LEGEND Arnold Schwarzenegger

Arnold Schwarzenegger, "The Austrian Oak", was a bodybuilding prodigy who won the 1967 NABBA Amateur Mr. Universe title at the age of 20.

He went on to take the professional version of that championship in 1968, 1969 and 1970. Under the guidance and sponsorship of Joe Weider, he relocated to Santa Monica, California, in 1968 and within a year, became the most popular and charismatic bodybuilder in the sport. Arnold won the 1969 IFBB Mr. Universe and, in his IFBB Mr. Olympia debut that same year, placed second to Sergio Oliva, but Arnold never lost again.

He proceeded to dominate the IFBB Mr. Olympia with six consecutive wins, 1970 to 1975, before briefly retiring to pursue a film career. He was the focus of attention in the ground-breaking movie Pumping Iron, which documented the 1975 IFBB Mr. Olympia.

The film was released in 1977 and became a cult hit. In 1980, he returned to the contest stage to controversially win that year's IFBB Mr. Olympia in Sydney, Australia. After finally retiring, Arnold had other fields to plow, including movies, restaurants, investments, books, and heading the President's Council on Physical Fitness and Sport.

He became an America citizen in 1983 and, in 1986, married Maria Shriver, niece of slain president John F. Kennedy. In the early '90s, his film career took him to the heights of Hollywood, but Arnold also busied himself with charitable undertakings, such as the Special Olympics and many inner-city projects.

His umbilical link with bodybuilding remains through his Arnold Fitness Expo, held annually the first week of March in Columbus, Ohio. It is true to say that no other bodybuilder took the sport to a wider audience that the seven-time IFBB Mr. Olympia. Arnold is without a doubt the most famous bodybuilder ever

BIG RONNIE COLEMAN.

Ronald Dean Coleman is an American bodybuilder and an eight-time Mr. Olympia title winner. He is known mainly as "Ronnie Coleman", and has won the Mr. Olympia contest every year from 1998 to 2005. Coleman is an affiliate of the International Federation of Bodybuilders (IFBB) and is signed to an endorsement contract with BSN. Alongside his eight Olympia wins as a professional bodybuilder, Coleman holds the record for most wins as an IFBB professional with 25 wins. He broke the previous record (held by Vince Taylor at 22 wins) in Moscow on November 5th, 2004. Coleman graduated Cum Laude from Grambling State University (GSU) in 1989 with a degree in accounting. While attending Coleman also played football with the GSU Tigers under famous coach Eddie Robinson.

After graduation, Coleman became a police officer. Coleman, who has won more professional titles than any other bodybuilder, supports the Inner City Games, an organization that California Governor Arnold Schwarzenegger co-founded in 1991. He was the recipient of the 2001 Admiral in the Texas Navy Certificate Award from Texas Governor Rick Perry for outstanding achievements in bodybuilding and the promotion of physical fitness. Coleman's training consists of simple compound movements with mostly free weights and some powerlifting; he rarely uses machines. He typically trains 6 days a week in the on-season. Ronnie Coleman's First Training Video features Coleman training after the 1997 Mr. Olympia contest.

The Unbelievable features Coleman's day-to-day activities in preparation for the 2000 Mr. Olympia competition. Some of the feats in this video include: 2x800lb deadlift, 12x200lb dumbbell flat bench press, 5x585lb front squat (free). The Cost of Redemption features Coleman's 800 lb (363 kg) squats, 2250 lb (1021 kg) leg press, 495 lb (225 kg) bench press and 75 lb (34 kg) arm curls. Preparation for the 2003 Mr. Olympia. On The Road features 101 minutes of workout action and 14 minutes of special features - Total running time 115 minutes. Filmed in Australia less than a week after the 2005 Mr. Olympia.



About RONNIE

Born: May 13, 1964

Birthplace: Monroe, Louisiana, USA

Residence: Texas, USA

Height: 5' 11"

Off Season Weight: 330 lbs

Competition Weight: 296 lbs

Arms: 24"

Thighs: 34"

Chest: 58"

BODYBUILDING LEGEND LEE HANEY'S PROFILE

ContestPlacePics?

