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Amp Up Your Workout With Endurance Enhancing Products

2011-09-22T12:41:00.000-07:00

The number one reason why people skip their workout is fatigue. Endurance enhancers give you the extra dose of energy that you need to make it to the gym and engage in a powerful workout. They give you a strong boost that will help you maintain focus and alertness throughout your entire workout, allowing you to reach your goals. Energy drinks, energy shots, powder energy mix and energy bars all provide that extra amp you need to get a killer workout.

Finding the right endurance enhancer for you is the key to increasing results. Compare each kind of endurance enhancers below to figure out which option is best for you.

1. Energy Drinks
Energy drinks improve mental energy by stimulating the central nervous system, which allows you to maintain focus on your workout. They may also provide physical energy through the addition of sugar and other stimulants. The composition of the energy drink depends on each brand, but often times these liquid endurance enhancers are packed full of vitamins. Common ingredients of energy drinks include guarana, taurine, B vitamins, vitamin B6, vitamin B12, vitamin B5, inositol, milk thistle, glucuronlactone, d-ribose, creatine, l-carnitine and vitamin C.

If you want a great tasting energy drink that is packed full of vitamins, try a Monster energy drink. Monster energy drinks come in a variety of different flavors, including delicious java and fruit juice varieties. There is even a low carb energy drink option available that contains a double shot of energy brew.

2. Energy Shots
Energy shots are both convenient and powerful. A major appeal is that the results of energy shots, such as five hour energy, are felt soon after taking the shot. That is precisely why the five hour energy shot slogan is “drink it in seconds, feel it in minutes!” Not only are the results fast, people typically feel an elevated sense of energy, focus and alertness for about five hours afterward. 5-Hour Energy contains no sugar, no herbal stimulants and only as much caffeine as one cup of coffee, so the crash is minimal. The best part is the active ingredients in 5-Hour Energy can be obtained in everyday foods, or is a nutrient your body makes naturally.

3. Powder Endurance Enhancer Mix
Powder endurance enhancer mixes, such as Revenge Sport, are all natural fuels that keep you pushing harder and harder. Powder endurance enhancers are easy to take, just mix with cold water and shake. For best results you should take these powder endurance enhancers 30 minutes before your workout and continuing drinking every 15 minutes during the workout. These powder endurance enhancers will help you maintain energy and stay at your peak level throughout your workout. They keep you hydrated while improving blood flow and reducing lactic acid levels.

4. Energy Bars
Another ideal way to enhance endurance is to take an all natural energy bar. Energy bars supply the body with physical energy, as measures in calories or joules, and give you the extra boost you need. Energy bars are a healthy way to satisfy your hunger while giving your body the nutrients it needs to power through a successful workout.

Everlast Energy Bars are made with all natural and delicious super foods, such as nuts, dark chocolate, berries and oats. These top of the line energy bars provide the optimal blend of nutrition. They contain protein, an important building block for muscles to keep you feeling strong, and fiber, which helps you feel full and satisfied. Everlast energy bars also contain B-12 and complex carbohydrates to provide sustainable energy to get you through your workout, as well as antioxidants to help protect cells by reducing free radicals. As if all that wasn’t enough, these delicious energy bars also contain the necessary vitamins and minerals to keep your body strong.

Weight Loss Techniques

2011-08-10T07:48:00.000-07:00

Safely losing weight while gaining lean muscle mass is a constant battle for many men and women. Weight loss experts agree that there is not one specific technique that results in the loss of fat. It is a multi-faceted approach that involves mindset, diet, weight training, and cardio.

The key techniques to employ when implementing a successful weight loss plan are as follows:

I. Set goals and listen to your body
Well planned weight loss goals are imperative to any weight loss plan. Goals allow you to focus on the end result and help keep you motivated throughout your weight loss journey. Listen to your body and set goals that are realistic. If your weight loss goals are beyond reach, it is more likely that you will become frustrated and discouraged.

II. Evaluate your diet

Keep a food journal or use an online program to evaluate your current diet and average daily calorie consumption. In order to successfully lose fat you must restrict the amount of calories you consume so that it is less than the amount of calories burned. However, this does not mean that you should skip meals or eat an inadequate amount of food. Not consuming enough calories will put your body in starvation mode, which will trigger it to store more fat. Instead of drastically lowering the amount of calories you consume, focus on eating smaller portions of healthy well rounded meals. Eat carbohydrates early in the day to ensure you do not overeat at night. Overeating at night may result in your body storing excess carbohydrates as fat while you sleep. Don’t limit the amount of protein you consume, muscles need to protein to repair their cells after workouts. Be sure to carry a couple low carb, low fat protein bars with you to help curb hunger pangs.

III. Add weight training to your fitness regime
Weight training is imperative to any successful fat loss plan. Weight training builds muscle, which increases your metabolism. Several studies have proven that your metabolic rate can be elevated for up to 24 hours after a weight training session. The numbers of calories expended by the body by weight training continues long after your workout due to the increased metabolic rate and the energy required for cell repair. Weight training also increases joint stability and bone density, as well as lean muscle mass. If that isn’t enough to convince you to add weight training to your regime, multiple studies suggest for every 1 kg (2.2 lb) of muscle you have, your body burns around 100 extra calories per day! If you already include weight training in your fitness regime, consider ramping it up by adding heavier weights or purchasing a new fitness product. Fitness products, such as versa grips will help optimize your weight training routine.

IV. Mix up your cardiovascular workouts
Cardio is a key component to weight loss because it raises your heart rate and helps your body burn calories. Mixing up your cardio workouts and upping the level of intensity will help you increase your calorie burn. To maintain a heart healthy lifestyle 15-20 minutes of cardio a day is recommended. If you are not planning on cutting calories from your diet, this number should be increased to meet your weight loss goals. There really isn’t one cardio exercise that is better than the other, but experts do suggest trying a variety of activities to keep you from getting bored or frustrated. Consider adding high impact activities into your regime to keep your heart rate high.

V. Take a proven weight loss supplement
Weight loss supplements and fat burners help you get your body over the weight loss plateau. Taking a trusted weight loss supplement boosts your metabolism and helps your body focus on burning fat, not muscle. There are universal supplements that aid in fat loss, as well as supplements specific to women or men. SlimQuick Extreme is one of the strongest female fat burners on the market. SlimQuick Extreme contains 100% authentic hoodia gordonni, which helps the brain feel full faster. The four other unique ingredients increase fatty acid oxidation and decrease fatty acid synthesis, which results in the loss of unwanted fat. A popular male weight loss supplement is Gamma-O , which naturally increases healthy testosterone levels. The increase in natural testosterone and endorphins aids in the development of lean muscle tissue while burning off excess fat. These are just a few examples of a variety of proven weight loss supplements, so carefully select the right one for you.

VI. Drink Plenty of Water
As you employ all the other techniques above, remember to continuously drink water. The body requires water to function properly and flush toxins from its system. The amount of water needed to remain hydrated will likely increase as you ramp up your workouts. Make sure to account for any extra water lost through sweat or diuretic use.

Natural Supplements vs. Steroids

2011-07-13T08:45:00.000-07:00

Anabolic steroids are artificial substances developed in the 1930s to help men with an inadequate amount of testosterone develop masculine characteristics. Present day they are used to rapidly build muscle and enhance performance. The main reason these synthetic substances aid in quick muscle creation is by helping users recover from their workout faster, which allows them to train longer and more often. Although the benefits seem promising, they often do not outweigh the major side effects. The destructive side effects of anabolic steroids include:

Liver tumors
Jaundice
Fluid retention
Enlargement of the heart
High blood pressure
Atherosclerosis
Elevated cholesterol levels
Heart palpitations
Heart attach
Kidney stones
Kidney disease
Infertility
Hallucinations
Depression

Natural supplements are a safer way to increase energy, build muscle and help your muscles recover faster. There are many different kinds of natural supplements and each has specific benefits. For example, creatine supplements are known to increase strength, performance and muscular endurance. Creatine plays a key role in the transfer of energy to the muscles by converting to phospocreatine, which allows the body to produce more ATP. There is significant scientific evidence that short term creatine use can increase maximum power and performance in high-intensity anaerobic repetitive work by 5 to 15%. Current studies indicate that both short term and long term creatine supplementation is safe and may even improve your health.

Nitric oxide supplements are also a safe and effective way to increase energy, size and strength. This natural chemical compound improves muscular fullness and protects the heart through increased blood flow, vasodilatation and oxygen delivery. As natural nitric oxide supplements move oxygen into your muscles they spark powerful muscle growth. To further benefit your body, nitric oxide opens the blood vessels to allow more oxygen and nutrients to be delivered to the muscle tissue.

Whey protein, the highest quality protein supplement, provides the body with the necessary building blocks to produce the amino acids needed for muscle growth. Whey protein powders are a great alternative to artificial anabolic steroids. Scientific research proves the positive effect of whey protein on the body’s immune system, which is the opposite of anabolic steroids that have a negative effect. Whey protein is the richest known source of naturally occurring branched chain amino acids which are imperative components of muscle repair and growth.

Herbal supplements are also a great alternative to anabolic steroids. All natural herbal supplements, such as acai, cayenne and dandelion root, are beneficial to your health, energy level and body composition. Herbal supplements exists how nature intended them to be and are free of toxic chemical pesticides, fungicides and fertilizers. The superfood acai contains potassium, fiber, calcium, phosphorus, proteins and several vitamins, as well the most antioxidants of any fruit or vegetables. Acai is not only nutritious, it also helps reduce injuries and speeds up recovery time, which makes it a perfect addition to any bodybuilder’s diet.

Creatine, nitric oxide, whey protein and acai are just a few of the many healthy and safe alternatives to anabolic steroids. When deciding between anabolic steroids or natural supplements, consider the long term effect on your body.

