Supplement Blog 4 

Despite the fact that steroids tend to harm the body and health of their users, the popularity of steroids has been on an all-time high. One can hear news about steroids on almost a daily basis these days and the usage of steroids has been on a rampant basis despite odds against their usage.

Steroids, which are rated as Schedule III substances, can be converted into testosterone (male sex hormone) to help in the production of muscle growth and enhancing body performance.

As per the 1999 Monitoring the Future Study, it was estimated that 2.7 percent of 8th and 10th graders and 2.9 percent of 12th graders had taken anabolic steroids in the United States, at least once in their lives. It was further estimated that hundreds of thousands of people (18 years or above) confessed using steroids at least once a year. Though it was revealed that steroid abuse is higher in men, young women were not far behind men and it is expected that the percentage of women using steroids will soon reach the level currently held by men.

It was also noticed that one of the biggest reasons that encouraged people of all ages and sexes towards steroids was their inability to consider their own body as healthy. While many complained of carrying too much weight with them, many viewed that their muscles were small in size even though they were found to be lean and muscular by the medical fraternity. It was also revealed that many of the present day steroid users have experienced sexual or physical abuse in their past. The reason why they take steroids is to gain muscle size to protect themselves from similar incidents in the present and future.

Since oral steroids such as anadrol, winstrol, dianabol, and oxandrin are available freely online (without a prescription) along with injectable steroids such as deca-durabolin, durabolin, depo-testoterone, and equipoise, steroids are enjoying all-time high levels of success and popularity.

The number of ailments arising from usage of steroids is more than the number of people taking steroids. The abuse of anabolic steroids has been largely associated with a wide range of adverse side-effects, ranging from physically unattractive effects like acne and breast development in men to life-threatening health conditions such as liver cancer and heart ailments such as heart attack and stroke to name a few. It is discovered that people do not tend to seek medical intervention when confronted with steroid abuse to avoid law.

Andrew De Silva

Workout Blog 4: Cool Down Stretches

 
 Chest Cross Arm Swing: When combined with side steps or walking in place, this is a great way to keep the heart rate elevated slightly so it can more effectively push waste products to the kidneys and liver while taxing your body only slightly as to not create any excessive waste itself. You will primarily feel this in your chest and the front of your shoulder when your arms are pulled back behind your ribcage and in the rear of your shoulder and upper back when your arms are crossed over in front of your ribcage. Just be sure to move slowly and alternate which arm is on top when your arms are in front of your body.


Wide Toe Touch: With your feet wider than shoulder width you stretch a slightly different part of your lower back, hamstring (back of the thigh), glute (butt) and calf (only slightly) than you would when doing a regular toe touch (aka straight leg hang) with your feet together. Try modifying this by pointing your toes out or in to target different areas of your legs, back, and hips.


Squatting Glute Stretch: Though this stretch requires a bit of extra balance and control to do without assistance, it is a great way to stretch deep into the glute (butt) muscles and also will hit parts of the lower back. Start with only a shallow squat then build up over time until you have the flexibility and strength to get to a full squat.

Inside Thigh Stretch: This position gives you the same benefits of dropping down to do the side splits (or trying anyway) but without the uncomfortable feeling by focusing on only one leg at a time. With one leg bent you are able to focus on getting the stretch on the inside thigh/groin of the straight leg. To intensify the move, you don’t need to drop further into a side lunge, instead just focus on dropping your hip lower (on the side with the straight leg).

Lunging Hip Flexor Stretch: The hip flexor (front of the hip joint) can be a hard location to stretch properly but this position does a really good job of isolating the hip flexor one side at a time. The key with this position is to keep the back leg straight (this is the side of the body where you will feel it). To intensify the pull, lunge lower and/or lean back slightly. Just be careful to move to the identical position on the opposite side.

Standing Quad Stretch: This is another position that can be a bit challenging for balance without any assistance but it is a great way to target the quadriceps (the front/top of the thigh). Only pull your heel as close to your butt as you can without your knee feeling uncomfortable; don’t pull too hard as it can over compress and damage/loosen your knee joint. Once you have a slight stretch, pull your knee back behind you (using the muscles in your leg) to intensify the feeling in the hip and quadriceps.

