Great exercise for the glutes

Nicole Wilkins does Bulgarian split squats.3x15 each side.


Fitness Model LEG Training Routine with Hitch Fit's Diana Chaloux - LaCerte

Nicole Wilkins leg raises

Benefits of Compound movement exercises

ABS workout with Diana Chaloux

Ronnie Coleman UNTOUCHABLE

Fat, Not Glucose, is the Preferred Fuel for Your Body

By Dr. Mercola

While we may consider ourselves to be at the pinnacle of human development, our modern food manufacturing processes have utterly failed at improving health and increasing longevity.

During the Paleolithic period, many thousands of years ago, our ancestors ate primarily vegetables, fruit, nuts, roots and meat—and a wide variety of it. This diet was high in fats and protein, and low in grain- and sugar-derived carbohydrates.

The average person's diet today, on the other hand, is the complete opposite, and the average person's health is a testament of what happens when you adhere to a faulty diet. Humans today suffer more chronic and debilitating diseases than ever before.

And there can be little doubt that our food choices play a major role in this development. Quite simply, you were not designed to eat large amounts of refined sugar, high fructose corn syrup, cereal, bread, potatoes and pasteurized milk products.

As Mark Sisson states in the featured article1:

"If you want to live a better life and eat the best foods nature provided for health and fitness, then it's time to ditch the old paradigms and climb on to the primal approach to eating better."

Is Glucose Really Your Body's Preferred Fuel?

The notion that glucose is the preferred fuel for your body is a pervasive one. Everyone from diabetics to top athletes are advised to make sure they eat "enough" carbs to keep their systems from crashing. This is unfortunate, as this misguided advice is at the very heart of many of our current health failures.

As Mark so succinctly spells out in his article, FAT is actually the preferred fuel of human metabolism, and this can be traced back to our evolutionary roots.

Historically speaking, carbohydrate intake has always been quite low. Likewise, the diseases we now know are associated with insulin resistance—which is primarily caused by excess consumption of refined carbs—have been quite rare.

The evidence is both clear and overwhelming: Carbohydrate intake is the primary factor that determines your body's fat ratio, and processed grains and sugars (particularly fructose) are the primary culprits behind our skyrocketing obesity and diabetes rates.

"It follows logically that if you can limit carb intake to a range of which is absolutely necessary (and even up to 50 grams a day over) and make the difference up with tasty fats and protein, you can literally reprogram your genes back to the evolutionary-based factory setting you had at birth – the setting that offered you the opportunity to start life as a truly efficient fat-burning organism and to continue to do so for the rest of your life as long as you send the right signals to your genes," Mark writes.

Why the Low-Carb/High-Fat Diet Works for Weight Loss

Switching from a carb-based diet to a fat- and protein-based diet will help rebalance your body's chemistry, and a natural side effect of this is weight loss, and/or improved weight management once you're at an ideal weight. One explanation for this is that you don't really get fat from eating too much and exercising too little. Nor do you get fat from eating fat. One researcher that has clearly established this is Dr. Richard Johnson, whose latest book, The Fat Switch, dispels many of the most pervasive myths relating to diet and obesity.

Dr. Johnson discovered the method that animals use to gain fat prior to times of food scarcity, which turned out to be a powerful adaptive benefit. His research showed that fructose activates a key enzyme, fructokinase, which in turn activates another enzyme that causes cells to accumulate fat. When this enzyme is blocked, fat cannot be stored in the cell. Interestingly, this is the exact same "switch" animals use to fatten up in the fall and to burn fat during the winter. Fructose is the dietary ingredient that turns on this "switch," causing cells to accumulate fat, both in animals and in humans.

In essence, overeating and excess weight could be viewed as a symptom of an improper diet. It's not necessarily the result of eating too many calories, per se, but rather getting your calories from the wrong sources. In simple terms, when you consume too many sugars and carbs, you set off a cascade of chemical reactions in your body that makes you hungry and craving for sweets:

1.First, fructose is metabolized differently from glucose, with the majority being turned directly into fat because fructose stimulates a powerful "fat switch."

2.This rapidly leads to weight gain and abdominal obesity ("beer belly"), decreased HDL, increased LDL, elevated triglycerides, elevated blood sugar, and high blood pressure—i.e., classic metabolic syndrome.

