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A Glass or two Of Wine

2019-01-15T00:23:00.001-08:00

802 ' Believe it or not, a glass of wine on the day of the contest may actually improve your appearance. Low doses of alcohol appear to stimulate the bodv to release nitric oxide, which increases vascularity. There is also some evidence to suggest that one of the compounds in red wine. resveratrol, plays a role in increasing blood flow. Don't go and get corked on contest day. but drinking one four- or five-ounce glass of wine may help you start celebrating in more ways than one!

STOP ALL ANABOLIC STEROIDS

2019-01-15T00:22:00.001-08:00

801- We are not going to preach to you about the dangers of anabolic steroids. Still, if you are using them in your contest preparations, stop at least two weeks from the contest date. Most anabolic steroids cause water retention and will give your physique a smooth look. We would be remiss if we didn't remind you that steroids have very serious side effects that will assuredly cause health problems.

DRUGS AND WATER RETENTION

2019-01-15T00:21:00.001-08:00

800 . If you are using any medications, check with your doctor to see which, if any. cause water retention. For example, anti-inflammatory drugs like cortisone are famous for causing severe water retention. If need be, stop the medication or switch to a different drug.

STAY AWAY FROM DIURETIC DRUGS

2019-01-15T00:19:00.001-08:00

79 9. A number of competitive bodybuilders have died from diuretic overdose. Such diuretic drugs as Lasi'x work by interfering with the body's water- conserving hormone, aldersterone. Unfortunately, they can work far too well. They can easily cause the body to give up pounds of water in a few hours. The problem is not the water loss, but rather the electrolyte concentration. As we saw in the previous tip, electrolytes control a number of life-necessary reactions, including heart contraction. Diuretics have been linked to heart attacks and seizures.

TRY A MILD HERBAL DIURETIC

2019-01-15T00:16:00.001-08:00

798. As many over-the-counter compounds like caffeine and green tea will promote water loss, you may want to experiment with them. Always pay attention to any warning signals your body may produce, however. If you suddenly find yourself developing muscle cramps, immediately stop taking the diuretic. Cramps are a sign of dehydration and dectrolyte imbalance. Electrolytes are the various charged particles (called ions) that regulate many of the body's chemical reactions, including muscle contraction.

REDUCE FLUID INTAKE

2019-01-15T00:14:00.001-08:00

797. Another way to get rid of the smooth look is to restrict your water intake in the days leading up to a contest. Granted, you don't want to eliminate water entirely, but don't consume the traditional eight to ten glasses per day. If possible try to drink distilled water, as it has all the sodium removed.

ELIMINATE SALT

2019-01-13T22:04:00.001-08:00

795. All other things being equal, the bodybuilder who sports the most ripped physique will win. One of the ways to create that ultra-ripped look is to control the water in your body. The last thing you want on contest day is that dreaded "smooth look." For some the problem is fat, but in many cases a layer of water lies between the muscles and overlying skin. One of the easiest methods to keep water levels down is by eliminating salt from your diet. Salt promotes water retention in the body (the primary reason salt tablets are found in survival kits). One gram of salt holds 50 grams of water. Even by eliminating all visible salt from your diet you'll still be taking in more than you need. As soon as you start your pre-contest diet, eliminate all canned products that contain salt and any preserved deli meat. You shouldn't be eating any processed foods at this point anyway (not that you ever should).

CARBOHYDRATE LOADING/ DEPLETING

2019-01-13T22:03:00.001-08:00

795. The stored form of sugar found in muscles is glycogen. Among its many properties is its ability to hold four times its weight in water. Bodybuilders take advantage of this by depleting as much glycogen from their bodies as they can three to five days before the contest, and then "loading" in as much carbohydrate as possible 24 to 48 hours before the contest to replenish glycogen levels. Previously flat muscles are now bursting with water, making the skin appear paper thin and enhancing vascularity. If you decide to load/deplete, keep accurate notes. Few bodybuilders get it dead-on the first time they do it. Most look their best the day before or the day after the contest. But you've kept a journal, right? Next time you compete, simply start your toading/depleting a day earlier or later to suit your experience.