1991 IFBB Olympia1st


1990 IFBB Olympia1st


1989 IFBB Olympia1st


1988 IFBB Olympia1st


1987 IFBB Olympia1st

1986 IFBB Olympia1st

1985 IFBB Olympia1st


1984 IFBB Olympia1st


1983 IFBB Grand Prix Las Vegas (Caesars)1st


1983 IFBB Grand Prix England2nd


1983 IFBB Grand Prix World2nd


1983 IFBB Grand Prix Sweden2nd


1983 IFBB Grand Prix Switzerland3rd


1983 IFBB Olympia3rd


1983 IFBB Night Of The Champions1st


1983 IFBB World Pro3rd

Participated in the following shows*

1982 IFBB World Amateur Championships1st

DARK RAGE FOR WILDTRAINING.

Exposed: The Secret Extreme Technique Used by Bodybuilding's Super Freaks to Trigger Blood Engorging, Vein Popping Muscle Pumps and Force Muscle Growth!

DARK RAGE introduces a new pump inducing technology that goes far beyond nitric oxide. Compounds called Erythropoietin Stimulating Agents (ESAs) are being used by bodybuilding's elite to induce muscle pumps and muscle growth far beyond nitric oxide or anything else ever used. These controversial ESAs have been a closely guarded secret of the bodybuilding underground because they really cross the line and push physiological limits to the edge. DARK RAGE is an ESA that blows the cover on this closely guarded secret. Bodybuilders everywhere are reporting the most amazing pumps and gains in rock hard muscle ever.

What makes DARK RAGE's pump so immense is its ability to stimulate the release of a powerful hormone, erythropoietin (EPO), which increases red blood cell production and blood volume. The truth is that a pump is the result of delivering more blood to muscle tissue, so while the use of Nitric Oxide stimulating ingredients like AAKG and Arginine are somewhat effective by causing vasodilation, they do NOT increase blood volume. DARK Rage's dual EPO-NO action causes what scientists call "hemodynamic blood plasma vasodilation". What this means is a larger supply of EPO induced blood is simultaneously being transported through nitric oxide induced vasodilated veins and capillaries to muscle tissue. This increased blood supply not only increases the size and effects of the muscle pump, but it also has a profound anabolic muscle building effect as it engorges your muscle tissue with DARK RAGE's other active ingredients like creatine, beta-alanine, BCAAs, AAKG, Arginine and many more. Furthermore, increased blood supply also means increased oxygen supply, so it will enhance muscle performance and delay muscle fatigue.

The Bottom Line is Nitric Oxide Isn't Enough... To Build More Muscle and Better Pumps,
You Need to Build More Blood with Dark Rage's EPO Technology!!
EPO's Effects on Muscle Growth

EPO receptors are found in skeletal muscle, activation of the EPO receptor in muscle stimulates the activator of a protein called STAT5; STAT5 also activates the PI3 kinase-Akt signaling pathway, which is believed to result in activation of AKT and p70s6K, which in turn plays a role in protein synthesis. This pathway has been suggested to be critical in regulation of skeletal muscle hypertrophy. On the basis of the above findings it appears plausible that EPO receptor activation may contribute in regulating skeletal muscle fiber growth.

"I've never experienced anything like Dark Rage. I can push myself harder and heavier than
ever before and the pumps are incredible. I don't know what it is in Dark Rage that gets me so
amped up and pumped, but it freakin' works and every workout is insane!" - Victor Martinez

Get ready for a completely new workout experience as you feel the power of DARK RAGE!

In the development of DARK RAGE, MHP's research and development team set out to formulate a product that would improve in not only pumps, but also in energy, workout intensity, muscle power, muscle endurance, muscle growth and recovery. After extensive research and testing, MHP's R&D team accomplished their goal by customizing proprietary compounds to address all of the important physiological and psychological variables required for maximum workout intensity, power and endurance. These customized proprietary compounds are precisely formulated and synergistically balanced to elicit extremely powerful effects and prime your body and mind for the ultimate workout experience

The Research and Development behind this Next Generation Pre-workout Formula!

DARK RAGE's Proprietary Pump and Total Performance Complex: DARK RAGE represents the new standard of what you need and expect from a pre-workout formula. The days of using only nitric oxide to induce a pump and over looking other important physical and psychological variables that influence performance and muscle growth are over. If you're looking to take your workouts and muscle gains to a new level you will welcome DARK RAGE as your new pre-workout formula.

EPODROL�: EPO PLASMA RED BLOOD CELL STIMULATOR- a patent pending compound of clinically researched EPO co-factors designed to trigger the powerful hormone Erythropoietin to increase the production of red blood cells and increase plasma blood volume for far greater muscle pumps and vascularity. This increased blood volume in turn increases oxygen transport and the delivery of anabolic hormones and nutrients to muscle tissue, which has an immediate impact on muscle pumps, performance and stimulating muscle growth. EPODROL features EPO and red blood cell producing ingredients such as, Arachidonic Acid, Echinacea, Cobalt, Albumin, Iron and a matrix of essential vitamin and mineral blood building cofactors.

