In bodybuilding, there seems to be a huge aversion to eating any fast food. My thinking is that some people just take it too seriously, and will sacrifice even the good stuff in life - like a bucket of KFC and a McDonalds once in a while - for fear of losing progress or just on principle. Bully for them.

I don’t know about you, but I like to enjoy my life outside of bodybuilding, and I do indulge in fast food - once or twice a week, sometimes. So what? My body is still in excellent shape, and is better than 99.99% of the general population, and that’s what it’s all about for me.

Let me tell you something: It’s not the food that makes you fat; it’s how much you eat.

You have no more chance of becoming fat or losing muscle by eating a hamburger than you would your average bodybuilding meal. It’s all about the calories, and nutrients and knowing what you are taking in - if the calories are the same, the protein is the same, and the carbs are the same, it’s all good.

Fast food is a reward. It shouldn’t be a way of life. People are going to argue ‘but fast food is of sub-par quality’ but that argument is absolutely moot when you realize that you are not necessarily eating fast food to gain muscle, but as a reward. It wouldn’t even matter if a hamburger at 500 calories was completely empty and devoid of nutrition (which is never the case anyway) because as a responsible person who dedicates 90 - 99% of their life and time to eating right, it’s going to have absolutely zero impact in moderation.

Fast food does contain useful nutrition, so maybe its sub-par compared to chicken breast, but a chicken burger is still going to be pretty good nutrition-wise. Some of the most legendary bodybuilders around eat a ton of fast food - Lee Priest for one. And before you shout: ‘But he does steroids!’, let me remind you that steroids only work to better assimilate the nutrients you take in into your system and put them to use. No steroid ever can, or ever will, turn crap nutrients into good nutrients.

Also, everyone assumes fast food is to blame for obesity, when its simply people who are lazy and greedy who are to blame. The facts are, people love a scapegoat and love to rally around and point the figure - particularly when it’s against The Man. But, in the case of fast food, the finger should be pointed squarely at the fat, greedy slob with 5 Big Mac’s and the bucket-size coke.

Conclusion: Unless you get a kick out of, or pride yourself on telling people you don’t touch junk food, there’s no reason why you can’t enjoy a little of what you always have - providing the absolute majority of your time and diet you are doing the ‘right thing’. I promise you, the negative impact on your body beautiful will be absolutely non-existent.

Estrogen effects on muscle gain:

So how can a female hormone help muscle gain? It does it through a variety of ways. Research has shown that it increases the mitogen activated protein kinase cascade, localized IGF-1, and an increase in system growth hormone levels.

The protein kinase cascade is an important reaction for IGF-1 and insulin to cause their anabolic effect. The raising of Growth hormone as a result of estrogen, also plays a synergistic role with testosterone and other anabolic hormones. Estrogen also helps in the process of retaining water, which can help cell volumization and ultimately leads to increased protein synthesis.

Does this mean then that increasing estrogen levels is a good thing for bodybuilders? Absolutely not. High levels of estrogen has a variety of negative health effects on males and will actually reduce muscle gains, if the ratio of estrogen to testosterone is high. What we are saying is that estrogen does help muscle gains, provided it’s in a near balanced ratio with testosterone(not very low or too high).

But the study, conducted by researchers at Texas A&M University, finds that the most impressive gains in muscle strength were achieved by study participants who had the highest cholesterol levels, rather than the lowest.

Those with low levels of cholesterol were taking cholesterol-lowering medications.

Fifty men and women between the ages of 60 and 69 were studied. They followed an exercise regimen that included stretching, riding a stationary bike and weightlifting three times a week for 12 weeks. All ate similar meals.

“One possible explanation is through cholesterol’s important role in the inflammation process,” the study’s lead investigator Steven Riechman, an assistant professor of health and kinesiology, said in a release.

“As you exercise, your muscles can become sore because they are rebuilding muscle mass. More cholesterol may result in a more robust inflammatory response. We know that inflammation in some areas, such as near the heart, is not good, but for building muscles it may be beneficial, and cholesterol appears to aid in this process.”

