Arnold] Schwarzenegger, you can’t get to that size naturally. There’s not one of those people up there who doesn’t take performance enhancing drugs. I got wrapped up in the sport."

"You need to find something else to do," Judge Schell told him. Mr. Smith agreed.

Mr. Mongeau told Judge Schell that steroids caused him to develop high blood pressure and high cholesterol.

"I had to do it to be competitive in the sport," he told the judge. "I've taken responsibility for what I've done. I'll never go that way again."

Six defendants have pleaded guilty to conspiring with Mr. Jacobs, a Plano personal trainer and bodybuilder, to distribute steroids in what has been described as one of the largest steroid and human growth hormone operations in the country.

Mr. Jacobs pleaded guilty to conspiracy to possess with intent to distribute and dispense anabolic steroids, a controlled substance. He was sentenced in May to three years probation for importing raw steroid powder from China and manufacturing substances that then went to NFL players, professional bodybuilders and police officers.

Earlier this year, Judge Schell sentenced co-defendants Amber Jarrell, Andrew William Schenck, and Matthew Blake Williams each to three years probation and imposed fines on all of them.

The network unraveled when a leaking package of steroids sent from Mr. Jacobs to Mr. Mongeau was intercepted in March 2007. Authorities arrested Mr. Mongeau, who admitted Mr. Jacobs was his supplier.

According to a federal court affidavit, investigators in May 2007 were tipped that Mr. Smith was involved in the network and found empty steroid vials when going through his trash. They served a search warrant at his house and found more steroids and nearly $3,000 in cash.

Mr. Smith admitted dealing steroids with Art Atwood, an IFBB Professional Bodybuilder in Plano who was charged in a separate case. Mr. Atwood and Mr. Jacobs were longtime friends and previously made and sold steroids together. Mr. Atwood has pleaded guilty to trafficking steroids and is awaiting sentencing.

Mr. Ballivian was a Houston connection for Mr. Jacobs network.

Mr. Jacobs made headlines when he publicly named ex-Dallas Cowboys Matt Lehr and Ryan Fowler as his former clients. Both football players have denied any wrongdoing and neither is facing criminal charges.

Soon after Mr. Jacobs and his former girlfriend Amanda Jo Earhart-Savell were found dead in Plano on June 5, the NFL sent a letter to Mr. Fowler telling him he faces suspension for violation of the league's anabolic steroid policy. According to his attorney, the letter said there was credible evidence that Mr. Fowler "purchased, used or supplied" banned substances.

Three weeks ago, Mr. Fowler told reporters in Tennessee that he assumes the inquiry is over, as he has heard no more from the league.

Mr. Lehr’s attorney, Paul Coggins, has said his client has not been contacted by the league. Mr. Coggins has said Mr. Lehr has remained clean since testing positive for banned substances in 2006. Mr. Lehr plays for the New Orleans Saints.

Officials with the Drug Enforcement Administration and the Food and Drug Administration’s Office of Criminal Investigations, which led the Plano steroids inquiry, declined to discuss the case this week. The case is still ongoing, officials said.
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Brock Lesnar Storms Out of ESPN Interview When Subject Turns to Steroids..
[6:42 AM | Comments ]

Seems Brock Lesner Doesn't want to talk about steroids - at all...

From AOL MMA Fanhouse:

Brock Lesnar, the massive NCAA champion wrestler turned pro wrestler turned mixed martial arts fighter who will fight Randy Couture for the UFC heavyweight title next month, was profiled on the ESPN show E:60 tonight.

ESPN correspondent Tom Farrey started to ask about performance-enhancing drugs, prompting Lesnar to storm out of their interview.

Farrey said in the voiceover, "Lesnar's physique also raised big questions about steroids."

The viewers then saw a portion of Farrey's interview with Lesnar in which Farrey said, "You're just so big and you come out of pro wrestling," and was then cut off by Lesnar saying, "That's it. We're done. Thanks, guys," and walking off.

A moment later, Lesnar is shown saying, "I know what he's asking. I have never failed a f---ing drug test."
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