Albumin: An abundant blood protein. Albumins are important in regulating blood volume by maintaining the osmotic pressure of the blood compartment, which is involved in producing the "pump". Albumins also function as carriers of molecules of low water solubility, including lipid soluble hormones such as testosterone.

Arachidonic Acid: The EPO production stimulating effects of Arachidonic Acid are attributed to its involvement in the biochemical process leading to the actual production of EPO in the body. Arachidonic Acid is involved in many structural and biochemical functions. With respect to EPO production, Arachidonic Acid is the precursor molecule in the production of eicosanoids, which stimulates production of EPO. Additionally, research has reported anabolic muscle building effects of Arachidonic Acid.

Cobalt: Cobalt is another key research based EPO/red blood cells production stimulator, which is needed by humans in small amounts. It is also a necessary component of vitamin B12. In the research report titled "Blood Doping by Cobalt", researchers reported that cobalt is a naturally occurring element that enhances erythopoiesis and angiogenesis (growth of new blood vessels), resulting in increasing red blood cell concentration and circulation. The proposed mechanisms of action include more efficient transcription of the erythropoietin gene.

Echinacea: Echinacea stimulates production of erythroid (red blood cell) growth factors, induces erythropoiesis, and increases the oxygen-transport capacity of the blood, in addition to its role in beneficially stimulating the immune system. The blood building and improved oxygen carrying capacity effects of taking standardized Echinacea supplements was reported in a recent study using male subjects. This research, along with other research studies suggest that use of Echinacea containing supplements increased EPO, interleukin-3 (IL-3), red blood cell count, increased the number and size of red blood cells and increased maximal oxygen consumption VO2max.

Iron: Iron is a part of all cells and has many functions in our bodies. Related to the bloodstream, iron (as part of the protein hemoglobin) carries oxygen from our lungs to the tissues throughout our bodies. Having too little hemoglobin is called anemia. Iron also helps our muscles store and use oxygen. Also, iron is a part of many enzymes and is used in many cell functions. Enzymes help our bodies digest foods and also help with many other important reactions that occur within our bodies.

Nattokinase: A naturally produced enzyme that exhibits fibrinolytic activity, which helps promotes good blood flow. A primary mode of action is through the ability of nattokinase to dissolve the tiny fibrin fibers that can hold blood cells together. This fibrinolytic activity helps to support healthy blood flow by keeping red blood cells from clotting together, thereby allowing red blood cells to carry more oxygen to the exercising muscles and clear away carbon dioxide metabolic waste product.

Portulaca oleracea: Contains high concentrations flavones that may improve the expression level of EPO and accelerate the generation of erythrocytes and hemoglobin.

HEMASTEM�: HEMATOPOIETIC STEM CELLS STIMULATOR- Studies suggest, This ultimate innovation contains ingredients that stimulate the production of the stem cells, which are the precursor cells that are activated by EPO to develop into full fledged red blood cells. HemaSTEM makes the EPO simulating effects of DARK RAGE even more effective in boosting red blood cells and increasing blood volume for extreme vascular expansion and muscle pumps. HemaSTEM features stem cell stimulating ingredients such as, Cyanophyta, Angelica, Ginkgo, Anthocyanins, Polyphenols, and essential vitamin and mineral nutrients.

The HEMASTEM proprietary combination of nutrients and botanical factors work together to provide the nutritional support to stimulate production and longevity of the vital precursor stem cells that are used to create an effective supply of red blood cells. As the longevity of red blood cells is only a few to several weeks, it is important to provide nutritional factors to ensure a constant supply of precursor cells. Moreover, the HEMASTEM bioactives help to protect precursor cell population to increase the reserve of these important cells, and also protect the mature red blood cells in the bloodstream to prolong their longevity. Additional related benefits from the multi-bioactive functioning include improved blood flow and increased antioxidant protection, which further enhances red blood cell production and function in the bloodstream, in addition to circulatory system health.

