YOU GAIN STRENGTH, COURAGE, AND CONFIDENCE BY EVERY EXPERIENCE, ESPECIALLY WHEN YOU STOP TO LOOK FEAR IN THE FACE. YOU MUST DO THE THING YOU THINK YOU CANNOT DO.

Tuesday, August 5, 2008

The Last Week Before Competing

This entry is to Mister Man (D.B.) regarding the information I told you I would get you. Hope it helps you.

Anytime you diet, it's a fact that strict dieting depletes you. Muscle cells shrink. You lose muscle glycogen. Your energy stores are empty. And when it is all said and done (especially when you are preparing to step on stage for a competition), you don't look big, strong, energetic, and healthy cuz you have torchered your body day in and day out for the last 9 to 12 weeks.

The way to avoid this is to stop dieting a week before the contest and give your body a chance to rest, recuperate, and replenish itself. According to Arnold, he would finish dieting a full week (and sometimes more) before the show, and then gradually increase his food intake, which gave his muscles and glycogen stores plenty of time to recover from the depleting effect of the diet. He believes that it is possible to get this effect in less time, BUT not in a day or two.

THOUGHTS OF DEPLETION AND CARBING UP
He believes that by going on a zero-carb diet for a day or two before the carbing up process does not produce beneficial results and can be very detrimental. The process of carbing-up involves increasing your carb intake just prior to a contest in order to supply more glycogen to the muscles and make them bigger. And it involves eating more fat as well. Understand that all the time you have spent dieting, your body is hardly going to start making body fat immediately when it starts getting a more normal amount of food. This is such an important issue because this process is necessary because the size of your muscles is very much affected by the amount of glycogen (stored carbs) and water they contain.
***IT TAKES AT LEAST THREE DAYS FOR GLYCOGEN-STARVED MUSCLES TO SUFFICIENTLY REPLENISH THEMSELVES, BUT TAKING SLIGHTLY LONGER MAKES THE PROCESS OCCUR MORE EASILY.
**Since the body can absorb only a certain amount at any one time, you need to ingest your carbs in a number of small meals. Since your show falls on a Saturday, you must be sure you body has an adequate supply of carbs starting no later than Wednesday. If you wait until the last minute, you will simply overload your body with carbs that it can't metabolize. **THIS WILL SEND YOUR BLOOD SUGAR RATE SKYROCKETING, WHICH WILL CAUSE YOUR BODY TO RETAIN A LOT OF WATER -AND YET YOUR MUSCLES WILL BE FLAT.

WATER!
In order to lose water competitors have chosen the solution of diuretics...which could have a number of difficulties. Muscles are more than 75 percent water, so if you lose to much water it simply causes your muscles to shrink. Another problem is that diuretics flush out electrolytes from the body-THE MINERALS WHICH ARE ESSENTIAL FOR OPTIMUM CONTRACTION OF THE MUSCLES.
**Arnold suggests to look at what the body does with water. The more you drink, the more your body flushes out the excess in your urine. This process also eliminates excess minerals like sodium from your body. He believes that if you restrict your water intake the body immediately begins to retain as much fluid as possible to guard against dehydration.

**His approach is to continue to drink water right up to the night before a contest, rather than beginning to restrict fluids days before. IN THE EVENING (DAY BEFORE YOUR SHOW) CUT YOUR WATER INTAKE IN HALF-NOT RESTRICTING IT TOTALLY. YOUR BODY WILL CONTINUE TO FLUSH WATER OUT AT ABOUT THE SAME RATE FOR SEVERAL HOURS, AND BY TAKING LESS IN YOU WILL ENSURE THAT NO EXCESS FLUID IS HELD SUBCUTANEOUSLY. HE ALSO BELIEVES TO CONTINUE TO DRINK WATER AT A MODERATE LEVEL TO PREVENT DEHYDRATION ON THE MORNING OF THE CONTEST.

**HUGE POINT..THERE IS MORE WATER IN YOUR BODY THAN ANY OTHER ELEMENT. MUSCLE IS MOSTLY WATER. FAT, ON THE OTHER HAND, CONTAINS VERY LITTLE WATER. WHEN YOUR BODY TURN CARBS INTO STORED GLYCOGEN, THE GLYCOGEN BINDS WITH WATER-ALMOST THREE TIMES AS MUCH WATER AS GLYCOGEN, WHICH REPRESENTS QUITE A BIT OF MASS. AND GETTING RID OF WATER THE WRONG WAY WILL CAUSE YOUR MUSCLES TO SHRINK.

