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European Arnold Classic | 2015


European Arnold Classic | 2015

European Arnold Classic is always a top spot every year, still a few weeks after Mr. Olympians gather the cream of bodybuilding in the old continent, exactly in Spain. Major changes have not occurred in this competition – eg. Take down from the throne of the current Olympic champions – and unfortunately it looks like, that it will not be any this year.

Start list European Arnold Classic became final, which revealed interesting facts about the autumn season!

It is not excluded, of course, but the current start list (which is composed according to the received responses to sent invitations) no defending champion and the obvious favorite Phil’s Heath, and there will be no Kai’s Greene.

Phil has made such a statement, that his professional career is planned for an additional five years could easily mean the participation of only five events – with what is clearly alluded to Olympia.

It will be more interesting, a real treat, however can be Zack Khan. Excellent Britain, years ago, won his professional status, but because of the fractured ligaments in both knees, withdrew from the competition in several years, as far as the IFBB contests.

His return was not as successful as they had hoped. Poor condition, on his thighs were visible signs of injuries. Because for a long time disappeared from the circle of active contestants, so it seemed, to Zack retired, but his name on the start list proves that there is no question about it. Resting was hopefully beneficial to him, and will now finally show what he’s capable of, because if it is indeed able to cover up traces of injuries, and corrected his weaknesses, finally can seriously lay his card among other professionals.

Competitors list:

William Bonaca

Brandon Curry

Mamdouh “Big Ramy” Elssbiay

Alex Fedorov

Dexter Jackson

Aziz dishes

Steve Kuclo

Alex Lesukov

Juan Morel

Shawn Rhoden

Fred Smalls

Roelly Winklaar

Dennis Wolf

Zack Khan

Michael Kefalianos


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ABS Myths | Mistakes You Must Avoid | ABS training for definition

ABS Myths
ABS Myths

ABS Myths | Mistakes You Must Avoid

Here are facts from Arnold’s book

Arnold Schwarzenegger and Joe
Arnold Schwarzenegger and Joe


Since most oft he top bodybuilders today, regardless of stature, are massively developed for their body size, the most important goal of abdominal training has become definition. This involves two things-training and developing the abdominals and reducing body fat sufficiently to reveal the muscularity underneath.

When I got into bodybuilding most competitors believed in something called spot reduction, and there are a lot of people who still think this is possible. Spot reduction refers to training a specific muscle in order to burn off fat in that particular area. According to this idea, to develop abdominal definition,  you do a lot of ab training, lots of high reps, and burn away the fat that is obscuring the development of the abdominal muscles. Unfortunately, this doesn’t work. When the body is in caloric deficit
and begins metabolizing fat for energy, it doesn’t go to an area where the muscles are doing a lot of work in order to get additional energy resources. The body has a genetically programmed pattern by which it determines from what adipose cells to access stored fat energy. Exercise does burn
calories, of course, but the abdominals are such relatively small muscles that no matter how much ab training you do you won’t metabolize nearly the energy you would by simply going for a walk for the same amount of time.
But this is not to say that training a given area like the abs doesn’t increase definition. As I said, the abdominals get a hard workout when you do heavy exercises, but what they don’t get is quality training – that is, isolation, full-range-of-movement exercises. Movements that do this bring out the full shape and separation of the abdominals instead of just
making them bigger. So although training the abs like this doesn’t do a lot to reduce the fat around the waistline, it does create very well defined muscles that are revealed once you are able to reduce your body fat sufficiently by means of diet and aerobic exercise.

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Potassium Facts Nutrition | Which foods are high in potassium?


Potassium Facts Nutrition


Potassium is a mineral salt (electrolyte), which is essential to balance the pH level in the body fluids. Plays an important role in regulating blood pressure, preserving bone mass, the nervous system, heart, kidney, and muscle, and adrenal function. Low intake of potassium can cause potassium deficiency in the body and lead to a whole range of health problems.

People with a deficiency of potassium suffering from hypokalemia. There are two causes of this condition. The most common cause is poor or inadequate diet, which does not contain enough foods rich in potassium. People who suffer from diabetes and kidney problems, also have frequent problems with mineral balance.