3.Dietary carbohydrates, especially fructose, are also the primary source of a substance called glycerol-3-phosphate (g-3-p), which causes fat to become fixed in fat tissue

4.At the same time, high carb intake raises your insulin levels, which prevents fat from being released

5.Fructose further tricks your body into gaining weight by turning off your body's appetite-control system. Fructose does not suppress ghrelin (the "hunger hormone") and doesn't stimulate leptin (the "satiety hormone"), which together result in feeling hungry all the time, even though you've eaten. As a result, you overeat and develop insulin resistance, which is not only an underlying factor of type 2 diabetes, heart disease, and a long list of other chronic diseases

The resulting equation is simple: fructose and dietary carbohydrates (grains, which break down into sugar) lead to excess body fat, obesity and related health issues. Furthermore, no amount of exercise can compensate for this damage because if you eat excessive fructose and grains—the primary ingredients NOT found in our ancestral diet—it will activate programming to cause your body to become, and remain, fat.

How Much Glucose or Carbs Do You Really Need?

The debate about whether or not you really need glucose, and if so, how much, is by no means settled. Earlier this year, I ran a series of articles featuring the back-and-forth discussion between two well-researched experts on this topic, Dr. Jaminet and Dr. Rosedale.

Dr. Jaminet is a proponent of so-called "safe starches," and is of the conviction that depleting your glycogen store can stress other systems to provide the glucose your body requires to perform. Dr. Rosedale, on the other hand, points out that because glucose consumption will undoubtedly spike blood glucose levels and increase insulin and leptin, promoting resistance, glucose consumption is always associated with some incremental degree of damage and/or increased risk of mortality. His diet is subsequently extremely carb-restrictive.

Yet another diet similar to Drs. Jaminet and Rosedale's is the GAPS diet, created by Dr. Natasha Campbell-McBride, which is specifically designed to help "heal and seal" your gut. As such, it primarily consists of easily digestible, lightly cooked foods that are high in protein, fats, and fermented foods, and low in fiber and carbs.

Mark Sisson also adds valuable insight to this discussion2:

"At any one time, the total amount of glucose dissolved in the bloodstream of a healthy non-diabetic is equivalent to only a teaspoon (maybe 5 grams). Much more than that is toxic; much less than that and you pass out. That's not much range for a so-called 'preferred' fuel, is it?

Several studies have shown that under normal low MET conditions (at rest or low-to mid- levels of activity such as walking and easy work) the body only needs about 5 grams of glucose an hour. And that's for people who aren't yet fat-adapted or keto-adapted. The brain is the major consumer of glucose, needing maybe 120 grams a day in people who aren't yet on a low carb eating program.

Low carb eating reduces the brain's glucose requirements considerably, and those who are very low carb (VLC) and keto-adapted may only require about 30 grams of glucose per day to fuel the brain... Twenty of those grams can come from glycerol (a byproduct of fat metabolism) and the balance from gluconeogenesis in the liver (which can actually make up to a whopping 150 grams a day if you haven't metabolically damaged it with NAFLD through fructose overdosing).

Bottom line, unless you are a physical laborer or are training (exercising) hard on a daily basis, once you become fat-adapted, you probably don't ever need to consume more than 150 grams of dietary carbs – and you can probably thrive on far less. Many Pbers [Mark's diet, Primal Blueprint] do very well (including working out) on 30-70 grams a day." [Emphasis mine]

Key Point: Replace Carbs with Healthful Fats

As I see it, this is really a non-issue for most people as few people anywhere near Dr. Jaminet's recommendation of cutting carbs from the standard 50 percent down to 20-30 percent of total calories. However, if you've already begun to seriously address your carb intake then you may want to experiment with various amounts of "safe carbs" like rice and potatoes. As Mark describes, the actual amount of carbs could vary anywhere from 30 to 150 grams a day, depending on whether your body has adapted to burning ketones and your level of exercise.

Keep in mind that when we're talking about harmful carbs, we're only referring to grains and sugars, NOT vegetable carbs.

