I asked some standard questions that are relevant to us readers. I am really impressed by her. Her cooperation in answering these questions was not hard for the sake of the bodybuilding and fitness industry. This feature article will be the first for Ironpinoy and it’s an honor to have her. I hope everybody (even the male species) will be inspired and reach their goals after reading her interview. To Kristine, thanks.
Morning, at Slimmers World International in SM Megamall, another training day, another day in, well, I guess paradise (maybe hell)… As usual, the place is full of familiar faces and bodies sweating trying to reach their fitness goals. Then she came. I asked Jeje Cotas (fitness trainer) who’s that lady (she really looks young – naks naman) then he told me that’s Kristine Yu, the champion female bodybuilder. I was impressed. Although it was her off-season she looks very impressive. So days went by and until one day I asked if I could feature her in Ironpinoy. She complied wholeheartedly and with a matching smile.
The following is the interview with Kristine Yu. Hope you guys and gals enjoy it.
IronPinoy: What is your training regimen? Kristine Yu: Pre-contest (preparing for a contest), my preparation runs for 4-5 months (this is based on my last year’s contests) meaning strict diet & training. My training is twice a day (morning & evening) DOUBLE-SPLIT PROGRAM with cardio for at least 45mins. I also train my ABS twice a day in the course of the training. I rest (nap) in the afternoon before my evening training.
Off-season (no contest or after the contest) – eat anything I want literally but still workout once a day whenever I can. I also do Cardio workout once a day whenever I can. The off-season is fun after very vigorous training for 5 months. Enjoying LIFE itself.
2000 NPC Contra Cost Lightweight Champion – Kristine is 3rd from left.
I change the program (routines) every month for pre-contest preparation. All double-split programs. Cardio 2x a day. Abs 2x a day. Sleeps in the afternoon. The combination of body parts in training usually varies. I always do high reps, 3 sets for each exercise, and give priority to weak points (body part) meaning I train it first. I don’t rest too long in between sets, I get “tamad” easily & I always want to finish quickly. I train by myself or w/ my personal trainer (my husband – Louie). I’m not used to having a training partner ‘coz don’t want to wait in between sets too long – my intensity goes off easily. FORM is very important to me and Louie. We don’t give much importance to weight. We don’t lift heavier weights than we can. If you can’t lift it – surely you CAN’T execute the exercise properly therefore you might not strike the right body part you want to train… IT’S A WASTE OF TIME! And probably no improvement or gains.
IP: Favorite body part to train? KY: SHOULDERS, women need dominant shoulders in bodybuilding it gives symmetry & sharpness on stage. BACK, this was my weak point before, it’s hard for me to trim it & it’s where fat is usually stored. Now, I am proud to say, NOT ANYMORE!! Got the secret through experience & I know now what to do with my body for preparation. I always train all my body parts – I don’t leave anything behind.
IP: Diet regimen? KY: Pre-contest, I’m more on the basics. Grilled, baked, roast, steamed, boiled, broiled, NO FRIED, NO ADDITIONAL SALT, and NO SUGAR & OIL. I DO NOT use Nutra Sweet (a sugar substitute). The only thing I drink aside from water is Coffee, and I take it black. I eat fish, eggs, and chicken as my primary source of protein. Sweet potatoes, potatoes, rice & fresh vegetable salad for my carbohydrates. NO seasoning for me except vinegar & calamansi or lemon juice. I always weigh my food. I prepare my food before going to bed in the evening for my next day’s meals. I don’t cook it (somebody does this for me) I just place them in Tupperware containers & store them in the ref. I eat my food COLD – since it can last longer than warm foods – I’m out working almost the whole day therefore I cannot risk my food getting spoiled. I’ll just bring it cold & in a cooler.
IP: Philosophy in training? KY: 1) Always give importance to FORM & not weight. Execute the exercise properly to train the right muscle/body part. Don’t waste time. 2) Do a serious & intense workout – later na lang the “kuwentuhan” – after your training. 3) Always listen to your body. Don’t push yourself to the edge. Always remember, try to differentiate, not feeling well, from being LAZY.
IP: Supplementation? KY: I take vitamin C (ascorbic acid), vitamin B-complex & calcium lactate. Whenever I’m in a hurry & can’t eat my food (solid), I’ll just drink my protein drink (designer protein & super whey of Twinlab) or meal substitute drinks (Met-Rx, Myoplex, Muscletech, & Complete Rx by Weider products) or take protein bars (Met-Rx, Myoplex, Premier).
IP: Philosophy in life? KY: 1) You look good, you feel good. 2) Fitness is a lifestyle. No one can push you to get into it unless you enjoy yourself doing so. 3) Health is wealth. 4) Fitness will lead you to a longer/healthier/stronger life. 5) Looking & feeling good will lead you to self-confidence and a successful life. 6) Gain self-discipline & self-control. I am willing to share & teach others to have one. 7) Clean & healthy body will lead to a healthy mind & life.
IP: Why bodybuilding? KY: My philosophy in life said it all. It’s more of self-discipline, self-control & self-confidence & independence in life. If we can learn this all, we can also extend our help to others… maybe we can also change their lives for the better for themselves & for the people they love.
IP: Favorite Bodybuilders KY: International, Women – Rachel Mclish (First Ms. Olympia), Lenda Murray, Valentina Chepiga (Ms. Olympia 2000). International, Men – Flex Wheeler & Shawn Ray Philippines, Men – siyempre, ang husband ko (Louie YU)…kidding aside..:) Eric Arinzol (Mr. Ironnman 2000-lightweight champion) + various major titles in bodybuilding. Mr. Noel Galicia – Mr. Philippines & Mr. Asia – His conditioning always amazed me a lot. “IDOL” ang tingin ko sa kanya, everytime he competes, everytime I watched him, he is always well-prepared. Jay Catli (not really sure of the spelling of his surname), ang BACK niya ay parang Dorian Yates (Mr. Olympia) ng Pilipinas. We can bet that he can win major titles abroad. Pang-international na ang size & conditioning niya.