REDUCE OR ELIMINATE FRUIT JUICES

2019-01-13T21:58:00.001-08:00

794. With one glass of orange juice containing the same amount of carbohydrate and sugars as numerous oranges, it's easy to see how drinking fruit juices can interfere with your contest preparation. Not only that, but juice is made up of simple sugars, with no fiber to slow down the sugar rush. During the precontest season, limit your fruit consumption drastically.As the final month of contest preparation arrives, no fruit juices or sodas should be consumed.

REDUCE FAT AND SIMPLE CARBOHYDRATE INTAKE

2019-01-13T21:57:00.001-08:00

7 9 3. Although you should be keeping fats and simple sugars to a minimum year-round, this is an absolute necessity when preparing for a contest. One gram of fat contains 9 calories - over twice that of protein or carbohydrate (4 grams each). It doesn't take much fat to add an extra 500 to 1000 calories to your daily diet. Likewise, simple sugars are readily stored as fat (they also increase insulin levels, which in turn promote fat storage).

LEARN HOW TO COOK

2019-01-13T21:55:00.001-08:00

792. Hopefully, guys, you are not stuck in a time warp that you think the kitchen is for women only. If so you're in the wrong sport. To develop a contest-winning physiquo you have to become as familiar with pots nnd p.ins js you are with barbells and dumbells. Once you know how to cook you are in complete control of your nutritional destiny.

THE DIET DOCTOR

2019-01-13T21:54:00.001-08:00

791. If you have access to someone who is highly knowledgeable about precontest dieting, use that person as a resource. We don't mean a general nutritionist either. Such individuals are great for advising the average person, but know next to nothing about dieting for bodybuilding. In fact, they'll think what you are doing is Draconian and they'll likely try to talk you out of it!

AVOID APPETITE SUPPRESSANTS

2019-01-12T21:28:00.001-08:00

790. You may be tempted to go the "pill route" to curb your appetite, but we caution against this. Appetite suppressants not only slow your metabolism down and cause the body to store more fat, but many of the prescription forms have been linked to severe side effects.

THE AA APPROACH

2019-01-12T21:26:00.001-08:00

789. THE AA APPROACH One of the reasons the Alcoholics Anonymous (AA) program is so successful is support. As soon as one member starts slipping, other members and councilors are ready to step in and offer support and encouragement. As soon as you decide to compete, make contnct with other bodybuilders who are either doing the same thing or at least went through it before. Make a pact that as soon as one of you starts falling off the wagon, another can step in and renew your focus.

JUST TWO TO THREE MINUTES

2019-01-12T21:25:00.001-08:00

788. With your increased cardio and decreased calorie intake you're going to suffer regular cravings for food, especially junk foods. Experts have discovered that if you can hold out for two or three minutes the craving will subside. It seems the body gives up and 'eaves you in peace When you feel one of those "I must have it! cravings coming on, try drinking a glass of wntor or going for a short walk.

Keep A Diet Journal

2019-01-12T21:21:00.001-08:00

787. KEEP A DIET JOURNAL You should already have a workout journal. Buy another one just for recording your eating habits. Write down every morsel you consumed, when you did so, and what you felt like throughout the day. Not only will this force you to be honest, it will be invaluable the next time you compete. You will be able to look back at your contest prep history and see how your diet affected your body and energy levels.

THE MATHEMATICS OF FAT

2019-01-12T21:19:00.001-08:00

786 Keep in mind that what you put into your mouth is as important as how many calories - you must eat clean! However, to simplify, here is a basic math formula. Each pound of fat you need to lose contains about 3500 calories. By cutting 500 calories from your diet each day, or by doing an extra 500 calories' worth of activity, you'll lose a pound of fat each week. This means it will take you 12 weeks to lose 12 pounds of fat. If you cut your calories by 750 (or increase your calorie burning by 750 calories) it will only take you nine weeks to lose 12 pounds. Most competitive bodybuilders use a combination of cutting calories and increasing their cardio. Keep in mind experts don't recommend losing more than one to two pounds per week.