When you cut grain/sugar carbs you actually need to radically increase the amount of vegetables you eat since, by volume, the grains you need to trade out are denser than vegetables. You also need to dramatically increase healthful fats such as avocados, coconut oil, egg yolks, raw grass fed organic butter, olives and nuts.

You would not want to use highly processed and genetically engineered omega-6 oils like corn, canola and soy as they will upset your omega 6/3 ratio. Of course you want to avoid all trans fats, but contrary to popular advice, saturated fats are a key component of a healthy diet that will promote weight loss.

A reasonable goal will be to have as much as 50-70 percent of your diet as healthy fat, which will radically reduce your carbohydrate intake. It can be helpful to remember that fat is far more satiating than carbs, so if you have cut down on carbs and feel ravenous, this is a sign that you have not replaced them with sufficient amounts of healthy fat. Sources of healthy fats that you'll want to add to your diet include:

Olives and Olive oil (for cold dishes) Coconuts, and coconut oil (for all types of cooking and baking) Butter made from raw grass-fed organic milk

Raw Nuts, such as, almonds or pecans Organic pastured egg yolks Avocados

Pasture finished meats Palm oil Unheated organic nut oils

Most people will likely notice massive improvement in their health by following this approach as they are presently consuming FAR more grain and bean carbohydrates in their diet, and any reduction will be a step in the right direction. To help you get started on the right track, review my Nutritional Plan, which guides you through these dietary changes one step at a time.

Recent Research Confirms Benefits of Low-Carb/High-Fat Diet

Conventional advice has focused on low-fat diets for weight loss and heart disease prevention, but again and again, studies demonstrate that this advice is diametrically opposed to reality... In one such study, researchers at Johns Hopkins University School of Medicine's Heart and Vascular Institute compared the effects of two diets on vascular health; one low in fat, the other low in carbs. The study in question was presented at this year's meeting of the American College of Sports Medicine in Denver, on June 33.

The study included a total of 46 men and women weighing on average 218 pounds. The six-month long weight loss program consisted of moderate aerobic exercise and strength training, and one of two diets, either:

•Low-carb, high-fat: Less than 30 percent of calories from carbs (pastas, breads and sugary fruits), and up to 40 percent from fats (meat, dairy products, and nuts)

•Low-fat, high-carb diet: Less than 30 percent of calories from fat, and 55 percent from carbs

The low-carb group on average shed 10 pounds in 45 days, while the low-fat group took 70 days to lose the same amount of weight. In terms of vascular health, the low-carb, high-fat dieters showed no harmful vascular changes, which is the primary reason for why so many are afraid of high-fat diets.

According to the lead investigator, professor of medicine and director of clinical and research exercise physiology, Kerry Stewart, Ed.D:

"Our study should help allay the concerns that many people who need to lose weight have about choosing a low-carb diet instead of a low-fat one, and provide re-assurance that both types of diet are effective at weight loss and that a low-carb approach does not seem to pose any immediate risk to vascular health. More people should be considering a low-carb diet as a good option."

Stewart also believes that the emphasis on low-fat diets has likely contributed to the obesity epidemic in the US by promoting overconsumption of sugars and grains. I couldn't agree more. The simple reason for this is that grains and sugars raise your insulin levels, which causes insulin resistance and, ultimately, weight gain, diabetes, and heart disease.

Listen to Your Body

The evidence is quite clear that chronically raising your blood glucose through consumption of grains and sugars will increase your insulin resistance, which in turn will increase insulin and leptin resistance. And avoiding insulin and leptin resistance is perhaps the single most important factors if you seek optimal health and longevity.

That said, the degree to which you choose to reduce carbs however is, ultimately, up to you. And certain individual biochemical differences can make one diet more beneficial for you than others. The key point is to be aware that consuming sugar, grains and starches will promote insulin resistance to some degree or other, depending on the amount you consume.

As always, remember to listen to your body as it will give you feedback if what you are doing is right for your unique biochemistry and genetics. So listen to that feedback and adjust your program accordingly.

Wastes Away Your Muscles: If You're Over 45, Odds are 1 in 4 You Take This Disastrous Substance


Healthy Astaxanthin Dosage: Add a Supplement to your Daily Diet

Astaxanthin is a vital component to incorporate into your daily diet, primarily because it is a powerful anti-inflammatory. However, it is important to know and understand the right dosage for your body.

