Bodybuilding Split Routines

Bodybuilding Routine - Split Routines

What is a Split Routine for Body building?

Due to the muscles of the body requiring recuperation time following a workout to allow repair of the muscle tissues a routine can be split up into body parts to give most recovery time possible between sessions.

Most succesful bodybuilders use a split routine.

It is best for muscle development to allow 48 hours before stressing a muscle group again.

Below is an example of a split routine for bodybuilding. Exact sets and reps are dependant on the trainer in question and should be determined by the athlete.

This is not a definitive split but can be used as a starting point if you're moving over from a full body training system



Monday - Chest/Back
Tuesday - off
Wednesday - Legs
Thursday - off
Friday - Shoulders/Arms
Saturday - off
Sunday - off

Monday - Chest/Biceps
Tuesday - off
Wednesday - Shoulders/Legs
Thursday - off
Friday - Back/Triceps
Saturday - off
Sunday - off

Monday - Chest/Triceps
Tuesday - Back/Biceps
Wednesday - off
Thursday - Shoulders
Friday - Legs
Saturday - off
Sunday - off

Bodybuilding Routines

High Blood Pressure - Does Race Play a Part?

There are many different things that can put you at a greater risk for high blood pressure. If there is something in your life that makes it hard for your heart to work the way that it should, you are going to experience high blood pressure, even if you are doing some things in a healthy way. However, one of the things that has long been felt by many in the medical community to be a factor in high blood pressure is your race. It has long been thought that there are some genetic factors that make one race more apt to have high blood pressure than another. While this might be true, there are certain things that you should try and do for yourself no matter what race you are.

First of all, a big part of high blood pressure is the foods that we eat. If you come from a racial background that richly celebrates every occasion with meals that are high in fat and cholesterol, your entire family is going to see that they might have problems with high blood pressure. This might be something that is linked to race, because different races celebrate things in different ways, and the traditional cooking is much different from place to place, as well as from race to race. If you belong to a culture that has a tendency to eat foods often that are high in fat, you might want to consider changing the way that you cook on a day to day basis. If you still want to participate in your family functions and eat the foods that everyone else is eating, it is okay as long as this is only practiced in moderation. If you can cook for yourself every single day and eat foods that are low in fat and cholesterol, you are going to have a better chance of lowering your own high blood pressure. You can also encourage your family to use low fat substitutes when they are celebrating. Exercise plays a role as well.

Certain blood pressure conditions are prevalent with certain races. If you are black or Hispanic, make sure you keep your blood pressure in check A number of more serious health conditions can occur if high blood pressure is not addressed, so if you are at risk, monitor it carefully, eat well, and exercise often. By doing these things, you can prevent high blood pressure, no matter what race you may be.

Factors That Affect Your Blood Pressure

Fluid systems in the body are notorious for the high level of complexity in their physics. The circulatory system is no different, and it is because of this that there are so many different factors that could affect a person’s blood pressure. The rate the heart pumps to the viscosity of the blood itself, blood pressure has influences from multiple factors in the body. These factors may, in turn, be influenced by outside factors such as diet, exercise, disease, or drugs. It is because of this that blood pressure has an even greater number of indirect influences.

Let’s start by discussing probably the most influential factor associated with blood pressure: the rate of pumping, more commonly referred to as the heart rate. The average heart rate for a healthy human being runs between 70 and 75 beats per minute. The higher the heart rate is, the higher the blood pressure. Another physical factor related to blood pressure is the blood volume of the body. The more blood there is in the body, the higher the rate of blood return to the heart and the higher the blood pressure. There is a correlation between salt intake and blood volume in many people, though the amount to which it raises blood pressure varies.

Resistance and viscosity are two other major influencing factors in blood pressure. Resistance here relates to the size of blood vessels as well as the smoothness of these vessels. There are things in the body that affect the size of blood vessels. Some make them thinner, which increases blood pressure, while others do the opposite. Fatty acids are responsible for the smoothness of blood vessels, because the more that is deposited on the walls, the less resistance there is. Viscosity, on the other hand, is the thickness of the blood flowing through the body. The thicker the blood that’s pumping through a body’s veins, the higher the blood pressure will be. Certain illnesses affect the viscosity of blood, as well as the level of sugars in the blood.

