Yoga for Every Body: An Interview with Janet Wieneke (Rerun)

by Nina

September Photo from 
the Yoga for the Larger Woman Calendar

“Around the same time, the thought hit me that I had been dragging this body around for all these past 50 years instead of really living in it. It came to me that I had not claimed this body, not moved into this body. I was renting it, but I didn’t live there. I didn’t want to live there—in the “undesirable” section of town.
 
“That began to change though when I realized no amount of wishing, bargaining or promising will change the fact that this is my body and that it benefits me greatly to “step up” and partner with my abilities, instead of wishing that things were different.” — Janet W

I was so moved by this quote from Janet Wieneke from the Yoga for the Larger Woman Calendar that Baxter mentioned in his post Healthy Eating and the Digestive System that I decided I just had to interview her. For I believe it’s so important for everyone to understand that anyone, of any age or body type—small or large, flexible or stiff, strong or weak—can not only do yoga, but will all benefit tremendously from it. Now, let's hear what Janet has to say!

Nina: What was your life like—and your relationship with your body—before you started doing yoga?

Janet: For the first 40 years or so of my life I didn’t think too much about my body. In fact I made an effort to avoid seeing or connecting with it. I had a lot of aches and pains but figured it was my own fault for being so fat for so long. I did get some exercise—I did Volkswalks for a while, did jazzercise for a few years, swam laps at the local pool and even joined a gym a few times. None of it was something I was really enthused about but did it because I knew I needed to keep moving.

My diet then was probably better than people would assume. I usually tried to “shop around the edges” at the supermarket and visit farmers’ markets and avoid heavily processed foods. I had a few food sensitivities at that time (citrus primarily, whole wheat) but nothing to difficult to deal with.

Then, in my early 40’s I started having more GI problems. I tried all sorts of OTC drugs to deal with the pain/gas and nausea but nothing really made it better. I had my gall bladder removed as that was assumed to be the problem. After that things got worse and my diet options narrowed considerably. I spent a couple of years trying to force my body to accept and process what I wanted to eat. My body fought back by upping the intensity and frequency of the gut “attacks.” It was a continual battle. It got to the point that I realized if this was going to be the rest of my life, it didn’t want it.

Nina: How did you get started with yoga, and how did it change you?

Janet: I got started in yoga when I realized I really didn’t have an exercise plan that I wanted to do. There were lots of things I could or should do, and I did, on occasion. I enjoyed taking the occasional class through our local community college, and one day when I was leafing through the booklet I saw “Yoga for the Larger Woman” advertised. I thought, “Wow, I’d have half a chance!” I was in a book group that met at the same time though, so I just shelved the idea away. The next term I looked again to see if perhaps they had changed the time. They hadn’t. I decided to back out of the book group and give yoga a try. I really didn’t think I’d like it that much as I’ve never been very flexible.

The first few times were a struggle. I was so ashamed of bending over in front of others, exposing my extra-large ass to the masses. I cringed inwardly anytime it was suggested.  Then Vilma started doing the “Sellwood salute,” which is basically Downward Dog at the bar, where we would envision “beauuutiful tail feathers” that we would proudly display in a waving motion. It cracked me up every time. Gradually as I quit forming opinions of myself that I could fob off onto other people, I looked around and noticed I didn’t stand out so much in class. Sure most of the women were smaller than me but a few were larger, and—big picture—it really didn’t matter. Within a few months I noticed I was having far less back pain and even my gut “attacks” were less frequent.  I started to really pay attention and noticed other things, like how great a stretch felt from the inside out or which muscles activated when I raised my leg. I started to consider my body and excess flesh with more awareness and less judgment. During this time I was also doing some counseling and the two modalities together brought to light how I was “caring” for myself, and I began to question if what I was doing was actually working for me or if I was just existing on habitual thoughts and habits.

Eventually I realized the more time I spent on my matt, the more attached I felt to this body, in a positive way. I started to care about what I was eating and was more willing to accept the responsibility of my actions. This last year I began seeing a naturopath who put me on a regime of nutritional supplements and I continue to feel better. Today I still struggle with eating what my body needs/tolerates over what I want to eat, but I feel my yoga practice gives me support in making better choices.

Nina: A couple of our readers wanted me to ask if you’d seen any improvements in your balance and flexibility.

Janet: I have noticed a slight improvement in flexibility, nothing dramatic—my nose will never meet my knee cap. But after the first year of yoga though I headed out to do a good spring clean up in the yard and reached down for something and literally smashed my fingers on the ground. I remember how surprised I was as the year before that never would have happened! My balance may be slightly better as well. I’m certainly more confident on my feet but whether that is a balance thing or just general alignment I can’t say for certain.

Nina: Is there anything else you'd like to tell our readers?

Janet: I’ve always been more of a thinking person than a feeling person. Now after having a fairly regular practice for a few years, it’s almost as if a third way of being has come into play. It is more of an intuitive way of being. It’s something I cannot fully explain with words or isolate within my body. It’s almost a middle ground—a balance? When I can operate from this level, my stress level decreases, I make better choices from everything between what I eat to how I show up for others and it is far easier to live in this body. I wish I had “discovered” yoga long ago.

The years I’ve spent wishing I looked different, acted different, was different—all a waste of time but apparently held the lesson/s I needed to learn. I never felt that yoga was available to me, a fat person. Yoga was the domain of the lithe and “enlightened.” While I think that is still the predominant thought, I KNOW yoga is available to anyone willing to let go of their “cerebral” inner voice and listen to the wisdom of their own body. It’s a tough sell, especially if you’re fat, but it is so worth the effort.