Omega 3 Fatty Acids are Essential for Bodybuilders

2011-06-14T08:09:00.000-07:00

How many times have you seen “essential fatty acids” and “omega 3 acids” in a fitness magazine or food label? These dietary supplements are often buzzed about, but how much do you know about their full benefits and most importantly, where to find them?

Essential fatty acids are molecules that cannot be synthesized by the human body but are vital for normal metabolism. Omega 3 fatty acids are one of two families of essential fatty acids. They are referred to as essential fatty acids because they have the ability to promote long-term cardiovascular health, yet the body can’t make them from scratch. Omega 3 fatty acids must be obtained through certain foods or omega fatty acid supplements .

Why does our body need omega 3 fatty acids?

The body is continuously repairing itself from cellular damage. In order to do this, it needs a generous supply of polyunsaturated fats from essential fatty acids capable of constructing cell membranes that are elastic, functional and strong. Having a generous supply allows the heart to effortlessly return to a normal resting state.

The American Heart Association has conducted extensive research that links omega 3 fatty acids to a decreased risk of arrhythmias (abnormal heartbeats), decreased triglyceride levels, slower growth rate of atheroslecortic plaque and lower blood pressure. According to the University of Maryland Medical Center, omega 3 fatty acids are highly concentrated in the brain and appear to be vital to cognitive and behavioral function.

Omega 3 fatty acids may also be used for:

High Cholesterol

High Blood Pressure

Heart Disease

Diabetes

Rheumatoid Arthritis

Systemic Lupus Erythematosus

Osteoporosis

Depression

Bipolar Disorder

Schizophrenia

Attention deficit/hyperactivity disorder

Skin Disorders

Inflammatory Bowl Disease

Asthma

Menstrual Pain

Colon Cancer

Breast Cancer

Prostate Cancer

What is the minimum daily intake of omega 3 fatty acids?

A minimum daily intake of 1.6grams/day for men and 1.1 grams/day for women is needed in order to prevent disease resulting from deficiency. Three ounces of salmon contains roughly 1.991 grams of omega 3 fatty acids so consuming a salmon filet is a great way to reach this daily minimum. Symptoms of deficiency include acne, cardiovascular disorders, aging, heart disease, hypertension, psoriasis, prostate cancer, schizophrenia, mental illness, lupus, vision disorders, and depression.

What foods contain high levels of omega 3 fatty acids?

There are three main omega 3 fatty acids commonly referred to as EPA, DHA and ALA. EPA and DHA are mainly found in oily fish, while ALA is found in vegetable oils, nuts, seeds and leafy vegetables.

The following foods are considered a good source of omega 3 fatty acids:

Salmon

Mackerel

Tuna

Halibut

Algae and Krill

Grass Fed Lamb

Nut oils

Flax seeds

Kiwi fruit

Walnuts

Hemp

The conversion of ALA to EPA and DHA is limited in the body and ALA is primarily used for energy. Therefore it is suggested that people consume oily fish two times a week or take omega 3 supplements to obtain the full health benefits of essential fatty acids.

Why do bodybuilders need more omega 3 fatty acids in their diet?

Omega 3 fatty acids are particularly important for bodybuilders because they assist the liver in breaking down protein from your diet to build muscle. Essential fatty acids also aid in muscle growth by enhancing testosterone levels, protecting joints while body building and increasing energy levels. EFA supplements, such as omega 3 fish oil or omega 3 flax seed oil , are strongly recommended for people on a low fat diet because energy level will significantly decrease if there is not enough unsaturated fat in your diet. Even if your diet is adequate, essential fatty acid supplements are a great way to improve overall health, enhance testosterone levels, protect joints, boost energy, and reduce recovery periods after workouts.

Protein & Working Out: Why is Protein Critical for Building Muscle and Staying Healthy?

2011-05-16T10:45:00.000-07:00

Proteins are one of the most crucial components of any fitness enthusiast’s diet. This nutrient-packed compound is important no matter what your fitness goals may be – losing weight, gaining muscle, or even just toning up. Any individual engaged in weight training needs to make sure that he or she is getting enough protein.

Protein is a structural element, making up the bulk of your muscles, bones, cartilage, skin, blood, organs and tissues, and essential for hormone function, healthy immune systems, and healthy hair and nails. It is involved in almost every aspect of your body’s well-being in one form or another. Most importantly protein is necessary for building and repairing muscle tissue.

Protein & Weight Loss

Muscle tissue is the ultimate calorie burner! Since muscle burns calories more efficiently, the more muscle you have the more calories you will burn even when inactive. Strong, active muscles will continue to burn calories even when at rest so make sure you protect your muscles by working out and supplementing your diet with protein. Providing your body with enough protein will keep your energy up, provide your muscle with the nutrients they need to recover from a strenuous work out, and allow you to stay strong while working out.

Many bodybuilders and people who exercise frequently note that when they decrease their protein intake, they lose weight and feel weaker. This is because your body needs protein to recover from tough, tiresome workouts. Without protein, your body will turn to muscle tissue for energy!

The Best Protein for Working Out

For meals, the best sources of protein are lean meats, poultry, fish and dairy. Beans and lentils have a huge amount of protein but low levels of fat, especially saturated fats, which is extremely desirable for those looking to lose weight and tone up.

Protein Supplements

For those actively attempting to build muscle, increase strength, and tone, supplemental protein may be necessary in the diet. Those who find themselves feeling sluggish and weak, and who get dizzy during workouts may need to increase their protein intake via shakes, powders or other protein supplements. We recommend protein shakes as they are quick and easy to make and come in a variety of delicious flavors!

Protein products also have the added benefit of upping the intake of concentrated protein in the diet without additional calories or fats! As the name indicates, these are protein supplements – they should not replace a balanced diet, but rather, should be used in addition to it.

When to Take a Protein Supplement

Certain times of the day are best for taking protein supplements as they will best assist your metabolism and muscle tissue reparation.

1. After working out: This is the best time to ingest supplement as your body will be craving the raw materials to replenish its energies and rebuild its muscle tissue. If you don’t provide your body with what it needs, it’ll break down muscle elsewhere in the body to rebuild tissue. You can also take protein an hour after working out as the body has at this point settled down from the workout routine and is ready to start rebuilding.
2. In the morning: A scoop of protein powder in your morning fruit smoothie will boost your metabolism and give your muscles plenty of fuel after that 8 hour overnight fast.
3. Before bed: Before the 8 hour fast that is sleeping, give your body some whey protein which is easy to break down and gets digested quickly. Mix a small scoop with a glass of soy milk just before going to bed!

OxyElite Pro – Using Thermogenesis to Blast Away Fat!

2011-04-22T09:50:00.000-07:00

How many of us have spent hours in the gym, several days a week without seeing the rapid, powerful results we anticipated? Sometimes it feels like a fruitless endeavor, you work out, do your reps, drink the obligatory protein shake, but the physical changes are slow to come. We’ve all been there and it doesn’t have to be that way – OxyElite Pro is designed to assist you with problem spots and nature’s impediments.

For some, love handles are stubborn and refuse to go away. For others, it’s obstinate belly fat or arms. For many of us, it’s simply that with age, our bodies have begun to slow down and it becomes increasingly more difficult to take off what we’ve put on over the years. What makes USPLabs OxyElite Pro stand apart from other bodybuilding products is that is uses thermogenesis to help melt away body fat.

What the heck is Thermogenesis?

Thermogenesis is defined as “the process of heat production in organisms.” The stimulation of heat in the body activates metabolism, speeding up the rate at which you can burn calories and fat. As a component of metabolic rate, thermogenesis can be stimulated to increase energy expenditure and fat burning.

Thermogenesis exists in 3 main forms: Exercise-associated, Non-exercise activity, and Diet-induced. Those using OxyElite Pro will typically be involved in all three variations – through focused work out regimens, natural, everyday activities, and controlled calorie intake.

What are the benefits and impacts of OxyElite Pro?

The natural ingredients in this powerful USPLabs product will amp up your energy, allowing you to blast through more reps and keep working out longer without experiencing fatigue. In addition to more energy, OxyElite has also been shown to improve endurance, allowing you to continue with heavy weight loads without buckling!

One of the best aspects of this product, according to user reviews, is the smooth stimulation. Unlike caffeine-loaded pills and drinks, OxyElite Pro will improve energy levels without crazy jitters, shakes and late-night restlessness. In the words of one reviewer, “Finally a product that really burns fat, that doesn't make you feel like a meth addict!” Since OxyElite Pro doesn’t rely on heavy amounts of caffeine, you won’t experience an energy crash after using it.

So what’s in it?

The goal of USPLabs products is to create supplements that are effective without harming the body. To this end, only natural, beneficial ingredients are used. Here’s a sampling:

Bauhinia purpurea L: a flowering plant native to south China, but also grown in Hawaii, Texas and California. It has been known to possess antibacterial, antidiabetic, analgesic, anti-inflammatory, anti-diarrheal, anticancerous, nephroprotective and thyroid hormone regulating activity.

Bacopa monnieri: This herb has long been used in traditional Indian Ayurvedic medicine as treatment for epilepsy and asthma. It also has antioxidant properties, reducing oxidation of fats in the bloodstream. Extracts of this powerful plant have also shown to reduce anxiety, enhance cognitive ability, improve memory capacity. In OxyElitePro, it acts as a potent fat burner.

Cirsium Oligophyllum: also known as plume thistles, this flowering plant was originally used as a remedy against swollen veins. Used in confluence with caffeine, this element can speed along weight loss efforts.

For vegetarians:

For our veggie brethren, the capsule is made with animal gelatin so we recommend emptying the content into either a vegetarian capsule or mixing it with water.

And now the fine print!