IP: Message to upcoming bodybuilders. KY: Focus & discipline is the secret to success. Nothing is impossible or unreachable. Filipino bodybuilders have the genetics, potential, and great chance (a winning chance) in international competitions if only given the opportunity, resources, and support for doing so.
Engaging in a sport like bodybuilding will help set an example for the youth to lead them away from DRUGS & lead them to a clean & healthy body & mind. Having an almost perfect body & having the ability to achieve this for ourselves is a VERY PRECIOUS GIFT that THE LORD had given us (bodybuilders), let us share this GIFT & ART to others without hesitation. Let us be approachable & reachable to others whatever the highest title we had achieved & will receive in the future. This is a SPECIAL GIFT to be shared to others. Let us set an example that our almost perfect body is also the mirror of our PERFECT SOUL.
IP: Last word. KY: Hope I had answered your question properly. I am happy to do this for Ironpinoy, for my friends & for my fellow bodybuilders. This is very enriching & educating for me. It was FUN. Thank you very much. I like to do this again. See you at the gym… Kristine.
Achievements/Awards
5th Place Winner Bantamweight Division Philippine Official Representative 17th Asian Women’s Bodybuilding Championship, Singapore May 2000
Over-All Champion Ms. Philippines Bodybuilding Competition 2000 IFBB/PBSF Nationals, Cebu City April 2000
Champion (1st Place Winner) Women’s Division 1997 1st 5KM Marathon Run The Spa, Acropolis
2nd Place Winners Team Category – Step Aerobics Sports Aerobics Competition 1997 PICAF Nationals
Champion (1st Place Winner) Professional Category Aerobics Marathon Competition 1996 PICAF Nationals
2nd Place Winner Female Junior Category 1995 Shape Center 5 KM Marathon
Certification
Class A – Certified Judge Philippine Bodybuilding Sports Federation (PBSF) Philippine Bodybuilding Judges Association (PBJA) International Federation of Body Builders (IFBB) National Physique Committee of the USA (NPC) Organizations/Associations
AFPP – Association of Fitness Professionals of the Philippines PICAF – Philippines International Competitive Aerobic Federation PBSF – Philippine Body Building Sports Federation PBJA – Philippine Body Building Judges Association IFBB – International Federation of Body Builders ISSA, USA – International Sports Sciences Association, USA NPG, USA – National Professional Group, USA NPC, USA – National Physique Committee of the USA Body Building
Look over these legendary abs exercises to become familiar with them. Following the exercise descriptions, we’ll present a series of routines ranging from beginner to very advanced. Again, don’t be surprised if some of the exercises are similar to exercises you’ve done in the past. Remember, it’s the sequence and timing of the exercises that make all the difference.
Hanging Leg Raises
For this particular exercise, you need a horizontal bar of any sort from which to hang; a doorway chinning bar will work.
Take a slightly wider than the shoulder-width grip on the bar and, keeping your upper torso as relaxed as possible, raise your legs until your knees almost touch your chest. Your pelvis should rock forward as you raise your legs, this guarantees maximum ab involvement. Hold for a second or so, then lower your legs back to the starting position. Repeat.
It’s important to lower your legs just slowly enough so you don’t start swinging; your knees should be slightly bent throughout the exercise.
Hanging Knee-Ups
These are similar to the previous exercise except that in this case, you should fully bend your knees as you lift, and actually try to touch them to your chest.
Lie on your back on a soft mat or carpet, and place your hands under your pelvis, palms down. Raise the legs about 18 inches off the floor, then lower about 12 inches. Repeat up to 18, down to 12, up to 18, down to 12; etc.
Your hands and arms should function as a cradle to prevent your back from arching. Your lower back should remain flat against the floor throughout the exercise.
It’s possible to do this one almost totally with the psoas muscles, so concentrate to make sure it is your abs that do the work. Think less of raising the legs and more of forcing an “accordion-like” motion out of your stomach muscles-rocking the pelvis forward and back, which, in turn, should move the legs up and down.
When you get it right, the abdominals will take the brunt of the strain.
Note: Inevitably, you will feel this one at least to some extent in your lower back. Don’t worry, that’s normal. But if the exercise actually hurts, then either (1) you are not doing it right (reread the description and try again), or (2) your abs are not yet strong enough to do the exercise correctly. Skip it at first and try again after a couple of weeks.
Advanced Lying 6-Inch Leg Raises
Begin Lying Leg Raises as described previously. At the top of the motion, when your legs are as far off the ground as they get, rock your pelvis off your arms. Hold for a split second, then lower your pelvis and legs and begin your next repetition.
These are more difficult than regular leg raises because the pelvic rock greatly increases the involvement of the abdominals. As soon as you find yourself able to do these, substitute them wherever the routine calls for Lying Leg Raise.
Abdominal Cramps
Lie in a standard bent-knee sit-up position and, while exhaling, very slowly raise your shoulders and upper back about 30 degrees off the ground. Hold for a second or so; then slowly return to starting position.
Note: Keep your arms in place (palms against the back of your head, elbows out) but as relaxed as possible throughout the exercise-do not pull against the back of your head. Pulling won’t make the movement any easier and it will give you one heck of a neckache.
One full rep should take at least two seconds.
Cross-Knee Abdominal Cramps
These are a lot harder than the previous exercise, and you should save them until regular abdominal cramps become too easy.
Lie in the bent-knee sit-up position, and slowly raise your shoulders, upper back, and right hip up off the ground-your right elbow should turn toward (but not touch) your left knee. Hold at peak for at least a second; then slowly return to starting position and repeat with left hip coming off the ground, and left elbow turning toward right knee.
¼ Sit-ups
Start in a bent-knee sit-up position, but with legs up off the floor so both your hips and your knees form right angles. Quickly raise upper back and shoulders off the floor (as in Abdominal Cramps); then lower and repeat. You should do these as fast as you can.