Janet Wieneke is a native Portlander, works in health care as a dosimetrist, and is the personal servant to two animals (one cat and one dog). Her favorite pastimes are fused glass, yoga, photography and being out in nature. She studies yoga with Vilma Zaleskaite at The Yoga Project in Portland, Oregon,  and she is “Miss September” in the Yoga for the Woman Calendar, which you can purchase here. 

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Home Practice: The Best Way to Improve Your Health and Well-Being (Rerun)

by Timothy McCall

Bed in a Mirror by Nina Zolotow

"If you are taking yoga classes but not practicing at home, you may be missing the best—and potentially most therapeutic—part of yoga. Your personal practice is where the deepest work happens, when you go inward and go at your own pace."—from Yoga As Medicine

This quotation from my book got posted on Facebook the other day and generated quite a bit of interest. But not everyone, particularly those who only take classes, agrees with the statement. A woman came up to me at a yoga conference earlier this year to say she’d heard me make a similar comment at a workshop I taught in Los Angeles a few years ago, and it made her really angry. It’s easy to understand that reaction when your experience in class has been so positive, and even healing.

But now scientific research seems to back up the notion that a regular home practice really is the key to health and well-being, perhaps particularly so as we get older. A study recently published in the journal Evidence-Based Complementary and Alternative Medicine by researchers at the University of Maryland and the National Institutes of Health found that, among more than 1000 practitioners of Iyengar yoga, the frequency of home practice predicted positive health more than how long you’ve been practicing or how many classes you attend per week. According to the article Frequency of yoga practice predicts health: results of a national survey of yoga practitioners:

“Frequency of home practice favorably predicted (p < .001): mindfulness, subjective well-being, BMI, fruit and vegetable consumption, vegetarian status, sleep, and fatigue.” 

In other words, those who practiced at home the most reported better health and well-being, greater awareness of themselves and others, improved sleep, less fatigue, and healthier body weight. They were even more likely to eat their vegetables! 

The study bore out something else I’ve been teaching for years: when you combine the various tools in the yoga toolbox including asana, breathing practices, meditation and even study of yoga philosophy you tend to get even better results. As the authors put it, “an intense practice involving all aspects of yoga practice may be more beneficial to health than a less intense practice that includes only one or two aspects of yoga practice, such as just practicing the physical poses or breath work.”

There also appeared to be additional benefits for combining different types of asana practices, such as standing poses, vigorous practices like Sun Salutations, restorative poses including Savasana, and inversions like Shoulderstand. Different practices appeared to be particularly beneficial for specific conditions. Vigorous asana and inversions seemed to help the most with insomnia and body weight, whereas, according to the authors, “because breath work and meditation appear to influence mindfulness and well-being, they may be particularly useful in treating conditions such as depression and anxiety.”

One finding that may be of particular interest to readers of this blog has to do with fatigue. Overall, older practitioners had less fatigue than younger practitioners, but both groups improved when they did yoga. But it appears to take less practice for older practitioners to experience improvements in energy.

As for the woman who was mad at me for saying that a home practice was more important than going to classes, she went on to say that, almost despite herself, she did try doing her yoga at home. Now she does it regularly and believes it’s the most important part of her practice. She thanked me profusely, though of course most of all she can thank herself!

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Practice As Many As You Can: T. Krishnamacharya's Yoga (Rerun)

by Nina

T. Krishnamachrya in a "New" Pose

I thought this would be a good post to rerun this week because it may help inspire some of you to start practicing yoga at home or to change up what you're doing! —Nina

In my post Authentic Yoga, I mentioned that most of the yoga asana we do these days were invented in the early 20th century. In his book on the origins of modern posture practice Yoga Body, Mark Singleton focuses in particular on the innovations of T. Krishnamacharya, the teacher of three very influential 20th century yoga teachers who had a tremendous impact on yoga in the western word, Iyengar, Jois, and Desikachar. Krishnamacharya was clearly a genius, whose system, as Singleton puts it:

"can be fruitfully considered a synthetic revival of indigenous exercise (comprising yogasana alongside other types) within the context of Westernized curricular physical education in late colonial India."

Because so many people are reluctant to practice yoga at home due to concerns that they might not be doing it “right” or don’t have time to do what they would do in one of their full-length classes, it’s worth taking a little time to look at what Krishnamacharya (who was, for many of us, the original teacher of our teacher, or our teacher’s teacher) was doing in the late 19th and early 20th centuries. Dear readers, he was making stuff up! For details you can see the wonderful book The Yoga Tradition of the Mysore Palace by N.E. Sjoman. But for now let’s just look at this quote in Yoga Body from T.R.S. Sharma, one of a group of students at the yogasala in Mysyore, which confirms that Krishnamacharya’s teaching was intended to be, and in practice was, experimental:

"was innovating all the time in response to his students. He would make up variations of the postures when he saw that some of his students could do them easily. “Try this, putting this here, and here.” He was inventing and innovating. Krishnmachrya never emphasized a particular order of poses, there was nothing sacrosanct about observing order with him. He would tell me “practice as many as you can.”

The quote as whole really brings home the idea that, regardless of what we may have been told by certain teachers, the practice of yoga asana traditionally was not a rigid system that you have to follow or else it won’t be effective. And it seems to me, if you’ve been reluctant to practice at home due to time restrictions or concerns about doing something wrong, this quote contains a great motto for home practice in general: 

Practice as many as you can.