OxyElite Pro is made in the USPLabs manufacturing facility which is GMP-approved, FDA-inspected facility. USPLabs adheres to pharmaceutical level guidelines and quality-control processes. The above statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease. Consult a physician prior to use, especially for those on anti-depressants or thyroid medications. Do not mix with amphetamine-based prescription drugs or any other stimulant.

BPI Sports 14 Days of Give Aways

2011-04-22T07:28:00.000-07:00

The History of Bodybuilding: Modern Times

2011-03-21T07:16:00.000-07:00

The history of bodybuilding takes us all the way back to the early 19th century where Eugen Sandow, considered the Father of Modern Bodybuilding, began to present "muscle display performances"to a captive audience. He first showed and flexed his muscles for spectators at the 1893 World's Columbian Exposition in Chicago and by 1904 bodybuilding had its first major competition in New York City at the famous Madison Square Garden. Bodybuilding gained popularity in the 1950’s and 1960’s with the flood of beach culture across the United States. Movies like Muscle Beach Party depicted bodybuilder-actors and were seen by many across the country.

Entering the Modern Era

1977 saw the release of a ground-breaking film in terms of the bodybuilding industry. Pumping Iron was a docu-drama about the world of bodybuilding and brought the sport firmly into the mainstream. Starring Arnold Schwarzenegger and Lou Ferrigno, the movie gave bodybuilding a huge publicity and popularity boost, not least of all because Schwarzenegger had recently been awarded his sixth consecutive Mr. Olympia award in 1975, the same year the film was shot.

The 80s and 90s saw the rise of new bodybuilding organizations in addition to the established International Federation of BodyBuilding and Fitness. The National Physique Committee was formed in 1981 and the now defunct World Bodybuilding Federation was formed in 1990. Bodybuilding entered the limelight again when discussions of anabolic steroid use became public. During the 1970s anabolic steroids were still legal and were widely used by many bodybuilders, including Schwarzenegger. Even though the International Federation of BodyBuilding & Fitness introduced doping tests, many bodybuilders continued to use anabolic steroids well into the 1980s. It was not until 1990 that Congress passed the Anabolic Steroid Control Act which placed steroids in the Schedule III category of the Controlled Substance Act. Currently, anabolic steroids and other illegal drugs are tested for in some bodybuilding competitions but not as frequently in professional bodybuilding competitions.

Today the sport is very popular and has been integrated into U.S pop culture. With the accessibility of bodybuilding supplements and training materials, bodybuilding has gained widespread acceptance and legitimacy. Bodybuilders, or those looking to gain a bodybuilder’s physique, have a wide array of supplements at their disposal from protein powders and supplements to fat burners and weight gainers. Check out Tiger Fitness’ huge selection of weight lifting and bodybuilding supplies, including whey, soy and casein protein, meal replacements, creatine supplements and much more. In the 100+ years bodybuilding has been in existence the sport has grown substantially. Now there are thousands of web pages, gyms, television shows, magazines, movies, and even products dedicated to bodybuilding.

Yok3d | USPLabs | In Stock Now!

2011-03-02T14:18:00.000-08:00

USPLabs Yok3d is now in stock and shipping at TigerFitness.com! Don't miss the first batch run.

USPlabs - YOK3D (YOKED) !

TigerFitness.com just started shipping Yok3d from USPLabs 3-2-2011
One of the leading brands in the sports supplement industry is set to break ground again!

USPlabs (USP Labs) is quickly gaining top spots in the supplement world, especially with their latest YOK3D! Little is know at this time about this new rumored pre-workout blend that claims to noticeably improve focus and performance in the gym while at the same time maximizing muscular pumps and vascularity. YOK3D is scheduled to be released shortly, and will surely be a hit based on the current success of USPlabs products such as Jack3d, OxyElite PRO, and Pink Magic . Stay tuned for full product details, information and great reviews only at TIGERFITNESS.COM

Powerfull All New Formula for Superior Performance & Pumps!

Following in the footsteps of the Successful Jack3d!

Universal Nutrition | Animal Rage

2011-02-21T05:58:00.000-08:00

Universal Nutrition Animal Rage - IN STOCK NOW!

Universal Nutrition is rolling out it's next great Animal Creation. The all new Animal Rage is going to take the Pre-Workout category by storm. Universal Animal Rage is in stock and shipping right now! Don't miss your chance to pick up a first batch bottle. TigerFitness.com will have a full review section of people who have tried and written a review on the Animal Rage once people start taking it!

BMI: What It Is and Why It’s Wrong

2011-02-18T08:10:00.000-08:00

Created in the 19th century, the Body Mass Index has, in the last 50 years or so, become a standard go-to for determining one’s physical health and well-being. The BMI, or Body Mass Index, is a measure of the body’s weight divided by the square of the body’s height, if this sounds confusing, it really isn’t. BMI is easy to calculate and does not require fancy equipment or state-of-the-art technology.

Since the 1980s, the World Health Organization has used the BMI to measure obesity levels and publish statistics on the average relative health and weight of the populations in different countries. However, despite its ease of use and universal applicability, the BMI has come under fire recently for a number of reasons.

1. BMI doesn’t distinguish muscle from fat

Muscle is denser than fat by a good amount and therefore will weigh more. The BMI formula fails to make a distinction between fat mass and muscle mass. What does this mean for The Rock, the toned and muscular professional wrestler? It means that according to his BMI, he is obese! Without separating fat and muscle, athletes usually find themselves on the overweight or obese end of the BMI spectrum when in fact their bodies are in top physical condition and have a very low boy fat percentage! A person with strong bones, good muscle tone and low fat will have a high BMI – are they obese? Probably not. Athletes typically indulge rarely in fatty foods and have high protein diets (which may be supplemented with protein powders, pre work out shakes and top quality work out supplements) – these bodies are physically fit and strong.

2. BMI does not actually measure the percentage of body fat

The BMI formula does not take into consideration the percent of body fat. This crucially important metric is completed left out of BMI measurements, thereby failing to include one of the most distinguishing factors about a person’s actual health.

3. BMI does not take into account frame size, or bone and cartilage mass

Bone is far denser than muscle and is twice as dense as fat so it is necessary to take into account the person’s relative frame size and bone mass in order to accurately dictate whether or not they are within a healthy weight range. The BMI fails to do this and instead lumps all weight together.

4. It’s one size fits all

The BMI does not account for very different body types and myriad other factors that can contribute to a body’s weight. For example, consider the very different body types of Samoans or Thais – the BMI does not take this into account. Nor does it factor in other health measurements or water weight. The BMI simply presents one equation which is supposed to work for everyone, from muscular, athletic men to slender, young women.

What we take away from recent studies into health and obesity in the United States is that appearances can be deceiving and that the BMI may not be the most reliable way to gauge obesity levels in our nation. After all, a slender person may have a low BMI but without working out and eating well they may still have a high percentage of fat which can cause serious health problems. The course of action to ensure health at any weight is to work out regularly, eat well, get plenty of rest, and drink loads of water!

Incredible, Edible...Powder?

2011-02-02T15:53:00.000-08:00

If you have done any physical training or been in a gym, you have probably been told to utilize protein powder to get bigger, stronger, leaner, leap tall buildings in a single bound etc. Protein is the answer to what ails you. So what do you do? You go out and buy a huge tub of protein, mix up a shake and down it. Again and again and again. Pretty soon, you are just sick of protein and pretty vehemently refuse to take anymore. This throws your diet off as your body got used to all this protein and suddenly it’s gone, leaves a whole in your pocket where money used to be and suddenly there is this huge tube of stuff you don't like taking up space in your kitchen or gym bag.

Thankfully, we at Tigerfitness, we were able to locate some great new uses of protein thanks to Marc Lobliner, president and CEO of Scivation (better known as “The Machine”). He has 3 recipes that uses Scivation’s Whey Protein to make EDIBLE treats. Crack open that protein tub and give it a try!

NOTE: Marc has said that he has made these recipes using Scivation Whey Protein. Results may vary with different brands of protein!!!

The Protein Cupcake (No video for this one)

22g HIGH QUALITY SCIVATION WHEY Protein
1g Carb
1g Fat
104 Total Calories

Marc: I topped mine to fit my dietary needs with Peanut Butter. You can top with whatever you'd like or have with your morning oatmeal.

- Preheat oven to 400 degrees F.
- 4 scoops of your favorite flavor of Scivation Whey Protein.
- 7 oz water or coffee (for a mocha brownie!)
- Mix up or blend until smooth - not lumpy
- Scoop into Reynolds foil baking cups or silicone cupcake trays coated with non-stick cooking spray.
- Bake for 15 min & let cool

2) Protein Quick Go Brownie

3) Sludge

There you have it folks, new ways to use your protein powder. Enjoy the protein that requires mastication (that means to chew) and go jump over a barn!

High Intensity Interval Training (HIIT)

2011-02-01T07:40:00.001-08:00

A great start to the New Year would be for you to make a firm resolution to begin exercising regularly, and what better exercise program to kick off the New Year than the superior benefits of the high intensity interval training program, or HIIT. This approach to exercise differs from other exercise plans in that it is meant to develop and tone your body by performing short but concentrated workout sessions which usually last from 10 to 20 minutes. An example of high intensity interval training would be if you were to walk or jog for 10 to 15 seconds while alternating 20 second periods of intense running or sprinting. HIIT is also becoming increasing popular because it is one of the best workouts which makes the best use of a limited amount of time.