IMPORTANT STUFF ABOUT SODIUM
It is a fact that excess sodium can lead to increased water retention (which is why individuals with blood pressure problems have to watch their sodium intake). He believes that this doesn't happen if you are fully hydrated and the body is flushing excess sodium out of your system along with excess water. He also believes that distilled water is bad for you, and the result is that they end up weak, more depleted necessary, with chemical imbalances in the body along with painful, debilitaing cramps. Try to avoid foods with excessive amounts of sodium and drink enough water to avoid dehydration.

SUMMING UP WATER RETENTION
1) Avoid foods that contain excess amounts of sodium.
2) Limit your fluid intake only starting the night before a contest. Don't have to cut out fluids entirely.
3) Keep your blood sugar levels steady. Don't let yourself get to hungry, and don't stuff yourself right before the show.
4) Let your body sweat normally through exercise.
5) Don't develop an over reliance on the steam room or sauna to lose water. This could deplete the body. Remember, sweat is not just water, but you sweat away lots of minerals.
6) Include as many outdoor workouts in your training as you can, to let the sun help bake any excess water out of your system. Drink lots of fluids to replace what you have sweated.

THE NIGHT BEFORE
Stick to your plan. Cut back your water as recommended. Keep eating small meals, and do some posing.
**IMPORTANT POINT...DO NOT STRESS, IT WILL CAUSE THE BODY TO HOLD SUBCUTANEOUS FLUID. 

THE MORNING OF THE SHOW
Continue to do what you have already been doing. Eat. Not huge meals, but several ones (depending on whether prejudging is the morning or the afternoon). Drink water BUT take in only about half of your "normal" amount. Don't put salt on your food. Try not to avoid foods that have normal sodium.

I hope this helps you. You are so ready and I look forward to seeing how you will shape in these last weeks. You are doing so good...stay focused and push!
Schwarzenegger, A. Encyclopedia. Pgs. 767-772.

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Abdominal Challenge #1

  • NO REST Between Exercises/Keep hands on your head at ALL TIMES when you perform each Sit-up/Keep your legs bent on all Sit-ups/Watch your form and make sure you engage your belly button AT ALL TIMES/Control your motion and DO NOT USE MOMENTUM!
  • Unassisted Sit-ups- 10x/Hold #10 at the Halfway Mark for 20sec
  • Core Plank- 30 seconds
  • Unassisted Sit-ups- 15x/Hold #15 at the Halfway Mark for 20sec
  • Core Plank- 1 minute
  • Unassisted Sit-ups- 20x/Hold #20 at the Halfway Mark for 20sec
  • Core Plank- 1 minute 30 sec
  • Unassisted Sit-ups- 25x/Hold #25 at the Halfway Mark for 20sec
  • Core Plank- 2 minutes

Abdominal Challenge #2

  • DO NOT REST BETWEEN EXERCISES UNLESS IT IS STATED/USE THE SAME RULES FOR ABDOMINAL CHALLENGE #1/Substitute One Crunch + One Sit-up Twist/Twist for Plate Stand-ups if needed/Substitute Roman Chair Leg Raises for Hanging Leg Raises if needed
  • Medicine Ball Sit-ups (Unassisted)- 25 times/Explosive on the UP- 10 second count on the DOWN/Keep M.B. on your chest AT ALL TIMES
  • Hanging Bent Leg Raises- 3x15/Rest 10 seconds between sets/DO NOT SWING
  • Plate Standups/25 times/DO NOT MOVE YOUR FEET/Tempo- Moderate Pace/The lighter the plate the harder the exercise...CHALLENGE/PUSH!
  • Side Core Plank- Hold 30 seconds/25 Ups and Downs/Do one side at a time
  • Hanging Straight Leg Raises- 3x15/Rest 10 seconds between sets/DO NOT SWING
  • Plate Stand-ups + Sit-ups/(2=1) 35 times/DO NOT MOVE YOUR FEET/Tempo- Moderate Pace/The lighter the plate the harder the exercise...CHALLENGE YOURSELF
  • Side Core Plank- Hold 1 minute/35 Ups and Downs/Do one side at a time