Since it is December already and you may be thinking about New Year’s resolutions, “practice as many as you can” also seems like an excellent resolution for starting or deepening a home practice next year.

P.S. Hey, Krishnamacharya's alignment in Utthita Parsvokasana (Extended Side Angle pose) in the photo above doesn't look the same as what I've been taught is "correct," so that must mean....

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Effective Bodybuilder Workouts for Poster Perfect Chests

If it isn’t bigger arms, it is to develop bigger chests. Many bodybuilders choose to target the pecs when they go to the gym. In fact, body builders spend hours working out the chest, when in reality just a few minutes of working out the chest can already produce results.

The pectoralis major or the chest is one of the largest muscles in the body. For men, it is the most obvious muscle that when developed, becomes really noticeable. There are different reasons for working out the chest. Some to get rid of chest fat or “man-boobs” while others work out to strengthen, broaden, and tighten their chest for a really neat look.

The following body builder workouts aim to create a detailed muscled chest in just a few weeks.

Dumbbell Single-Arm Bench Press

This is a great exercise that incorporates strength training with balance training. Muscles targeted include the chest, triceps, front shoulders, back, and the abdominal muscles. Equipment needed is a dumbbell and bench. Starting position is to lie with the back on the bench and one hand holding a heavy dumbbell along the side of the chest. The opposite arm is held straight out to the side for balance. The weight is pushed up straight above the chest, pause, and then slowly lowered back to the starting position. Completion of the exercise is a great way to stimulate the muscles which are so used to standard bench presses. Four sets of five to seven repetitions, with a – minute break in between sets is good.

Dumbbell Incline Bench Press

Muscles targeted for this exercise include the upper chest, front deltoids, and the triceps. Equipment needed is an incline bench and dumbbells. Starting position is to lie with the back on the incline bench. A pair of heavy dumbbells is carried in each arm just at the outsides of the chest using a neutral grip or with the palms facing in. Press the weight slowly straight above the chest, pause, and then lower back arms to the starting position. The exercise benefits the body because it requires more muscle fibers to keep the weight balanced, meaning more muscles are worked than an ordinary bench press. Do this in three sets of six to eight repetitions each. A 2-minute break between sets is advised.

Barbell Bench Press

This is a famous and common exercise for developing the upper body muscles, especially the chest. Equipment needed is a barbell and bench. Starting position is to lie with back on the bench, feet flat on the floor. Grab the barbell with hands shoulder-width apart. Hold the barbell over the chest. Pull shoulder blades back and together then lower the bar to the chest. Remember to tuck the elbows in at a 45 degree angle. Do not flare elbows out to the sides. After lowering the barbell to the chest, pause, then push the barbell back up. This is a strength training exercise that really helps in developing those chests to perfection. Start with five sets with four repetitions, increasing sets and repetitions in variation in the succeeding weeks.

Weighted Push-up

Push-ups target a lot of muscles. It targets the pectoralis major and sternal muscles specifically. Other muscles also come into play to stabilize the body so muscles of the abdomen and lower body are also exercised. Starting position is to assume the standard pushup position. Hands should be placed beneath the shoulders. Have a weight plate placed on the back between the shoulder blades. Keep the body straight while lowering down until chest touches the floor. Bend the elbows to lower down. Pause when in the lowered position and push back to starting position. Done best as a superset, combined with another chest exercise. The weighted push up is a great exercise to complete because synchronization of different muscle groups is achieved. Eight to twelve repetitions is a good number to start.

Cable Lying Fly

The cable lying fly is an exercise that targets the chest muscles, specifically the inner chest muscles. Equipment needed is an exercise bench between a cable crossover station and stirrup handles. Attach stirrup handles to low-pulley cables. Starting position is to lie face up on the bench with each arm grabbing onto a handle. Feet are placed flat on the floor. Hold arms straight above the chest with the palms facing each other. Keep elbows slightly bent during the exercise. Lower hands out to the side in an arc and reverse the motion to return to starting position. This is a muscle isolation exercise that helps stretch the muscles and keeps it toned and flexible. This is best done as a superset together with the weighted pushup in eight to ten repetitions.

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Top 5 Bodybuilder Leg Workouts for the Pro

People work out almost every muscle in the gym but usually leave one part of the body for granted – the legs. The legs serve an important function of the body it supports the weight of the upper body. Even if it isn’t exercised, it is important to keep it healthy to avoid knee injuries and other injuries of the lower extremity.

When exercising the upper body, it is also important to include the legs as well. A defined upper bod would be nothing with flimsy or thin legs. The exercises listed below are some of the simplest leg exercises one can do at home, with or without equipment.

Squats

There are many variations to the leg squats but it is a great full body exercise that targets specifically the thighs, the hips, the butt, the quads, the hamstrings, and even bones, ligaments, and tendons of the lower body. Starting position is standing near a wall, bent knees behind toes with dumbbells handing from hands. Stand slowly or roll up slowly along the wall, doing this smoothly until knees are nearly straight. End the exercise by going back to the original position. Important note is to never lock the knees. Don’t sit back down on the stool or bench but just barely touch it before doing the exercise again. Completion of this exercise can strengthen muscles and increase its size. This can be done in three sets of 6 to 10 repetitions.

Leg Extensions

Leg extensions are an isolated exercise which means that it targets the quadriceps group of muscles only. Starting position involves sitting on a multipurpose bench with leg attachment. Position the ankles behind the leg attachments. Lean on the bench using both hands but do not lie on the bench. Slowly lift up the weight to a horizontal position. Hold this position for a second then lower the legs back again to starting position. Completion of the exercise strengthens and tightens the quadriceps which helps in overall leg strength and preventing lower leg injuries. For best results, do 3 sets with 6 to 10 repetitions.