Astaxanthin: A Super Supplement

A Short Astaxanthin Abstract
Astaxanthin comes from the microalgae haematococcus pluvialis, which can be found in large quantities in arctic marine environments. It is a natural carotenoid; superior in properties compared to other carotenoid family members.
Astaxanthin can neutralize harmful free radicals more efficiently and quickly.
Simply put, it protects cell membrane components from oxidative stress and inflammation.
Astaxanthin is a beneficial anti-inflammatory, because it helps protect muscles as well as increase physical endurance. Astaxanthin is ideal for those seeking to begin and uphold regular exercise within their daily schedule.
Dosage Recommendation for Astaxanthin
For adults (age 18 and up), the recommendedastaxanthin dosage is usually about 2-4 milligrams per day. However, it is important to check the potency and purity of your astaxanthin supplements before use.
Currently, there is not enough scientific research available in order to recommend an astaxanthin dosage for children.

Astaxanthin: A Super Supplement

A multitude of seafood contains astaxanthin. For example, a typical serving portion of 4 ounces of Atlantic salmon contains 0.5-1.1 milligrams of astaxanthin.

In general, following a diet rich in seafood will help you incorporate this valuable antioxidant into your diet; however, adding an astaxanthin supplement to your daily routine is a guaranteed way to make sure you are getting enough.

SOURCE: www.perriconemd.com


Wladimir Klitschko VS Jean-Marc Mormeck (Knockout 50) ROUND 4

Wladimir Klitschko vs Jean Marc Mormeck - (March 2012 Promo)

Jean-Marc Mormeck's high-tech training

Trailer: Up Close With Jean-Marc Mormeck


MIRYAH SCOTT - Journey to the 2011 WBFF World Championships

2011 Arnold Classic Winner Nicole Wilkins- Ask Arnold Training Seminar - Training and Advice

1998 Mr. Olympia - Results Announcement ( Ronnie Coleman Winner)

Ronnie Coleman vs Jay Cutler 2005 ,and 1st place announcement

Mr. Olympia 2006 ( Cutler vs Coleman)

MR OLYMPIA 2011 - Top 10 Awards

Mr Olympia Winners ( 1965- 2011)

Phil Heath
Las Vegas, NV
2010Jay CulterLas Vegas, NV
2009Jay CutlerLas Vegas, NV
2008Dexter JacksonLas Vegas, NV
2007Jay CutlerLas Vegas, NV
2006Jay CutlerLas Vegas, NV
2005-1998Ronnie ColemanLas Vegas, NV

1997-1992Dorian YatesLos Angeles, CA

1991-1984Lee HaneyOrlando, FL

1983Samir BannoutMunich, Germany
1982Chris DickersonLondon, England
1981Franco ColumbuColumbus, OH
1980Arnold SchwarzeneggerSydney, Australia
1979-1977Frank ZaneColumbus, OH

1976Franco ColumbuColumbus, OH
1975-1970Arnold SchwarzeneggerPretoria, South Africa

1969-67Sergio OlivaNew York, NY

1966-65Larry ScottNew York, NY

Ronnie Coleman - Back Workout

Jay Cutler - Back Workout 2011

Phil Heath - Back Training


Knowing the whens of supplementation is as important as knowing the whats. Get your money's worth by taking your supplements at exactly the right time.

No doubt about it, supplements are a critical component to achieving your physique and performance goals. And, for most of you, that means gaining more strength and endurance while building lean muscle and shedding as much fat as possible. But even if you know the right supplements to take, if you don't take them at the right times, their benefits will be limited.
As they say, "Timing is everything," and that maxim doesn't ring any truer than for supplements. In fact, research confirms that those taking whey and creatine around workouts achieve significantly greater results than those taking them at other times. This is merely one example of the science-backed truth behind supplement timing. To help you get the most bang for your buck, let us walk you through the perfect day of supplementation, from wake-up call to bedtime.

