Kenyan Bodybuilding

Quarter turn to the RIGHT!

2015-04-12T03:51:00.001+03:00

All smiles after the live show at KBC Studios on 11th April, 2015

as the organisers of the MR & MISS Nairobi Open

Championship 2015 show us what to expect!

"Quarter turn to the LEFT!"

"Most MUSCULAR!"

"Pose DOWN!"

It's time to fight .. oops! ... compete with fellow bodybuilding athletes at the upcoming MR & MISS Nairobi Open Championship 2015.

Register now and note the times below.
Prejuding @ 9.00 AM
Main event @ 5.00 PM

Competitors, please register here

Enquiries:
Chris Omedo (0732 809331)
Calistus Shikanga (0722 944395)

Full details here

TEAM @ KENYA BODYBUILDING FEDERATION

YOUTH. EMPOWERMENT. SPORT.

Build mental muscle NOW!

2013-06-20T16:02:00.000+03:00

"Life sucks!"

"Is this really all there is to life?"

These are some of the questions we hear from citizens facing either retirement or the possibility of job loss or a season of drought - when waiting for customers to turn up has dragged on longer than expected and cashflows are heading south. Anyone at this point in their life feels like the Land of Brokenness and Despair is just two steps away.

But let's pause and think ...

You will agree with us that building mental muscle is more critical now, than it has ever been before. Mental muscle means stamina and persistence. It infers direction - that you know where you are going in life. It infers patience - that you can outwait the waiting period. It demands energy, great attitude and a gigantic belief in oneself. Mental muscle has an appreciation for life and that all humanity is important; everyone is important and so are you.

Are you depressed?
Are you in need of a mental energy boost?

We found a great article to get you started, that is fully loaded with good and practical advice on - not just why you shouldn't give up - but also, why you should take every step you can towards your dream and personal goals.

Your dream is important.
Your goals are important.

In summary, these are the 4 strategies:

1. Know what you want
2. Surround yourself with positive people
3. Do what you hate!
4. Set short- and long-term goals
5. Embrace failure!

This is a MUST-READ for every bodybuilder, every fitness enthusiast, every individual.

Get the full article here.
http://www.bodybuilding.com/fun/strong-mind-stronger-body-6-steps-to-mental-muscle.html

Here's to your success, and ours!

TEAM @ KENYA BODYBUILDING FEDERATION

YOUTH. EMPOWERMENT. SPORT.

What is devolution going to do for sports?

2013-06-20T14:00:00.000+03:00

It is worth noting that the Commission on Revenue Allocation (CRA) is keen on increasing allocation to counties from Kshs.206.6 billion to at least Kshs.230 billion, although they have specifically stated that to support government aspirations for our country Kenya, it would take Kshs.237 billion to operate efficiently.

Let's look at that figure again ... Kshs.206.6 billion.

The number of zeroes is mind-boggling.

Now, according to the CRA about 2% of that figure should go towards sports and sports events.

You do the maths.

About CRA

"The Commission of Revenue Allocation was established under Article 215 of the Constitution of Kenya 2010 with the main aim of recommending the basis for equitable sharing of revenues raised nationally between the national and the county governments, and sharing of revenues among the county governments."

Find more information about CRA here.
http://www.crakenya.org/information/faqs/

Here's to your success, and ours!

TEAM @ KENYA BODYBUILDING FEDERATION

YOUTH. EMPOWERMENT. SPORT.

Mr Kericho Open Bodybuilding Championship

2012-10-30T21:20:00.003+03:00

The highly anticipated Mr Kericho Open Bodybuilding Championship was held in Kericho on Saturday 1st December, 2012 under the gold sponsorship of Walter Reed Foundation Kenya. The sponsors graced the occasion and set up HIV testing units nearby to encourage as many guests as possible to know their status.

The Kenyan bodybuilding fraternity are believers in YES! that is, Youth, Empowerment & Sport. Indeed, they frequently state that you health is your wealth.

Question:
Do you know your status?
Jijue and begin to live a life of health.

As expected, the competition drew interest from competitors in the Rift Valley region, and played host to competitors from other regions of the country. The KBBF national officials also graced the occasion and stated with confidence that Mr Kericho Open Bodybuilding Championship would go down in history as being the 1st championship in year 2012 to integrate the very important message of HIV prevention & management with Kenyan bodybuilding.