Do you feel weak and constantly tired, then one of the causes of this condition can be a potassium deficiency. This condition involves problems with muscular coordination, difficulty with concentration, high blood pressure and an abnormality in the heart.

So, do you feel some of these symptoms, see your doctor.

The importance of potassium-rich foods

If you follow a healthy, balanced and varied program of diet foods rich in potassium, there is no reason to be afraid of hypokalemia.

Potassium is found naturally in fresh fruits, vegetables, whole grains and dairy products.


Meat and fish are also foods rich in potassium, but only this type of diet foods will act to increase the acidity of the body and cause depletion of the reserves of potassium.

Potassium supplements are sufficiently widespread supplements on the market, but rather a small number of people reaching out to them. This is not necessary if you consume adequate food. In case you want to enter in the form of potassium supplement, it is best to first consult with your doctor, because the excess potassium can cause the same health problems.

Until your doctor gives the green light for supplements, so it is best to resort to additional portion of fresh melon, banana, strawberries or in cooked dishes, add a pinch of turmeric (a spice in curry).

Certain people need to know the precise amount of potassium entered, and are therefore forced to supplement potassium intake.

Bodybuilders and other athletes who are exposed to greater efforts, also have a need for potassium supplements. Do you exercise intensely and you note that releasing sweat and potassium, you should occasionally supplement its reserves. It is important to apply during the summer months, when and effortlessly increased sweat and lose electrolytes.
This situation can prevent cheating, so around the time of training, the normal protein shake is prepared with some of isotonic drinks, such as Gatorade’s.

Which foods are high in potassium?

KalijPepperKalijEggplantKalijZucchiniKalijBrussels SproutsKalijParsley


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Low GI Index Foods List | Nutrition facts and tips


Low GI Index Foods

Low GI Index Foods List

Here is a list of foods that are labeled as “low glycemic”. Such food is ideal for a more constant flow of energy (slower absorption, lower insulin response):

  • Nuts
  • Green Beans
  • Fructose (the main sugar in fruits)
  • Pasta (boiled for 5 minutes)
  • Dairy products (low-fat milk, yogurt, ice cream)
  • Fruit (SELF-plums, peaches, apples, oranges, pears, grapes, grapefruit) (containing fructose)
  • Rice
  • Sweet potatoes
  • Oats
  • Bran
  • Most vegetables (Exceptions-carrots, corn, red vegetables)

Foods with a low glycemic index may benefit your health and your sporting performance. The fact that such food has a slower absorption, thus we ensure the long flow of energy. Such foods reduces the feeling of hunger, which leads to a controlled appetite.

By choosing carbohydrates with low glycemic index we reduce whimsical mood, and increase glycogen stores (clean up more carbs in our muscles), thereby reducing the possibility of storing the rest of glucose into fat cells. Now you can see that by controlling insulin can affect the mechanisms of storage of excess energy as fat.

So, if you’re on a diet, foods with a low GI is the right choice.

If you plan to eat before a workout, then choose carbohydrates with a low GI. Foods with such an index would reduce premature reduction in blood glucose before training which can lead to fatigue.

I do not know about you, but I have to be ready for every training 100% and you can not afford to decreased blood sugar in the middle of training that will lead to premature fatigue.

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Different WHEY Protein Types | Nutrition Facts and tips


Different WHEY Protein Types

Milk is made ​​of two proteins, casein and whey. Whey protein can be separated from the casein in milk or formed as a by-product of cheese making.

HOW MANY TIMES, drinking protein, you’ve heard the comment: “Why are you drinking that chemistry?”

Different WHEY Protein Types

Whey is a green-yellow liquid which is a by-product of cheese production (coagulation of casein). 10 liters of milk yielded 1 kg of cheese and whey liquid 9 liters. The most valuable component of whey proteins, consisting of lactoglobulin, lactalbumin, immunoglobulins, lactoferrin and albumin in blood serum.

Whey proteins contain all the essential amino acids, and their value and what they are completely digestible and usable. Also whey proteins are a good source of branched chain amino acids (valine, leucine, isoleucine). Higher biological value of whey protein compared to milk protein is the result of high content of lysine (40 percent) and cysteine ​​and methionine (2.5 times more). The utilization of protein in the body is an essential proportion of cysteine ​​and methionine, which is whey protein, about 10 times higher than in the casein.