Calf Raises

Calf raises strengthen the calf muscles or the calves. Specifically, it targets muscles such as the gastrocnemius, soleus, and tibialis posterior muscles. Equipment needed is a set of dumbbells and a calf raise stand. Starting position is to place the ball of the foot just over the edge of the calf raise stand. Lower the heel as far as tolerated but don’t overdo it to avoid injury. End the exercise by raising the heel as high as tolerated in a slow and smooth motion. Three sets of calf raises of 6 to 10 repetitions are good. High repetitions can be done of up to 50 because the calves are composed of slow twitch fibers that respond best to lower weights and high repetitions.

Lunges

Lunges are great for exercising the butt and the quads. Starting position is to stand observing a natural stance with weights hanging from each hand. To start the exercise, take a big step forward onto a stepstool. End the exercise by pushing off from the stepstool and returning to starting position. Do not extend the knees forward of the toes to minimize knee strain. Lunges are great for strengthening and tightening the quads and butt for that firm and tone look. Three sets of 20 to 30 repetitions is a good start.

The Romanian Deadlifts

Muscles targeted for this exercise is the hamstring. Healthy quads are nothing with spindly hamstrings and can cause knee or leg problems. To strengthen the hamstrings, Romanian deadlifts are a good but advanced exercise that needs to be done properly. Starting position is to stand with legs locked and arms holding a barbell using opposing grips and the back in neutral position. 

Slowly drop down gently, feeling the stretch. Keep the torso fixed, avoiding to droop the shoulders. Keep the abs flexed to support the back. Keep the barbell close to the legs as possible to reduce pressure on the lower back while going down. End the exercise at the lowest comfortable position with the knees still locked and start to go back up. Avoid sudden jerking upwards. The number of repetitions depends on the amount the individual is able to do without frying the muscles.

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Pet More Downward-Facing Dogs: Yoga Resolutions for the New Year (Rerun)

by Nina

Back in the Day: My Brother Danny and Our Dog Nikki

"Hear now the wisdom of Yoga, path of the Eternal and freedom from bondage.

No step is lost on this path, and no dangers are found. And even a little progress is freedom from fear." —The Bhagavad Gita

When my son was in the fourth grade, he came to me with a problem. His teacher had asked him to write a list of ten possible resolutions he could make for the new year, and the thought of coming up with ten things he needed to change about himself was making him utterly miserable. But to this dedicated student, skipping the assignment was not an option. “What can I do, Mom?” he asked me sadly. “Well,” I replied, “how about if you came up with some resolutions that would be very easy and fun to keep?” “Like what?” He looked at me doubtfully. “Let’s see,” I mused, “how about something like: pet more dogs?”

He lit up with a smile and then went off in much better spirits to write a list of resolutions for his teacher (and keeping the “pet more dogs” resolution throughout the year did turn out to be a lot of fun.) I’m bringing this up now, because if you are planning on making any New Year’s resolutions regarding yoga this year, I’d advise you to take the same lighthearted approach.

If you want to start a home practice, rather than deciding to do full-length class everyday—a rather overwhelming commitment—think small. As my son did, try to come up with a resolution that will be easy to keep and fun to do. How about:

1. Do one Downward-Facing Dog pose a day five days in a row for one week. (You can pet yourself afterward.) 
2. Look through a yoga book and find a picture of a pose you’ve never done and just try it. (Be sure to laugh if you get totally confused or fall out of the pose.) 
3. Download a yoga nidra practice or guided relaxation onto your iPod and try it once. (You might become addicted.) 
4. Clear some wall space, figure out what to use for props, and set yourself up for Legs Up the Wall pose at home. (If you decide to do again some day, you’ll be ready.) 
5. Practice seated meditation for five minutes a few times in a week. (If it feels good, try it for a second week, then a third, then....) 
6. Buy yourself an eye pillow and “test” it at once or twice in Corpse pose (Savasana). 

Anyway, you get the idea. The thing is, that resolutions that are too challenging and time consuming are likely to fail, while any small, easy, fun steps can help you get started on the path to a home practice. That’s what happened to me: I started practicing just a few poses at home, and gradually over time my practice grew organically. But even if your practice stays small, as The Bhagavad Gita says: “No step is lost on this path, and no dangers are found. And even a little progress is freedom from fear.”

Readers, I’d love to hear about any yoga resolutions that you’re making for yourself or that you’d recommend for others, especially some simple and/or colorful ones.

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Whey Protein – A Bodybuilders Best Friend

The word bodybuilding conjures up images in the brain of large men with ripped chests, buffed arms, washboard abs, lean legs, and all that. On another note, it also conjures up images in the brain of various gym supplements including first and foremost, Whey Protein.

Whey Protein is the most commonly used gym supplement for bodybuilders and those interested in going to the gym to build up muscles. It is also the most commonly known supplement. Little, however, is known about it. Bodybuilders take it because of its effects and recommend it to their friends.

What is Whey Protein?

Whey is basically the liquid component of cow’s milk left over in the process of cheese making. It contains many things including proteins, peptides, fat, water, salts, and milk sugar. Whey protein is a powder that is extracted from whey and contains high quality proteins, which means it is rich in amino acids. The composition of whey protein gives it the highest biological value of all proteins. Biological value means that a good amount of the protein that is taken in is effectively used by the body.