The national chairman also blessed the event with prayers of blessing over not just the organisers, but also everyone presented there. Everyone acknowledge the great planning and the active audience who kept cheering on the bodybuilders. It all went down at the Kericho Teacher's Training College - a convenient venue within easy reach for both local and visitors.

Read about Walter Reed and their activities in Kericho here.
http://sciencespeaksblog.org/2011/08/31/walter-reed-program-delivers-on-science-and-care-in-kericho-kenya/

For those who have not experienced Kericho, we encourage to pay a visit. Be prepared to be amazed by this beautiful tea country. The cup of tea you enjoyed this morning, most likely had its beginning at one of the well tended tea farms that grace this region. Cool air, friendly people and organised transport - Kericho will amaze you.

A Former Mr Kericho Open Championship winner

For more details on this event and the outcomes, kindly get in touch with the organisers as follows:

Enquiries to:     KBBF Kericho Branch (Contact: Paul Mwangale)
Email address:    KBBFSport@gmail.com, and paulmwangale@yahoo.com
Or Call/SMS:      0721-751 857

Here's to your success, and ours!

TEAM @ KENYA BODYBUILDING FEDERATION

YOUTH.    EMPOWERMENT.    SPORT.

Why exercise when you're 70 years old?

2012-10-30T20:07:00.000+03:00

Exercising in your 70s may stop your brain from shrinking and showing the signs of ageing linked to dementia, say experts from Edinburgh University.

Brain scans of 638 people past the age of retirement showed those who were most physically active had less brain shrinkage over a three-year period.

Exercise did not have to be strenuous - going for a walk several times a week sufficed, the journal Neurology says.

But giving the mind a workout by doing a tricky crossword had little impact.

The study found no real brain-size benefit from mentally challenging activities, such as reading a book, or other pastimes such as socialising with friends and family.

When the researchers examined the brain's white matter - the wiring that transmits messages round the brain - they found that the people over the age of 70 who were more physically active had fewer damaged areas than those who did little exercise.

And they had more grey matter - the parts of the brain where the messages originate.

Experts already know that our brains tend to shrink as we age and that this shrinkage is linked to poorer memory and thinking.

And previous studies have shown that exercise helps reduce the risk of dementia and can slow down its onset. But scientists are still baffled about why this is.

'Never too late'

Exercise increases blood flow to the brain, delivering oxygen and nutrients to brain cells, which may be important. Or it may be that as people's brains shrink, they become less inclined to exercise. Regardless of why, experts say the findings are good news because exercise is an easy thing to do to boost health.

Dr Simon Ridley, head of research at Alzheimer's Research UK, said: "This study links physical exercise to fewer signs of ageing in the brain, suggesting that it may be a way of protecting our cognitive health. While we can't say that exercise is the causal factor in this study, we do know that exercise in middle age can lower the risk of dementia later in life. It will be important to follow these volunteers to see whether these structural features are associated with greater cognitive decline over the coming years. More research is also needed to tease out how physical activity might be having a beneficial effect."

Prof James Goodwin, head of research at Age UK, the charity that provided the funding for the research, said: "This research re-emphasises that it really is never too late to benefit from exercise, so whether it's a brisk walk to the shops, gardening or competing in a fun run it is crucial that, those of us who can, get active as we grow older."

Source: To read the whole interview, click below:
http://www.bbc.co.uk/news/health-20026099

Author: Michelle Roberts Health editor, BBC News online

Official Recognition of KBBF

2012-09-26T22:13:00.004+03:00

"Chama cha Kitaifa cha Wajenga Misuli (KBBF) kimepigwa jeki baada ya kutambuliwa na baraza la michezo nchini, KNSC ... Viongozi wa muda waliteuliwa kukiongoza hadi mwaka ujao ambapo uchaguzi was kitaifa utafanyika."

Article by Osborne Manyengo (Taifa Leo 26th September, 2012)

Can You Become A Champion Bodybuilder On One Meal A Day? Meet Fred Sanya - Kenyan Bodybuilding Champion!

2012-09-04T21:56:00.003+03:00

His father (see pics above) was the 10 times holder of the Mr Kenya title. Meet Mickey Ragos, the longest reigning Mr Kenya in this land. His genes and passion for the sport have clearly been passed onto his son, Fred Sanya (see pics below).

