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Truly Huge Fitness Tips
Presented by TrulyHuge.com
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Fitness Tips For 10/12/2004
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Ab Chislers
Bicycle Crunches/ Alternate Twisting Knee Raises
Lie on your back with legs extended off the floor about 2 inches,
and clasp your hands behind your head. Pull your right leg in
toward your chest while twisting the left elbow towards your
right knee. Go back to the starting position. Repeat with the
other knee and elbow. This exercise works Lower Abdominals,
Intercoastals, and Obliques
Hanging Leg Raises
Hang from a chinning bar with an overhand grip, thumbs
approximation 18 inches apart. Bend your knees and lift legs to
your chest or as high as possible. Be sure not to swing. This
exercise works Lower Abdominals
Incline Board Leg Raises
Lie on your back on a board (45 degree angle or whatever is
comfortable. with your head higher than your feet. Keep your
legs straight, and raise them as high as you can. Lower them
slowly until your heels just touch the edge of the board (do
not bounce your heels at the bottom of the exercise). Keep the
small of your back against the bench so abdominals are in
constant contraction. As you raise your legs, breath out; as
you lower your legs inhale deeply. This exercise works Lower
Abdominals
Incline Sit Ups
Place the board at 30 degrees incline. Bend your knees at a 45
degree angle. Hold a weight behind your head and sit up. Lower
yourself slowly back down, but don't let your back touch the
board. Raise yourself from this lower position, breathing out
as you move upward. This exercise works Upper Abdominals
Twisting Sit Ups
On an incline bench clasp your hands behind your head. As you
rise up twist your torso to bring your right elbow to your
left knee. On the next repition bring your left elbow to your
right knee. You should feel a contraction of the intercostals.
This exercise works Upper Abs and Intercostals
Knees-in-air Sit Ups
Lie on your back on the floor, hands clasped behind the neck.
Keep your knees bent, raise your feet in the air with your
ankles crossed. Bring your head as close to your knees as
possible keeping your kness steady. Try to really feel yours
abs crunch as they contract. Note: When fatigued you can perform
the execrcise with your arms out in front of your to make the
movement easier. This exercise works Upper Abs and Lower Abs
Twisting Knees-in-air Situps
Lie on your back, hands clasped behind your head. Cross your
ankles with your feet in the air and knees bent. As you rise
twist your torso to touch your left knee with your right elbow.
On the next movement, rise and twist your torso to touch your
left elbow to right knee. This exercise works Uppers Abs, Lower
Abs, and Intercostals
Sit ups on Floor
Lie on your back, knees bent and feet flat on the floor. Sit up
and bring your head as close to your knees as possible. Lower
yourself to the floor, but do not rest at the bottom of the
exercise. This excercise works Upper Abdominals
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IMPORTANT News for those who take prohormones:
The Senate on Oct 6 2004 passed a bill by voice vote that
will curtail sales of all prohormones.
Sources say it will definitely pass there as the President
wants this law into effect.Reliable inside sources say that
all these products will be banned from sale any day now.
We will continue to sell all prohormones until we run out
or when the ban is passed. All orders are shipped first
come first serve. Stock up now before this stuff is primarily
sold for higher costs in the black market.
Don Shephard, owner of Midwest Check Recovery,
faxed the following testimonial:
"I used the Super Hormonal Stack for only 30 days and made
the following gains:
Twenty-five percent increase in the bench press
� inch gain on my upper arm
Went up 15 pounds for curling
Went up 25 pounds in shoulder presses
Gained 10 pounds of solid body weight
I have tried almost every supplement out there with little
results. Taking the Super HormonalStack was like a breath of
fresh air. It made a profound impact in my workout. I am so
impressed with my results that I�ve been telling everybody
at my gym that they need to try this!"
Gerard Ganter E-mailed to tell us about his gains on the
Super Hormonal Stack:
"I have seen fantastic results in the past 3 weeks! My
appetite is up but my weight stays down. I went back to my
former gym and everyone (including two trainers) couldn't
get over how cut I am! I can see muscle striation where I
never saw it before! This really works!"
For more information about the Super Hormonal Stack
go to http://www.trulyhuge.com/19nor.htm
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�Research Grade� Creatine is still a key to great results!
By Daniel Gastelu, M.S., MFS, Director of Nutritional Sciences of the
International Sports Sciences Association (ISSA), author, trainer of
fitness trainers, and sports nutrition and dietary supplement
industry expert.
One of the best kept secrets in the sports nutrition industry is
research grade creatine; the highest quality of creatine used in
research studies. The results of the most recent research studies
continue to substantiate that research grade creatine works to help
increase strength and muscle size at a faster rate.
