badge4life’s BodyBlog

A typical order of exercises

1.  Abdominals   (warm up)

2.  Thighs

3.  Chest

4.  Back

5.  Shoulders

6.  Triceps

7.  Biceps

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Cardiovascular Training is very important of general conditioning. Cardiovascular exercises strengthen the heart, lungs and circulatory system.  Cardiovascular activity should be done at least 30 mintes, three times a week. A good time to do cariovascular is on your days you are not weight training.

Note:  You should stretch before lifting weights:      Why?

1. To prepare the joints for motion

2. To extend the range of motion of the muscles

3. To help avoid any injuries to your body 

Note:   You should also stretch after lifting weights:      Why?

1.  To taper off the stress on muscles

2.  To relax

3.  To reduce soreness

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MIX  1 scoop vanilla whey protein powder.

       1 scoop vanilla casein protein powder.

       3 tbsp. cherry flavored Kool-Aid powder     or any flavor you like.

       Mix all the above ingredients in a shaker cup, combine with 16 oz of water

Brown rice          1 cup cooked          218 calories          46 g carbs          3.5 g fiber

Oatmeal             1 cup cooked          147 calories          25 g carbs          4 g fiber

Whole-wheat bread          1 slice       70 calories            13 g carbs          2 g fiber

Whole-wheat pasta           1 cup cooked          174 calories       37 g carbs     4 g fiber

These whole grain fiber and carbohydrate foods should be included in your diet. 

The importance of drinking plenty of water for body builders/athletes. If your body is in a state of 2% dehydration, your body will drop about 10% in anaerobic strength.  Think of it this way,  you could be cheating yourself on your bench by losing 20,25 -30 pounds from your bench press, just by not drinking enough water.
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Day One : Tuesday

One-Arm Dumbbell Preacher Curl: 4×8-12

Cable Pushdown:  4X8-12

Standing Barbell Curl:  4X8-12

Overhead One-Arm Dumbbell Extensions:  4X8-12

Day Two : Friday

Seated Concentration Curls:  4X8-12

Skull Crusher:  4X8-12

Hammer Curl:  4X8-12

One-Hand Underhand Cable Pulldown: 4X8-12 

Close-grip Bench Press; As many as you can.

L-Arginine  is most known as a form of nitric oxide, this being the stuff that acts as a vasodilator and helps move nutrients into the muscles. (Clinical studies indicate that L-Arginine can also restore HGH levels equal to or greater than synthetic growth hormone.

European study gave heart patients who had experienced congestive heart failure five grams of creatine per day for five days. The patients were then tested on a number of tasks, including gripping.  The creatine using group  had stronger and more sustinable contractions than the control group. Researchers concluded that creatine supplementation holds great promise in helping heart patients regain physical strength and stamina.

Find a place and sit down and close your eyes. Now clear your mind, now that you are alone and uninterrupted.  In your mind, picture yourself going to a funeral of a loved one. Picture yourself driving to the funeral parlor or chapel, parking your car, and getting out. As you walk inside the building you notice the flowers, soft organ music. You see the faces of friends and family as you pass by them. You feel the shared sorrow.

As you walk down to the front of the room and look inside the casket, you suddenly come face to face with yourself. This is your funeral, two years from today. All these people have come to honor you, to express feelings of love and appreciation for your life.

As you sit down and wait for the services to begin, you look at the program in your hand. There are to be four speakers. The first is from your family, next your childeren, sisters, brothers, nieces and nephews along with cousins aunts and uncles,grandparents who have come from all over the country to attend.

Now think deeply, What would you like each of these speakers to say about you and your life? What kind of husband, wife, father, or mother would you like their words to reflect? What kind of son or daughter or cousin? What kinda of friend? What kind of coworker? What character would you like them to have seen in you? What contributions, what achievements would you want them to remember? Look carefully at the people around you. What difference would you like to have made in their lives? 

“BEGIN WITH THE END IN MIND”

The higher the index, the faster your body will absorbed and the faster your insulin spike will occur. Insulin spikes can have negative effects on your muscle growth and fat loss.

Low 55 or lower

*Whole wheat pasta

*Bran cereal

*Oatmeal

*Apples

*Plan yogurt

*Lentils/beans

*Barley

*Boiled kidney beans

*Spaghetti

*Linguini

*Grapefruit

Medium 56-69 

*Banana

*Whole wheat bread

*Shredded wheat

*Potato chips

*Cantaloupe

*Apricot

*Cornmeal

*Couscous

*Canned kidney beans

*Black bean soup

*Cheese and tomato pizza

High 70 or greater

*White potatoes

*Instant rice

*French fries

*Ice Cream

*Candy

*Dates

*Rice cakes

*Plain bagel

*Soda

*Watermelon

One way to avoid insulin spikes is to eat several different types together in the same meal, complex carbs , simple carbs , and protein.