An important difference between these and Abdominal Cramps: in this case, you should think “up” with the torso, rather than “to the knees” (as you do when doing Cramps). This varies on the abs and assures greater definition.
The last exercise is not part of the regular ab program. It requires equipment found in most gyms and is included for competitive or very dedicated bodybuilders who wish to further “fine-tune” their abs.
Drape a towel, or something similar (like a shirt or short length of rope), around the cable that connects to a lat pull-down bar so you can grab both ends of the towel and pull the bar down.
The starting position: Kneel in front of the machine, holding onto the towel, and bring your hands to the top of your head (this should look a bit like praying). You should be far enough away from the machine so that the cable comes down to you at a slight angle, rather than straight down.
The Exercise: Hunch over until your elbows touch your knees, hold for a second or so, then uncurl back to the starting position. Make sure your hands stay against the top of your head. Repeat.
Note: As you do the exercise, think of hunching over a pole running across your chest just below your sternum. This will maximize and minimize Psoas contribution.
SPINAL ERECTORS: The Balancing Antagonists
Earlier in the course, we mentioned that the abdominals work in concert with the Spinal Erector muscles to hold your spine upright. Throughout the body, muscle groups work in pairs to maintain a balance of strength around joints.
For this reason, we’re including suggested work for the Spinal Erectors. This exercise is not essential for the abdominal development-we present it as part of an integrated approach to conditioning for health. A proper balance of strength these two sets of muscles will ensure good posture and a balanced distribution of stress in daily activity.
Hyper-Extensions
These are best done on a bench made for the purpose(you can find on in most gyms), but also can be done on a resilient surface like a bed, padded table, arm of a sofa, etc., with someone holding your ankles.
Lie face down, bent at the waist, hanging over the edge of the bench. Lightly rest your hands behind your head and neck, and slowly straighten your body to a horizontal position. Don’t come up any higher than this.
Throughout the motion, keep your head and shoulders arched backward, as in a swan dive.
Don’t try to lace your fingers behind your neck; if you maintain the proper arch, your fingers may barely touch the sides of your head.
THE ROUTINES
Speed Key (f)=fast(about 2 reps per second) (m)=medium(about 1 rep per second) (s)=slow(about 1 rep per 2 seconds)
Level A (if you’re new to conditioning exercise, start at this level.)
Exercise Goal/Speed Lying 6-inch Leg Raises………20 reps(m)
no rest ¼ Sit-ups…………………25 reps(s) 10 second rest Lying 6-inch Leg Raises………15 reps(m) no rest ¼ Sit-ups…………………20 reps(m)
Level 1
Lying 6-inch Leg Raises………25 reps(m) 15 second rest Lying 6-inch Leg Raises………20 reps(m) no rest Abdominal Cramps…………….25 reps(s) no rest ¼ Sit-ups…………………10 reps(f)
Level 2
Hanging Knee-ups…………….10 reps(m) 15 second rest Hanging Knee-ups…………….8 reps(m) no rest Abdominal Cramps…………….25 reps(s) 15 second rest Abdominal Cramps…………….20 reps(f)
Level 3
Hanging Knee-ups…………….15 reps(m) 15 second rest Hanging Knee-ups…………….10 reps(m) no rest Lying 6-inch Leg Raises………15 reps(s) no rest Abdominal Cramps…………….20 reps(m) no rest ¼ Sit-ups…………………10 reps(f)
Level 4
Hanging Knee-ups…………….20 reps(m) 10 second rest Hanging Knee-ups…………….15 reps(m) no rest Lying 6-inch Leg Raises………20 reps(m) 10 second rest Lying 6-inch Leg Raises………15 reps(m) no rest Abdominal Cramps…………….30 reps(s) no rest ¼ Sit-ups…………………10 reps(f)
Level 5
Hanging Knee-ups…………….25 reps(m) 10 second rest Hanging Knee-ups…………….20 reps(m) no rest Lying 6-inch Leg Raises………20 reps(m) 10 second rest Lying 6-inch Leg Raises………15 reps(m) no rest Abdominal Cramps…………….35 reps(s) no rest ¼ Sit-ups…………………15 reps(f)
Level 6
Hanging Leg Raises…………..5 reps(m) 10 second rest Hanging Leg Raises…………..5 reps(m) no rest Hanging Knee-ups…………….10 reps(m) no rest Abdominal Cramps…………….35 reps(s) no rest ¼ Sit-ups…………………15 reps(f)
Level 7 (those in exceptional shape should start at this level)
Hanging Leg Raises…………..10 reps(m) no rest Hanging Knee-ups…………….5 reps(m) 15 second rest Hanging Leg Raises…………..5 reps(m) no rest Hanging Knee-ups…………….5 reps(m) no rest Lying 6-inch Leg Raises………25 reps(m) no rest Abdominal Cramps…………….35 reps(s) no rest ¼ Sit-ups…………………15 reps(f)
Level 8
Hanging Leg Raises…………..10 reps(m) no rest Hanging Knee-ups…………….5 reps(m) 10 second rest Hanging Leg Raises…………..10 reps(m) no rest Hanging Knee-ups…………….5 reps(m) no rest Lying 6-inch Leg Raises………30 reps(m) 10 second rest Lying 6-inch Leg Raises………25 reps(m) no rest Abdominal Cramps…………….35 reps(s) no rest ¼ Sit-ups…………………15 reps(f) no rest Knee Rock-backs……………..15 reps(m)
Level 9
Hanging Leg Raises…………..12 reps(m) no rest Hanging Knee-ups….as many as possible(m) 10 second rest Hanging Leg Raises…………..10 reps(m) no rest Hanging Knee-ups….as many as possible(m) no rest Lying 6-inch Leg Raises………30 reps(m) 10 second rest Lying 6-inch Leg Raises………20 reps(m) no rest Cross Knee Abdominal Cramps….as many as possible(s) no rest Abdominal Cramps….as many as possible(s) no rest ¼ Sit-ups……….15 reps(f) Good Luck! no rest Knee Rock-backs……………..20 reps(m)
THE SCHEDULE – HOW MUCH, HOW OFTEN
If you’re a beginner start at Level A and do the program 3 times per week (for example Mon/Wed/Fri). You should be able to move up to the next level within a month.