The moral of this inspiring story: "It's possible."

Fred Sanya- Kenyan Bodybuilding Champion

As told by Kevin Richardson:

"I got an email from my good friend and photographer, Dennis Lee about a guy that he had met in Kenya named Fred Sanya.

Fred was a Kenyan bodybuilder that was coming to America to compete in the November MuscleMania contest and Dennis asked if I could meet Fred and give him some guidance with regards to his training and diet, as where he lives in Kenya, the gym is made up of homemade weights, made from cement. More astonishingly Dennis told me that Fred was truly a sight to see in terms of his impressive muscle mass, but that he was even more impressive since he only ate one meal a day.

On hearing that I knew that I had to do whatever I could to help out Fred. I had just received a letter from a bodybuilder in Benin who was in a similar situation and wanted to know if I could help him out in some way as well and I always do my best whenever I hear these stories as I know all too well what it is like to try to build a champion level physique on just one meal a day myself.

Fed Sanya Back In The Gym In Kenya

Bodybuilding On One Meal A Day

As a teenager in Trinidad, I never had enough money to afford the ideal number of meals and would struggle to eat four times a day. I actually started my career as a personal trainer at the advice of my coach as a way to get more money to buy my food. At the time I only got paid once a month so I only had enough food for about 3 weeks. For the last week (or sometimes two depending on the length of the month) I would only have enough for one main meal and as hard as it was it never stopped me from the pursuit of my goal. Hearing about Fred, I thus felt an immediate kinship and arranged to have him meet me at the 19th Street Gym, where I train and my personal training business operates.
To say that I was impressed by Fred would be a true understatement. He came in, all full of smiles with a friend of his who was helping him get around for the day and I shook the hand of this giant of a man. He stood just about six feet tall and at about 220lbs with a barrel chest and impressively wide shoulders.

His physique spoke of the years of training that he had put himself through (Fred at this point has been training for over 8 years now) and that he was able to accumulate such amazing proportions eating one meal a day spoke legion to what he would accomplish in the months to come.

Fred was so happy just to be here, and we sat down in the gym lobby for a while and spoke about bodybuilding, training and the difference between what it is like here in the United States and his native land in terms of the food and training equipment.

Fred Sanya At 19th Street Gym

Not Much Gym Equipment But Plenty Of Spirit

Fred said that in his country there is so little food and the gyms are so run down that you just have to train hard and do the best that you can. Some of the competitors in Kenya also take steroids, which Fred is dead set against using and welcomed the idea of coming to the United States to compete in drug tested contests.

I sympathized with him, as when I started competing in Trinidad, there was no such thing as a drug free contest. Steroids were very much a part of the competitive landscape and my decision to not not go that route was very difficult one, but I stood fast and was able to be competitive nonetheless.
I told Fred about another bodybuilder that also had very little access to good food at the beginning of his career, but was able to compete and build a championship level physique, my good friend, Kai Greene- who in my opinion was one of the greatest natural bodybuilders of all time, during the period that I was with him competing in the NPC.

Kai and I would spend hours talking about the importance of passion, and that most people simply didn’t understand the concept of making your dreams a reality no matter what the obstacles are. Fred is a great example of just that as he never complained about what he didn’t have he just trained hard and was able to accomplish great things in the process.

Fred Shows The Champion Level Form That He Was Able To Build Drug Free!

Victor Munoz, Victor Martinez’s coach and a friend of mine walked by and I introduced him to Fred. Fred was very excited to meet the man behind one of the top IFBB pros on the circuit today and Victor shared some of his words of wisdom as well. Hailing from Cuba, he too knew what it was like to not have everything at your fingertips as it is here in the United States.

He said that Fred had a lot of potential and that he would do really well over here, but that he needed to eat clean at all times, since the food over here is plentiful, but it is really easy to start eating the wrong things. Fred was very excited to learn that Victor Martinez actually trained at the 19th Street Gym and could hardly wait to see the place.
Fred’s typical workout regime in Kenya revolved around the very basics, squats, deadlifts, shoulder presses, rows curls and bench presses with not very much else. Fred trained 6 days a week twice a day (that’s not a typo) and has made tremendous gains from this remarkable regime.