The scientists believe that cholesterol has an important role in muscle tissue repair - critical in building muscle mass. It shows that there is still a lot about cholesterol that we don’t know, Riechman said.

The study, announced Thursday, was published in the October 2007 issue of the Journal of Gerontology.

Role of Progesterone in causing gyno:

Progesterone is found in both males and females. It is a precursor to many important hormones in men and women. In women it plays a role in pregnancy and in breast growth. In men, excessive progesterone can stimulate breast growth, like it does with women. While Estrogen is normally the cause of gynecomastia under normal physiological conditions, Tren and other similiar steroids stimulate the progesterone receptors because they are not only anabolic steroids, but also of a class called progestins. Progestins are the synthetic forms of steroids structurally similiar to progesterone, that have the ability to bind to the progesterone receptor too. Deca and Anadrol also are progestins, but they also aromotize to estrogen, unlike Tren. Some bodybuilders coin the term “progesterone gyno”, to explain gyno from progestin steroids.

Progesterone Gyno Controversy:

There is a major debate among bodybuilders on this entire topic. Some believe that progesterone causes the gyno in Tren users. Others believe it is actually prolactin, the hormone responsible for lactation and breast growth during a women’s pregnancy. This may explain why some experience lactating on tren cycles. Others believe it is a combination of estrogens and either prolactin or progesterone, working all synergistically to develop gyno.

Who is right?

Many Research studies I’ve seen, show that estrogen plays a synergistic role with progesterone, prolactin, and in gynecomastia. Although some bodybuilders say it’s the prolactin or progesterone directly causing it, there is no studies to show gyno can develop without high levels of estrogen. Even IGF-1 and Growth hormone has been shown in studies to play a crucial synergistic role in the development of breast tissue. So I believe no matter what kind of steroid you take, lowering estrogen with anti-estrogens and avoiding stacking Tren with aromatizing steroids, is how you really prevent “Progesterone gyno”. With very low levels of circulating estrogen, it appears impossible or very difficult for progesterone gyno to develop.

The sport is not to be confused with strongman competition or powerlifting, where emphasis is on actual physical strength, or with Olympic weightlifting, where emphasis is equally split between strength and technique.

Though superficially similar to the casual observer, the fields entail a different regimen of training, diet, and basic motivation. Bodybuilders aspire to develop and maintain an aesthetically pleasing (by bodybuilding standards) body and balanced physique. A bodybuilder’s size and shape are far more important than how much he or she can lift.

The growth and repair, however, cannot occur without the necessary building blocks. These are supplied by high quality nutrition. Bodybuilders require a very specialised diet. Generally speaking, bodybuilders require anything between 500-1000 calories (2000 to 4000 kilojoules) above their maintenance level of food energy while attempting to increase lean body mass.

A sub-maintenance level of food energy is combined with cardiovascular exercise to lose body fat in preparation for a contest. The ratios of food energy from carbohydrates, proteins, and fats vary depending on the goals of the bodybuilder.

Supplements can help muscle gain, although some are unproven and many are ineffective. Two supplements which have been proven to help bodybuilders gain and maintain size (without unhealthy side effects) are Creatine and L-Glutamine. Like all supplements, these only help if used in conjunction with a solid nutritional base and weight training program.

Some bodybuilders may use drugs to gain an advantage over results due to natural hypertrophy, especially in professional competitions. Although many of these substances are illegal in many countries, in professional bodybuilding the use of anabolic steroids and precursor substances such as prohormones are sometimes essential to competing in world-class competitions.

Most steroids allows the human body to be in a more anabolic state. Significant negative side-effects accompany steroid abuse, such as liver damage and negative feedback leading to a decline in the body’s own testosterone production, which can cause testicular atrophy and possible infertility.

1. Workout at least 3 times a week.
2. Stick to compound lifts such as barbell squats, bench press, power cleans, deadlifts.
3. Workout for only 45-60 minutes.
4. Make sure you get atleast 7-8 hours of sleep every night.
5. No alcohol. Or at least keep it to a minimum.
6. Try to stay away from junk foods and fast food joints. Or atleast keep it in moderation.
7. Getting some protein powder would be beneficial.
8. Practice perfect form while lifting. That means, no arching your back during bench press, or using alot of body english during dumbbell curls, keep your back straight, you get my drift.
9. And another thing thats going to help you gain muscle mass, is eat high calorie/high carb foods, but at the same time stay away from junk foods. Eat lean sources of protein from meats, vegetables, milk, and what not.