But what about the magazine ads? Each month after I read through the
fitness and bodybuilding magazines, I find many of the ads for sports
nutrition products perplexing, some of them outright fantasy. These
days more then ever the market place has become a new-ingredient
horse-race; you know, products with new and different combinations of
ingredients making �I�m better then� claims. Tragically, I see too
many people, too often, getting diverted away from what scientific
studies prove work best, to get you to try some new hype-of-the-month
product instead. The number one question people ask me at seminars
is how do you know what works and what does not? Second question is,
what should I take?
Well, taking products with research proven ingredients, the ones with
scientific studies backing their claims, is a good starting point. Now,
I don�t mean that ingredients without good scientific studies do not
work. I have worked on the cutting edge of science my entire career,
formulating and inventing products based on biochemical and
physiological premises, as well as through testing and evaluation
with all sorts of research. Including gathering information from people
like you, pumping iron day in and day out to get big and strong, and
keep good notes on how your bodies respond to new nutrition products.
But, when I have to make a final decision about an ingredient, the ones
that have the most human clinical studies usually win the selection
race, with an occasional exception. Which leads me to the creatine
story, keeping in mind that no one ingredient will do it all for you.
In fact my list of efficacious sports nutrition ingredients keeps
getting longer, and has filled entire books writing about them.
What about creatine?
>From reading through the magazine ads I get the impression that the
marketers of some of the newer, unproven products, like to take a
stab at creatine�s time and research tested reputation, to make their
products appear better. As part of my work, when I read through
these ads and product related books, I look-up the scientific
references and read through the studies. However, I�m continually
disgusted from doing this, because most of the time all of the
references used by these marketers offer no proof that their product
works; I guess they think people won�t take the time to check on
this. The references usually are just phantom references, included
in the advertisements to impress, (or deceive), the non-scientist
reader. When comparing this non-science to the dozens of good
clinical studies conducted on creatine, it turns out that creatine
remains one of the best strength and muscle building supplements
you can purchase, assuming you are getting a quality product; note
that a poor quality creatine products is why people don�t always
experience the results that they should. As discussed below,
research grade creatine is best.
To underscore this point about the proven effectiveness of creatine,
recently a team of independent scientists, headed by Ira Wolinsky,
Ph.D., of the University of Houston, and Judy Driskell, Ph.D., R.D.,
of the University of Nebraska, put creatine on the top of their
�What Works for Strength and Muscle Mass� sports supplement list
(creatine has been on the top of my list for 2 decades). Creatine
made Class A, along with some of the other bodybuilding essentials
I will be reviewing with you in subsequent articles. This
distinguished group of scientists who conducted the massive
research review on creatine included R ichard B. Kreider, Ph.D.,
who is a leading creatine researcher and supporter of using
creatine as an ergogenic aid for sports performance and muscle
building. These and other top sports scientists reviewed creatine
and concluded the following about the effectiveness of creatine:
- Promotes greater gains in increasing FFM (Fat Free Mass, which
includes muscle mass).
- Increases muscle fiber size; hypertrophy.
- Increases muscle mass.
- Increases myosin.
- Improves maximal strength.
- Improves maximal power.
- Improves single-effort sprint performance.
- Improves worked performed during repetitive sprint performance.
- Improving performance during exercise of high to maximal
intensity.
The combined results of the dozens of research studies prove that
from taking creatine you can get bigger, stronger muscles, faster.
Theses studies reveal that creatine users consistently experience
greater gains and improvements over the people who were not taking
creatine in the studies. This means that creatine has been
scientifically proven to produce statistically significant results,
over and over again.
Why Creatine Works.
Improving muscle bioenergetics is one of the main ways creatine works,
which I will elaborate on a bit here. One thing that occurs in your
muscles from strength sport and resistance training is that you
stimulate your type II muscle fibers to grow. The type II muscle
fibers are the ones that can get big and strong, and are also
called fast-twitch muscle fibers because they can contract very fast
to generate tremendous power, when compared to slow-twitch muscle
fibers. For example, a 100 meter sprinter has big muscles to blast
off of the starting line and run as fast as possible for a short
distance. This takes big strong, well conditioned fast-twitch
muscles. Compare this to the marathon runner, who is faster then
most people, but runs half as fast as the sprinter, but can do it
for much longer. This is because marathon runners have well
conditioned their type I, slow-twitch muscle fibers, with very
little type II muscle fiber development. Type I muscle fibers
contract slower when compared to Type II muscle fibers, they
also have the ability to keep contracting for longer periods of
time, at this lower level of intensity.
But, there is more to this story to understand where creatine fits
in to the picture big-strong muscles picture. There are at least
two kinds of Type II muscle fibers, Type IIa and Type IIb. Type
IIa muscle fibers are also called, fast-twitch oxidative glycolytic.