Everyone else(except those in excellent shape)should start at Level 1 and work their way up, striving to get as much out of each level as possible. We can’t stress this enough. There’s no advantage to jumping levels before you need to-you just make yourself work harder than necessary. It’s a question of balance: You must overload the muscle to get results, but overloading too much too fast just wastes energy and increases the risk of injury. Start with a 3-day-a-week program and work up to 4.
If you plan to add the optional Hyper-Extension Exercise, do 2 to 3 sets of 10 to 12 reps-either after the Legendary Abs routine or after any other work you do for your back muscles.
Those in exceptional shape should start out at Level 7 or 8, training 4 days a week(Mon-Tues-Thur-Fri). On the first day of each two day pairing, add 2 sets of Pull-Down Ab Crunches at the end of the normal routine:
Monday
Level 7 or 8 Routine no rest Pull-Down Ab Crunches(8-12reps) 10 second rest Pull-Down Ab Crunches(8-12reps) (Optional Hyper-Extension)
Tuesday
Level 7 or 8 Routine (Optional Hyper-Extension)
Thursday
Level 7 or 8 Routine no rest Pull-Down Ab Crunches(8-12reps) 10 second rest Pull-Down Ab Crunches(8-12reps) (Optional Hyper-Extensions)
Friday
Level 7 or 8 Routine (Optional Hyper-Extensions)
ANSWERS TO SOME OFTEN-ASKED QUESTIONS
I already do some of these exercises. What’s so special about the Legendary Abs program?
There’s no comparison between doing the routines presented here, and doing some of the same exercises haphazardly. That’s the whole point: you obtain a dramatic increase in the efficiency of the abdominal routine-or any routine-if the interdependency of the muscle groups is taken into consideration. Legendary Abs will accomplish what a random approach never will, and will do it in record time.
I work out quite a bit and spend a good deal of time working to keep my stomach flat. How can a few minutes worth of exercise equal that?
Synergism!
I don’t have any place to do the hanging exercises. What can I do?
Try a doorway-mounter chinning bar. These are available from most sporting goods stores for about $10.00; the best hind has metal brackets that crew into the doorjamb to prevent the bar from coming loose while you’re hanging. Keep your knees bent so your feet don’t drag.
Suppose there’s no place I can set up a chinning bar. Isn’t there some other exercise I can substitute for the Hanging Leg Raises?
Unfortunately, no other exercise provides such ideal bad leverage for the abs while so effectively preventing the back from arching. If you must omit them, you can still get an acceptable-though not optimized-abdominal workout by concentrating on the Advanced Lying Leg Raises. Do these everywhere the program calls for Lying Leg Raises.
What if I don’t have a Lat Pull-Down bar for the Pull-Down Ab Crunches?
Pull Down Ab Crunches, which require the kind of Lat pull-down bar found in most gyms, is an optional exercise, and the program is complete without it. We have included it in the course to help extremely dedicated bodybuilders gain a competitive edge.
Should I do the abdominal exercise before or after the aerobic workout?
If you’re doing a long aerobic workout involving calisthenics, do the abdominal course first. Otherwise, use aerobic work like running and swimming, cycling, or jumping rope as a “warm-up” for the ab routines.
Will Legendary Abs help me lose my “love handles”-those extra bulges on the sides of my waist?
Legendary Abs is designed to tone abdomen muscles. Getting rid of love handles, on the other hand, means losing excess fat. These are separate processes, but they can be done simultaneously. For a complete, scientific explanation of body fat reduction, see Health For Life course-SynerShape.
What about side bends? I’ve always heard those were the best exercise for your sides. In fact, I’ve even started doing them holding weights in my hands.
Stop! The obliques are one of the fastest muscles to develop and one of the slowest to disappear. And doing side bends with weights is the perfect way to develop them. The result is “permanent” love handles! Yes, you need to tone the obliques, but the twisting exercises in the Legendary Abs program will do all the toning necessary.
What about seated twists?
Seated twists fall into a category with another ab/waist/lower back calisthenic exercises-they are neither particularly effective nor particularly harmful.
The biggest problem is not with the exercises themselves, but with the way people use them: They try to make them do double duty-toning the abs/waist/loser back AND getting rid of fat in those areas. Remember, these are two separate problems and require two separate approaches: to lose fat you must combine aerobic exercise (running, swimming, cycling, etc.) with proper nutrition to get your body burning more calories than it takes in.
And to condition abdominal muscle, there is nothing as effective as the Legendary Abs routines!
An Open Letter To An Advanced Bodybuilder
The following response was addressed to an advanced bodybuilder and deals with the issue of doing high numbers of reps. Although this specific question is not one beginning bodybuilders should be concerned with, the letter as a whole sheds valuable light on many of the concepts discussed in this course…
Dear Mr.—–
Given the high number of cramps you have been doing, it’s possible you may need to increase beyond the number of reps specified for Level nine. I will make specific recommendations in a moment, but first, some general comments:
Experience has demonstrated that nine times out of ten, when an advanced bodybuilder is having trouble with a particular body part, it’s because he/she has an incorrect or incomplete concept of how that body part should be trained. This incorrectness can be very broad(for instance, the outright fallacy that straight-legged sit-ups are a good ab exercise) or very subtle(a misguided kinesiology sense, or inaccurate perception of how a muscle should feel when being trained).
One good example of patently false “common knowledge” is the idea that building forearms and calves take an excessive number of reps “because those muscles are so much denser than the other muscles in the body, and because you use those muscles so much.”
Bunk!
It’s true that calves are under tension much of the day from walking. It’s true the forearms are used constantly because we use our hands constantly. But what this builds is their endurance-their ability to get rid of the waste products that result from muscular energy production.
