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No Myth Fitness - June 2007

Why Steroids

June 29th 2007 07:24
While the world has been focusing on the murder-suicide of Chris Benoit and his family, I noticed a little story from Europe which reminds me why performance enhancing drugs have been,are,and will be a problem.
stelvio pass

Officials of the Giro d'Italia announced last week that they had flagged the drug test samples of several of the race's riders for being anomalous. These samples included that of the race winner, Danilo Diluca, and others who had ranked high in the race's order of finish. Flagged drug tests in professional bike racing is not news. In 1998 the Festina team was summarily removed from the Tour de France after a team car was stopped by authorities and discovered to be loaded with various banned performance aids. When the 1996 winner of that race,Bjarne Riis, recently admitted that he had used an illegal blood booster during the race it was a little embarrassing to discover that the second and third placed riders that year could not really claim an injustice, because they were guilty of drug offenses of their own.


Yet the Giro's announcement is interesting,because the flagged tests were not noted because they showed excessive levels of testosterone in the system of the riders, but amounts that are below the considered norms. That is correct. The riders were for some reason below normal limits. The cynical response to this news was to suggest that the wily riders and/or team managers have discovered a way to mask the presence of illegal externals in the system. I sincerely doubt that that is the explanation.


I suggest that overtrainining is the reason for these test results. The Giro d'Italia is a three week stage race(called a grand tour for obvious reasons) which continues for three weeks and asks riders to ride in a pelaton that now averages 30 miles an hour on flat terrain and crosses mountain after mountain. Modern riders have abandoned the old practice of riding the 3 big stage races of the summer, because the modern demands are such that no one can remain competitive while trying to complete all. The fact is that riding a grand tour is a major assault on the human body. Since the race continues whatever the condition of individual riders, it is inevitable that some put mind over matter to the detriment of the latter. That is classic overtraining. In such a situation the body's natural response is to go into a shell. Thus it catabolizes its muscles and weakens. Testosterone levels go down,as a desperate attempt to stop participating in the work that is killing it.

If you insist on driving the body to extremes it will break down, unless you intervene in your body's natural mechanism for stopping the insanity. You can do that with steroids. They will jump into the breach created by the body's natural shutdown. You will be able to go on and on, but, as I pointed out in my last post, don't stop using them unless you want a real problem.

If you are a fitness enthusiast only and not a pro athlete, you can still learn from this. You are always working on a razor's edge between work and recovery. You must practice balance. That is the key to making progress. Period. Steroids exist because the body has its wisdom. Unless you want a real disaster, you had better forget the roids and start planning your training in accordance with that wisdom. Your servant, as always.

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Steroids and the Benoit Tragedy

June 28th 2007 13:17
The tragedy of Chris Benoit is all over the news here in the US. Since the murderer was a professional wrestler and a physical specimen of a high order and since they are now at or near any discussion of athletic achievement steroids are the focus of much of the coverage. When I listen to the confused nonsense that is being purveyed on the subject of performance enhancing drugs that this horrible event is eliciting-a subject about which I have been reading for at least 25 years- I wander how I can ever trust these people when they discuss subjects about which my grasp of the facts is not so firm.

Yesterday a statement appeared from the personal physician of Benoit which revealed that the very day of the murders Benoit had paid a visit to his office and was prescribed anabolic steroids. The WWE, his employer, has stated that Benoit as recently as April was tested and came up negative for steroids. What is going on? It seems pretty simple to me. Whatever his previous experience with synthetic testosterone(which steroids essentially are)Benoit was not currently supplementing his natural testosterone.

Here is my speculation: Benoit was deeply depressed and feeling generally weak and even unable to cope with his life and his doctor noted that he had very low testosterone(if any). The reason he was so low on testosterone may well be that he had used steroids in the past. But he had stopped at some point in the last several months.Now his body was doing what the body does with all kinds of substances-it stopped producing what it did not have to produce and it was not very efficient in the use of what it had,because there was no need to be. The doctor was trying to avert syndrome that could be very severe.

When a person chooses steroids he is simply telling his body that there is no need to make testosterone because it is already abundant in the bloodstream. So the testes stop their normal task and lie almost vestigal in the body. At some point the body is deprived of external testosterone and the testes are needed once again to do their natural task. The problem is that they do not immediately take up their duty and the resultant lag time is hell for the steroid user. From a real paragon of vigor and strength(not to mention aggression) he may soon descend into a state of weakness and lethargy. For men testosterone is also a prerequisite for a sense of well being. Without it the weakness and lethargy are augmented by depression. That is a horrible syndrome. From stud to dud.