The dumbbell row works the large latissimus dorsi muscles of the midback; the teres major, or upper lats; the middle and lower trapezius; the rhomboids and the rear delts, as well as the biceps, brachialis, brachioradialis and gripping muscles. The lats, upper lats and rear delts pull the upper arm backward. The middle and lower trapezius and rhomboids pull the shoulder blades close to the spine. The biceps, brachialis and brachioradials muscles of the arm bend, or flex, the elbow. So, as you can see, rowing motions target a significant amount of muscle mass.

America’s Dexter Jackson strikes a back pose during the 2007 IFBB Australian Bodybuilding Grand Prix in Melbourne

Many trainees include the barbell row in the early stage of their training, but it’s often dropped later for various reasons, usually lower back pain. Trainees try to keep their upper body very still as they row, but it becomes more difficult to maintain that position as the weight increases. Other trainees move to doing bent-over row standing on a bench, which enables them to touch the bar to the bench and then pull it toward them as their upper body returns to a position parallel to the floor. That variation usually limits the amount of weight that can be used.

Many iron legends have rowed incredible weights. Hall of Fame powerlifter David Shaw, Barbarian Brothers David and Peter Paul, former NFL strongman Pete Koch (remembered for his role as Swede in Clint Eastwood’s “Heart Break Ridge”) and former Mr. Olympia Samir Bannout all performed barbell rows with 500 pounds. Eventually, even very strong trainees like them let the barbell row fall by the wayside. Very heavy dumbbell rows, with 220 pounders, became a viable substitute.

There’s more than one way to perform a dumbbell row. One method that evolved and is believed to be very strict is to place one hand and one knee on a bench with the other foot on the floor and the dumbbell hanging down. Then you pull the weight in a very strict manner. There certainly are situations where that form is beneficial. If a patient has just returned from a shoulder or lower back injury or surgery, the knee on the bench will allow only so much weight to be used and only so much force to be exerted. Beginners are often taught to perform dumbbell rows that way. Once the dumbbell become relatively heavy, however, it’s difficult to maintain balance with one knee on the bench.

There’s much discussion today of “stability training.” In which trainees are placed in unstable settings to form them to use various muscles to stabilize their core. The concept is a topic for another day, but there are limits to that form of training. To lift heavier weights, you must work from a stable platform. The most extreme example is Olympic weightlifting, where the lifters pull from a solid wood platform and wear lifting shoes, which are very stiff. Once they’re in a very stable position, they can pull the greatest weights at a significant speed and acceleration. I assure you they have very strong cores.

The same can apply to the dumbbell row. If you have both feet on the floor, spread them apart a little bit, and move the leg that’s on the same side as the dumbbell back a little, your free hand can support you on the bench. That puts you in a tripod like position, which is very stable. You pull the dumbbell as in any row. You can let your upper body rotate slightly as you pull-the paraspinal muscles will be activated more with slight rotation. Another variation is to pull the dumbbell toward a point where the front pocket of your swear pants or shorts would be. That angle gives you a stronger pull than you’d get by trying to pull the dumbbell toward your chest, which could affect how your shoulder blades are pulled back. Train smart. That will let you remain in the gym making more gains.

Strategy #1 — Location, Location, Location
If you’re planning to take to the road for sport or for business, your first item of business is this—ensure that everything you need is in close proximity to where you’ll be working or playing. Location is key.

So let’s say you’re going to a week long conference at the Indiana Convention Centre and RCA Dome. Well first, get on the internet and find all the hotels nearest the Convention Centre. Next, give these hotels a call to find out where the nearest grocery stores, restaurants and gyms are located. Pick the hotel with the best combination of nearby resources. This way, even if you don’t get a rental car, you can easily walk or cab to your fitness and nutritional havens.