VASOSHOCK-NO�: NITRIC OXIDE (NO) MASS PUMP INFUSION- An advanced nitric oxide complex with Hemafolate designed to override NO agonist and push NO beyond normal physiological levels for greater vasodilation. This proprietary blend of compounds promotes maximally effective nitric oxide (NO) induced vasodilation and muscle pumps through a series of complex NO producing bio-chemical pathway synergists. This extra vascular expansion is critical to improve blood viscosity to support DARK RAGE's increased blood volume and enhance blood flow rate for maximum muscle pumps. VasoSHOCK-NO features NO elevating ingredients, such as the special multi-arginine complex (AAKG, Di-Arginine Malate, L-Arginine, Arginine Ethyl Ester), Citrulline, Gynostemma, Pycnogenol, Cnidium, Icarin and Hemafolate.

Multi-Arginine Complex: L-Arginine Alpha Keto Glutarate, DiArginine Malate, L-Arginine, L-Arginine Ethyl Ester to provide multiphasic supply of bioeffective Arginine, which is the key amino acid that is used to make nitric oxide in your body, which causes blood vessel vasodilation. The Multi-Arginine Complex ensures fast, complete and sustained multiphasic absorption of the bioeffective arginine molecule provided in free form and special complexes with Alpha Keto Glutarate, Malate and Ethyl Ester for maximum NO producing results.

L-Citrulline: Like Arginine, Citrulline is used by the body to produce nitric oxide. Inclusion of Citrulline is a way of saturating the nitric oxide production pathways to ensure peak nitric oxide production and promote extremely high levels of vasodilation and super-pumps.

Gynostemma pentaphyllum: Gypenosides extracted from Gynostemma pentaphyllum have been shown to elicit vasorelaxation and vasodilation through the direct release of endothelium-derived nitric oxide. The stimulation of NO production is vital to achieving and sustaining high levels of pump producing NO levels.

Cnidium Monnier: Modern research discovered that a primary physiological function was to increase the release of Nitric Oxide, promoting vasodilation.

Pycnogenol: Studies suggest that there may be many health benefits from taking pycnogenol supplements, in particular benefits to the circulatory system. Recent clinical trials have indicated that exercise training is associated with a sustained and systemic increase in the capacity for endothelial nitric oxide production. Pycnogenol� stimulates the enzyme "endothelial nitric oxide synthase" (eNOS) for enhanced generation of NO from the precursor molecule L-arginine. This causes relaxation of the blood vessels and improves blood flow. Pycnogenol� dose-dependently increased the arterial diameter up to 78.4% of the maximum possible relaxation. Two clinical studies suggest that Pycnogenol� may cause vasodilation and consequently improve blood micro-circulation.

Application of specific sensors to the skin of the legs demonstrated an increased presence of oxygen and decreased carbon dioxide after consumption of Pycnogenol� over a period of six weeks. This finding suggests that Pycnogenol� supports lasting anaerobic muscle activity during any kind of physical exercise



Hemafolate is a proprietary combination of folic acid and 5-formyl-tetrahydrofolate designed to optimize NO production and duration in the bloodstream (the pump-optimizer):

Folate: Essential vitamin that stimulates the hematopoietic system and is required for red blood cell production. Folate also has beneficial effects on endothelial function, as measured with the use of flow-mediated dilation (FMD). Folic acid may improve endothelial function and increased flow-mediated dilation. Folate also lowers homocysteine levels, which is beneficial because a high level of homocysteine impairs cardiovascular function and blood flow. Furthermore, folic acid may be involved in the regeneration of tetrahydrobiopterin, which enhances nitric oxide synthase function and maximizes nitric oxide production.

5-formyl-tetahydrofolate (5FT) is an amazingly powerful bioactive compound that has the unique ability to maximize the conversion of arginine to NO by augmenting all of the co-factors involved in arginine's conversion to Nitric Oxide within the series of complex biochemical pathways. While arginine is the primary precursor used by the body to produce Nitric Oxide, there are many interactions along the Nitric Oxide synthesis pathway which influences Nitric Oxide production; both positive (NOS-Nitric Oxide Synthase) and negative or inhibitory factors (ADMA-asymmetric dimethylarginine and SOA-super oxide anion). 5FT actually increases the amount of arginine that converts into Nitric Oxide by stopping negative factors, such as ADMA and SOA dead in their tracks, which greatly optimizes critical nitric oxide production biochemical pathways. Then, 5FT "kicks-in" to directly increase NOS-Nitric Oxide Synthase activity, which greatly boosts the production of Nitric Oxide, resulting in greater vasodilation and extreme muscle pumps.