Side Bends: This motion targets the obliques as you lean sideways. It can be modified to incorporate the outer thigh as well by bringing your foot across in front of you at the same time. For example if you are leaning to the left then pull your right leg (the same side you will feel it in) across to the left as well. This should intensify the pull on the right oblique as well as adding a pull to the right outside thigh and hip.

Arm Cross Shoulder Stretch: This motion targets the rear of the deltoid (shoulder) and the rhomboid (upper back, over the shoulder blade). Depending on the flexibility of these areas you may not feel much of a pull, but keeping your upper arm close to your chest and pulling with the opposite arm across and away from the shoulder to be stretched should intensify this motion.

Overhead Tricep Stretch: Targeting the tricep (back of the upper arm) can be difficult but this position does a good job of not only targeting the tricep but also various parts of the shoulder complex (muscles that surround the shoulder socket). Be sure to reach back to the same shoulder as arm you are stretching to get the most tricep pull.

Wall Shoulder Stretch: Shoulder range of motion is often an issue that can limit ones ability to perform various upper body exercises properly. This position is a great way to keep from losing that range of motion and when held for longer time periods it can help you to regain lost range of motion, allowing you more freedom of movement with the arm fully extended overhead. Just be sure to keep a flat back rather than letting it arch as this can cause back pain/injuries if hyperextended.

Annalise Dracopoulos.

Workout Blog 3: Intermediate Arms and Legs

Intermediate Leg Workout

Now's the time to introduce squats into your program which are often called the 'king' of lower body exercises.  Be sure to watch that you're always maintaining good form while executing this movement.  Keep the rest periods between the first two exercises to sixty seconds and then after that decrease it down to 30 seconds total.

	Exercise	Sets	Reps
	Squats	3	8-10
	Stiff Leg Deadlifts	2	8-10
	Lunges	2	10-12
	Standing Calf Raises	2	10-12
	Seated Calf Raises	2	10-12

Intermediate Arm Workout

This intermediate arm workout will have you performing a variation of the bench press as a means to target the tricep muscles. This not only works it in a different manner but will also help to fatigue the triceps before really targeting them with your tricep extension. Aim for forty-five minute rest breaks between the first two exercises and thirty second rest breaks between the last two.

	Exercise	Sets	Reps
	Barbell Curls	3	8-10
	Close-Grip Bench Press	2	8-10
	Bent Over Tricep Extension	2	8-10
	Hammer Curls	2	8-10

Annalise Dracopoulos.

Supplements Blog 3: Protein

 Protein is a nutrient that is essential for growth and development. Our muscles are made of protein and some of our most important anabolic hormones are made of protein including insulin and growth hormone. In terms of sport, protein is the primary essential nutrient capable of building new muscle and repairing damaged muscle. Protein is found in both animal and plant sources, with animal sources being the best source of complete protein due to high availability of all amino acids. Consuming our protein through supplements is an easy way to maintain increased protein needs as a result of exercise without consuming bulky and often calorie high foods and meals. There is a huge variety of protein powders and formulas in the market.

The protein supplements can be broken down to either mass-gainers, lean-gainers, or weight loss protein to suit ones particular goal 

Mass-Gainers 
Gaining weight requires that you increase the amount of calories you eat. Specifically you must consume more calories in diet, than you expend in energy. Doing this with regular foods quickly becomes monotonous, expensive, and difficult after a couple of days if not sooner. So a great healthy way to gain weight is to supplement your regular diet with a Mass Gainer. The top 3 weight gainers are: 

                      

Weight Loss Protein
The prime goal for any strength trainer is to gain muscle weight without gaining dreaded body fat. Integrating Protein into your regular diet ensures that you can build muscle, increase strength, & gain lean muscle weight, whilst preventing excess body fat from creeping in. The only problem is that protein alone cannot sustain a healthy body. So, most protein formulas contain Carbohydrates, which can easily convert to fat if not managed correctly. The top 3 Fat loss proteins are: 

                                    