Some might say that his unconventional approach is not an effective one, but the proof as they say is in the pudding and Fred’s physique does indeed speak volumes for the validity of what he was doing. As someone that gained over 100lbs over the years with three fifteen to twenty minute workouts, I know for a fact that very often the unconventional can produce some unconventional results! I told Fred about my own high intensity training routine of 10 minute workouts and he was incredulous.
“How can you work the muscles in such a short time?” he asked with a puzzled expression on his face, so I did what I always do when asked that question, I took him for a workout! Fred had also never trained in a real gym, so when we descended into the sprawling sea of iron that is the 19th Street Gym, he was dumbfounded. I reminded him that though the many machines offer a great degree of variety for many body parts, the basics of what got him to where he was in the first place should never be forgotten. He wanted to train legs and so I took him through a paces of a Naturally Intense leg workout!
Fred loved every minute of it, and after the first round of hamstring curls (which, by the way he had never done before ), clearly feeling the effects, he boomed,
“Please! We are not finished yet?”
We were not, after launching into a set of squats, verticals and calves he was barely able to walk. Total training time, 8.5 minutes and Fred looked at me with a great smile, shook my hand and said,
“Maybe I need to think about training a bit like this, I have never felt like this before!”
At this point my other clients at the gym had arrived and Fred warned them,
“Be careful with this guy, this training is no joke!”

Me & Fred Hamming It Up For The Camera!

In Fred I could really see the passion that I and so many others have over the years and I look forward to helping him and seeing him go straight to the top of the sport. I hope that his example helps inspire you and many others that you can indeed make your dreams a reality without drugs, and even without the many protein powders and supplements that are so much a part of training today. All you need is a burning desire to succeed and a real commitment to never give up, no matter what!"

Source: To read the whole interview, click below:
http://www.naturallyintense.net/blog/bodybuilding/bodybuilding-on-one-meal-a-day-fred-sanya/

Over-70 and a Piece of Art - Ed Corney

2011-09-07T11:03:00.003+03:00

It was forty years ago that bodybuilding great Ed Corney first tasted the victory he would become accustomed to throughout his career. Starting relatively late at age 33, Ed took home his first, first place trophy at The Mr. Fremont Championships. He eventually went on to win the 71 AAU Mr.California, 71 IFBB Mr.USA, and 72 IFBB Mr.America and Mr.Universe titles.

Today at over 70 years old, he still trains with a level of ferocity that many men half his age would admire. As one of the first men, among several notables including the great Arnold Schwarzenegger, to popularize bodybuilding in the 70's, Ed commands a special place in the sports history.

But even with so many champions from that era competing alongside him, Ed stood out in many ways. First of all there was the posing, an aspect of bodybuilding that Ed revolutionized - his onstage physical display was such that his routines from the 70's and early 80's are still spoken of today.

Simply put, Ed presented himself with a level professionalism that few in the sport have even come close to replicating and his transitions between poses and the impact of the poses themselves serve as inspiration for many today.

The popular 1976 bodybuilding film Pumping Iron captured Ed at his best, both as a master-poser and hardcore champion. Who could forget the scene where he and Arnold literally worked themselves to exhaustion at the squat rack?

Later in the film, the glimpse we caught of Ed posing at the 1975 Mr.Olympia prejudging showed just how flawless his posing really was. "Now that is what I call posing," Arnold commented throughout this display.

That same year Ed displayed his magnificent posing and physique alongside Arnold and Olympian in waiting, Frank Zane, in the Articulate Muscle exhibition at The Whitney Museum of American Art, a bodybuilding first that has not been done since.

Here Ed told all in attendance of his underlying motivation for developing his physique:

"I look at myself as a piece of art. I have taken 20 years to develop my physical body into the shape it's in right now, and if that isn't art, I don't know what art is."

In addition to his posing and onscreen popularity, Ed is famous for being one of the best short-class bodybuilders in the world, placing as high as 3rd overall in bodybuilding's biggest event, the Mr.Olympia.

The fact remains: his symmetry and size captured the interest of bodybuilding fans everywhere. Then there is his longevity. Not simply content to sit back and reflect on past glories, Ed has gone where few bodybuilding pioneers have gone: to achieve recognition as the best over-60 bodybuilder in the world through wins at both the 94 and 95 Masters Mr.Olympia.