What is the Use of Whey Protein?

Contrary to popular belief, whey protein has many uses aside from being an effective gym supplement. It is used for immune support, overall health, diabetes care, and even for cancer. Whey protein, however, is best known and used in sports nutrition and is favored by many athletes and bodybuilders.

What Are the Effects of Whey Protein on the Body?

With all the hype that bodybuilders and athletes cause from their use of Whey protein, many have asked, what the effects are of the supplement in the body. Whey protein, with its protein value, is perfect for building muscles, building strength, and faster recovery especially under stress such as from exercise. Whey protein has been known to increase lean muscle mass, decrease recovery time, increase muscle repair time, reduce muscle breakdown post-workout, and increase the body’s metabolic rate

Are there Any Side Effects To Whey Protein?

Whey protein has no documented adverse effects on the bodybuilder or athlete. It has, however, been a cause of milk allergies due because of its cow’s milk origin and because it is a by-product of cheese. Digestive issues have also been documented with the use of whey protein, similar to the effects of dairy on the digestive system.

What are the Different Kinds of Whey Protein?

There are different types of whey proteins and they are classified into three namely, concentrate, isolate, and hydrolysate. The most common of the three are the concentrate and isolate. Most whey proteins in the market are available in these forms. Whey protein isolates have the disadvantage of being more expensive compared to whey protein concentrates. Its advantage is that is it the purest form of whey protein available. Whey protein concentrates are well-priced compared to isolates but contain more carbs and fat and also more calories from fat. Both are still good for muscle building because of its high amino acid composition.

Some of the best brands of whey protein isolates include the following: All The Whey Fat Free Whey Protein Isolate, Dymatize ISO-100 Isolate, and Zero Carb IsoPure. Whey protein concentrate brands that are popular in the market include Elite Gourmet Whey Protein, CNP 100% Whey Protein, and NOW Foods Whey Protein.

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What Are The Best Supplements For Bodybuilders?

Getting to the gym is easy, but it’s gaining the result you are striving for is difficult. Most people new to bodybuilding think that all they need to do is pack in a lot of supplements and spend less time at the gym and they are good to go. Sadly, this is not the case. Supplements are to supplement, simply put. Going to the gym and putting in the hard work completing bodybuilder workouts will provide the results you are looking for and the supplements will help you body repair quicker. This is where your muscle will grow back quicker and stronger however if you don’t tear your muscles in the gym first no supplement will help you.

There are different protein supplements out there and knowing which ones to take can be difficult for the starting bodybuilder. There are many gym supplement companies out there that exploit the desires of many bodybuilders by promising huge gains and dramatic results. Knowing what the supplements are and what they provide for your body is the best way of finding out which ones to take. Do not ever rely on the marketing promises printed on many supplement packaging.

So to the question at hand, what are the best supplements for bodybuilders to Use?

Now is the time to stop looking around in the local sports nutrition store and read hard facts regarding different supplements that can create the biggest impact for the bodybuilders body. Here is a list of the top protein supplements recommended for bodybuilders to use.

• Creatine

Creatine does not cause bodybuilders to grow like so many are led to believe. It works by simply replenishing creatine phosphate, which is a high energy compound muscles need especially when muscles need to keep contracting with intensity. Without a good store of creatine in the body, bodybuilders will feel that they’ve reached a dead end in their workout. As much as they still want to push or lift that weight, it just won’t happen. Creatine does this for the body. A good store of creatine means that the compound will never run out. Bodybuilders can work out in increasing intensity and for longer periods of time. Higher Power Micronized Creatine is a great product to use.

• Protein Powder

Protein is essential for building and repairing muscles. There will certainly be a lot of building and repairing of muscles going on inside a bodybuilder’s body. When working out and in great intensity or longer durations, protein needs are going to go up. Relying on diet alone may not be able to sustain the needs of the body. This is where protein powders come in. It is recommended because it is a good source of pure protein, is conveniently available, and is cost-effective. The use of protein powder is not complicated at all. Bodybuilders can take it before, during, or even after a workout.

• Glutamine

Glutamine is a great supplement for bodybuilders. Though it can be naturally supplemented in the body through food sources, it is not enough for a bodybuilder doing squats, lifts, and presses frequently in the gym. Glutamine helps in dealing with stress in the body. Working out places a lot of stress in the body and with lowered glutamine levels, bodybuilders can give up easily from a workout and return after a long time from the gym because of the slow recovery. Glutamine helps speed up recovery from a workout, enabling bodybuilders to return to the gym with the same energy as the previous day.

• Essential Greens

Remember that supplements are only there to supplement. This should not take the place of a healthy diet. Working out, however, means that the body is going to need more foods than the body can take. Eating calorie-dense foods are good but always remember to take in green leafy vegetables. It should always be a mainstay in any workout and dietary regimen. Green leafy vegetables are essential sources of vitamins and minerals which are good for the body, especially a body stressed from working out. Garden Greens Essential Greens is a great way to meet the vitamins, minerals, proteins, and even caloric needs in the body. The product contains the essential nutrients gathered from natural whole foods and plants.

If you are after attaining a bodybuilder physique then you are going to have to complete many hours in the gym. However to speed up the muscle development then the above 4 bodybuilder supplements will help you to achieve you goals quicker. Enjoy your new physique.