Although an extended aerobic workout is thought by many to be a proven method that decreases body fat, since fatty acid utilization will always follow a 30 minute or longer aerobic session, high intensity interval training seems a bit counterintuitive when you consider its principles. However, there have been studies that have shown HIIT to be more effective at reducing fat and losing weight than aerobics. The dynamic of this effect may lie in the increase of RMR, or the resting metabolic rate which is the amount of energy you are using while resting or doing minimal activity. You will not induce catabolization of muscle tissue, either, while burning body fat with HIIT because this type of training that favors the metabolism of fat before muscle.
Although HIIT seems to be today’s new “wonder” exercise, it is not that easy to do and will take discipline and determination on the part of the exerciser. While it is great for those who have limited time to exercise (and that includes most of us busy working parents!), HIIT may not be right for you, especially if you have been prone or are experiencing any kind of cardiovascular issues or other health-related problems which may reduce your ability to perform HIIT exercises. Even if you are healthy, it is always a good idea to schedule a check-up with your family physician before beginning a high intensity interval workout training program.

Whether you are someone who desires a leaner, healthier body or you are already in fairly good shape but want to enhance your performance involving sport-related activity, an HIIT program can be uniquely tailored for any field of athletics or lifestyle. The correlation between HIIT and the results it produces lies in the different intensities and lengths of each interval, along with the amount of sessions you choose to do in one week. The intense effort you put into an HIIT exercise session, which begins to burn calories almost immediately, also allows your system to continue to burn calories after you are done exercising because it takes your body much longer to wind down to its normal RMR rate than doing regular exercises.

Scivation CEO Marc Lobliner Tire Flipping for HIIT

Am I Healthy Enough For HIIT?

Prior to beginning a high intensity interval training program (after you have seen your doctor if necessary), your ability to maintain approximately 70-85% of your maximum heart rate while exercising for at least a half an hour without being extremely tired or short-winded is important as an indication of whether you are ready to begin HIIT. Remember it is also equally important to perform warm-up exercises before doing any physically strenuous activity, as this will raise the core temperature of your body and the temperature of your muscles. Muscles which are warmed-up will be more flexible and less prone to being damaged by excessive stretching or pulling. You also want to increase your heart and breathing rate by warming up which assists in sending oxygen and essential nutrients to the parts of your body which you will be exercising. Warm-up activities should consist of light swimming, walking, stationary bike riding, or easy jogging and should last between 5 to 10 minutes.

A typical HIIT exercise session begins with this warm-up period followed up by six to ten high intensity exercises which are integrated with intervals of reduced intensity exercises. After this workout period is over, you should finish with simple, cooling down exercises which are intended to allow your heart and breathing to slowly recover and resume their normal resting rates. Examples of cooling down exercises are stretching, deep breathing, and normal walking. When executing HIIT exercises, you should attempt to put as much effort into them as possible. However, the reduced intensity exercises should be done at half the intensity of the HIIT exercises. These kinds of workouts are to be alternated repeatedly for approximately fifteen to twenty minutes. Only people who are conditioned to do the maximum HIIT workout can safely endure up to five minutes of high intensity exercise without feeling exhausted so if you are just beginning this type of workout, don’t expect to do any more than two minutes of HIIT until you have increased you stamina and are able to do lengthier HIIT sessions.

If you feel chest pain, constriction in the chest area, or experience difficulty in breathing while HIIT exercising, don’t just stop immediately but begin cool down exercises if you can do so because there is the possibility that blood may collect in your arms and legs, or you may suffer from lightheadedness if you suddenly stop in the middle of an intense workout. In addition, it is very important to drink water before an exercise session, at least one or two glasses, in order to prevent dehydration. Cramping may occur during and after HIIT if you do not drink water beforehand due to rapid loss of water and sodium from your body. Also, it is equally important not to miss a HIIT session unless you are extremely ill and would do harm to yourself If you were to undertake the intense exercising involved in HIIT. You won’t experience continual progress if you are irregular in working out and it just makes it more difficult to perform at maximum intensity during the next session.

Marc Lobliner doing a Farmers Walk as HIIT Cardio for the day!

Heart Rate Matters - Keep Track

Studies have revealed that the HIIT workout helps individuals burn up to nine times more fat than the usual, lengthier exercise session. Typically, a high intensity interval training program consists of working out on cardio equipment, a treadmill, or an elliptical machine, which mimics the act of walking and running without putting extreme pressure on hip, knee and ankle joint. In order to accurately monitor your heart rate, you will need a heart rate monitor which consists of a device that looks like a wrist watch and a strap which encircles your chest that sends information regarding your heart rate to the wrist watch monitor. It is simple to understand and you can easily find one on the internet for around $50. You should also create and follow a meal plan that is rich in the nutrients your body will be depleting while on your HIIT program. In addition, eating 5 to 6 small meals a day which contain the necessary amounts of protein, vegetables, and fruits is recommended since this maintains a steady rate of metabolism in your body and prevents the urge to overeat when you feel extremely hungry.

How do you find your actual maximum heart rate? Simple! All you do is subtract your age from the number 220, which is just an estimate, but it will give you a good base on which to gauge your heart rate. For example, if you are 40 years old, your maximum heart rate would be 180, which is a pretty decent approximation for someone of that age in good health. However, if you are a healthy 65 year old who exercises regularly, your maximum heart rate might be slightly higher than the rate of 155 you get when you subtract 65 from 220. So check your heart rate when doing an intense session of HIIT and compare that number with the number you end up with when calculated. If it is higher than the calculated number and you have been exercising without any difficulties at that rate, then use that number. You are just in better shape than most people you’re age!

What you need to do when using HIIT is to wait until your heart rate is around 80% or so then begin exercising as intensely as you can (without injuring yourself, of course), pushing yourself until you can’t push yourself any further. Do this for about one minute before slowing down a bit and returning to the 80% heart rate. Then after sixty seconds of reduced but still vigorous exercising, start revving up your internal engine again and go for another minute of strenuous exercising. Look at the heart monitor reader on your wrist and note the highest number it reaches. If it stays there for a few seconds, that is the number you should consider as your maximum heart rate.
There are several different kinds of heart rate monitors available online or in a general fitness store. Some will only display what your current heart rate is; others will have the ability to calculate and tell you what your best average heart rate is in comparison to maximum heart rates. There are even heart rate monitors which allow you to download this information so that you can print out and record your HIIT workout session!

HIIT Research and Results!

Besides preparing your body for a consistent program of high intensity interval training sessions, your mind also needs some of your attention and preparation. Central to the human nervous system is the mighty brain, an organ which expends a large amount of the energy you provide your body with when you eat and sleep. When you begin your HIIT program, much of your success is going to emerge from your nervous system being able to quickly adapt to the severity of such short bursts of intense exercise. It is similar to learning any new activity which deviates from anything you have ever done before, only this time you are going to include your muscles, lungs and heart in the process! In order to finish each HIIT interval you will initially have to make yourself concentrate on forcing your body to do what you want it to do. While engaged in this effort, you will be unaware of anything else except focusing on pushing yourself until you can’t possibly exert any more force of will on your body. After a few HIIT sessions, however, you will begin to notice you won’t need to focus so intently on doing your HIIT exercises because it will seem that your body is performing the exercises as though it now knows what is expected of it. This is because it does! Your brain, being the extremely adaptable organ that it is, chemically understands what is happening to your body when you begin your HIIT session. It is now efficiently and silently preparing and telling your body to get ready for an intense period of heavy physical activity. This is why you will begin to discover that each HIIT session seems to take less effort than the previous one.

An example of how the brain can be conditioned to assist the body in a future physical undertaking is revealed in an interesting experiment done at the Cleveland Clinic Foundations in Cleveland, Ohio. Researchers discovered that just by thinking about exercising a specific muscle, this muscle can actually be strengthened as though it were performing actual exercises! The experiment involved a group of thirty people approximately 23 years of age who were told to think as clearly and strongly as possible about using their little finger muscles or about flexing their elbows for five minutes per day over a span of twelve weeks. After three months, this group was compared to the control group who did not participate in imagining a little finger or elbow exercise. When each group’s strength was measured, the researchers found that those who imagined exercising their little finger had increased muscle strength in that finger by 35%, with the elbow group increasing their elbow flexor strength by 14%. Brains scans implemented after the study further revealed that there was more intense neuronal action in the cortex than previously found before the experiment. Researchers concluded that the increase in power in the little fingers and elbows of the imagining groups were correlated with improved capability of the brain to signal these muscles by repetitious, concentrated thinking.

So even the mere thought, albeit sustained and concentrated, of exercising parts of your body is enough to cause a change in that area, which reveals just how substantial the influence your mind has over your body really is. HIIT is essentially a high intensity workout but your brain plays a big role in the success of that workout.

Pay attention to your breathing. Is it slow and deep, or quick and shallow? Is your belly expanding and contracting, or is your chest doing all the work?

Walking is especially good for your brain, because it increases blood circulation and the oxygen and glucose that reach your brain. Walking is not strenuous, so your leg muscles don't take up extra oxygen and glucose like they do during other forms of exercise. As you walk, you effectively oxygenate your brain. Maybe this is why walking can "clear your head" and help you to think better.

Movement and exercise increase breathing and heart rate so that more blood flows to the brain, enhancing energy production and waste removal. Studies show that in response to exercise, cerebral blood vessels can grow, even in middle-aged sedentary animals.

Endorphins
Endorphins are released within 30 minutes of the start of physical activity in order to bind to opioid receptors in your brain's neurons, according to Bryan Mawr College. This blocks the release of some neurotransmitters, which inhibits your nervous system's ability to transmit pain impulses from your body to the brain. This helps reduce your discomfort and pain when exercising. But endorphins don't do this on their own--they work in conjunction with the pleasure-inducing neurotransmitters serotonin and dopamine.

What is TMS Therapy? Learn more about Transcranial Magnetic Stimulation (TMS) Therapy. www.NeuroStarTMS.com

Serotonin
Serotonin levels in your brain tend to increase when you exercise, according to the Better Health Channel. Additionally, individuals who exercise frequently tend to have more serotonin present in their brains. Serotonin is a pleasure neurotransmitter that affects numerous functions, including your sleeping and awake cycles, appetite, mood and libido. It is also the chemical whose presence has a direct link to depression--higher levels of serotonin usually result in less frequent or extreme depression.