Source: To read the whole interview, click below:

http://www.bodybuilding.com/fun/drobson247.htm

3 Worst Diet Mistakes for Building Muscle

2011-08-31T04:07:00.000+03:00

When it comes to building muscle, nutrition is half the battle. Sure, you’ve got to train your heart out to give your body the stimulus to grow new muscle tissue, but without the right building blocks (food), it can’t do a thing! What’s more is that it’s not good enough to just “eat healthy” or “eat a lot” like so many struggling beginners say they do. You’ve got to actually construct a proper muscle building diet!

Don’t worry, though, because that’s actually a lot simpler than it sounds. There are, however, a few crippling mistakes you’ve got to watch out for. Avoid these pitfalls, and you’ll be well on your way to a strong, muscular, and lean physique!

Mistake 1: Eating Low Fat

For the most part, the low-fat diet craze of the eighties and nineties is over. However, there are still a few bodybuilders out there who would recommend a super-low-fat diet to those looking to improve their health and physique. Not only is avoiding all fat NOT healthy, it’s horrible for building muscle!

First of all, dietary fats play a large role in your body’s maintenance of proper hormone levels. The most important hormone for building muscle is testosterone, and yours is going to be miserably low if you avoid things like eggs, beef, and other fat-rich animal foods. Even some of that saturated fat is good for your health and hormone levels as long as you balance it out with other types of fats from oils, vegetables, and other plant sources.

Also, there are plenty of vitamins which are fat-soluble. If you live on a diet nearly devoid of fat, your body will not be able to digest important nutrients like vitamins A, D, E, or K. That’s bad news if you want to get big! Your body has priorities, and if its basic health “concerns” aren’t being met, it’s not going to want to embark on the hard, energy-demanding process of building NEW muscle tissue!

Finally, one of the great things about fats is that they are extremely energy-dense. You can eat tons of breads, grains, and low-fat meats and dairy and never get enough calories to grow. However, just one tablespoon of most oils has well over 100 calories! Of course, those who tend to gain weight easily will have to keep an eye on things, but this energy density is great for hard-gainers!

Mistake 2: Not Getting Enough Protein

Just about everyone knows how important protein is for building muscle, but most lifters still don’t get enough. If you think of building muscle literally as a “building” process, then think of protein as the “bricks” – it’s what the muscles are being made of! Carbs and fats give your body the energy it needs to train hard, but without adequate protein, it’s got nothing to “work with.”

One of the most important things you can do for your protein intake is to think of protein as the “main” part of every meal you eat. Every meal needs some type of meat, fish, poultry, eggs, or in some cases, dairy or protein powder. You can add on to that, but the protein is the main event!

Another thing you should do is get a quality whey protein powder. Whey is cheap, convenient, mixes well, and is almost pure protein. You can drink protein shakes plain when you’re in a pinch, or you can add whey to a blender shake or meal to boost your protein intake. However, don’t rely on powders – whole food sources, especially meat, are best.

Finally, if you’re on a budget, you’ll have to be tactical about which protein sources you consume. It’s surely the most expensive nutrient in your muscle-building diet, but you don’t have to break the bank! Focus on whole eggs, cheap cuts of beef and chicken, and the occasional on-sale fish when money is tight.

Mistake 3: Eating Too Few Calories

There seems to be an endless array of different muscle-building diets out there, and they often seem to be in conflict. However, nothing can change the fact that to build muscle, you have GOT to consume more calories than you burn. This surplus of energy is the only way for your body to build NEW muscle tissue (get bigger)!

So, how should you get all of these extra calories? If you’re eating enough protein, then you’re probably already getting quite a few calories from that, as well as from the fats that naturally occur in protein sources like eggs and meat. To make up the difference, you’ll have to eat quality, complex carbohydrates and healthy fats.

Does this mean you need to eat five, six, even seven times a day like so many bodybuilders do? Not necessarily. A big reason why so many guys trying to gain weight eat so often is that that is simply the only way to get that much food in during the day! However, not everyone needs such a mass of calories, and not everyone has as hard a time getting lots of food down.

You should focus first on getting lots of calories and especially carbs in around your workout time – this is when your body is most primed to take advantage of the extra nutrients. Big pre- and post-workouts meals combined with a few more, protein-focused, smaller meals throughout the day should have you gaining quality mass – that is, muscle without a bunch of extra body fat.

Source: http://www.sixpackfactory.com/building-muscle-diet/

Article by Sixpackfactory.com’s muscle building expert and top fitness model Justin Woltering. Find out more about Justin at : http://www.justinwoltering.com/

Why work with a trainer?