We can learn something very useful from this. If you put something into your body in excess of its needs it will stop using that substance with care. If you limit its exposure to something it needs, it will be very efficient in its use. If for instance you slam high carbohydrate meals into your system day after day your body will shut down its normal system for properly disposing glucose in the cells and make fat out of the unneeded carbs. If you eat massive amounts of protein your body will actually become sloppy with its use. It is always a good policy to study how to treat your body correctly. Using anything too much is trouble. Your servant, as always.

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Make Haste Slowly

June 26th 2007 17:05
As I have said in the past, it is my opinion that fitness training commonly begins with a crisis,lasts a few weeks or months and ends in illness, injury, overpowering fatigue,boredom,and failure. This unwanted result is,I think, largely a product of allowing one's emotions to dictate a training approach that is too severe for the body.

It is one of the themes of this site that your body does not have a brain. It cannot receive text messages from your mind which tell it that it needs to do exactly what you want it to do and the sooner the better. Without being overly philosophical the chasm between your mind and body is real and it is never more obvious than when you wish your body to do something and you use your mind to try to elicit your purpose with a pattern of action. Your body will follow along with the actions you will it to perform, but the state that results from these actions is more a matter of the preprogrammed responses to stimulus than to the power of mind over matter.

What does all this mean? It means that the body will do what it does and you will make progress in fitness if, and only if, you learn about its patterns. For anyone who begins a new physical regimen the most important feature of the body's adaptation patterns is that it is very difficult to over work the body if the amount and quality of rest is calibrated to the workload and factored into the regimen. Simply put, rest is as vital as work to the success of a fitness program.

The fact is that when you train your body you are balancing work and rest at all times. When you allow yourself to rest properly, you will soon perceive that your body is not only building strength and endurance for your activity itself, but it is also steadily improving your ability to recover from workouts. If you let your enthusiasm or despair drive you to try to hurry by working too much too fast, your recovery adaptations are slowed and your system is thence pushed into a state where it cannot adapt and can even deteriorate. This means that you will begin to feel inordinately tired, unenthused, or even ill. We all know that those conditions will mean that you will not continue your program.

How to proceed? You must use your mind to limit your emotional response to your realization that you need to be fit and make your haste slowly. You must begin to exercise with rest and recovery foremost in your mind. Yes, you can force body to work out every day etc. You will regret trying it,though.If you are driving yourself, you have to decide whether the resistance to more that you are experiencing is strictly psychological or actually your body signaling that you are going too fast. If you are a complete rookie I would say 3 workouts of 15 minutes a week, done with vigor, may be about all you can really handle. Those workouts must be intense for you to get the results you want,but you cannot compensate for lazy workouts by adding more of them.

My opinion is that two types of people get results from fitness work. The fist are so gifted that their bodies are just going to adapt. The second are those that learn very early to connect with their bodies and comprehend what the true state of their condition is. Few are really in the first group,but anyone can be in the second.Your servant, as always.
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Mea Culpa

June 24th 2007 11:50
A couple of posts back I discussed how to tighten the rear end. In the gym the next day it suddenly came to me that I had forgotten to include the single best rear end exercise in my discussion. How I managed to be so stupid I am still trying to determine. Today I hope to compensate.

The single best exercise for a tighter rear end is the hyperextension machine, also called a Roman chair in some parts. This machine forces you to bend forward out into space while your feet are secured and you are lying face
Hyperextension Machine
Hyperextension Bench
down on the your the machine with your weight on your hips. At the bottom of the movement your body is bent to a 45 degree angle. To return to the original position it is necessary lift your torso using the hamstrings and especially the gluteus maximus. When your body reaches the top of the movement your head should be above the plane of your hips,necessitating a full contraction of our rear. At that point holding the contraction is a good idea


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Basics of Arm Training

June 22nd 2007 11:42
If you are a beginner in weight training or even an intermediate you cannot tell yourself enough that there are no secrets to fitness that you can overhear when the cognoscenti are chatting nearby. Nor is it likely that you can purchase the secrets of gaining a better body from someone. It is a better strategy to learn the basic realities of training and continue to repeat them until they are fully a part of you. That is ironically the secret of fitness knowledge. I propose to help you with the above task today by discussing briefly some important aspects of arm training.