CONDITIONING DRILL #1

  • PERFORM 5 SETS/NO REST BETWEEN EXERCISES/REST 30 SECONDS BETWEEN EACH CIRCUIT
  • Burpees x 30 seconds
  • Mountain Climbers x 30 seconds
  • Split Squat Jumps x 30 seconds
  • Mountain Climbers x 30 seconds
  • Split Squat Jumps x 30 seconds
  • Burpees x 30 seconds

CONDITIONING DRILL #2

  • PERFORM 5 SETS/NO REST BETWEEN EXERCISES/REST 3O SECONDS BETWEEN EACH CIRCUIT
  • Wall Sit with Medicine Ball Between Knees x 30 sec
  • DB Split Squat Jumps x 30 seconds
  • Mountain Climbers On Forearms x 30 seconds
  • DB Burpees x 30 seconds
  • Diamond Shape Push-ups On Medicine Ball x 30 seconds
  • Medicine Ball Squat Jump Toss x 30 seconds

CONDITIONING DRILL #3

  • PERFORM 4 SETS/NO REST BETWEEN EXERCISES/REST 30-45 SECONDS BETWEEN EACH CIRCUIT
  • Traveling Forward Burpee- 10x
  • Traveling Forward Burp + Burpee- (2=1)- 10 x
  • Traveling Backward Burpee- 10x
  • Traveling Backward Burp + Burpee- (2=1)- 10x

CONDITIONING DRILL #4

In order to MASTER this conditioning drill, each exercise must be performed with perfect form and without STOPPING!

**Be sure that the BURPEES are ALL EXPLOSIVE...JUMP AS HIGH AS YOU CAN AT THE START/LAND IN A LOW PUSH-UP POSITION/EXPLODE BACK UP, LEADING WITH YOUR LEGS

**Make sure that the SQUAT HOLDS ARE LOW (THINK OF AN L-SHAPE/DO NOT LET YOUR BUTT FALL TOO CLOSE TO THE FLOOR)...SIT BACK ON YOUR HEELS AND ALWAYS KEEP YOUR BACK STRAIGHT

1) BURPEES- 15 TIMES
2)LOW SQUAT HOLD (15TH BURPEE)- 10 SECONDS
3) BURPEES- 12 TIMES
4) LOW SQUAT HOLD (12TH BURPEE)- 10 SECONDS
5) BURPEES- 10 TIMES
6) LOW SQUAT HOLD (10TH BURPEE)- 15 SECONDS
7) BURPEES- 8 TIMES
8) LOW SQUAT HOLD (8TH BURPEE)- 15 SECONDS
9) BURPEES- 6 TIMES
10) LOW SQUAT HOLD (6TH BURPEE)- 20 SECONDS
11) BURPEES- 4 TIMES
12) LOW SQUAT HOLD (4TH BURPEE)- 20 SECONDS
13) BURPEE- 2 TIMES
14) LOW SQUAT HOLD (2ND BURPEE)- 20 SECONDS