Their strength threshold is only slightly affected by this increased endurance. If you use a weight that allows a muscular overload on the seventh or eighth rep it’s perfectly possible to achieve growth doing reasonable length sets.
The important element in all training is finding a synergistic sequence/combination of exercises to get you around the inevitable problem of strong supporting muscles relieving the load on the muscle you’re trying to work. When this concept is fully implemented, any body part can be trained more completely (more fibers involved) and more quickly than it can through traditional techniques.
Mike Mentzer was on the right track with his intense forced reps/negative reps program. However, this was a case of taking a single concept-working a muscle for a short period, but so intense that even the “deep” fibers are enervated and building a program on that concept alone.
Synergism dictates that all available scientific information be amassed, and all conclusions drawn from that information be used to provide a basis for each individual’s “ideal” program. It is possible to eliminate potentially harmful exercises from our workouts. It is possible to determine the most effective order for the most effective exercises for a particular body part. It is possible to go beyond saying “This exercise is good for this body part. So’s this one. I guess I’ll do 5 sets of 6 to 8 reps of each and call that my program.” Don’t get me wrong-hit or miss scheduling does yield results…
…slowly.
So what’s the point? Well, mostly when thinking about increasing rep numbers, it’s important to consider the way the elements of the program work together. Hanging and lying leg raises are first in the program because they work the lower abs and have the potential to burn you out fast since they afford the abs the worst possible leverage. Consequently, that later exercises shouldn’t require high rep numbers to do their job.
If you feel to do 200 or so cramps, it’s probably because you are not doing enough leg raises, or because you’re not doing them properly. I assume you know all about concentrating on the muscle you’re trying to work, but humor me and take another look at a picture of the wrong way to do hanging leg raises. Doing them without the hips rocking forward maximizes psoas involvement and minimizes ab involvement. If you do them like that, you will never get a burnout of the program because the initial fatigue will not reach the required level.
By the way, doing hanging leg raises wrong is deceptive-you may still feel the exercise in your abs. Not as much as when you do them correctly, but enough to inaccurately convince you they’re working.
If you can easily handle the recommended number of reps for both kinds of leg raises, try increasing to 25 or 30 hanging leg raises and 10 knee-ups, and then 50 or so reps per set of lying 6-inch leg raise (more if necessary). Just be sure to maintain the proportions of one exercise to another as presented in the routines. You could also try using ankle weights if increasing reps don’t do it for you.
As far as the number of cramps and crunches goes – if, after increasing the number of legs raises, you still need to do 200 or more to get a burn, it’s OK to do that many. Keep the exercise order the same, though.
In the eight years I have been working with bodybuilders and different versions of this program, there has never been a case where, given the sorts of questions you are asking, the answer did not lie at least in part in improving mental focus during the exercises. It’s easy to disappear into a mental void while cranking out high numbers of reps of ab exercises. This just doesn’t work. Every rep must be the most important ever!
There is one good reason why three out of four of the ’96 summer Olympic medalists used creatine monohydrate: it works and it works well. A French scientist first discovered creatine in 1832, but it was not until 1923 that scientists discovered that over 95% of it is stored in muscle tissue.
The first published report of it having bodybuilding effects was in The Journal of Biological Chemistry in, get this, 1926! Although we’ve known about creatine for quite some time, the first real use of it to enhance performance was the 1992 Olympic games in Barcelona, Spain.
Our bodies naturally make the compound, which is used to supply energy to our muscles. It is produced in the liver, pancreas, and kidneys, and is transported to the body’s muscles through the bloodstream. Once it reaches the muscles, it is converted into phosphocreatine (creatine phosphate). This high-powered metabolite is used to regenerate the muscles’ ultimate energy source, ATP (adenosine triphosphate).
Unlike steroids or drugs, it is 100% natural and occurs naturally in many foods; therefore, it can never be banned from any sports or international competitions (unless they banned eating meat). Many foods especially herring, salmon, tuna, and beef contain some creatine. However, the very best source of creatine by far is creatine monohydrate because it contains more creatine per weight of material than any other source. Bodybuilding.com sells only high-quality 99.9% pure pharmaceutical-grade creatine monohydrate.
What does it do and what scientific studies give evidence to support this?
Creatine monohydrate is bodybuilding’s ultimate supplement, and for good reason. For one thing, it can significantly increase lean muscle mass in just two weeks. It is also responsible for improving performance in high-intensity exercise, increasing energy levels, and speeding up recovery rates. It’s no wonder athletes who use it have such of an edge over those who do not. Soon nearly every athlete who competes will use it (if they don’t already). Creatine’s ability to enhance energy reserves in muscles comes from its muscle protein synthesizing action while minimizing protein breakdown. This occurs because it has the awesome effect of super-hydrating muscle cells with water. It enhances muscles’ growth too-making muscle fibers bigger and stronger.
Quite a few studies have been done on it to figure out why and how it works so well. There have been over twenty double blind (meaning neither the researchers nor the subjects knew who was getting what), placebo-controlled studies conducted on creatine in the past five years. They proved that creatine increased energy levels, resulting in increased strength, endurance levels, and recovery rates. Another unexpected benefit attributed to creatine was discovered as well: creatine monohydrate accelerates fat loss while building lean body mass!
Who needs it and what are some symptoms of deficiency?
First, anyone who is ready to have more energy, build more muscle faster, and have more endurance should try supplementing with it. Next, anyone who would like to be more toned by increasing lean muscle mass, recuperating faster, and losing that extra little fat roll should supplement with it. Last, anyone who is involved in intense physical activity, experiencing physical stress and fatigue, and likes incredible results should supplement with it.
How much should be taken? Are there any side effects?