Whey proteins are obtained by separation of whey various purification procedures.

Whey protein on the market exists in three forms: concentrate, isolate and hydrolyzate.

The concentrate contains 70-80 percent protein, while the remaining 20-30 percent carbohydrates and fats.

Isolate is a purer form contains about 95 percent protein, and thus provides a faster digestion.

Hydrolyzed whey protein is the most processed which means that this is the fastest form of digestion.

The concentrate is obtained by the ultrafiltration process. The resulting whey proteins are cheaper than other products that contain lactose something – which can cause allergies – and other contaminants – which can cause bloating and gas.

Isolate is produced using ion exchange. This process eliminates the production of vital biologically active fractions (immunoglobulin, lactoglobulin, and lactoferrin).

Another method for the preparation of the method isolates the micro or nanofiltration, which are obtained by whey proteins 90-94 percent pure, but also biologically active fractions are stored as the products under low temperatures and without chemical acidic conditions.

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Avocado Nutrition Facts | Information About Nutrition Health Benefits


Avocado Nutrition Facts

Avocado Nutrition Facts

The avocado (Persea gratissima or P. americana) originated in Puebla, Mexico and its earliest use dates back to 10,000 years B.C. Since AD 900, the avocado tree has been cultivated and grown in Central and South America.

The avocado, also called the alligator pear, is a high-fiber, sodium – and cholesterol-free food that provides nearly 20 essential nutrients, including fiber, is rich in healthy monounsaturated and polyunsaturated fats (such as omega-3 fatty acids), vitamins A, C, D, E, K and the B vitamins (thiamine, riboflavin, niacin, pantothenic acid, biotin, vitamin B-6, vitamin B-12 and folate) — as well as potassium.

Avocados contain large amounts of heart healthy monounsaturated fats which may help lower bad cholesterol and raise good cholesterol.

Avocados and their oil help the body absorb essential heart healthy nutrients like beta-carotene and lycopene.

Avocado oil has been shown to destroy free radicals in the blood. These free radicals would otherwise wreak havoc on the heart and arteries.

Avocados and avocado oil may help control blood sugar, which when left unchecked causes damage to the heart and other vital organs.

Avocado Side Effects
These side effects may be one or several of the following:
-Liver damage
-Added calories
-Not for breastfeeding or lactating mothers
-Affects the performance of some drugs

For Maximum Health Benefits avocado as a fruit is great for breakfast and dessert.

Avocado can be used as:
-A side dish
-As a spread
-As a juice
-As a baking ingredient

Avocado oil is a convenient way to get all these heart healthy benefits.

source: –

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Watermelon Nutrition | Fact And Health Benefits | Watermelon Recipes

Watermelon Recipes


Watermelon Nutrition

  • Watermelon is rich in lycopene, which has been shown in many studies to be protective against a growing list of cancers. Lycopene also protects our DNA inside white blood cells
  • B Vitamins are abundant in the watermelon, a vitamin critical for energy production. Watermelon also delivers more nutrients per calorie, as it is so water dense, making it an outstanding fruit to consume both pre- and post-exercise!
  • Half a watermelon gives you over 12,000 IU’s of vitamin A. Exactly the recommended amount of daily vitamin A intake. Vitamin A helps keep your eyes, skin and mucous membranes moist. It also has antioxidant properties that neutralize free radicals in the body that cause tissue and cellular damage.
  • Watermelons contain citrullin, a compound that helps relax blood vessels of the body. Similar to what happens when a man takes viagra. This effect is also beneficial to the heart, circulatory & immune system.
  • Improves our body’s defense system via high concentrations of vitamin C, an important antioxidant that helps ward off illness and helps our bodies combat the daily pollution and environmental stress it is exposed to. Continue reading Watermelon Nutrition | Fact And Health Benefits | Watermelon Recipes

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For Health Choose Food | 7 food groups for health | Nutrition Facts


For Health Choose Food

For Health Choose Food

For health eat some food from each group every day.