DEFINITION OF EXERCISES/LANGUAGE IN EXERCISE

1) Straight-legged to Heels-to-Butt Sit-ups- lie flat on the ground with your legs straight and your hands on your head. As you start to do a sit-up bring your heels in to your butt and tap the floor (*the closer the heels come to the butt the harder). As you come out of your sit-up and begin to roll-down straighten out your legs and make sure the heels touch the floor. It should be a smooth, contolled one motion.
2) Burpee In Place-start by jumping straight in the air and then landing in a squat position with hands on the ground. Kick your feet back into the downward position of a push-up. Thrust the feet up and push up with the arms simultaneously.
3) Traveling Forward Burpee- the same concept as the Burpee In Place the only difference is jump forward instead of straight up.
4) Traveling Backward Burpee- the same concept as the Burpee In Place the only difference is jump backward instead of jumping straight up.
5) Burp- also known as a stripped down burpee. Start low and tucked toward the floor. Kick feet out to the bottom portion of a pushup. Then, push with your hands, while thrusting the feet back to the beginnning position (which is low and tucked toward the floor). It is only a half way motion minus without the jump in the air.
6) M.B. or Plate Stand-Ups- lie flat on the ground with your feet planted on the ground. Beginners should use two dumbbells and place on feet. Hold a m.b. or plate over your head (*the heavier the db/plate the easier...the lighter the db/plate or no weight the harder). Quickly move your arms forward and start to sit up. It is very important that you use your arms for momentum and engage your abdominals. Once your arms pass your knees, quickly push forward with your legs, moving into a standing position.
7) Mountain Climbers- start with your body in a push-up plank position. With the hands stationary, alternate the feet back and forth. One leg should be tucked with the knee coming close to your chest and the opposite leg extended. Make sure to place your weight on the balls of the feet.
8) Grasshoppers- your body will begin in the same position you used for mountain climbers. The movement starts by bringing your left foot underneath the body until it touches your right hand. After touching your hand, return the left foot to the starting position and repeat the movement by bringing your right foot across the body to your left hand. You will be on the balls of your feet but when you bring your foot toward your hand you will land on the side of your foot.
9) Wall Sit- place yourself up against a wall and squat down until the thighs are parallel to the floor. Think about forming an L with the bottom portion of your body. Your back is supported against the wall. Hold this position for time. Do not place your hands on your thighs because this takes off the pressure in your legs. Absolutely no movement with this exercise.
10) Bridge- a great exercise that will develop strength and flexibility. It is a static hold that helps improve lower back strength. Start by lying down on the floor with your knees bent and your hands on the floor close to your ears. Lift yourself up with your abdomen pointing upward and with only the hands and the feet on the floor. Your body should create an arched position and you will maintain the upright position for time.
11) Aerobic exercise- means with oxygen. An activity in which demands of muscle for oxygen are met by circulation of oxygen in blood. Distance running, cross-country, skiing, distance cycling are all examples of aerobic activities.
12) Anaerobic Exercise- means without oxygen. Activity in which oxygen demands of muscles are so high that they rely upon an internal metabolic process for oxygen. Short burts of "all-out" activities such as sprinting or weightlifting are examples of anerobic exercises.
13) Burn- also known as "going for the burn." For instance, in endurance exercise, working muscles until lactic acid buildup causes a burning sensation.
14) Concentric- when muscles contract or shorten.
15) Delts- an abbreviation for deltoids, the large triangular muscles of the shoulder which raise the arm away from the body and perform other functions.
16) Eccentric- when muscles lengthen while maintaining tension.
17) Fast-Twitch- refers to muscle cells that fire quickly and are utilized in anaerobic activites like sprinting and powerlifting.
18) Glycogen- can be referred to as a full tank full of stored carbohydrates. Some of it is stored in the liver and some of it is stored in the muscles themselves.
19) Hybrid Lift- is two or more exercise done in one single movement. It is the inverse of a combo lift. For istance, performing a bicep curl while lunging.
20) Interval Training- is a short, high-intensity cardio exercise alternated with longer periods of lower-intensity cardio. It allows you to burn more calories, increase your speed, improve your power, and much more. It is more effective at burning fat while maintaining muscle mass. Combine this type of training with intensity will also increase your metabolic rate to amazing levels. This is because the work you do utilizes a greater percent of the body's muscles.



If You Want To Be Tough, You Are The Only One That Can Get You There!

If You Want To Be Tough, You Are The Only One That Can Get You There!

POWER THOUGHT OF THE DAY

TRADE AFFIRMATION FOR ACCOMPLISHMENT: Accolades fade quickly, but your accomplishments have the potential to make a positive impact on the lives of others.

TRADE IMMEDIATE PLEASURE FOR PERSONAL GROWTH: It takes an oak tree decades to grow, but it takes a squash only weeks. Which do you want to be?

TRADE EXPLORATION FOR FOCUS:  The younger you are, the more experimenting you should do. But once you have found what you were created to do, STICK WITH IT!

TRADE QUANTITY OF LIFE FOR QUALITY OF LIFE: Your life is not a dress rehearsal. Give it your best because you won't get another chance.

POWER THOUGHT OF THE DAY

NEVER GIVE UP IN WHAT YOU BELIEVE IN.

POWER THOUGHT OF THE DAY

"I CHOOSE TO LOVE MY LIFE

Find a balance between your creativity and your responsibility to the world. Share your innovative ideas and inspire others.

POWER THOUGHT OF THE DAY

"When change seems frightening, remember that it's the mother of new life, the one story line that we can count on to bring us home to our essential nature and our interconnectedness with the wholeness of life."

Borysenko, J. Saying Yes to Change. Pg. 173.

DOFITNESS TRAINING STATION

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