Excellent results have been observed in taking creatine monohydrate in two different ways. The first way is called loading. This method works very well for anyone who has never taken creatine before. Just as the name implies, it involves loading up or saturating your muscles with it. During the first four days to a week, take 20 to 30 grams per day. Mix it with non-acidic juice or water. Grape juice works well. After this loading period, take a regular intake of between five to fifteen grams per day to keep your muscles saturated (no need to overdo it). The other method is a more gradual approach to supplementing with creatine monohydrate. Over the course of an extended period, one basically skips the loading phase and just supplements with five to fifteen grams per day, every day. The best results have been noticed when creatine is combined with a high carbohydrate base, such as dextrose (glucose), and taken about one-half hour before training.
The best part about it has adverse effects have been reported in any studies. NONE! It is totally safe and effective and has never been shown to be toxic. Nevertheless, just like with anything, it is not recommended to over-supplement once your muscles are saturated with creatine-there is no reason to. This means, stick to the recommended dosages, and be prepared to experience the very best muscle, strength, energy, and endurance gains possible!
The U.S. Armed Forces Mr. And Ms. Tone Body Building Tournament was held in Atsugi Navy Air Base, Japan. 2 Filipinos Participated in the Event and Both took a Trophy and an award home.
Manuel Galang – Took First Place In the Middleweight Division.
Julius Kenj Alcantara – Took Second Place Middleweight Division and won the Best Bicep award overall.
Congratulations to this Two!!!
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First was Robert Prades (39) (wearing the light green trunks) took first Place in Masters division and 3rd in the lightweight division…. He is a Mess Specialist First Class In the US Navy Stationed at USS CURTIS WILBUR Home ported in yokosuka Japan.
Then Yours Truly… Julius Kenj Alcantara a Dental Technician Third Class stationed at US Naval Dental Center Far East, took Third In the middleweight Division… we went againts civilians (japanese and Other Foreigners) who are not tested monthly like we are, so…. we still feel like champs. It was fun and a lot of thanks to those who gave me tips and Ideas… Super Thanks to Menard!!! hurahhhh!
Sports can be ranked according to what degree of fundamental athletic ability they demand of their participants. Basketball, soccer, and hockey are types of athletic competitions that require a wide range of athletic skills. Sports like weightlifting or shot-putting involve more sheer strength. World-class bowlers and golfers need an incredible degree of talent when it comes to hand-eye coordination. Featherweight boxers and competitors in table tennis need to be quick as cats. But sports can also be categorized another way.
There are sports of objective measurement—how many, how much, how far, how high, how fast—and sports of form—such as gymnastics, diving, or synchronized swimming. In measured events, if you cross the finish line first, nobody cares how good you looked doing it. The proper technique may help you to throw a javelin farther, but you win or lose based on the length of the throw, not on the beauty of your execution of the throw. But in sports of form, how high you go, how far, how wide, how fast and other “measurement” considerations are not evaluated directly, but only to the degree that they contribute to the grace, beauty, and aesthetics of the physical movements of the athlete’s body.
So where does this leave bodybuilding? It isn’t a sport of objective measurement, like powerlifting. Nor is it a sport involving the execution of a series of aesthetic movements. (Even the “free posing” round of a bodybuilding contest doesn’t really involve the evaluation of the movement of the body; rather the judges are charged with evaluating the body while it’s in motion.) Therefore, if bodybuilding is really a sport, exactly what kind of sport is it? The answer is that it is indeed a sport of form—just a different kind of form than we are used to dealing with. The form associated with gymnastics is dynamic, a form of movement. But the form involved in bodybuilding is a plastic one.
The term “plastic” in this case, means the molding, shaping, or sculpting of physical form. Bodybuilding is often described as the sculpting of the muscles of the body, and this is exactly what it is. When bodybuilding takes place as part of a sports competition, the ultimate result is judged according to aesthetic standards, just as gymnastics or diving is. This result is achieved by athletic means, and a lot of hard, difficult, and intense physical training. In fact, the demands upon the body of training and diet programs followed by world-class competition bodybuilders are so incredible that only highly gifted, superbly conditioned athletes could be expected to bear up under stresses of this magnitude. World-class bodybuilders are and have to be exceptional athletes.
Bodybuilding training in the gym is a demanding athletic activity. And it is this training that is solely responsible for shaping and sculpting the body into the final plastic form that will be judged on stage in a bodybuilding competition. The mass, shape, proportion, symmetry, and definition of the physique, the degree of muscle separation, the low body fat, and the resulting display of striations and “cuts,” are all the result of highly strenuous athletic workouts in the gym plus the discipline of following an eating and nutrition program designed to yield maximum muscle mass with a minimum of body fat.
Bodybuilders are sometimes criticized because they become so muscular, and develop so many bulks, that other of their athletic abilities suffer. But this simply means they are specialized, just as all elite athletes tend to be. As far as athletic bodies are concerned, “form follows function.” You look like what you do. Bodybuilders may not be good marathon runners, but long-distance runners can’t lift much weight, either. Gymnasts tend to be small, compact, and muscular. Discus-throwers are beefy and powerful.
Golfers fail because of the height of their vertical leap, and are rarely slam-dunk artists, while all the physical power in the world doesn’t help sink a three-foot putt on the final hole of the U.S. Open with the tournament at stake. So, bodybuilders are indeed athletes, the training they go through is highly athletic, the ultimate result, the competition-prepared bodybuilding physique, is a direct consequence of that training, and the plastic form of this physique is what the competitors are judged on in a bodybuilding contest. Therefore, while competition bodybuilding is artistic, it’s not an art form; and while it has theatrical and dramatic elements, it is not theater. It’s a sport. And it satisfies every criterion as to what an athletics contest or a sport ought to be.
When it comes to public recognition and acceptance, bodybuilding has come a long way in the past few decades. In the 1960s, a movie like “Don’t Make Waves” featured Tony Curtis making a fool out of a big, dumb bodybuilder (played by the Blond Bomber, Dave Draper) in order to slip into his girlfriend’s bed. Can you imagine such a thing happening today in an Arnold Schwarzenegger film? Even an alien predator can’t terminate Arnold the movie star, so a pencil-neck pretty boy would hardly offer much competition.