Skip this strategy and you’re giving yourself big excuses to skip workouts, miss meals, and make poor food selections while on the road.

Strategy #2 — The Penthouse Suite?
While you don’t necessarily have to stay at a 5 star hotel or choose the penthouse suite, one great strategy for you road warriors is to choose a hotel chain that offers rooms/suites with kitchens or kitchenettes. If you know a nice kitchen set-up is waiting for you, you won’t have much difficulty sticking to your meal plan.

Just have your cabbie drop you at the grocery store on your way from the airport. Once you get to your hotel room you can rest assured that you’ll be able to eat as well as when you’re at home.

If you’re looking for a good hotel chain, Marriott Residence Inns are a nice
choice. You can find other hotels that meet your needs as well. I recommend Marriott because my clients have always had great experiences with them.

Now, if you absolutely can’t find or afford a hotel that has a kitchen or kitchenette, make sure that your hotel room has, at the very least, a refrigerator (most do). As long as you’ve got a refrigerator, you can stock your hotel room with good snacks. My athletes and I pick up fresh fruits and vegetables, bottled water, cottage cheese, plain yogurt, regular cheese, natural peanut butter, whole grain breads and mixed nuts on our way into town and snack on these during our weeks on the road.

Strategy #3 — Can You Ship Egg Whites Next Day?
Here’s a great strategy I picked up former client and current good friend, Austin. This guy is a bona fide road warrior himself and has a ton of great strategies for eating on the road. Instead of going shopping when he gets to town, Austin actually ships his food and supplements via UPS or Fed Ex.
He gets a medium sized cold shipping box, loads it up with ice, protein powders, fruits and veggies, mixed nuts, legumes, meat, eggs, cottage cheese, yogurt, cooking pans, utensils, shaker bottles and non-stick cooking spray and ships it to his hotel before leaving home.

By doing this, Austin doesn’t need to worry about where grocery stores and restaurants are located. As soon as he arrives in town, he’s good to go—nutritionally, at least. All he needs to find is a gym and he’s set. Again, although the shipping option may seem a bit pricey, you’ll end up saving money on restaurants and the price may work out in the end.

Strategy #4 — The Big Cooler
Here’s another strategy I picked up from my buddy Austin that helps ya’ transport both luggage and groceries simultaneously for shorter trips that might last only a day or two.

Pick up a big cooler with an extendible handle and wheels (much like the wheeled luggage so popular nowadays), put a little partition down the middle, and you’ve got a ready made combined cooler/suitcase that can act as a carry-on. Put your cottage cheese on one side and your drawers on the other!

Strategy #5 — What’s On The Menu?
If you decide to have others prepare your meals for you when on the road, make sure you use Strategy #1 above to find out where the restaurants nearest your hotel are located. Next, visit them on the web for downloadable menus. If they don’t have downloadable menus, call them and ask them to send a menu over to your hotel for when you arrive.

By having the restaurant menus, you’ll know exactly what types of food you can have access to at all times. Also, when dining with a group, you’ll be able to suggest places that conform to your nutritional requirements.

Strategy #6 — You Don’t Have To Order From The Menu
Here’s a hot tip that most people fail to realize. Most restaurants can easily provide a meal custom to your specifications even if it’s not on the menu. So don’t become a slave to the menu offerings. Ordering a specific number from the menu is almost always a recipe for disaster unless the menu is designed for “healthy eating” or whatever the restaurant is calling it. Most normal dishes have too much fat and too many processed carbohydrates for most body-conscious individuals.

Instead of ordering an item directly from the menu, either ask for an item that you like prepared without the sauces or high carbohydrate portions or simply ask for a portion of protein and a few servings of vegetables and fruit on the side. Remember, you’re paying top dollar for your meal and you’re about to tip your waitress. So don’t feel bad asking them to meet your needs, uh, nutritionally, that is.

Strategy #7 —Protein and Energy Supplements
Using some combination of the strategies above, you should be able to ensure that good meal options are always around the corner. But sometimes when you’re on the road it’s impossible to slip back to your room or to get to a restaurant.