While thus far high blood pressure has been the effect of these factors, there are certainly ones that influence low blood pressure as well. Some causes of low blood pressure include sepsis, hemorrhaging, certain toxins, and hormonal abnormalities. On a lighter note, simply sitting and standing could lower blood pressure as well, though the factors that influence low blood pressure are usually more severe.

The Food Police Lights up in the Dark

Please refer to our post about what happens to food when it is irradiated

Chicken Meat: Organic Acids, Plant Extracts And Irradiation Combine To Beat The Bacteria

ScienceDaily (2009-06-01) -- A mixture of some organic acids and some extracts from plants turns out to be enough to greatly reduce pathogenic bacteria on chicken breast meat. Add some irradiation to the mix and it makes a lethal combination against the bacteria. ... > read full article

If you're not so sure you want to eat glowing chicken, consider getting a copy of our food cleaning brochure with your donation.

Germans Ban Red Bull, Problems in Hong Kong

UPDATE: Here's a 2007 article about Red Bull, the writer encourages, as I do, label reading.
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REPOSTED from 5/26/09
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UPDATE: Cocaine again found in Red Bull

Traces of cocaine 'found in Red Bull' in Hong Kong Tue Jun 2, 4:49 am ET

HONG KONG (AFP) – Hong Kong officials say they have found traces of cocaine in cans of Red Bull, a few days after Taiwanese authorities confiscated close to 18,000 cases of the popular energy drink.

Officials at the Centre for Food Safety said a laboratory analysis found tiny amounts of the illegal drug in samples of "Red Bull Cola," "Red Bull Sugar-free" and "Red Bull Energy Drink", a spokesman said.

The drink has now been taken off the shelves of major supermarkets, the spokesman said in a statement issued late Monday. He added that the amount of cocaine found in the drinks posed little health danger.

Red Bull moved quickly to deny the findings and said independent tests on the same batch of drinks had found no traces of cocaine.

The Centre for Food Safety found traces of cocaine between 0.1 and 0.3 micrograms of the illegal drug per litre, the statement said.

Hong Kong's commissioner for narcotics, Sally Wong, said the government was now taking legal advice on any possible liability for importers and retailers.

"Cocaine is a dangerous drug... The possession and dealing in the drug is a criminal offence," she said in the statement.

Red Bull's Asia Pacific marketing director, Daniel Beatty, said the firm strongly disputed the findings.

"It would have been absolutely impossible for the Hong Kong or any other authorities to have found traces of cocaine in Red Bull Energy Drink," he said in a statement.

"We expect the Hong Kong authorities to recognize their error soon," he said, adding the firm's representatives were already meeting with Taiwanese authorities to point out the error.

Taiwan officials said Saturday they had confiscated nearly 18,000 cases of Red Bull imported from Austria after finding it contained traces of the drug.

Taiwanese authorities ordered the drinks to be removed from shelves pending further investigation.

Red Bull, whose advertising slogan is "Red Bull gives you wings," was founded by Austrian toothpaste salesman Dietrich Mateschitz in the 1980s.

It has since become one of the dominant players in the global energy drinks market.

UPDATE: Red Bull responds to German Cola concerns

Santa Monica, Calif., (May 26, 2009)--After analyzing a single can of Red Bull Simply Cola, the German Nordrhein-Westfalen Institute of Health and Work, raised concerns with German authorities regarding the inclusion of de-cocainized coca leaf extract in the product. READ ARTICLE

Remember that cola drinks in aluminum cans cause a reaction that can impact bone health. Low cal drinks with aspartame promote exhaustion, diabetes, and other health problems.
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Germans Ban Red Bull; Similar Move in U.S. Could Create $1.5 Billion Void in Energy Drink Market

May 26, 2009

Red Bull, the top-selling energy beverage in the United States and a drink that was banned in France until 2008, has now been pulled off retail shelves in Germany after researchers found trace amounts of cocaine in the drink. Food safety officials in the North Rhine-Westphalia state found 0.4 micrograms of cocaine per liter during routine testing of the beverage.