Dopamine
Dopamine is a chemical that helps regulate fine-motor function, according to the Franklin Institute. This plays a role in developing your coordination and muscle memory. It also helps your brain learn about how it is rewarded by stimulus, according to PsychologyToday.com. When exercise causes an elevation in serotonin levels, dopamine helps your brain associate exercise with that elevated happiness achievement!

H.I.T remains one of the most controversial and novel ideas in the weight training world which is always ebbing and flowing from one perceived ‘wisdom’ to another. Science continues to show a whole variety of pathways, ingredients and conditions that are involved or cause muscle growth. H.I.T may never be the answer for everyone but it is difficult to deny that a sensible interpretation of it has worked for a lot of people. So it may be worth trying it out and learning for yourself. At worst you will have learnt the meaning of intensity and pushing yourself in a few sets harder than most people do in an entire training career and that at least is a skill you can apply to all your future training.

Creatine - Dissected

2011-01-31T17:34:00.001-08:00

Creatine is one of the most popular supplements taken by athletes and body builders today who want to develop muscle mass and stamina. It is available as a caplet, capsule, or as a powder which you can either mix in a drink or sprinkle on food. It works in your skeletal muscles and highly contributes to those complex muscle contractions important in the repetitive exercises you do when working out. ATP, or adenosine triphosphate, is the essential fuel driving proper muscle contraction and this is where creatine lends a very important helping hand by generating additional ATP which gives you more muscle energy and leads to more productive sessions. While normal amounts of ATP will let you experience a few seconds of high-intensity energy, creatine and the boost it gives to ATP will enable you to sustain a much higher energy level and a much longer period of that energy.

The reason why creatine supplements are so popular is because even though a variety of meats such as tuna, pork, beef, and salmon contain rich amounts of creatine, this is potentially lost in the preparation of the meat since creatine is extremely sensitive to heat and it is necessary to properly cook meat in order to destroy harmful bacteria. However, milk and cranberries contain a modest amount of creatine, with milk having .05 grams of creatine per pound of milk; and cranberries containing .001 grams of creatine per pound. But taking a creatine supplement is simply a much more convenient and efficient way for the athlete in training to supplement his body with the much-needed boost creatine gives to energy and muscle.

Creatine comes in food such as meats and fish but the best kind of creatine is creatine monohydrate because it has more creatine per specified quantity than any other source. You can experience great results from consuming creatine monohydrate by utilizing two different methods. One is called “loading”, where you literally flood your muscles with creatine by taking twenty to thirty grams of creatine a day for the first month, either in capsule form or by mixing powder with grape juice or water. When the “loading” period is over, you can begin taking the usual amount of five to fifteen grams each day in order to maintain a sufficient level of creatine in your muscles that will benefit your workout sessions. Another way to integrate creatine into your diet is to use a more gradual approach by foregoing the loading phase and simply supplement with the regular five to fifteen grams per day. Weight trainers have reported receiving the optimum results from mixing creatine with a high carbohydrate base and taking this supplement combination about thirty minutes before exercising.

Creatine is an amino acid produced by your liver and kidneys. However, your liver does most of the work because it uses three important amino acids—arginine, glycine and methionine—and synthesizes them in order to make creatine. The main purpose of creatine is to energize our muscles, which allows them to successfully adjust to whatever kind of physical stress we choose to force on them. Besides galvanizing the muscles, creatine also super-hydrates muscles, meaning that creatine increases the volume of cells by inflating them with water. This is what “pumps” up your muscles and gives them that bulk you work hard to maintain during a workout session. However, you will need to drink a lot of water in order for creatine to work its magic so if you are not sufficiently hydrated, you won’t receive the optimal effect that creatine is able to give. And you may end up feeling the effects of dehydration.

For most bodybuilders and athletes, creatine works as a great supplement that benefits energy and muscle bulk. However, there have been incidences of certain individuals called “non-responders” who have taken creatine and not experienced any changes in their body or energy levels. An explanation for this occurrence is that these people happen to produce an above average amount of creatine in their body which literally cancels out the excess of creatine caused by the ingestion of a supplement. Another reason for this “non-response” to creatine is that they may also be heavy red meat eaters, which is a natural source of food-bound creatine. The lack of creatine stimulation may be due to both conditions in certain individuals.

Are creatine supplements safe? Yes, they are very safe for the healthy adult who has no pre-existing kidney or liver disease. Creatine has been available to purchase since the mid 1990’s and also has been involved in many research studies, with the results indicating no bad side effects were experienced by those taking creatine supplements. However, occasional mild side effects have been reported due to creatine’s water-retention ability, such as muscle cramps and nausea. The two main reasons for these problems can easily be avoided by drinking plenty of water (1/2 gallon up to one gallon is recommended) before taking creatine and watching how much creatine you take. Too many supplement capsules can also result in these same two physical ailments. The typical body builder, however, will ingest five grams of creatine each day, unless they are “loading” up with creatine, which means they are taking twenty grams each day during the first week, and five to ten grams per day following the first week.

Creatine supplements have been shown to significantly contribute to lean muscle mass is as little as two weeks. Its capacity to stimulate energy reserves in muscles comes from being able to synthesize muscle proteins and boost them into a high energy state conducive to workout sessions and faster recovery rates. Many studies involving creatine have been clinically executed, with results indicating that creatine does in fact biochemically benefit energy reserves, while also influencing fat loss amounts. Since the 1900’s creatine’s beneficial influence on muscle strength and endurance has been studied and reported but this information did not become well-known until the 1992 Olympics in Barcelona, Spain. A New York Times article stated that Linford Christie, the gold medal winner of the 100 meter dash, had supplemented with creatine prior to participating in the Olympic. In addition, Sally Gunnell, the gold medal winner of the 400-meter hurdles, made it public that she was also a creatine user, along with several British rowers who had won medals in the Olympic games. Shortly after, a pharmaceutical manufacturer called Experimental and Applied Sciences produced a creatine compound and sold it as a muscle and energy enhancement supplement. Tests were done on this new product which revealed that high glycemic carbohydrate use in conjunction with creatine accelerated the production of creatine in the muscles and boosted athletic performance significantly. A few years later in 1998, Cell-Tech became the first company to manufacture the first creatine-carbohydrate alpha lipoic acid supplement. Alpha lipoic acid stimulates the levels of muscle phosphocreatine levels and total amounts of muscle creatine.

Studies have indicated that besides enhancing muscle strength, creatine can elevate levels of growth hormone in your blood. Growth hormone is a protein-based peptide hormone which is vitally important in generating cell reproduction and regeneration. Subjects in research studies involving creatine showed a significant increase in growth hormone after consuming creatine and did not participate in any type of physical activity or ingest anything that might naturally elevate growth hormone. GH is also implicated in accumulation of body fat, maintenance of the immune system, promotion of muscle and bone mass and many other important functions. In addition, our production of growth hormone tends to slow down as we age, which results in easily breakable bones, less muscle mass, and loss of energy. For body builders who are entering their forties, creatine can inhibit the onset of age-related reduction in growth hormone by maintaining the appropriate level necessary to sustain energy levels and bone and immune system health. Since GH is expensive and extremely regulated (prescription only), you can stimulate its production by creatine supplements, but also with anaerobic exercise like weightlifting, or concentrated and sustained exercise like long-distance running. Be aware, however, that creatine is considered to be a dietary supplement and not a drug, which means it is not regulated by the FDA of the United States. As a consequence, some creatine supplements may vary in quality and ability to produced desired results. Always do some background research on a company outside of the US before purchasing and using the creatine they advertise.

There is also something called “creatine cycling”, which is a method that has you taking creatine all the time but “reloading” once every six weeks for one week, then maintaining the regular amount of creatine for six weeks. Once this cycle is complete, you then are supposed to discontinue using creatine for two weeks. Then you just start the entire cycle over again. Although not a requirement while using creatine, there have been several studies that have indicated that the loading phase facilitates attaining that maximum muscle/creatine amount faster than if you began by taking a regular dose of creatine supplement (five to fifteen grams). However, you could reach this same point by consuming one serving of creatine for one month as you would by “loading” for five straight days, but most body builders do not want to wait that long before seeing a significant increase in muscle bulk, especially when they could have it in just under a week!

AGS‐10 (All Growth Stimuli) Training Program

2011-01-30T10:00:00.000-08:00

One all‐out‐set per exercise! That is the basic principle of Dorian Yates’ HIT training system. Now, what does “one all‐out‐set” mean? It means taking a set to the point where you cannot physically complete another rep. To achieve complete failure it may be necessary to throw in some drop‐sets, rest‐pause sets, forced reps, or partial reps. Dorian believed that after you have maximally stimulated the targeted muscle with one‐all‐out‐set, doing additional sets is not necessary because you have already created the stimulus for muscle growth. When you look at this concept from a scientific approach, it makes perfect sense. A heavy, all‐out‐set to muscular failure is going to recruit a large number of motor units, thereby overloading a ton of muscle fibers.

Overload is the primary stimulus for muscle growth. Doing another set after you just took the previous set to complete failure is not going to recruit additional muscle fibers and will most likely just fatigue you. In addition, your performance during that next set will most likely suck since you gave it your all for the previous set! After seeing some videos of Dorian explaining his training principles and seeing them in action, I was instantly drawn to his method of training. Even before learning about Dorian’s training I had often wondered if doing additional sets after taking the first set to failure was necessary.