Wake Up
Immediately Upon Waking

WHAT                       HOW MUCH
Whey Protein —————— 20g
BCAAs ——————— 5g
Caffeine ———————— 200mg
When you wake up, your body has essentially been fasting for the past 6-9 hours and has begun turning to your muscles for fuel, so you obviously want to stop this process ASAP. Eating eggs or other whole-food proteins, like chicken or dairy, will take far too long to digest and stop the attack on your muscles. The only thing that will work is a whey protein shake, as whey is the fastest digesting form of protein, and in less than 20 minutes, its amino acids will start to reach your muscles. Adding some extra branched-chain amino acids (BCAAs) to the shake will further help stop catabolism (muscle breakdown) and turn on muscle protein synthesis.
If you work out in the morning, this will be your pre-workout supplement plan, in addition to
any other pre-workout
supps you take.
Also, consider eating a piece of fruit with your protein shake. When you fast all night, your liver uses up its stores of glycogen (the storage form of glucose), which signals the body to use amino acids from your muscles for fuel. The small amount of glucose also doesn't cause a huge blood glucose spike just enough to raise insulin a bit, which also helps to signal the body to stop breaking down muscle.
If you like to start your day with a cup of coffee to give you a kick-start, consider taking a caffeine pill instead. A recent study found that caffeinated coffee kept levels of the muscle-wasting hormone cortisol high in the morning. Even research subjects drinking decaf had slightly higher levels of cortisol than those drinking water, which is likely due to other chemicals present in coffee. A caffeine pill will give you just what you need: a jolt to wake you up and increase fat burning without affecting cortisol as much.

30 To 60 Minutes After Waking

WHAT                       HOW MUCH
Multivitamin ————— 1 dose
B complex 100 ———— 1 dose
Vitamin C —————— 1,000mg
Vitamin D —————— 1,000-3,000 IU
Vitamin E —————— 400-800 IU
Calcium ——————— 500-600mg
Fish Oil ——————— 2-3g
After your protein shake and a piece of fruit, you can do your usual morning ritual (take a shower, get dressed, do your hair and makeup, etc.). About 30-60 minutes after the shake, it's time to eat again, only this time you want whole foods like eggs and oatmeal. This is also a good time to get in a good dose of some other critical micronutrients that are better absorbed when taken with food. First on the list is your multivitamin and mineral complex. Of course, a hard-training woman needs more of certain vitamins and minerals than most typical multis provide, so add a B vitamin complex; vitamins C, D, and E; along with calcium. You'll also need fish oil, which has a laundry list of benefits, including enhancing heart, brain, and joint health; as well as improving muscle recovery and helping to promote fat loss.

60 To 90 Minutes After Breakfast

WHAT                       HOW MUCH
Green Tea Extract ———— 500-1,000mg
(standardized for at least 30% EGCG)
Between breakfast and lunch-perhaps with a snack you have during this window-take a dose of green tea extract. Green tea, like fish oil, is nothing short of a wonder supplement. It contains polyphenols, notably EGCG, which not only increases fat burning but aids joint and muscle recovery as well. Drinking green tea, however, won't produce maximum effect. Research shows that the polyphenols from green tea beverages aren't absorbed as readily as those from green tea extract supplements.

With Lunch

WHAT                       HOW MUCH
Fish Oil ——————— 2-3g
Most of us eat lunch at work. And it's tough following a supplement plan when you never know whether lunch is going to be at your favorite local restaurant, during a meeting, or at your desk. Do yourself one favor and store a bottle of fish oil in your desk to take around lunchtime. Taking fish oil within 30 minutes before or after eating is just as good as taking it with a meal.

Pre-Workout No. 1
60 Minutes Before Exercise

Current research suggests that the combination of caffeine and green tea burned more fat than either supplement alone.
WHAT                       HOW MUCH
Caffeine ——————— 200-400mg
Green Tea Extract ———— 500-1,000mg
(standardized for at least 30% EGCG)
Pre-Workout/NO Booster  1 dose
If you want to maximize your endurance, strength, and fat burning during your workout (why wouldn't you?), your best bet is to take pre-workout supplements within an hour before training. This is a great time to get in a dose of caffeine to give you the boost you need for an intense workout. A dose of green tea will further enhance fat burning and endurance, as well as aid muscle recovery after the workout.
If you're really serious about training intensity, consider taking a pre-workout nitric oxide (NO) supplement. Boosting NO levels has been shown in clinical studies to increase endurance and strength during workouts as well as aid muscle growth and fat loss. Many NO-boosting products provide caffeine as well, killing two birds with one stone.