Andrew De Silva

Body Transformations Blog 2: Zyzz

This is a body transformation image of the late Aziz 'zyzz' Shavershian. Zyzz transforned his body for the better and was at the peak of his life we he unfortunately died from an undiagnosed heart condition. His sudden death had a large impact on the amateur body building world as he was an image of inspiration and hope for all who aspired to get 'shredded'. This worked hard day in and day out at the gym and even took steroids to achieve his goal body. Many people have said that Zyzz inspired and motivated them to lose weight and start going to the gym and even in death he is still inspiring people to lose weight. Zyzz's body transformed from small and skinny to ripped and buff, he said that ever since he got big he and his brother said 'chestbrah' Shavershian stopped getting bullied and it made them feel better about themselves. Getting your ideal body is good and a fit body leads to a fit mind but this blog doesn't endorse steroids as they are an illicit substance and have detrimental effects to the human health. Zyzz is another example of an amazing body transformation and his dedication and hard work can be replicated to achieve success in almost any field.

Patrick Jabbour

Workout Blog 2: Beginner Abs and Back

The following exercises are basic moves targeting the abs and back. Always avoid any exercises that cause pain and, if you feel lower back strain, modify the move to a comfortable range of motion or place a rolled up towel under your hips to support your lower back.



Crunches
Lie on your back with your hands crossed across your chest or with your fingers on the sides of your head. Place your feet on the floor with legs bent. To begin the exercise, lift your torso, lifting shoulder blades off the floor and crunching your rib cage towards your lower belly. Hold for two counts, then lower slowly to the starting position. Repeat.

Reverse Crunches
Lie on your back with knees bent, feet a few inches off the floor. Slowly contract the abdominals, focusing on rotating the pelvis up and bringing your knees towards your rib cage. Concentrate on letting your abs do the work. Hold at the top then slowly lower your knees to the starting position. Repeat.

Oblique Crossover Crunches
Lie on your back with knees bent, hands behind your head. Keeping lower back pressed into the floor, lift your shoulder blades off the floor and then curl your upper body diagonally across your body towards your right knee. Contract your abs and obliques as hard as you can at the top of the movement. Lower back down and repeat on the same side before switching sides.

PlankBegin by placing elbows on the floor and resting body on the knees. Pull the abs tight to hold your body in a straight line from head to knees without sagging in the middle, eyes looking naturally forward. Hold this position for as long as you can, relax and repeat 3 or more times.

Back Extensions
Lie face down with hands either behind the back or lightly cradling the head. Lift upper body off the ground a few inches, keeping head and neck in alignment. For a challenge, then lift feet off the ground keeping legs straight (knees don't have to be together), hold for 2-4 counts and lower.

Superhumans
Begin on hands and knees, hand directly under shoulders, knees under hips and back straight, abs tight. Slowly raise right arm and left leg up until level with the body, holding your balance and keeping torso tight. Lower back down and repeat with the left arm and right leg. Take your time--this exercise will challenge your balance! 

Annalise Dracopoulos.

Supplements Blog 2 - Pre-Workouts

Pre-workout Supplements were introduced into the fitness and bodybuiding world not too long ago. Since then, it has started to gain popularity beneficial to anyone, no matter what their training goals are, propelling each workout

Pre-workout supplementation are designed for several purposes including :

• Improved performance, energy and focus
• Increase strength & endurance

• Increase protein synthesis 

• Increase metabolic rate

• Improve nutrient delivery & assimilation

pre-workout supplementation can help you get the most out of your session at the gym

Due to the inclusion of a number of ingredients including caffeine, guarana, amino acids, & many more, pre workouts have a strong stimulant effect which puts you in the zone when entering the gym, the zone that replaces an average workout to an optimum workout 

The Top Five Pre-workouts Include: 

1.) USPLABS Jack3d

Without a doubt, Jack3d is one of the top pre workout supplements for making 2013 fitness goals become a reality. Though it certainly isn’t the newest offering on the market, it is undoubtedly the most effective. Customers will appreciate the energy formulation of UPSLABS’ Jack3d, as well as the Beta alanine, creatine, and other ingredients that increase endurance, boost pumps, and produce seriously amazing results.

2.) MusclePharm Assault

MusclePharm Assault is not just typical pre-workout supplement, featuring a full dose of creatine, energy derived from caffeine and other natural sources, and Beta-alanine that is designed to increase pumps and endurance in those who use the powder. It is enhanced, however, by the latest scientific research and delivery mechanisms. That makes Assault more effective and results-driven than many competing options.