Bodybuilding competition has also achieved a remarkably high profile in a very short time. All the major networks have featured top-level physique contests, and a whole range of IFBB and NPC events are regularly telecast on cable sports networks like ESPN. The IFBB World Amateur Championships have been staged with the sponsorship of governments such as those of Malaysia, Jordon, Egypt, the Philippines, and others.
After many years of effort, Ben Weider, President of the International Federation of Bodybuilders, has met with success in achieving his lifelong goal of persuading the International Olympic Committee to include bodybuilding in the Olympic Games. But in spite of all this progress in bodybuilding, there are still those that refuse to accept bodybuilding on the most fundamental of grounds—they don’t believe bodybuilding is really a sport at all! Instead, they contend it’s some sort of theatrical exhibition or a muscle-oriented beauty contest.
The gist of this argument goes like this:
(a) In a bodybuilding contest, all the competitors do is flex and pose. They are judged entirely on how they look, not based on any athletic performance. There is nothing inherently athletic about flexing and, while posing takes a lot of skill, it is not that athletically demanding.
(b) The athletic effort that bodybuilders make is done when they train with weights in the gym. But they are not judged solely based on that effort—on how much weight they can lift or how many reps they can do with a given weight. Any increase in strength, power, speed, endurance, agility, or coordination they might achieve—all of which are legitimate athletic qualities— is strictly an incidental by-product of the workouts, not the primary goal.
(c) The real point of bodybuilding training is to change body shape, proportion, and conformation, which may result in the development of an aesthetically outstanding body but does not constitute a sport in the traditionally accepted meaning of the word.
But are the meanings of concepts like “sport” and “athlete” really all that clear and well-defined? People use these words as if they know exactly what they mean, but when you look at the etymology of these terms it becomes evident that they don’t really denote precisely what popular opinion thinks they do.
For example, here are some definitions from the Oxford English Dictionary, which not only gives definitions but describes how the meanings of words have changed over the course of history:
ATHLETE – (derived from words meaning “to contend for a prize”) A competitor in the physical exercises—such as running, leaping, boxing, and wrestling—that formed part of the public games in ancient Greece and Rome.
ATHLETIC (1) Pertaining to an athlete, or to contests in which physical strength is vigorously exercised. (2) Of the nature of, or befitting, an athlete; physically powerful, muscular, robust.
SPORT (1) Pleasant pastime; entertainment or amusement; recreation, diversion. (Particularly associated with the taking or killing of wild animals, game or fish.) (2) Participation in games or exercises, especially those of an athletic character or pursued in the open air. (3) To engage in, follow, or practice sport, esp. field-sport; to hunt or shoot for sport or amusement.
Obviously, when we speak of “sport” nowadays we rarely include “field sports,” that is hunting and fishing. Sport, in the modern sense, usually refers to “contents in which physical strength is vigorously exercised.” But there are plenty of exceptions. Look in the sports pages of any daily newspaper and you’ll see coverage of golf, bowling, table tennis, and even motor racing. Not really the stuff you’d expect to the ancient Greeks to include in the Olympic Games.
The modern Olympic Games also involve some events the ancient Olympians might easily fail to recognize. Synchronized swimming? Rhythmic gymnastics? What’s next—competitive cheerleading?
In point of fact, the modern definition of sport is extremely flexible and includes a wide range of competitive events involving physical skill. Some of these demand high levels of traditional athletic abilities such as strength and speed; some do not. The standard of performance in sports like basketball and football, for example, has risen dramatically over the years due to improvements in our knowledge of physical training.
The athletes in these sports are therefore bigger, stronger, faster, and have more endurance, so they play that game that much better. In baseball, on the other hand, experts feel that today’s players aren’t really that much better than those of several decades ago. Why?
Because baseball is much more a game of special skills and split-second timing than generalized athletic ability, so the fact that modern baseball players are usually better overall athletes than their counterparts in the past has made relatively slight difference in the level at which the game is played.
These profit center will not guarantee success, but if run properly they can assist in generating a positive bottom line result. Spa program is service that can be implemented. Managing a health fitness facility in any setting has become a highly complex and demanding position. No longer can a club operator simply open the doors and expect initiation fees and dues revenue to guarantee success. Within each facility lies the opportunity and financial necessity to create additional programming and services to generate profit.
The term spa has long been a point of confusion for the fitness industry. The word spa often describes both the wet facility, also known as the whirlpool, and the growing profit center in which relaxing and healing service such as massage and facials take place. Many fitness center are now incorporating spa service, such as massages and facials into the operation of the facility to provide the member with a place of relaxation and stress reduction and to provide the operation with a profit center opportunity. Spa services and the numbers are growing. Although most spa participants currently are woman, the number of men is increasing. The future of spa industry is bright.
The operation of a spa facility is much different than that of a health fitness facility. The types of products needed and the services delivered differ dramatically from health fitness operations. The club operator should explore using an experienced spa consultant or hire experienced treatment professionals to enhance the probability for success.
Marketing spa services within the health & fitness operation can enhance the professional image of the wellness facility. Careful consideration of the marketing aspect of the spa services can improve member retention and enhance the profile of the facility within the community.
Before you start offering spa services, the club operator should perform a marketing survey to analyze the need and desire for the service to be offered; determine the target market for the services; evaluate the competition and their pricing structures; and review all local, city, and legal code involving spa service delivery.
Profit center must exist for club to remain competitive and profitable in the future. The profit center discussed, spa is an example of popular profit center found in all type of health fitness center settings. Next discuss on the next IRONPINOY issue will talk about pro-shop as a another source of profit center for your health fitness center.
Should you have any queries, please don’t hesitate to email me your comments & question to [email protected]
Every job has its difficulties and finding the right one for you may take some time.