If you want to have bigger (or stronger arms) it is important to make sure that it is bigger arms you want and not just bigger biceps. That is because the triceps are normally about twice the size of the biceps. If you want arms that are bigger, you must train the triceps with as much devotion as the biceps. If you are interested in improved arm strength for some sport, the odds are very good that your triceps are of more value to you than your biceps. Yes, if your goal is a couple of baseball lumps on your upper arm, you are going to have to train biceps most


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Traning Your Rear End

June 21st 2007 15:58
Its summer here in North America and that means the beach and the bathing suit and that eventually leads to how to make your butt tighter, if you follow the path of my thinking. I believe that training that posterior is a more difficult matter than it might seem. In fact, if there is a part of your body that is a better place to irrevocably store fat,it has got to be your hind end. That is at least partially because it is the part of your body that moves the least when you go about your daily activities.

At face value you would think that running or ellipticals etc will trim the hind end along with the quads etc. In studying it,however,I am not so sure that this is true. Cardio machines that concentrate on the front thigh may in fact be having little effect on your rear. You can easily evaluate the truth of my statement the next time you use them. Simply focus your attention on how much contracting your gluteus maximus is doing as you use the machine of your choice. I suspect that you will be surprised to see that it is really not contracting that much


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Adapt or Fail

June 18th 2007 11:24
Fitness is about a process of adaptation. The only way adaptation can occur is through organized repetition. Haphazard repetition will not work nor will varied activities in no particular pattern. What makes you fitter is the use of your brain to create a program of repeated activity based on knowledge of how the body adapts to stresses placed on it.

I could never estimate how many times someone who is working a fitness program has said to me that they did not workout on a given day according to their agreed schedule,because they were doing yard work or something such.To this admission they almost always add that yard work or swimming or walking the park etc is exercise. And so it is. I have never said this to anyone,but I would like to respond to these folks with a tirade about how they are free to do whatever they want and that they are making an excuse for not following the program, when in fact they did not follow it because they did not want to follow it


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Belly Up to the Fat Bars

June 17th 2007 11:32
I got off my accustomed course in the local grocery store a couple of days ago and found myself in the little kiosk where various diet foods are on display. The number of "bars" etc was dizzying. It looks like everyone is interested in exploiting this market. There was permutation after permutation of the basic "eat me and you will be eating healthy and getting good taste at the same time" angle. I did what I have always done when I encountered these bars-I read the nutrition labels. They tell the story.

Some of the featured bars are called "energy bars." What do you think they offer? Yes, a huge blast of sugary carbohydrates in a relatively small snack. A few bites and you have now ingested 30-40 or more carb grams. If you are headed out for a stage of the Tour de France, this bar is really going to help you keep from bonking on the last climb of the day. If you are going to the gym for a little treadmill work, you are not going to burn all of that and you are adding to the amount of food in your diet that will end up as fat. If you are going to eat one of these as your breakfast before a solid 8 hours of rolling your office chair from one side of your desk to the other, you are simply promoting fat formation


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Still More Questions

June 14th 2007 10:46
We're still answering questions.

"... I come out of every work out sore... for the next few days (the legacy of years of crazy swim training guiding how I lift, I expect). It's never an injury, just honest to God soreness from recruiting everything I've got, and the results of the muscle I have been adding have me very excited; however, I honestly don't see how I can recover faster than I already am in order to move to working out more days per week, and truthfully, given the results, I don't want to tamper with a system that currently seems to be working. What are your thoughts


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Question?

June 12th 2007 18:01
Today a question reaches the desk of NMF:


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I want to thank the people at Muscle and Fitness Magazine for using a picture to make a point I have used at least a thousand words to try to make. Pick up this magazine, every woman who is reading this. The cover has one of those ultra-modern manipulated pictures which purports to show present day Arnold with a buddy hand on the shoulder of the 70's Arnold in all his massiveness. That 70's picture is stunning. Without the panoply of drugs that the modern star has Arnold was gargantuan.
Arnold Then and Now

The present day Arnold is a very fit 60 year old, whose body would look good on a 30 year old. Gone is the mass, but the proportions are still there. The legs don't swell anymore but the chest is still larger by far than the waist. I wander how much that straight proportioned body contributes in a visceral way to his success as a politician, a profession in the US more about image than substance


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Repetitions for Beginners

June 9th 2007 12:40
When the novice weight trainer picks up his/her first weight, he is likely to be told to do 10 repetitions with it. Thus for many people 10 becomes the orthodox rep scheme and anyone who questions it is viewed with suspicion. I have written about this talismanic number 10 before( Forget 10 in my archives). The fact is that the number 10 is a round number and thereby a convenient benchmark with which to start a newby. It stimulates the muscles and probably doesn't overdue the first tentative sets for the inexperienced. This is what the trainer is looking for with the newcomer.