If my workout called for three sets of bench press, I found myself holding back on the first two sets then taking the third set to failure. But would I have been better off just doing one set to failure? What leads to more growth; doing a set of 6 reps, resting and then doing a set of 5 reps, resting and then doing a set of 4 reps or doing one all‐out‐set of 8 reps to complete failure? It is my current opinion that doing one all‐out‐set will lead to more growth. The first option of doing three sets leads to more total reps being completed (greater volume), but the second option of doing one all‐out‐set to failure allows you to push yourself harder, leading to a higher level of overload with less volume.

I decided to give Dorian’s HIT program a go and fell in love with it. Knowing that I only had one set for each exercise allowed me to train harder and more intense than I had in a long time. I did the Dorian HIT routine exclusively for a long time. After a while, even though I was seeing results, I decided to try out some different routines. It is human nature to always think there are better options out there. After three months of trying various programs and setups I went back to what was working for me, the Dorian HIT program. After a few months of doing the Dorian HIT routine again human nature got the best of me and I began thinking of ways to make the Dorian HIT routine more effective. Unlike before where I tried completely different programs, this time my goal was to build upon my current program and now I am confident that I have found a technique that will enhance your results!

Before I continue, I want to point out that some people may do better on a volume‐style routine than a HIT‐style routine and vice versa. There is no “best” program for everyone, so I encourage everyone to try different routines and find what works best for them. One should note you need to give routine enough time to produce results before dismissing it or praising it. It takes more than a week to get results, so don’t label a routine as ineffective after just one week. I am by no means saying the below program is the BEST way to train, simply one effective strategy to stimulate muscle hypertrophy. In addition, the below program is for advanced trainees with at least 3‐5 years of consistent weight training experience. If you haven’t done so yet I HIGHLY recommend that you first complete at least two run‐throughs of my Tri‐Phase program before trying the AGS‐10 program. There are two reasons I make these recommendations:

1. It takes time to develop the mindmuscle‐connection and learn how to properly execute each and every exercise.

2. It takes time and experience for your body to be able to recruit additional motor units and muscle fibers and you therefore may not be able to train intense enough for one set to be sufficient to stimulate muscle hypertrophy.

As I stated in my Tri‐Phase program, “In my opinion, consistently adding weight to the bar—lifting heavier weights and/or completing more reps—is the most effective way to add muscle and grow and should be your primary concern. The number of exercises, sets, rep ranges, etc. you use is should be secondary to progressing with the loads you lift.” If you want to grow, you are going to have to progressively lift heavier weights.

The focus for any program should be beating your performance from your previous workout. Progressively increasing the tension/overload placed on muscle is the primary stimulus for muscle growth. In addition to tension, fatigue also plays a role in muscle growth (note: a much smaller role than tension) and because of this you will complete a “Volume Blast” or “Rep Blast” for the final exercise for each muscle group worked. All other exercises besides the final exercise for a muscle group are one all‐out‐set‐to‐failure (along with intensity techniques) within the 4‐10 rep range. Volume Blast 5‐10 sets of 10 reps. Stop once you cannot complete 10 reps with the weight you choose. For example, if you completed 5 sets of 10 reps but on the 6th set you only got 8 reps, then your volume blast is done. Rep Blast 1 set of 20‐30 reps. Choose an exercise that allows you to keep constant tension on the targeted muscle.

Training Periodization

• 3 Weeks completing one‐all‐out‐set + intensity
techniques per exercise and volume/rep blasts.

• 1 Week completing just one‐all‐out‐set per exercise
with no intensity techniques and rep blasts only.

• Repeat

Training Schedule

Monday = Chest + Calves
Tuesday = Delts + Traps + Deadlift
Wednesday = Rest Day
Thursday = Back
Friday = Arms
Saturday = Quads + Hams
Sunday = Rest Day

Monday = Chest + Calves

Incline Bench Press
Flat DB Press or Machine Press
Incline DB Flies
Cable Crossovers (Volume or Rep Blast)
Standing Calf Raise
Seated Calf Raise (Volume or Rep Blast)

Tuesday = Delts + Traps + Deadlift
Deadlift
Shoulder Press (BB or DB or Machine)
DB Side Lateral
1‐Arm Cable Lateral (Volume or Rep Blast)
BB Shrug
DB Shrug (Volume or Rep Blast)

Thursday = Back
Bent Over Row
Reverse Grip Lat‐Pulldown (Cable or Hammer Strength)
T‐Bar Row or Hammer Strength Row or 1‐Arm DB Row
Wide Grip Seated Cable Row (Pull to bottom of chest)
Straight‐Arm Pulldown or Pullover (Volume or Rep Blast)
Bent Over Rear DB Lateral or Reverse Pec Dec

Friday = Arms
Tricep Pressdown
Close Grip Bench Press or Skull Crusher
Overhead Tricep Extension (Volume or Rep Blast)
1‐Arm Bicep Curl (DB Preacher, HS Preacher, or
Machine)
Barbell Curl
DB or Cable Curl (Volume or Rep Blast)
BB Wrist Curls (Flexion and Extension)

Saturday = Quads + Hams
Leg Extension
Leg Press
BB Squats
Hack Squat (Volume or Rep Blast)
Lying Leg Curl
Stiff Leg Deadlift
Single Leg Curl (Volume or Rep Blast)

The key to the AGS‐10 program is finding what works best for you. By this I mean finding what intensity techniques for the exercises that give you the best results. For example, on my “Arm Training Day” I do the following:

1‐Arm Hammer Strength Preacher Curls = 1 set of 4‐8 reps + 2‐4 forced reps
Barbell Curl = 1 set of 4‐8 reps decrease the weight by 50 lbs (drop‐set) then complete as many reps as I can
DB Curl = Volume Blast

There may be exercises where you do not want to use an intensity technique because one all‐out‐set is intense enough on its own (this is especially true for squats and deadlifts). You do not have to use intensity techniques on every single exercise. With some experience and experimenting you will find what works best for you.

Fat Thats Good For You?

2011-01-29T13:29:00.000-08:00

If you are a weight trainer or high energy athlete, you probable eat more oily fish than other people do, fish like trout, mackerel, salmon, sardines, and tuna because you are more aware of the benefits of fish protein and essential fatty acids than other people who don’t participate in physically stressful exercise. In addition, these kinds of fish are rich in EPA/DHA, essential fatty acids which have the scientific names of eicosapentaenoic acid and docosahexaenoic acid. EPA/DHA is considered an omega-3 polyunsaturated fat found in cold water fish that enhances brain functioning by facilitating neurotransmitters, along with contributing proper nutrients to the retina and to overall eye health.

Since bodybuilding is meant to optimize hypertrophy of muscles and maximize stamina, a weight trainer will adhere to a stringent diet plan supplemented with recovery drinks, protein tablets and fish oil. Fish oil is an essential fatty acid which is especially important to bodybuilders because fish oil assists in delivering the right quantity of EFA’s which complement the vitamins and minerals in protein and whole grain foods. The World Health Organization has reported that adults should include .3 to .5 grams of DHA/EPA to their diet each day to maintain healthy amounts in the body. However, a bodybuilder should incorporate one to two grams of fish oil (DHA/EPA) each day into their food intake, depending on their weight and body mass proportions. A healthy body builder who weight approximately two hundred pounds should swallow eight fish oil supplements with each supplement containing 1, 3000 milligrams of fish oil.

After each workout session, your body will experience an immense amount of cell damage and muscle tissue inflammation. Fish oil contains the polyunsaturated fats that are required in order to rejuvenate those injured cells along with relieving joint and muscle inflammation. Fish oil is also correlated with benefitting your immune and cardiovascular system, and may be implicated in a faster and stronger recovery during a workout session, facilitate blood flow, and increase career longevity, if you happen to be or want to be a professional body builder. In research studies, individuals who began taking fish oil supplements report that previously sore or inflamed joints began feeling better after a few days of DHA/EPA supplements.

Other research involving fish oil and other omega-3 acids has shown that these essential fatty acids may assist in destroying cancer cells by preventing them from “eating” linoleic acid, besides turning on the DNA which is required for eliminating cancer cells and also for preventing cancer cells from clinging to non-cancerous cells, which is why cancer is so proliferous in the first place. In addition, animal research has correlated fish oil and DHA/EPA with eradicating different types of tumors. Human studies have also revealed the supplementation of essential fatty acids effectively reduces triglyceride amounts, which is the type of fat that clogs heart arteries. And, if you happen to be feeling a little down emotionally for one reason or another, adding omega-3 may lessen your anxiety and reduce insomnia. Some bodybuilders will suffer from certain conditions due to a deficiency of EFA’s, such as dry skin, decreased energy levels, aching joints, and loss of hair. The all-important growth hormone testosterone also requires the assistance of essential fatty acids in order to facilitate muscle growth and bulk.

Bodybuilders and high-intensity athletes are also rapidly beginning to discover the anabolic advantages of prostaglandin. Originating and created from components of essential fatty acids, prostaglandin has been discovered to be very important to your physiological response to physical stress by assisting your body in building muscle bulk, burning fat and reducing salt and water retention which causes puffiness. Prostaglandin also manages the relaxation and contraction cycle of smooth muscle tissue. Sometimes erroneously referred to as a hormone, prostaglandin is actually an autocrine which plays the role of messenger molecule, and is not manufactured in just one area of the body but at several, which technically classifies it as something other than a real hormone.

Every muscle cell contains prostaglandin receptors and each muscle cell constantly manufactures prostaglandin. If a muscle cell cannot make enough prostaglandin for one reason or another, it will die off. Elevated levels of cortisol are the major cause of reducing prostaglandin synthesis and eventual loss of muscle energy which also decreases the amount of protein synthesis This makes it one of the most important regulators of muscle mass development due to the fact that those cells that require more quantities of prostaglandin produce it in order to feed themselves and neighboring muscle cells. Unlike testosterone which has to travel throughout the body, prostaglandin is considered an endocrine “autocrine” and actually is eradicated once it hits the bloodstream, which signifies that it is incapable of being utilized like an anabolic steroid.