Pre-Workout No. 2
15 To 30 Minutes Before Exercise

WHAT                       HOW MUCH
Whey Protein —————— 20g
BCAAs ——————— 5g
Creatine ——————— 2-5g
Beta-Alanine ————— 2-3g
As the workout gets closer, within 15-30 minutes, think about fueling your body. Although most people think of carbs when they hear the term fuel, your first line of thought should actually be whey protein. Your muscles use amino acids for fuel during intense workouts, and if you don't provide your body with a quick source of aminos (whey), it will take them from your muscles. Pre-workout whey will also be there to help with muscle recovery and growth during the workout. Confused about how muscles start recovering during workouts? Well, you typically train more than one muscle group each workout-for example, chest, triceps, and abs. When you're training triceps, your chest is already in recovery mode, and you don't want to wait until the end of the workout to give it aminos. You'll also want to add BCAAs to this shake. These amino acids are the most critical when it comes to fueling your muscles during workouts. They also trick your brain into blunting fatigue so that you can stay stronger for longer. Then there's creatine, which is not for men only; it is another critical source of fuel for your working muscles. Finally, if you want to further boost energy, endurance, and strength, as well as aid muscle growth and fat loss, add beta-alanine to the mix. This amino acid is gaining the kind of respect that creatine has garnered in the supplement world.

Within 45 Minutes Of Exercise

WHAT                       HOW MUCH
Whey Protein —————— 20g
Casein Protein ———— 10-20g
BCAAs ——————— 5g
Creatine ——————— 2-5g
Beta-Alanine ————— 2-3g
Fast Carbs —————— 30-60g
After workouts, you have a 45-minute window, at the most, to refuel your muscles. Miss the window and you just blew your opportunity to maximize muscle recovery. The nutrients here need to work very quickly, so drinking a whey protein shake is your best bet. You also need more BCAAs to ensure that muscle protein synthesis is maximized, as well as more creatine and beta-alanine to restock your muscles for the next workout.
After workouts, you should also add some casein protein to your protein shake. This very-slow-digesting protein keeps protein synthesis going for many hours after the workout to enhance recovery and results.
If you're fearful that late-night carbs will be converted to body fat,
limit fast carbs
post-workout to 20-30g.
During the workout, you burned up a good deal of your muscle glycogen, so you also need to get carbs to your muscles in a hurry. Anything with fructose won't get to your muscles fast enough, so try to avoid foods like fruit or table sugar (sucrose). If you want to go the supplement route for carbs, good choices are dextrose powder (which is essentially glucose) or Vitargo, a branched chain of glucose molecules that has been found to reach muscles faster than sugar. If you prefer to have some fun after workouts and treat yourself, take a look at Wonka candies. The Pixy Stix and Bottle Caps use dextrose as the main sugar; few other candy companies make fructose-free candy. Other good carb options are white bread and white potatoes, which are pure starch
(glucose chains).

With Dinner

WHAT                       HOW MUCH
Vitamin C —————— 1,000mg
Calcium ——————— 500-600mg
Vitamin D —————— 1,000-3,000 IU
Whether you compete in sports or not, a woman who trains as hard as you do, for all intents and purposes, is an athlete. Research shows that athletes lose a lot of micronutrients through training, so make sure to get in another dose of the more critical ones-vitamin C, calcium, vitamin D-with dinner.

30 Minutes Before Going To Bed

WHAT                       HOW MUCH
Casein Protein ———— 20g
Fish Oil ——————— 2-3g
We already discussed what happens in your body while you sleep. The good news is, you can help to prevent the muscle breakdown that normally occurs with the help of the slow-digesting protein casein. Just be sure the casein you choose lists micellar casein first on the ingredients list. This is the slowest digesting protein you can get; it takes a good 7-8 hours, providing your body a slow and steady stream of amino acids all night long. Your body will use these amino acids for fuel instead of breaking down the aminos from your muscle fibers. Also, get in one final dose of fish oil at this time. Fat will help to further slow down digestion rate, and the omega-3s will provide a host of other health benefits.