2011-08-31T02:20:00.001+03:00

1. Motivation

Any good trainer works out and regularly achieves results of their own. They should tell you what they have been doing, any obstacles they have had to overcome and their results that have come out through it all.

2. Consistency

A personal trainer should be reliable and flexible to accommodate your busy schedule, guaranteeing as many workouts a week that you will need to reach your goals.

3. Effective programs

Personal training is more than just telling you what exercise comes next. A trainer has to consider your goals, exercise experience and limitations to design a program that is custom made for every individual. This involves research and trying it out on their own to make sure that it's hard enough for progression but also safe.

4. Proper technique

A trainer knows and studies technique and brings this knowledge in to training sessions to prepare you to work out on your own. Too many people go in to the gym without the full picture of how an exercise works and how it is properly preformed. This leads to injuries and delayed results.

5. Results

A trainer wants you to reach your goals and will do anything and everything to get you there. Your success is the trainers success.

This time hire a personal trainer if you are serious about achieving your goals as quickly and effectively as possible.

Source:

http://www.kalisthenixfitnessblog.com/2009_02_01_archive.html

Biceps Workout: Dumbbell Curls

2011-08-31T02:07:00.001+03:00

This exercise is done by moving the dumbbells with individual curls. The upright body position is also important like in the barbell biceps curls. You can also try this exercise sitting down.

Here’s how to do it properly:

- Grab a 5 kg/11lb dumbbell in each hand with a hand position like holding a shopping bag.

- Move the dumbbells individually towards the chest like you are drawing a half-circle in the air. While curling, twist the dumbbells so that when they reach the top, they are in a horizontal position facing you.

- Keep a steady upright body position with slightly bended knees to avoid swinging and back pain.

- Make 3 sets of 20, 16 and 12 repetitions (that’s 10, 8 and 6 on each hand).

- Increase between sets with 2, 5 kg or 3 kg dumbbell

After you feel the need to start with a heavier dumbbell, let’s say 8 kg (17lb), make the second set 11 kg (24lb) and the third set 14 kg (30lb). Make another increase as you progress further.

---

Many people prefer to do this exercise in front of the mirror. As much as it is motivational, it is also distracting. Looking at your biceps while exercising them can pump up additional power because you see great results in motion. That can also be distracting as you are not concentrated on proper movement, but on how the biceps look. Try to make a biceps workout with closed eyes; it will eliminate one sense for a moment, and increase concentration on proper arm movements and an upright body with no swings while curling.

Source: http://www.trainbodyandmind.com/2010/10/biceps-workout-dumbbell-curls/

Posted: 17th October 2010 by admin in Body Building, Fitness
Tags: Biceps Workout, Dumbbell Curls

Overreacting with Weights

2011-08-31T01:53:00.001+03:00

Do not start an exercise or a workout machine with high level of intensity just to prove a point among your friends or to impress a girl working out next to you. The weights will hit back. How?! – Definitely not in the nose, NO; but directly to your weakest muscles thus initiating an injury.

As I said before, be polite to them. Start an exercise with small weights or level, and then if you feel strong enough to increase, do it; if not, overcome the starting level and then increase when feel ready. A normal weight gap between sets is 10 kg (22lb) for barbell exercise (that’s 5kg (11lb) on each side); for a dumbbell exercise its around 4-5 kg. If you feel 5 kg is too much, then make a 2, 5 kg gap. But make sure you work with a 5 kg gap as you progress further.

Overreacting with Weights is bad:

When you place a weight on a barbell, do it with caution (especially with heavier weights). Improper handling with barbell weights can twist your wrists while placing them on the sides. Usually, 5 kg (11 lb) are handled with one arm, that’s ok; but for safety reasons place a 5kg weight on a barbell with two hands. All other weights should be placed with two hands. Don’t act cool and handle the weights with one arm.

Always return the weights back to their stationary racks. A clean Gym is a Safe Gym. People trip from weights on the floor all the time. Imagine what can happen if you trip on a weight and land on a workout machine the wrong way! Every gym should have a sign: SAFETY FIRST!