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Top 7 Bodybuilder Diet Tips For Muscle Growth

What you consume becomes part of your body, and it can either make or break your way to attaining muscle growth. Working out for endless hours in the gym isn’t the sole way of achieving a bodybuilder’s physique. Individuals will have to supplement their exercises with nutrients that the body needs as fuel. There are a number of natural and artificial foods and supplements available in the market, but at least 7 choices stand out. Below are the top 7 bodybuilder diet essentials that should be included in any bodybuilding program:

Whey Protein :Supplements all boast of having whey protein as an ingredient. With the large amount of protein needed daily, it may be impossible to pack all that amount in one sitting. Whey proteins solve the problem by helping complete the 1.0 to 1.2 grams of protein per pound of body weight requirement in a day.

Egg Whites :Protein is of utmost importance when it comes to body building. One of the purest forms of protein can be found in egg whites, which has 60 times greater protein than its fat content. If bodybuilders call this their holy grail, you might as well follow this proven diet.

Fish : Not all types are bad for the health. Our body needs a regular supply of essential fatty acids, including omega-3 to help aid in building muscles. Foods rich in omega-3 fatty acids include sardines, trout, tuna, and salmon. For bodybuilders constantly on the go, canned fish may be a handy choice.

Slow-Burning Carbs Or Low Glycemic Carbs : During exercise, the body makes use of carbohydrates known as muscle glycogen as fuel. When these are used up, the body degenerates the muscles to use it as fuel. Hence, it is important that individuals build up muscles instead of burning them during exercise. Slow burning carbs prevent degeneration from occurring. Lean Red Meat.  Lean ground beef and cuts are brimming with protein, iron, zinc and B vitamins which are essential for body building. These have high calories per serving, allowing bodybuilders to pack a big punch with every mealtime. Lean red meat should be incorporated along with a diet of fish, turkey, and chicken.

Beans and Legumes : Apart from meats, beans are great and dense sources of fiber and protein. Fiber is important in maintaining normal bowel movement patterns, as well as insulin response. These mechanisms are essential in the absorption of nutrients and are critical to muscle growth.

Chicken/Turkey : Lean meats such as turkey and chicken are essential in completing a bodybuilder’s ideal diet. These pack high quality protein together with really low levels of trans and saturated fats, as compared to red meats. During intense work out bodybuilders will need a regular supply of protein to last all day. These can be incorporated into several meals without worrying about fat intake. It can also be prepared using an assortment of dishes to prevent satiety.

Water :  Bodybuilders should increase their regular intake of water. The body is basically made up of water, and it serves as a medium for metabolic reactions that help build up or cut down chemicals from our food intake. Water is used by the cells to produce energy, transport nutrients, facilitate growth, or even repair bodily processes. Water is essential for circulation, which enables the transport of essential nutrients such as minerals and vitamins, proteins, fats, and glucose for faster body building.

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Bodybuilder Workouts To Build The Biceps And Triceps

The secret to getting bigger arms is to exercise all the muscle groups involved including the biceps, triceps, and the forearms. The common mistake most bodybuilders make is to focus only on the biceps or only on the triceps, disregarding the fact that all must be worked out to achieve bigger sculptured arms.

The key to developing bigger well defined arms without straining the muscles to the point of injury is to remember not to overwork the muscles that compose the arms. The reason behind this is because the muscles of the arms are secondary muscles in every workout whichever part of the body. Straining these muscles will not only cause discomfort, it can cause unnecessary injury.

The following are some of the simple yet effective bodybuilder workouts that can be completed to achieve bigger, stronger and well defined biceps and triceps:

• Standing Barbell Curls
  

The standing barbell curls is a basic arm exercise that targets the biceps and the forearms. Equipment needed is a barbell. Starting position is to stand with feet apart and grabbing the barbell using an underhand grip. The barbell should be kept it at arms’ length in front, keeping the elbows close to the torso at all times. Curl the barbell up to shoulder level using only the forearms. Hold the position for a second then slowly lower the barbell back to starting position. Toned biceps and forearms can be accomplished by completing this exercise. This can be done in 3-4 sets of 8 to 10 repetitions.

• Dumbbell Hammer Curls
  

The dumbbell hammer curls is similar to many bicep exercise. It targets the biceps, forearms, and the brachialis muscles. Starting position is to stand with feet apart about the width of the shoulder. Grab a pair of dumbbells, letting it hang at arms’ length on each side. Elbows should be kept close to the torso at all times and palms of the hands face each other as it grips the dumbbells. Again, moving only the forearms and using the strength of the bicep and forearm, curl the dumbbells to shoulder level. Hold the position for a second and slowly lower the dumbbells back to starting position. Hands should not be rotated as the dumbbells are being curled. A firm, more pumped looking bicep can be achieved through this exercise. This can be done in 4 to 5 sets of 8 to 10 repetitions.

• Tricep Push Downs
  

The exercise targets the triceps, specifically the outer head of the muscle. Equipment needed is an overhead pulley with weights. A bar is to be attached to the pulley. Starting position is to stand with feet slightly apart about the width of a shoulder. Grab the bar using an overhand narrow grip. Arms should be bent fully, tucking elbows close to the body at all times. Moving using the forearms only, push the bar down in an arc motion until the arms are straight. Hold the position and slowly return to the starting position. Firmer triceps are acquired through this exercise. To be done in 3 sets between 6 to 8 repetitions.

• Tricep Dumbbell Kick Backs
  

This is an exercise that targets all three heads of the triceps. Equipment needed is only a light dumbbell. To start, the bodybuilder must position himself beside the exercise bench. The bodybuilder must bend over at the waist and make sure the upper body is parallel to the ground. Place the other hand on the bench for support. Keep the upper arm along the side of the torso at all times. Moving only the forearms, lift the dumbbell back in an arc motion until arm is straight. Hold the position and then slowly return to the starting position. Helps strengthen and tone all heads of the triceps. The kickback can be done in 4 sets of 8 to 12 reps.