“The institute examined Red Bull Cola in an elaborate chemical process and found traces of cocaine,” said Bernhard Kuehnle, head of the food safety department within Germany’s Federal Ministry of Food, Agriculture and Consumer Protection. The ministry said that the amount of cocaine found in the drink did not pose a threat to public safety, but five other German states also banned the drink over concerns about drug content.

Red Bull refuted the claims in a public statement. “Decocainised coca leaf extracts are used as flavoring in foodstuffs around the world and are considered to be safe,” the company said. “Red Bull Cola and other foodstuff containing such extracts may therefore be sold legally.” Other tests commissioned by the company found no cocaine in the beverage. Red Bull awaits a more detailed report from Germany’s Federal Institute for Risk Assessment on May 27.

The German ban follows stepped up efforts by U.S. legislators to ensure that energy beverages sold domestically are safe for consumption, especially by children. It also comes on the heels of multiple examples of the U.S. Food and Drug Administration increasing its enforcement of food, beverage and dietary supplement legislation. So it goes without saying that regulatory officials here in the United States, as well as some of the company’s top competitors, will anxiously await the conclusion of Red Bull vs. Germany.

Hypothetically, if Red Bull were to be banned in the United States, the move would immediately create a large void in the energy beverage market. U.S. consumers spent $1.5 billion on Red Bull beverages in 2007, according to Nutrition Business Journal estimates. The popular brand accounted for 32% of all energy beverage sales in the United States in 2007. Total energy drink sales grew 25% to $4.6 billion in 2007. Red Bull’s largest competitor is Hansen Beverage Co., manufacturer of the Monster Energy drink.

Related stories:
Energy Drinks Take a Hit in the Press
CBSnews.com Reports “Caffeine Intoxication” On The Rise
Healthy Energy Rounds First; Natural Sports Drinks Up To Bat
http://nutritionbusinessjournal.com/

Increase Your Metabolism With These 10 Tips

By Thong M. Dao

There are many folks who would give everything they have to
increase their metabolism. Having a high level of metabolism
enables you to burn fat and lose weight fast with less
amounts of activity. Metabolism is the rate by which the body
produces and consumes energy and calories to support life.

Here is a list of items that will affect your metabolism;
frequency of meals, stress levels, diet plans, activity, and
the amount of muscle tissue your body has.

Here are 10 home run tips that will boost your metabolism.

1. Build up lean body mass. It is only natural that
metabolism decreases with age, but it is possible to counter
the effects. The amount of muscle you have is a strong
determinant to the ability to burn calories and shed fat. So
it goes without saying that exercise is essential.

Build strength and resistance by working out at least twice
a week, preferably with weights. Do easy exercises between
workouts. Simple tasks such as walking the dog and using the
stairs instead of the elevator can burn off calories.

2. Consume breakfast daily. Many individuals do not consume
breakfast. Breakfast is the most important meal of the day.
Have you ever noticed, those individuals who consume
breakfast are thinner than those that don't? Metabolism
decreases considerably if you wait to eat later in the day.

3. Spicy food is a friend of metabolism and helps increase
its level.

4. Sleep more. According to research, people who do not get
enough sleep run a greater risk of gaining weight. Also,
muscles are regenerated during the last couple of hours of slumber.

5. Increase water intake. Water flushes out toxins produced
whenever the body burns fat. Majority of the body's
functions involves water, and lack of water causes their
operations to decrease.

6. Have smaller meals. Every 2 to 3 hours we need to consume
a meal, approximately 4 to 6 meals a day. Remember we are
increasing our metabolism so, think healthy meal, not junk
food.