At this point you may be detecting a trend in muscle fiber
terminology. Exercise physiologists have classified these muscle
fibers based on their ability to generate energy. Simply put, type
IIa muscle fibers have the ability to generate strength over a period
of time. The glycolytic and oxidative capacity of the type IIa muscle
cells can help produce energy to keep these strong, but not strongest,
muscle contractions going for a sustained period of time. Glycolytic
refers to the splitting of glucose in the muscle fiber to create
energy. Fast-twitch muscle fibers are able to split glucose very
rapidly to help regenerate ATP quickly to sustain strong muscle
contractions. Fast-twitch muscle fibers also contain high amounts
of creatine and the high energy molecule phosphocreatine.
Now, type IIb muscle fibers, also called fast-twitch glycolytic
(FG) is where creatine supplements have a major benefit. Type IIb
muscle fibers are very large, and they store plenty of ATP and PCr
in their cell�s fluid. This immediate chemical energy reservoir can
be used to generated a tremendous muscle contraction of maximum
effort energy for a few seconds, then as the reservoir of ATP & PCr
gets depleted, the ability of the type IIb muscles to generated
maximum effort is reduced. The muscle fiber then has to make new
ATP from primarily glucose, which takes time, and fatigue eventually
sets in. Type IIa, fast-twitch oxidative glycolytic muscle fibers
also benefit from creatine supplementation.
So, for maximum, explosive muscle contractions you need two things,
well developed type IIa and IIb muscle fibers, and muscle fibers
that are loaded up with a large supply of ready to use ATP and PCr.
Now, it is during those milli-seconds during all-out effort when
the PCr (phosphocreatine) is used to make more ATP as fast as
possible to keep the maximum effort going. However, eventually,
this immediate power-house of energy gets depleted, and the muscle�s
capacity to sustain all-out effort is reduced. Taking creatine
supplements, results in loading up your all of you muscle fibers,
in particular the type IIb muscle fibers with creatine phosphate.
This creatine loading gives your muscles ability to work harder
and store more strength/power generating PCr. The net result is
to stimulate faster gains in strength and muscle mass.
This is why creatine is best for strength and bodybuilding athletes,
in order to drive type II muscle fiber strength and size development
progress. As you develop larger and better type II muscle fibers,
the benefits of creatine will become more important. It is this
cycle of progressive strength training and strength nutrition that
needs to be customized to best accomplish your muscle fiber
development goals.
Creatine is an example of good applied sports nutrition science. As
an aside, during the 1980�s is when I started experimenting with
creatine. I first encountered the research on creatine when I was
working in my United Kingdom branch office on some product
development and marketing projects. I was able to secure some of
the early produced research grade creatine that was available in
Europe; when it was very, very expensive; too expensive to bring
to market back then. I can tell you this for sure, when you take
authentic research grade creatine you will experience greater
gains in strength and lean body mass, when compared to most retail
brand creatine. Depending on your level of training and experience,
you can actually start feeling the benefits of research grade
creatine the very first day, including better quality workouts and
recovery. Improvements in muscle size and hardness are seen within
a few days.
Is Creatine Safe? YES, according to recent research.
Based on the recent creatine research review mentioned above, the
team of independent experts concluded that creatine is indeed safe.
One of the most recent studies to demonstrate the safety of creatine
was conducted over a 21 month period of time. In this study, conducted
by Dr. Kreider and coworkers, they examined the long-term effects of
Division IA football players taking an average of 5 g p er day. The
researchers concluded that long-term creatine supplementation did not
appear to adversely affect the measures of health status in the
creatine taking athletes, when compared to athletes who did not take
creatine. Furthermore additional benefits were revealed from this l
andmark long-term creatine study. According to Dr. Kreider and coworkers,
when compared to the group of football players who did not take creatine,
the football players who took creatine actually had fewer episodes of
cramping, dehydration, muscle tightness, muscle pulls and strains,
non-contact joint injuries, contact injuries, illness, number of missed
practices due to injury, players lost for the season, and total injuries
or missed practices. Therefore, this research suggests that creatine
supplementation during athletic training and competition may actually
help reduce athletic injuries and adverse effects of athletic training.
Who Does Creatine Work For?
Creatine works best for bodybuilding, weight lifting, power lifting and
other competition strength sports, such as boxing, wrestling, martial
arts, football, baseball, track and field strength/sprint events, other
sprint related sports, including swimming and soccer.
Exclusive Research Grade Creatine
Research Grade Creatine is Now Available Direct To The Public
TrulyHuge.com has made an inside deal for you. A deal you will
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