• Tricep Bench Dips
  

This is an exercise that works all of the tricep heads and stressing also the deltoids. Equipment needed include two flat exercise benches positioned parallel to each other approximately two and a half feet apart. Place the feet on one bench and the hands on the other bench. Keep legs together and hands a bit narrower than the width of the shoulder. Position the body so that it is L-shaped between the benches. Bend arms slowly, lowering the body between the benches, doing this to a tolerable position. Hold the position and then straighten the arms, pushing back up to the starting position. This exercise can be done in three sets with repetitions to a maximum as tolerated by the bodybuilder. Beefier-looking arms can be achieved through this workout.

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Four Ways to Survive the Holidays (Rerun)

by Nina

Hegel's Holiday by Rene Magritte*

We’re quickly moving into the full-blown, end of the year holiday season that is Christmas/Hanukkah/Kwanzaa topped off by New Year’s Eve. For many of us, this time of year is very challenging. We have too much to do. We’re traveling through snow and rain to get some place and then a few days after that slogging home again. And when we’re together for days at a time with family members, old behavior patterns and conflicts can raise their ugly heads. Or maybe we can’t be with family—or don’t have one—so the whole season looks nothing like at all like a Hollywood movie. And yet there are always those expectations for having a “wonderful” time. So it’s no wonder this time of year many of us experience disappointment and sadness, not to mention stress and anxiety.

But this year we have our whole yoga toolbox at our fingertips, so I’m sure we can all do a better job of surviving these challenges with a measure of equanimity and grace.

After some thought, I’ve decided to suggest a two-part strategy. The first is to use the wisdom of yoga to change your attitude toward the holidays. It seems that in great part it is our plans going awry or hopes being crushed that cause so much emotional difficulty during this time. By changing your attitude, you can do your best not to get stressed out in the first place. Then because, well, some amount of stress is inevitable—even when we trying our best not to let things get to us, we tend to crack once in a while—you can use your favorite yoga stress reduction techniques to calm yourself  down and quiet your mind.

YOGA TIPS FOR SURVIVING THE HOLIDAYS

 1. Consider your attachment to your plans and hopes for the holidays.

The Yoga Sutras tells us in sutra 3.3 that attachment to pleasure and aversion to pain are two of the “afflictions” that cause human suffering.

And it seems to me that one of the pleasures we become attached to is our fantasies about how our lives will turn out (see Attachment (Raga) to Our Ideas About Ourselves). So start by recognizing your attachment to your plans and hopes for the holiday season. And admit to yourself that your attachment to those plans IS an affliction. (As I wrote in Attachment (Raga) to Our Ideas About Ourselves, I sometimes think we cling to our attachments in a form of magical thinking, because we feel as if holding on to our plans and hopes will make some kind of magic that will allow us to obtain what we desire.) Then see if you can work your way to letting go of some of those attachments. 

And maybe the discomfort we feel while traveling and while witnessing—or even participating in—family conflicts is pain to which we feel aversion. Can you try to shift your thinking a bit about whether the suffering these situations causes you is inevitable? 

As the Bhagavad Gita says, “When a man has mastered himself, he is perfectly at ease in cold, in heat, in pleasure or pain, in honor or disgrace.” And speaking of family members, the Gita says this, too:

He looks impartially on all:
those who love him or hate him,
his kinsmen, his enemies, his friends

the good, and also the wicked.

2. Go ahead with your plans, but do your work with “detachment” or “skill in actions,” as the Gita recommends. 

The wise man lets go of all

results, whether good or bad,

and is focused on the action alone.

Yoga is skill in actions.

So take your trip, help with all that cooking, give your gifts, spend time with your family members, and open your home to others, all without worrying about success or failure. This is the combination of active engagement and acceptance that we’ve been writing about since the early days of the blog (see What We Need to Practice and Acceptance, Active Engagement, and the Bhagavad Gita), which is the way to achieve equanimity in your everyday life. And equanimity is definitely something we can all use a bit more during the holidays.

3. Practice yoga for stress management to quiet your nervous system and your mind.

Reducing your stress levels will support your ability to put the wisdom of yoga in to practice. After all, yoga’s relaxing practices, including meditation and pranayama, were developed specifically to help quiet the mind so a yogic approach toward life would be possible. See The Relaxation Response and Yoga. For those who are pressed for time, here are a few suggestions: 

• Mini Restorative Practice (see Featured Sequence: Mini Restorative Practice)
• One or more Supported Inverted Poses (see All About Supported Inverted Poses)
• Meditation session (see Starting a Meditation Practice)
• Body Scan or Yoga Nidra (see Audio Tracks for guided versions by Baxter)
• Breath Practices that calm you (see Friday Q&A: Breath Practices for Anxiety)

4. Let contentment lead to joy.  

Both Ram and I have written about cultivating santosha as an important part of yoga practice (see Santosha: Happiness and Longevity and Yoga and the Pursuit of Happiness). Santosha means "contentment" and TKV Desikachar defines contentment as "the ability to be comfortable with what we have and what we do not have."

To help you cultivate contentment, the Yoga Sutras recommends meditation, pranayama (breath practices) and detachment. And then there’s this:

1.33 Through cultivation of friendliness, compassion, joy, and indifference to pleasure and pain, virtue and vice respectively, the consciousness becomes favorably disposed, serene and benevolent.