In addition to basic 7 eat any other foods you want.

Group 1

Green and yellow vegetables…

Group 2

Oranges, tomatoes, grapefruit…

Group 3

Potatoes and other vegetables and fruits…

Group 4

Milk and milk products…

Group 5

Meat, poultry, fish or eggs…

Group 6

Bread, flour, and careals…

Group 7

Butter and fortified margarine…


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What are carbohydrates? | From Mike Mentzer Heavy Duty | Carbohydrates

What are carbohydrates

What are carbohydrates

If,in fact,protein has been the most over-emphasized nutrient, then carbohydrates have been the most maligned. The anticarbohydrate litany began in Britain in the early 1950, and reached its apex in the U.S., when diet books by so-called “experts” blamed carbohydrates for everything from obesityto schizophrenia! Talk about being estraged from realty. Now let’s debunk the theories of those who rail against carbohydrates.
One of the first things we lear in elementary biology is that life on the planet earth is dependent on the sun. We also learn that all of our food energy begins with plants. When we eat beef, for instance, we derive nutrients that the animal stored by eating grass.
Plants ger their energy in a process involving the sun called photosynthesis, which means “putting together with light”. What the sun is putting together are two of the most common chemicals on earth and in its atmosphere – carbon dioxide and water. Plants use oxygen to combine with carbon dioxide and water to form a hydrated carbon, or carbohydrate, as we commonly refer to it.
Carbohydrates are the primary fuel source of our muscles. And for high intensity training of the Heavy Duty variety or any other type, carbohydrate in the form of the simple sugar, glucose, is the only fuel. When we don’t take in enough sugar throught our diet to fuel muscular contractions,our bodies transform the amino acid alanine, derived from ingested protein or our own muscle tissue, into glucse. So carbohydrates also have a “protein-sparing effect,” which should cause any bodybuilder on a low-carb diet to reconsider such folly. Both our muscles and our central nervous system derive almost 100 percent of thir nutrition from sugar.
In addition to supplying energy, carbohydrates supply important building blocks of life. The ribose found in RNA and DNA is made from carbohydrates we consume. In light of all these facts, how can carbohydrates be poisonous toxins as asserted by the anti-carbohydrate people?
The fact is that carbohydrates can be dangerous, but only when consumed in exess. The body has a certain capacity for dealing with excess beyond need. But this capacity is not infinite, and can be overwhelmed. The same is true, however, with proteins and fats. Proof exists now that excess protein may be the most harmful of all, having been implicated in intestinal cancer, kidney disorders and a host of other degenerative diseases.

Carbohydrates, therefore, are a vital nutrient in the bodybuilder’s diet. In addition to providing the energy necessary for intense workouts, carbohydrates (in the form of glycogen) are stored in muscles, where each gram of glycogen “holds” three grams of water.

This is the reason you often feel loggy, and gain an inordinate amount of weight, the day after going on a carbohydrate binge. And living on low-carb diets inevitably results in periodic binges.

No matter how hard you try to abstain, the wisdom of the body wins out eventualy. and will attempt to “over-compensate” for the prolonged shortage of vital carbohydrates by making you eat everything in sight. This sets up a pattern of failure and frustration for many who equate such binges with moral weakness and personal shortcomings. These binges are the natural result of trying to live on a very low carbohydrate diet, as Dr. L. M. Vincent points out in his book on dancers, Competing With The Sylph. Why not avoid all that by folowing a well-balanced diet which has up to 60 percent carbohydrates?

The Wisdom of Mike Mentzer!

What are carbohydrates article is from Mike Mentzner book “Heavy Duty”.

Official website @ Mike Mentzer Heavy Duty

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Lemon Water Benefits | Natural Energizer | Facts Improve your health


Lemon Water Benefits

Lemon Water Benefits

Lemon is a natural energizer;
it hydrates and oxygenates the body so it feels revitalized and refreshed!

Lemon Water Benefits FACTS

Boosts your immune system

Balances pH

Flush out unwanted materials

Decrease wrinkles and blemishes

Relive tooth pain

Relives raspiratory problems

Cures Throat Infections

Excellent for Weight Loss

Reduces Fever

Blood purifier