7. Planning on skipping meals? Well don't! One of the
biggest concepts of individuals who are trying to lose
weight is to skip meals. Big mistake! Skipping meals slows
down your metabolism.

8. Meals need to be planned in detail. Occasional eating is
a mistake. Plan what, when, and serving size daily.

9. Green tea. Green tea is also a friend of metabolism.
Green tea boosts metabolism but contrary to coffee, it has
no undesirable side effects.

10. Whole grain, beans, fruits, and vegetables are great to
assist you on your weight loss adventure.

Achieving the desired body weight is never impossible if you
have the determination and patience needed. Remember that
eating right and working out are not just a passing fancy,
but a lifestyle.

Subscribe to my hype-free (http://www.fat-free-fast.com)
fitness newsletter and gain FREE immediate access to a 5-day
(http://www.fat-free-fast.com/index.html) total fitness
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Your Diet Delivered To Your Door - The Pure Package System

Came across this very cool and unique system where all your
meals - breakfast, lunch and supper - are prepared according
to your personalized needs and delivered to you everyday!
Had to shared this with you, check it out and let me know
what you think.


By Michelle Wells

The Pure Package diet delivery program offers an
incredibly easy way to eat the healthy meals you need!

You can enjoy delicious, freshly prepared, healthy meals and
snacks without having to shop for food, cook, count calories
or weigh portions anymore, because this diet delivery
program does all of that for you and delivers the food
directly to your door!

How much easier could it possibly get to attain your healthy
dietary goals?

The Pure Package was launched in 2003 from the home kitchen
of its founder, Jennifer Irvine. It has long outgrown those
humble beginnings and gone on to become an award winning company,
but still retains its standards of excellence and personal touch.

The Pure Package is an innovative diet delivery program
that delivers meals and snacks, enough for a whole day,
right to your front door (or other location of your
choosing) each morning before 6 am.

The foods are all expertly nutritionally balanced to contain
exactly the right amount of proteins, carbohydrates and
essential fats you need to meet your dietary program.

The foods are all ethically sourced and free from artificial
additives, preservatives or colorings. The Pure Package
doesn't use food that has been genetically modified. You will
love the tasty fresh fruits and vegetables that are bought
daily from the New Covent Garden Market, just a short two
minute walk from the Pure Package kitchen.

The team at Pure Package understands that we all want to eat
healthy meals, but we also want them to taste good!

The meals and snacks are all prepared by talented chefs who
produce an astonishing variety of delicious, tempting,
healthy food! The kitchens are of the highest restaurant
standards with five star hygienic practices.

The Pure Package is environmentally conscious and
responsible, using ethical ingredients, carbon neutral
deliveries, and 100% recyclable packaging.

What Types of Diet Delivery Programs are Available?

There are seven types of diet programs available:

1. Weight Loss
2. Healthy Eating
3. Training Support
4. Pre and Post Baby
5. Skin and Ageing
6. Energy
7. Detox and Cleanse

When you get in touch with The Pure Package, either by phone
or online, their experts will help you to choose a program
specially designed to meet your specific health goals.

Special nutritional needs or food allergies are no problem!
Just let the team at Pure Package know, and your meals will
be adjusted accordingly.

How Does the Delivery System Work?

Each morning by 6am, a temperature controlled bag is
delivered to your door that contains all of your freshly
prepared meals and snacks for the day.

Breakfast, lunch and snacks are designed to be eaten cold,
and dinner meals should be warmed in the microwave.

At the end of the day, simply leave your empty bag on the
doorstep, and it will be exchanged for another full bag of
yummy food the following morning.

Its so easy! The ultimate luxury but healthy so you can enjoy
spoiling yourself without feeling guilty!

This diet delivery program offers an innovative new way to
eat the healthy meals you need!

Who Else Wants The (http://www.purepackage.com) Diet
Delivery Service From The Pure Package?

P.S. Unfortunately its only available in the U.K. at this time.
Anyone know of an equivalent in their country? Share it with us.