Have you ever had a job that takes the energy right out of you? Have you ever been fortunate enough to have one that is exhilarating? If so, you know the right job can enhance your life by making it more meaningful and exciting. So, how do you find one right for you?
I, Kimberly Lee Tan, as a professional, have managed and set up spa & recreational facilities in Bangkok, Yangon, Beijing, Surabaya, and Jakarta in 12 years’ time. And very soon to join a dream project in the USA. I will be suggesting how to look for a job fit with the following five signals.
PEOPLE Everything about the job can be perfect, but if you don’t enjoy your colleagues or boss, it can be miserable. When looking for your next job, figure out if you share the company’s values and personality. How intense do the people act and does it match your intensity? What is the company’s ethics, and does that fit your personality?
Good signs of a job fit and that you like people and can relate to them. You genuinely enjoy your co-workers and may even find they think and act like you. Bad signals are that you must fake who you are. You may also find yourself saying that you don’t need to be friends with the people you work with.
OPPORTUNITY How much does the job offer you to grow and learn? A new job should feel at least challenging. You could do most of the work, but there will be skills and knowledge that you don’t have yet. Having the opportunity to stretch, grow and learn will keep you engaged and energized, and your head in the game.
A job that signals good opportunity allows you to grow as a person and professional. You learn things you didn’t even know needed to learn. A bad sign of a job fitting is that you are the expert or smartest person in the room.
OPTIONS Being associated with a great company can be like having an Olympic medal. Some companies are known for hiring and producing talented alumni. Working for this type of company will give you credentials just by working there for a few years.
A good signal job with options are credentials you can take with you. Another good signal is when the job is in a business or industry that has a future. A bad signal is that the job offers little to expand your career or is in an industry that has peaked.
OWNERSHIP A good sign of a job fit is knowing for whom you are taking the job and feeling at peace with the arrangement. A bad signal is that you are taking it for any number of other constituents and not being okay with it. The reality is that few people have the freedom to take a job for themselves because of tuition that needs to be paid, a spouse’s career to balance, or an inner voice saying what you should do with their life or career. The only defense is to be explicit with yourself about whom or for what you are taking the job.
WORK CONTENT Every job is going to have rough patches. In the best case, you would love what you do, or at least a piece of what you do. Something that should excite you, like clients, a boss, the camaraderie of the other employees, or the challenge of the work. Something about the job feels important to you and would make you want to come back day after day.
A good sign of job fit is that you love the work. It feels fun or meaningful. It even ignites a passion. A bad signal is that it feels like a job. You might find yourself saying that you are taking it until something better comes along.
Every job has its ups and downs and finding the right one for you may take some time. However, it is possible to find a job that excites you on some level if you choose work you love, surround yourself with other talented people who you enjoy, and give it your all.
Regular Programs & Incentives Can Help Your Trainer Become Better At Selling & Renewing Personal Training Contract.
Trainers don’t intentionally sell their services poorly, nor are they lazy. They just need education and training. Following are examples of activities that encourage trainers to get out of their comfort zone and ask for business, and that create a team approach rather than pit trainers against each other.
When leading these activities or performing them for the first time, reward effort, and remember, any new exercise requires practice. How many times have you invested adverting pesos to promote personal training only to be frustrated by the lack of return? To add to your frustration, trainers often neglect the best, most economical, and most obvious form of marketing when they fail to promote themselves.
TRAINER CONTRACT The Club Manager should sign an agreement with each of the personal trainers requiring them to set goals based on the number of contracts they will make each day or month. The Club Manager should coach trainers to commit to their goals and track their progress, but they should not set some arbitrary number for trainers. This way, it is the responsibility of the trainers to reach their goals and ask for support when needed. (At this point, there is a clear measure of whether the trainer is a good fit for the job during the review).
The agreement should include the number of sessions per week the trainer will have, the number of new contacts they’ll make daily, and the number of follow-up calls made to inactive clients. Strive for 50 to 70 percent renewal rates & 50 to 70 percent minimum new business leads generated by the trainers. Those numbers will be the result of trainers making daily calls and approaches.
Meet with new staff members every day for three weeks and check to be sure they are in the habit of using this new procedure. Then continue daily self-tracking, but cut back on one on one meetings to a weekly basis for nine more weeks, by their 90day review, trainers will have habits that lead them to success.
SPECIAL PROMOTIONS Another trainer incentive is to offer a Very Important Promotion (VIP). For example, a “One Day Only” special can be offered from open to close. Trainers shouldn’t be informed of the promotion until close the night before, so there is no risk of pre-selling or upsetting members unable to take advantage of the sale, Personal Training fees are dropped to your largest package rate, regardless of how many are purchased. The offer is good for new clients only, and payment has to be collected before closing that day. The urgency created by the offer motivates trainers to follow up on their referrals or leads. It gives them a specific reason to talk to people that day.
It is possible to generate four times your typical revenue on that day. Use the program’s success as an example of how much trainers could get done if they repeated those habits every day.
LONG TERM CONTEST Many trainers enjoy little healthy competition. Incentive contests give them a reason to pull out the stop at what might be slower times of the year, like holidays or religious seasons. To make the incentive appeal to everybody, equally weight of activities. If you awarded points for only new business or the number of sales in a period, it wouldn’t accurately reflect contributions made by all staff members. Trainers earn points for the number of sessions conducted, new business, renewed contracts, participating in marketing events, testimonials collected, etc.
Trainers enjoy seeing scores accumulate weekly during the month-long contest, so post a graph in your break room. The cash prize of Php 15,000 is awarded to the winning trainer at the staff meeting. The cost to you is the cash prize and minimal time spent recording numbers you should track already. The excitement and additional effort by the trainer result in everyone’s winning with their increased business that month.
If you hope to involve trainers in becoming their own best source of new business, provide regular and consistent opportunities for repetition until it becomes a set of daily habits for your staff. Training for sales can be made more fun and team-oriented, and less isolating, and individual successes can motivate the group. Consistency in flexing the right muscles will build your personal training business to its full strength.