Essential fatty acids such as omega-3 seem to be extracted and absorbed from food better than a supplement. A study done in Norway found that out of 70 volunteers who ate salmon, cod, and cod liver oil, the individuals who consumed the salmon instead of cod liver oil showed a more elevated amount of omega-3’s in their blood. After two months of these daily servings of salmon and cod, the group ‘s essential fatty acids levels had increased 130% and their DHA had risen 45%, as compared to those who had taken cod liver oil, which resulted in their EFA only rising to 106% and their DHA peaking at 25%.

Once again, EFA’s are one of the most important dietary components of any bodybuilder or athlete. They are powerful inhibitors of obesity and will enhance your body’s response to insulin by fostering leptin secretion, a hormone which tells your brain to stop eating when it “feels” satiated. Sometimes bodybuilders become so involved in their weight training that they may fail to recognize symptoms of being deficient in omega-3, symptoms which may include inability to concentrate, joint pain, tiredness, and itchy, dry skin which may exhibit eczema-like conditions. If this happens, start keeping track of what you are eating each day and pay particular attention to foods containing essential fatty acids. A good dose of flax seeds and salmon may be all you need to alleviate any of these symptoms. So make sure you include servings of foods containing EFA’s if you want to continue to perform and look like a pro!

MGN Massive Growth BOGO Deal - $28.65

2011-01-28T08:19:00.000-08:00

Don't miss your chance to get Muscle Gauge Nutrition Massive Growth for $14.32 each. TigerFitness.com is currently running a BOGO deal on MGN Massive Growth until January 31st 2011.

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* Low cost per serving, with a massive 45 servings per container

Schizandrol A

Schizadra has been suggested to promote brute Massive Growth. Also can possibly provide the most stimulating effects throughout your entire body and drastically stimulate your body.

Caffeine

Caffeine is a well known stimulant to the central nervous system [1]. It is suggested that caffeine increases catecholamine concentrations that promote the utilization of fat, therefore sparing intramuscular glycogen, resulting in improved performance [2,3].

Beta Alanine

Beta Alanine is a non-proteogenic amino acid that enhances the buffering capacity of muscle, by increasing muscle carnosine concentrations [4]. Carnosine is a dipeptide amino acid that is highly concentrated in muscle and brain tissue. Supplementation of beta-alanine was shown to significantly reduce fatigue in repeated bouts of exhaustive dynamic muscle contractions, due to its ability to increase carnosine content [5].

·Creatine

Phosphocreatine (PCr) is a major component of biological buffering, a critical element when muscles are exposed to high intensity exercise. Supplementation of creatine stores results in greater pre-exercise PCr availability which improves muscle buffering capacity and accelerates PCr resynthesis during recovery[6].

L-Arginine

Arginine is a precursor for nitric oxide production which improves the flow of nutrients to the muscles (such as creatine and amino acids) by increasing blood flow. This ingredient provides an increase in muscle pump and maximizes the benefit of resistance training to support muscle growth.

[1] Jones G: Caffeine and other sympathomimetic stimulants: modes of action and effects on sports performance. Essays in biochemistry 2008, 44:109-123.

[2] Costill DL, Dalsky GP, Fink WJ: Effects of caffeine ingestion on metabolism and exercise performance. Medicine and science in sports 1978, 10(3):155-158.

[3] Spiret LL, MacLean DA, Dyck DJ, Hultman E, Cederblad G, Graham TE: Caffeine ingestion and muscle metabolism during prolonged exercise in humans.The American Journal of Physiology 1992, 262 (6 Pt 1):E891-898.

[4] Dunnett M, Harris RC: Influence of oral beta-alanine and L-histidine supplementation on the carosine content of the gluteus medius. Equine Vet J Suppl 1999, 30:499-504.

[5] Derave et al. beta-Alanine supplementation augments muscle carnosine content and attenuats fatigue during repeated isokinetic contract bouts in trained sprinters. J Appl Physiol 2007 Nov; 103(5): 1736-43.

[6] Birch R, Noble D, Greenhaff PL:The influence of dietary creatine supplementation on performance during repeated bouts of maximal isokinetic cycling in man. European journal of applied physiology and occupational physiology 1994, 69(3):268-276

Science Defined Nutrition - ROGUE

2011-01-27T04:44:00.000-08:00

Now Available at TigerFitness.com - SDN ROGUE (Pro-Hormone Replacement)

After six long years of intensive research, testing and engineering, Science Defined Nutrition is proud to present ROGUE to the bodybuilding and athletic community.

ROGUE is unlike anything that has ever appeared on the market before it, and represents an entirely new class of supplements that work through a process called “Systemic Physiological Optimization.” Unlike most other products that focus on just one or two biological mechanisms that induce hypertrophy, ROGUE creates the ideal internal anabolic environment throughout every system in the body so that you become a literal muscle growth machine…24 hours a day!

ROGUE™ contains an exclusive matrix shown to stimulate natural GH and testosterone production, enhance total nutrient utilization, increase nitric oxide production, maximize protein synthesis, protect muscle cells, support cardiovascular function, and even suppress levels of Myostatin!

ROGUE™ dramatically increases muscle mass by stimulating natural growth hormone levels and free testosterone production. ROGUE™ also helps in amino acids, glycogen and fat uptake by tissues to repair and rebuild new muscle cell production. In addition, ROGUE™ increases nitric oxide production as well as increased protein synthesis and absorption and overall nutrition effectiveness by your daily nutritional intake

ROGUE™...THE NEWEST EVOLUTION OF MUSCLE BUILDING COMPOUNDS.

100% LEGAL.. 100% SAFE...

NO SIDE EFFECTS

NO PCT REQUIRED

NO LIVER TOXICITY

NO ELEVATED BLOOD PRESSURE

NON METHYLATED

The World of Whey

2011-01-26T07:30:00.000-08:00

Whey protein powders are some of the most common fitness supplements on the market today. However there are many differences to consider when it comes to choosing which whey protein supplement is best for you. First, let’s take a look at why so many people supplement their diet with whey protein.

Whey Benefits

Studies have indicated that whey protein can provide the following benefits:

• Improved athletic performance
• Enhanced Immune system function
• Decreased blood pressure
• Better function of the digestive system
• Reduced risk of gastric mucosal injury

Possibly one of the most popular supplements for athletes, whey protein is believed to accelerate muscle development and assist in muscular repair.

What is Whey

Whey protein is basically an assortment of globular proteins that are isolated from milk plasma. Milk plasma, or “whey,” is essentially a liquid by-product produced during the manufacturing of cheese. The biological value (BV) of whey protein is exceptionally high and, for this reason, very desirable among bodybuilders and athletes alike. Basically, a biological value indicates how much protein is contained within 100 consumable grams of a given substance. The only foods with a higher BV than whey protein are eggs which contain high levels of fats. For this reason many athletes opt for whey protein or a combination of both.

Types of Whey

Whey protein is usually sold in three popular forms which are concentrate, hydrolysate and isolate. Concentrate proteins contain low levels of fat and cholesterol, but on average contain greater levels of bioactive compounds and carbohydrates such lactose. Hydrolysate proteins are partially hydrolyzed and predigested making them more easily absorbed. However, due to these processes they’re typically more expensive too. There have also been reports that hydrolysates have a very distinct taste as well. Isolate proteins contain even less fat than hydrolysate or concentrate proteins, but also contain fewer bioactive compounds as well. Isolate proteins are also known to have a faint milky taste.

Final Thoughts

The amount of whey protein you should consume depends on a variety of factors such as an individual’s diet, weight, exercise regiment and overall level of health. Due to the differences in whey proteins we recommend experimenting with varying amounts and different types of protein to see what you like best. However, when making any significant changes to your diet, we highly suggest contacting your physician if you have any questions or concerns. Check out Tiger Fitness for a wide selection of whey supplements, and health and exercise products.

BPI Sports A50

2011-01-26T06:49:00.001-08:00

For everyone out there that wonders if insane, out-of-this-world, vascularity, strength, and muscle gains are impossible - it's time to wake up and smell A50™!* For years now, you have been force fed wannabe underground anabolic based formulas that do nothing but fall short of promises and guarantees. Before and after pictures of paid professional bodybuilders who have no freakin' clue what they are being paid to endorse. Our competitors are too busy drinking their own kool aid to be honest with you. Rather than say they can't get it done, they package it up in a pretty little box, throw a hologram on it and tell you that they just reinvented the wheel.

Is A50™ really as good as Everyone Says it is? Look, this formula has been in the works longer than we can remember. There have been no less than 37 trial versions that have been produced in an effort to get it to where it is now. In fact, there was even a time when we didn't think it would happen. Well, it did and the results are outright staggering.

A50™ is a muscle bound, strength based, vascular monster of a formula. This is the only product that BPI Sports has ever hyped up before release. A50™ is designed to achieve optimal growth in a minimum amount of time.* This is exactly what you want. The opportunity to get BIG - Fast!* You wanna put on Lean, Hard, Quality Muscle?

A50™ is formulated to work by way of multiple physiological pathways, including inhibition of cyclic adenosine monophosphate (cAMP)-degrading phosphodiesterases (PDEs), regulation of GH-releasing hormones and somatotropin-release inhibiting factor, as well as interaction with hormonal (luteinizing hormone and testosterone) and neuronal (dopaminergic) pathways.*

"We have spent more time, energy, and research on A50™ than any other product we have ever developed. Give it a try and then hit the gym!"

- CEO/BPI Sports

Supports Increased Testosterone Levels.*
Supports Increased Vascularity.*
Supports Increased Strength & Size*

2010-07-09T10:02:00.000-07:00

Thinking about going Carb Free, you better think again!