DONT CRASH

2019-01-12T21:17:00.001-08:00

785. DON'T CRASH The problem with a crash diet is that much of the weight lost will be muscle. The goal is to gradually lose fat while preserving muscle. Many of bodybuilding's greatest stars have succumbed to this problem. Not only did they compete at a lighter bodyweight, but their bodyfat percentage was actually higher than previous years. The goal is to slowly lose bodyfat while preserving muscle tissue. The best way to do this is to gradually cut calories, not subject your body to a sudden 100- calorie-a-day deficit.

HOW LONG TO GET IN SHAPE

2019-01-11T21:53:00.001-08:00

784. Assuming that you have no more than 15 pounds to lose, a comfortable time period for dieting is three months, or 12 weeks. This means you lose just about one pound per week. One of the mistakes novice bodybuilders make is underestimating how long it takes to reduce fat levels. It's better to give yourself too much time than not enough.

HOW LEAN ?

2019-01-11T21:52:00.001-08:00

783. Generally speaking, male bodybuilders will need to get their bodyfat percentage down to three to five percent, and females down to seven to nine percent. Yes, these numbers are low and unhealthy, but remember you'll only be maintaining such low bodyfat levels for a week or two.

YEAR-ROUND HEALTHY EATING

2019-01-11T21:49:00.001-08:00

782. If you've been eating clean year-round, you won't need to make drastic changes during the pre-contest season. The days of bodybuilders gaining 40 or 50 pounds during the off-season are over. Most now try to stay within 10 to 15 pounds of their contest weight (perhaps 15 to 20 pounds for the heavyweights). You should strive to do the same. Not only is regularly gaining and losing weight unhealthy, but let's face it, you'll look much better with a lower bodyfat percentage.

FOR LACTIC ACID REMOVAL

2019-01-11T21:45:00.001-08:00

For effective removal of lactic acid following a workout, two sessions of massage are recommended. The first session removes the tactic acid from the muscles. The second session helps remove the lactic acid from the body (after it diffuses from the muscles into the bloodstream). The product GAKIC is designed to reduce lactic acid and other metabolic byproducts so that rep-faiture is delayed to a proven 10.5 percent ^

MASSAGE - THE DON'TS

2019-01-11T21:44:00.001-08:00

Like alt beneficial techniques, massage can be detrimental if used in the wrong situations. Never perform massage on yourself or someone else if either one of you is battling a severe flu. A good massage is like vigorous workout and when ill the body needs rest. Never perform massage after donating blood. The body needs time to bring its fluid levels back up to normal. Finally, never perform massage on someone with a severe injury. Injuries require the attention of specialists. Unless you are a licensed massage practitioner, leave the injured alone!

Massage

2019-01-11T21:42:00.001-08:00

The Chinese were the first to use massage as a serious form of relaxation. Unfortunately in Western society

massage has been tied to the sex industry. This is too bad, as massage is one of the best techniques for relaxing the mind and as an athletic recovery aid. Check out the yellow pages of your phone book, or ask around for the nearest legitimate massage clinic. Look for a RMT, or registered massage therapist, as opposed to a "relaxing massaged One of the keys to your bodybuilding success could be just a rub away!

RECOGNITION - THE FIRST STEP IN STRESS MANAGEMENT

2019-01-11T21:38:00.001-08:00

The rigors of modern daily life have added a new term to 21st-century vocabulary - stress! Stress can take many physical and psychological forms; and left untreated can lead to severe health problems. The first step in combating stress is to determine the source of the stress. Is it school, work. money problems, or your home environment? The next step is to face the problem head on and find solutions. If no solutions exist (or are impractical. at the moment), you must learn coping strategies.