Well, that certainly seems like a good approach for the holiday season. So I wish you joy—no matter what your plans are this year.

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6 super food for building muscle

Building muscle is all about training hard and providing your body with the nutrients, proteins and fats (some carbs too) it needs to recover and grow optimally. There are a variety of excellent proteins and fats out there that will aid you in muscle growth. However, here are a few staple superfoods that you should strive to eat every day for optimal muscle growth.

1. Eggs

By eggs I mean the whole egg. There is no reason to throw away the yolk; this is what contains all the nutrition and fat. Vitamins A, D and E are found in the yolk – these are great for building muscle and increasing testosterone. The fat is mostly cholesterol and saturated – further spiking your testosterone levels.

Egg protein contains the highest quality protein, apart from whey; it has the highest biological value protein. Having trouble gaining muscle? Eat a dozen eggs a day, that should solve your problem.

2. Beef

Beef is a great source of high quality protein and saturated fats. The protein is similar to that of human muscle protein, making it easy and fast for your body to convert it into muscle tissue. The saturated fats will boost your T levels.

When choosing beef go for organic grass fed – this will ensure that it is free of toxins and will make the fats much more nutrient dense.

3. Cod liver oil

This is an amazing superfood, not only for muscle gain but in overall health. It is high in healthy omega 3’s and contains more vitamin A and more vitamin D per unit weight than any other common food. These nutrients are vital for optimum muscle growth.

Unless your eat plenty of fatty fish every day, supplementing with cod liver oil will make sure you are not lacking in your vitamin D or omega 3’s

4. Butter

Butter is a great source of saturated fats and fat soluble vitamins. Use it instead of unhealthy margarines or any other so called healthy fats. Cook your eggs in it and melt it over vegetables, nothing compares to the taste of 100% butter.

The saturated fat will boost your testosterone levels. The high calories will aid in reaching your daily calorie intake and bulking goals. Be a man, eat butter.

5. Coconut

Coconut oil is mostly saturated fats, rich in lauric acid and medium chain triglycerides. It is regarded as one of the healthiest source of fats in the world. This means it is great for cooking with, as it will be stable under heat.

Coconut oil has many health benefits – it helps prevent heart disease, strokes and hardening of the arteries. It supports immune function and most importantly will aid in the growth of muscle mass.

6. Olive oil

Olive oil is a great source of monounsaturated fats – second in stability after saturated fats. The fats found in olive oil keep you healthy in so many ways.

Opt for the extra virgin olive oil, this will be of a higher quality and contain more nutrients. Add it to shakes and drizzle it over salads for extra calories and a boost in healthy fats.

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5 simple ways to easily eat over 3000 calories a day

Many people, especially so called hard gainers, find it difficult to eat 3000 calories a day. To bulk up and gain muscle mass you must be eating plenty of high quality calories every day. I don’t care if you have the smallest appetite in the world, that’s no excuse.

Here are some very easy ways to get 3000 calories a day – these methods are so simple and effective I wouldn’t be surprised if you started getting in 4000+ calories a day.

1. Add olive oil to everything to boost calories

Olive oil provides a great source of healthy monounsaturated fats. A table spoon contains about 120 calories. Dump a load into your protein shakes, gulp down shots between meals and drizzle it over your salads.

2. Increase your fat intake

Fats contain over double the calories per gram, 1 gram of carbohydrates or protein contains only 4 calories whereas a gram of fat contains 9 calories.

Sources of healthy fats:

• Coconut
• Olive oil
• Butter
• Avocados
• Nuts
• Almond butter
• Bacon

Incorporate more fats into your meals for a boost in calories and fat soluble vitamins.

3. Drink high calorie shakes between meals

Adding high calorie shakes to your bulking diet will easily take your calories to 3000 and above. These shakes will be not only high in calories but will be nutrient dense and high in protein. Add any combination of the following ingredients to your super calorie shakes:

• Coconut cream
• Whole milk
• Double cream
• Olive oil
• Avocado
• Almond butter
• Whey protein
• Egg yolks
• Banana
• Berries

Mix them all up in a blender and create a yummy, high calorie shake for yourself. Add more fruit for flavour. With these shakes you can easily get in 1000 to 1500 calories, drink a couple of these a day and you will easily hit your target calories.

As they in liquid form they are easy to drink, even for people with the smallest of appetites, just make sure you don’t overdo it with the calories. You still want to be eating 3 whole food meals – use the shake as a simple calorie booster.

4. Drink whole milk between meals plus double cream

Milk is another easy source of calories; a glass of whole milk will contain around 150 calories. Drink a glass with and between every meal. Drink 6 glasses a day and you can easily get in an extra 900 calories a day.

For even more calories a some double cream to your milk. 50ml of double cream is at least 200 calories. This would give you an extra 1200 calories on top of the milk.

Again don’t be dependent on using this method solely for your daily calories, use it as a little booster. If you suffer from lactose intolerance avoid this method and use any of the others.

5. Cook staple meals each day

From a more mental and motivational perspective it is always good to have a few regular meals you always eat every day or throughout week. This will make it a lot easier to plan your meals and should help prevent unhealthy binges or skipping or important meals.

A few great foods you should strive to eat often:

• Eggs: scrambled eggs, omelette or fried eggs with bacon, sausages and tomatoes (yummy!)
• Beef: Bolognese, steak and veggies, burger.
• Chicken: Almond chicken with veggies, roast chicken and potatoes cooked in goose fat.

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