Source:

http://www.trainbodyandmind.com/2010/10/overreacting-with-weights/
Posted: 27th October 2010 by admin in Body Building, Fitness
Tags: big Weights, Weights

Build muscle mass for convenience

2011-08-31T01:28:00.002+03:00

Have you ever visited a gym and seen the people benching pounds and pounds of weights, straining with each step until their muscles were so pumped up they looked like balloons? Have you ever seen someone finish a workout and gulp down ounces of a muscle-building supplement drink? Has it ever made you want to start putting on muscle?

It might not have, but despite the hyper-masculinity and Schwarzenegger-esque bodies found in the weight lifting world, working out to build muscle is one of the smartest things one can do to develop a healthy body and lifestyle.

But why build muscle if the goal isn’t to look big and bulky? Having more than just the base level of muscle mass helps the body perform tasks easier. And having more muscle will help make the body stronger and more practical.

The idea is to develop muscle strength, not muscle mass. Though it might be a goal for some, looking like the Incredible Hulk is too extreme and unnecessary for a healthy life. So how, then, does one develop strength if not trying to “get swollen?”

Weight lifting is the answer, but not in the way most people might expect.

There is a common adage that “low reps, high weights” equals muscle gain, and “high reps, low weights” results in toning existing muscle. Both might be wrong.

If a few repetitions — around four to six of a heavy weight — are done so the body does not collapse on the last extension, muscle is pushed to new limits and strengthened as a result.

The idea of training to failure — that is, pushing the body to the point of near injury — is not only foolish but it also defeats the purpose of muscle building. If the goal is to increase the resources the body has to move, how does injuring it help? Muscle hypertrophy works by stimulating the cells, not by physically damaging them.

Don’t think this will work?

From personal experience, starting as a 140-pound weakling, it can be done.

What exercises to do are up to the exerciser; everyone has different physical goals. One workout that worked for me was boxing with some dumbbells. It is a bit violent, yes, but effective.

One suggestion for the gym crowd, since the idea is again to get stronger and leaner, is to embrace

circuit training — a workout strategy based on keeping the body constantly moving and active, burning fat as the exercises continue.

One circuit involves doing an upper body exercise, followed by a core-focused exercise like sit-ups or crunches and then a lower body one, all without stopping in between.

Compound exercises, such as squatting with a barbell and then lifting it up overhead, work multiple muscle groups at once, which is better for the overall body than isolated exercises.

But with circuit training, because of the continuous motion, a very similar effect is given with more overall muscle engagement.

What about nutrition?

It might seem easy and smart to down a pre-made, chemical-laden drink designed to fuel muscle growth.

But these kinds of supplements are just that: chemical-laden. Stick to natural foods high in protein and nutrients to fuel the body. Lean poultry, legumes (lentils are particularly good) and lots of leafy greens (such as spinach, which is a nutrient-dense vegetable) are perfect.

The body needs higher protein levels to fuel muscle growth, so stick to ones low in fat.

Want a muscle-building snack?

Cottage cheese and peanut butter is a cheap, surprisingly tasty meal that is packed with protein and low in negative effects.

If you must use supplements, go for ones that focus on nutrition, not getting “pumped up” or anything of that nature. A good rule of thumb: The less ingredients in something, the better.

The right exercises, with the right diet, can result in a sturdier frame and a stronger body. Building muscle is not hard and it does not mean diving head first into nonstop iron pumping and supplement drinking. Muscle building is only intimidating if you let it be.

Source: http://dailytrojan.com/2011/08/29/build-muscle-mass-for-convenience/

Nicholas Slayton is a junior majoring in print and digital journalism. His column “Way of the Body” runs Tuesdays.

By Nicholas Slayton · Daily Trojan

Posted Yesterday at 10:08 pm in Columns, Lifestyle

KBBF 2011 Junior Championships

2011-08-28T01:41:00.001+03:00

HOT EVENT!

Kenya Body Building Federation will be holding its first Kenya Junior Championship since 2005.

Event: Kenya Body Building Federation 2011 Junior Championships

Qualifying age for competitors: Under 21 years

Venue: Kenya National Theatre

Time: Pre-judging @ 9.00am

Competition starts @ 2.00pm

Welcome!

For the official press release, kindly write to us at:

KBBFSport@gmail.com

Interim Task Force Committee (2011)

Kenya Body Building Federation

The Interim Task Force Committee includes: Chairs of Nyanza, Western, Coast, Rift Valley, Central, Eastern, Nairobi and representatives of the Bodybuilders.