How do rep schemes actually function? Along with rest period duration they set the body on a specific adaptation scheme. The rationale of rep schemes is that more repetitions tend to stimulate the body's endurance adaptation. When a large number of repetitions is undertaken, the strength adaptation of the body is staunched. High repetitions and short rest periods will pretty much shut down real strength adaptation


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Weight Training's Continuum

June 8th 2007 13:17
The effects of weight training on the body can be visualized as a continuum extending from light weights which promote endurance to heavy weights which promote strength. Every person who lifts weights is by the design of their workouts positioning themselves on one end of this continuum or the other.

Many people actually come into the gym with the idea that they with their average bodies can after a three day a week regimen of a few months run the risk of gaining muscles that are too large. Women are especially likely to harbor this idea. Because they are so predisposed these people tend to perform a large number of repetitions with light weights.The effect of this on their bodies is that slow twitch muscle fibers are stimulated to grow. These fibers tend not to contribute to the contours of the body to the extent that fast twitch muscles do. This means that these endurance trainers cannot expect to reap the changes of body shape that they may wish. Also,the lighter the weight the less likely the body is to require significant amounts of calories to service muscle. Do such trainers make gains in fitness? Yes


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Handling Change

June 7th 2007 14:12
If you pick up a weight with the intent of using it to improve your fitness, you have many questions that must be answered. How heavy should the weight be? What muscle is the lift going to stimulate? How many times should it be lifted at one time? How often should it be lifted in a week? There are actually so many questions that the beginner cannot conceive of most.

That is why there are so many workouts for you to rely upon out there. Reliance is the word,though. Every routine has an overriding purpose that it will achieve,if followed. Every routine provides answers to the above questions based on that purpose. You may choose a routine whose sole purpose is to get you started. It will tell you to take a certain weight and do 10 repetitions with it on some movement, wait exactly one minute, and repeat. It will offer a simple illustration as to how to do the movement and you will mimic it. Then you will be sent on to another movement and the process will begin again. The beginner workout will then answer the question as to how often you should appear at the gym and do the workout


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Your Own Routines:Some Principles

June 5th 2007 13:58
The beginning weight trainer is usually escorted around the gym by a trainer with a workout on a clip board. Any gym that does not provide such a service deserves to go out of business. If you join a gym, please make use of this service. At some point,however, you will be forced to design your own routines and that will not necessarily be easy. Today I would like to offer some principles for routine creation.

First, it is important to let the larger muscle groups dominate your workouts. By this I mean that they should be the first thing you train and should occupy the majority of your attention. If you train quadriceps,chest,back,and hamstrings consistently, they will rewarded you with overall fitness . If you try to build the biggest arms in the world, you will expend energy but really gain little in the way of fitness. Yes, showy muscles are nice, but fitness has more long term benefits


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Is Your Dog A Canary?

June 4th 2007 18:50
I delight when an expert gets around to confirming what I have felt certain was true. Recently this occurred when a wellness oriented doctor mentioned that the dog food you feed you dog may not be doing the dog any good.

The MD's point was that your dog is a carnivore and yet pet food is chocked full of carbohydrate rich grains. Obviously, the manufactures of dry dog food know that a 100% meat food would be very expensive and so most unlikely to be sold.Their solution is to load up dog food with filler carbs that can be stored easily and sold at a more attractive price. It also means that your dog is on a high carbohydrate diet


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Hungry?

June 2nd 2007 14:01
I think many people begin a get in shape program because of a shock that their emotional equilibrium cannot abide. They are cruising along and suddenly they are weighed at the doctor's office or they grab a pair of little worn pants out of the closet and discover that they used to be able to wear them. A state of shock is usually not the best time to rely on one's judgment, but I understand that without the state of shock no change is likely to take place. In the last couple of posts I have been trying to help someone who is in that shock phase to make so prudent decisions about how they are going to get in shape and avoid the problems that an emotion inspired fitness program can present.

As I said last time, a person who gets a fitness shock usually launches into a diet and an exercise program at the same time and sends their innocent body into a a period of too rapid adjustment. I suggested that haste be made slowly by first establishing a sound diet for about three weeks and then entering very cautiously into an exercise program. If you are a NMF reader of any tenure you know that I think that weight training should be that exercise program. If you give your body time(It took it awhile to get out of shape,didn't it?), it will do everything you are asking of it.Rush it and it will show you that it has its own ways, whether you like them or not


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