3.) Cellucor C4 Extreme

When it comes to pre-workout supplementation, few on the market approach the effectiveness of the Cellucor C4 Extreme offering. There is more caffeine per serving in this product than in many others currently sold to consumers, and it offers supplements that can give the brain added focus during workouts. With plenty of energy and proven ingredients, Cellucor C4 Extreme is a solid choice for traditionalists in the gym.

4.) Driven Sports Craze

One of the best ways to promote muscle growth is through the use of creatine as a workout supplement, and Driven Sports Craze offers more creatine per serving than many of its nearest competitors on the market. The pre-workout supplement is also one of the newest leading the charge against the inclusion of Arginine in its formulation, as the creators of the supplement prefer to use other agents when producing big pumps. That end, Driven Sports Craze 45 is notable for using citrulline and ascorbic acid to produce real results in the gym.

5.) BPI 1 M.R: One More Rep

The goal of BPI’s 1 M.R. pre-workout supplement is to increase the pump experienced by its customers through the use of Beta-alanine and NO2. It accomplishes those goals soundly, providing one of the best workout experiences of any product on the list. As an added value, the energy supplements used in 1 M.R. are specifically designed to give a rush of energy at the gym and then let the customer down easy, subjecting them to no “crash” that other products might require. 

Andrew De Silva

Diet Tips for a Healthy Life Blog 1 : The Basics of Dieting

Diet has to be the most important facet to obtaining your fitness goals. Whether looking to bulk up, lean up or just overall live a healthier life diet is the biggest facet that must be taken into consideration in order to achieve what you want. Understanding the key macro-nutrients is the most important first step to any diet.
Calories
A calorie is a measure of energy. When your body ingests food it converts it into energy for everyday tasks such as breathing, walking and all around living. Not to mention the excess calories you burn off when strenuous exercise is undertaken! The average adult burns around 2000 calories a day by simply living. You must look at calories depending on your goals. For example, if you eat 1500 calories, your body will be in a deficit and burn fat for energy. The opposite will occur if you eat more it is not this simple however and the most attention must be paid to the type of calories you ingest. 1000 calories per day of chocolate and nothing else will not lead to a healthier lifestyle! However, when exercising, lifting weights etc. your body will be able to ingest more calories and still  be in a deficit. This is why when looking to bulk you must eat for a surplus!

Carbohydrates
Carbohydrates are one of the 3 key macro-nutrients, and contain around 4 calories per gram. Carbohydrates are turned into glycogen in the blood and utilised as the bodies first preference for energy. This is why they are extremely important for your body to function properly. However, simple sugars will turn into glycogen quickly in your body and if not burnt quickly will turn to fat. This is why low glycemic carbs such as brown rice, oats or sweet potato are essential when looking to have long lasting energy as they break down slower in the body and give you a long lasting supply of glycogen.

Protein
Protein is another one of the key macro-nutrients and forms the building blocks for our bodies. We are actually made up of proteins and this makes it essential to ensure we get enough through our diets. They also contain 4 calories per gram and are found in foods such as chicken, beef, lamb and fish. Adequate attention must be payed to the amount and type of protein we get through our diets and this will be discussed in future blogs.

Fat
Fat is probably the most unfairly scrutinised macro-nutrient! You will always see new products claiming to be low-fat yet contain a significant sugar increase from the full fat version. Fat is simply another nutrient for our bodies just like protein or carbohydrates. It is simply the fact that fat contains 8 calories per gram which gives it the bad name. It is simply important to avoid saturated and trans fats found in fast food and to ingest good, unsaturated fats found in nuts, fish, beans, lean meats and many other foods! these assist in the lubrication of joints and many other tasks which help avoid many problems later in life. In fact, eating too little fat can actually cause a number of health problems. So, try not to think of fat as your mortal diet enemy, but rather a helpful counterpart in the pursuit of your healthier lifestyle! 

Overall, controlling the macro-nutrients above and manipulating them to your advantage will be the greatest asset to achieving your fitness goals and I will show you how to do this in future weeks!

James Hallab