5 reasons why you'll regret that decision,

by Chad Vordem Esche

While it is a good thing to cut out carbs such as candy, soda, chips, and pizza if you're looking to lose some weight. It's not such a good thing to think that cutting out carbs completely is the Answer. Here are 5 reasons you may want to rethink that decision.

1.) Bad Attitude
Restricting carbs too much isn't just bad for your body; it's also horrible for your overall mood. Don't believe it, try cutting off a bodybuilder on the road during their last week of their contest prep and see what happens..

2.) Lethargic
Carbohydrates fuel your muscles with the glycogen needed during training. Without carbs you will have a lot less muscular endurance as well as less motivation to get in the gym.

3.) Dumb Dumb
Lack of carbs not only affects your body, it also has a bad effect on proper brain function. Studies show that going below 12 grams of carbs per day significantly reduce brain function and your ability to concentrate.

4.) Appetite Suppression
Eating slower-digesting carbs such as oatmeal take more time to digest and enter your bloodstream in return helping satisfy hunger cravings for a longer period of time. Curbing your appetite is very important in any weight loss program!

5.) Regulation
Eating a carb regulated diet is the answer. Stick to fruits and veggies, and good complex carbohydrates when you need them the most, (1st thing in the morning and post workout). When it's all said and done, your exercise and activity level should dictate your actual carbohydrate intake each day.

Arnold Classic / Fitness Expo 2010

2010-03-13T05:41:00.000-08:00

The Arnold Classic / Fitness Expo 2010 was once again a great fitness experience. There were over 700 Vendor Booths with over 300,000 people coming and going from all over the world. This was the first year that TigerFitness.com attended the Arnold with a professional video crew to catch all the excitement. Below is a recap of what TigerFitness.com felt was the best of this year's Arnold Fitness Expo.

Best Booth Overall - Europa Sports Eric Hillman, CEO of Europa Sports, is one of the nicest and most genuine people in the entire health & fitness industry. The Europa booth was jam packed with Celebritys, Athletes, Supplements, Drinks, and an entire catered spread of delicious food. Europa Sports went above and beyond expectations this year!

Best Vendor Booth - BSN Co-Founder of BSN, Scott James, raised the bar this year with the BSN Booth/AREA at the 2010 Arnold Fitness Expo. Their booth featured Forrest Griffin, Ronnie Coleman, Dennis Wolf, Anthony Johnson, Brandon Curry, Jennifer Nicole Lee and many other BSN Athletes signing Autographs for fans from all over the World. The always popular BSN Girls were busy all weekend long taking pictures with fans & signing their eye-catching BSN Calenders. BSN also handed out free samples of their new release: NO-Xplode Igniter Shots. Be sure to check them out on our site...

Best Samples - Scivation The "Machine" Marc Lobliner, President of Scivation, was a jack of all trades at the Arnold Fitness Expo this year. At the Scivation booth you were able to get samples of the New Quake 10.0, Solution 5, and Xtend, all packaged in convenient individual containers. Along to help him pass out great samples, were his colleagues Derek Charlebois, Rob Moran, and his wife Katie Lobliner. As he was manning the booth, the "machine" was also competing in the Amature Bodybuilding Show. Marc finished 13th out of 25 men that included MANY IFBB Pros from other countries. Our hats off to Marc for not only impressively competing at a National Level, but simoultaneously holding business meetings, talking with customers, and passing out great samples ...

Best Spokes Models - MHP The Maximum Human Performance booth was packed once again. This year a cage was added to the back of the booth where pro-powerlifters were doing demo's and fans, if they dared, could give it a go! In my opinion, the best feature of the MHP booth was definitely the Spokes Models, I doubt many would disagree on this one...

Best New Product Release - Scivation Quake 10.0 Team Scivation hit a Home Run with the all new NO BS Pre-Workout supplement. While at the Arnold Classic, I was able to get a sample from the Scivation booth and try it out. I have to say I loved it because it gives you good clean energy (not jittery), a great pump, and most of all, the mental focus you need to drive you through your workout. I look for this to be our best selling Pre-Workout supplement of 2010!

Most Anticipated Product of 2010 - Premier Titan COOKIES Our staff was able to sample the new product from Premier Nutrition called Titan Cookies. Our entire staff (including our video crew) LOVED THEM. We really thought we were eating homemade, melt in your mouth, peanut butter cookies. Titan cookies are due for release the end of April.

Most Promising Company for 2010 - Scivation This company has a lot of new products hitting the market that people actually NEED. For example, the all new Solution 5 is a great tasting MRP with a full serving of Fruits & Veggies, 3.5g Fiber, 4g Essential Fatty Acids, along with 21g of Protein per serving. President & CEO of Scivation, Marc Lobliner, has the best work ethic I have ever seen in a Supplement Company owner. And Marc has assembled a great team of Scivation experts that includes Derek Charlebois and Rob Moran. No other supplement company in the industry offers 1 on 1 Diet & Training advice that you can easily access at http://www.scivation.com/ . Just click on the Team Scivation tab to get your FREE -Customized to meet your Needs- Diet plan created by Derek Charlebois.

Move More, Lose Weight!

2009-11-23T10:27:00.000-08:00

A lot of people who are over weight or out of shape tend to dread the words DIET and Exercise. I remember when one of my customers told me they didn't like the word Diet, so of course I asked them why. His reply was, it's a four-letter word with DIE in it, and after laughing pretty hard I thought to myself, people really don’t like to diet. What most don't realize is you don't necessarily have to do those two things to lose weight right away. People who lead a pretty sedentary lifestyle should try one thing to start out, MOVE! That's right; make it a daily challenge to find ways to get your body moving. I'm not talking about finding an extra hour for the gym, or and extra 45 minutes for a spinning or aerobics class. I'm talking anything you normally don't do on a daily basis, such as.

Climb the stairs if you have a choice between that or an Escalator or Elevator.
Walk the dog. (He’ll like it too)
Toss Frisbee with a friend.
Mow the lawn.
Park farther when out and about.
While shopping, walk around the whole mall.
Chase your kids around more.

As you can see, almost anything you can think of to get your body moving is a great stress reducer and fitness asset to have in your daily routine. Once you get moving, then you can attempt to tackle that scary four-letter word, D-I-E-T.

TigerFitness.com Tip of The Day. http://www.tigerfitness.com/Move-more-Lose-Weight-s/949.htm

Break-FAST, Don't Skip It!

2009-11-22T08:45:00.000-08:00

TigerFitness.com Tiger Tips: Growing up we're told almost everyday that breakfast is the most important meal of the day. The sad fact is that 35-40 percent of all Americans still skip breakfast. The first meal of the day is called breakfast because it breaks the fast that has lasted ten to twelve hours, since the last meal eaten the... day before, usually dinner. By eating breakfast in the morning, you essentially give your body's metabolism a kick start so you can start burning calories. Your body stores Excess glucose by the liver as glycogen which is released when it is needed. Usually by late-morning, glycogen stores are almost completely depleted. So, if you were to skip breakfast, your body will in return have almost no quick energy available. My recommended breakfast is always Oatmeal and Eggs, but if that takes up too much time, try a simple Protein Shake to get your body started. Be sure to check out our huge selection of Protein Powders. My personal favorite is"Muscle Provider" it tastes AWESOME!

Stay Motivated, Competing is your Choice.

2009-11-20T19:21:00.001-08:00

The end of the season is finally upon us. This blog is, hopefully, something that will help everybody that's getting ready to compete or have in the past but had a bad experience. Not all of us are physical wonders that can come in and blow a show out. This sport is personal, emotional, mental and can if you dont look at it the right way destroy more then it will give. Always remember, we do this because we want to, we do this because its our passion, and we do this because it is a new challenge every day we open our eyes. This is something we can control the preparation of, but never the outcome.

The five things I wish I had known before I started!

- That I’d become crazy enough to go to bed wanting it to be morning so I could do cardio again.

- That my kids would look at me when I’m in a bad mood and say…

Mom, do you need to go to the gym?

- That I sometimes (to my children’s embarrassment) would wear clear hooker shoes when I’m outside grilling my chicken.

This sport is addictive. We live it, it becomes a part of us; not only something we do as a hobby but something we can’t live without. It’s a drug of choice, a drug that causes many people around us to pass judgment, but it doesn’t matter! This is who we are and what we need; this sport, this lifestyle, makes us happy : )

I knew a lot about diet and working out when I started competing. It all became so much more rewarding and easier for me when I realized & accepted the following concepts:

Honesty: An important way to be able to succeed and actually reach your potential in this sport, is honesty. You need to be honest with yourself first and foremost, then also with your trainer. If you are not honest with yourself and keep making excuses like (“it’s so hard for ME”, “I didn’t eat THAT bad today!” and so on), nobody else can help you. To achieve the look you need to step on stage, you need to take a good look at yourself and I don’t mean in the mirror. You need to look on the inside: what do you want and what are you willing to give up to achieve it? With the honesty comes the trust…..you have to trust your trainer, your diet, and your workouts. Doubting, second-guessing, and changing things destroys the consistency and progress.

Diet: Your diet is the key. You have to follow the plan perfectly! No matter how much advice you get or how many people offer to help, YOU are the one at the end of the day that has the power to transform yourself to what you want! And yes, it will be hard, it will hurt, and you will long for that ice cream that your friends are eating. This is the time when you have to decide what you want more….ice cream or the stage? When you feel like you can't go on anymore, try to remember that the food will always be there, its not going anywhere!. A contest diet on the other hand is only temporary, and the results will amaze you.

Tiger Fitness Athlete
Marie Gibbon
Personal Trainer
IFBB Figure pro
www.tigerfitness.com