For times like this, you’ll need to consider a few supplement options.

ypically, when at home I only use 1-2 scoops of protein powder per day, but when on the road, I may use up to 6 scoops if necessary. Protein choices are both hard to come by and more expensive than other options. So increasing your dietary energy with protein powders is a good fall-back option.

Strategy #8 — Powdered Veggies
Normally, at home, I get about 10 servings of fruits and veggies per day. But when I’m on the road that amount is usually reduced to somewhere around 2-4 servings unless I’m very conscious of my intake. A great way to make up for this reduction in my micronutrient intake is to use a powdered vegetable supplement such as Greens+.

If I’m on the road, these products help make up for the deficit I may be experiencing. An added bonus is that I seem to better digest my protein supplements when adding some greens+ to my protein shakes.

Strategy #9 — Homemade Bars
If you’re not into drinking numerous protein shakes per day, another great option is to bring some homemade snacks with you. In fact, homemade protein/energy bars are a fantastic alternative to the mostly crappy, store bought, sugar laden, artificial ingredient containin’, protein bars.

Strategy #10 — Sleep Pills
Jet lag, time zone changes, unfamiliar sleeping environments, poor nutrition, altered exercise habits, and the stress associated with big business meetings or competitions can all really impair your ability to get adequate rest when on the road.

Following the previous nine steps will help you take care of your nutritional intake. Making sure not to skip workouts will also help. So will the addition of a ZMA supplement. While research hasn’t provided direct evidence to support a relationship between zinc and/or magnesium status and sleep quality, most ZMA users find dramatically improved sleep quality when taking this supplement. Three capsules before bed should do the trick.

If you’re going to be successful in maintaining a good nutritional plan, no matter what the circumstances, you’re going to have to plan for the unplanned and display adaptability to all circumstances. The guidelines included in this article should help get you thinking about how to become a successful road warrior.

Laughing is good for you, it increases endorphins by 27 percent and HGH by 87 percent said a study from Loma Linda University. Lee S. Berk, who is from the Department of Health Promotion and Education, School of Public Health and Department of Pathology, School of Medicine, Loma Linda University, first presented the results of this study of laughter at the American Physiological Society session at Experimental Biology 2006.

The researchers studied the effects of how a person’s neuroendocrine and hormone levels changed even when they anticipated watching their favorite funny movie. They had two groups; one group was told that they were going to watch the funny movie, and the control group was not informed. Blood samples were taken just before the participants watched the movie. The results reinforced that your thoughts can make the difference in your health.

“The blood drawn from experimental subjects just before they watched the video had 27% more beta-endorphins and 87% more human growth hormone, compared to blood from the control group, which didn’t anticipate the watching of a humorous video. Between blood pulls, the control group stayed in a waiting room and could choose from a wide variety of magazines,” Berk said.

The results also lasted for the elevated levels of endorphins and HGH while watching the video and afterwards as well for the people that anticipated watching the comedy. The researchers measured blood levels during and after the movie to conclude the long lasting results.

“We believe the results suggest that the anticipation of a humor/laughter eustress (positive stress) event initiates changes in neuroendocrine response prior to the onset of the event itself,” Berk said. “From our prior studies, this modulation appears to be concomitant with mood state changes, and taken together, these would appear to carry important, positive implications for wellness, disease-prevention and most certainly stress-reduction,” he noted.

Berk also said the previous studies showed that laughter also helped offset chronic stress. They benefits to reducing stress can help in the immune response which is associated with anti-viral and anti-tumor resistance. The research also showed that there is a rebalancing of Th1/Th2 immune response that could help reduce autoimmune disorders.

“Mirthful laughter diminishes the secretion of cortisol and epinephrine, while enhancing immune reactivity. In addition, mirthful laughter boosts secretion of growth hormone, an enhancer of these same key immune responses. The physiological effects of a single one-hour session viewing a humorous video has appeared to last up to 12 to 24 hours in some individuals,” Berk said, “while other studies of daily 30-minute exposure produces profound and long-lasting changes in these measures.”

Berk recommends that doctors as well as patients “get serious about happiness.” Laughter can make the difference in your health so find time to laugh each day.