MYOVOL-ATP�: ADVANCED MULTI-PHASE CREATINE TRANSPORT AND CELL VOLUMIZING MATRIX- This cutting-edge matrix works synergistically to accelerate creatine transport directly into working muscle tissue, along with delivery of vital metabolic cofactors to produce extreme muscle bioenergetics for increased strength and muscle fiber enlargement. MyoVOL-ATP features cell volumizing and bio-energetic boosting ingredients, such as Glucose Bound Creatine Gluconate, Creatinol-O-Phosphate, MicroTein sustained release creatine, Glycocyamine, GuaniPro guanidine propionic acid and TMG.

Glucose Bound Creatine Gluconate:This specialized Glucose Bound Creatine Gluconate maximizes the uptake of creatine into the body, facilitates fast delivery of creatine to muscle cells and optimizes the utilization by muscle fibers. The glucose moiety provides for insulin receptor uptake stimulation to ensure maximum responsiveness by muscle tissues for increasing creatine uptake speed and rapid muscle tissue creatine saturation. This specialized form of glucose bound creatine therefore maximizes creatine's vital ergogenic role for producing tremendous cell volumizing effects, in addition to boosting anaerobic energy production for generating high-velocity muscle contractions for increased strength.

MicroTein Sustained Release Creatine: To sustain the Dark Rage induced strength power surge and muscle fiber volumizing effects, the specialized MicroTein Sustained Release Creatine ensures that a steady supply of creatine is supplied to muscles during workouts and after workouts for optimal ATP production and creatine uptake. The sustained release technology is critical because the body can only utilize 2 to 3 grams of immediate released creatine. This advanced sustained release creatine delivery works synergistically with the fast acting Glucose Bound Creatine Gluconate to help ignite the most incredible muscle pumps, from igniting maximum muscle fiber cell expansion working at the cellular level, while boosting strength producing energy production to produce more muscle building reps and sets.

Creatinol-O-Phosphate (COP): This is a muscle fiber bioenergetic performance enhancing compound. COP research suggests improved strength performance, via increased muscle fiber activation. Greater muscle fiber activation, results in increasing the muscle's ability to generate more force, which is required for strength and athletic performance. Research also suggests a reduction in potential fatigue-causing lactic acid levels via improved blood buffering. Research results further indicate greater muscle fiber activation, stimulating greater muscle strength-endurance. This provides important synergistic muscle bioenergetic, performance, growth and recovery with the specialized creatine substances contained in Dark Rage.

BetaEndur�: MUSCLE ENDURANCE BETA ALANINE/pH BUFFERING SYSTEM- A key factor for enhancing muscle strength and stimulating muscle growth is optimizing the anaerobic bio-energetic fast-twitch muscle fiber capacity to contract over and over again during heavy weight training. BetaBLAST contains an advanced muscle pH buffering system that actually helps you to fight off muscle fatigue so you can squeeze out more reps and pump even more anabolic blood into your muscles during your totally outrageous "overload" training sessions. BetaEndure features fatigue fighting and anti-catabolic ingredients such as, Beta Alanine, Citrate, Phosphate, Taurine and BCAAs.

Beta-Alanine: A key ingredient that boosts the body's naturally blood-buffering system via boosting carnosine levels. Carnosine is synthesized in the body from beta-alanine and is reported to have several biological functions including antioxidant activity, activation of myosin ATPase activity, enhance copper uptake and, of particular interest to athletes, buffering the pH of exercising muscle. Research suggests athletes using beta-alanine may have an increase in total work (exercise capacity) and may increase time to exhaustion (muscle endurance) attributed to the increased blood buffering capacity.

Branched-Chain Amino Acids: The branched-chain amino acids (BCAAs) are the essential amino acids isoleucine, leucine and valine. Together, these three amino acids make up about 35 percent of the amino acid content of muscle tissue. Each of these amino acids is also used by the body for energy, in addition to anabolic processes. Studies suggest that the BCAAs taken before exercise help to delay the onset of fatigue and increase physical and mental endurance and the capacity to endure intensive workouts. Some of the exercise related benefits observed in research studies include increased exercise endurance, reduction of exercise related fatigue, improved mental performance, increased energy levels, stimulation of protein synthesis, improved nitrogen balance, improved immune system function, increased lean body mass and Increased strength.

Taurine: This important amino acid plays vital roles in neuro-muscular functioning. Taurine is found in muscle tissues in high amounts and plays an important role in modulating the force of muscle contractions and electrolyte balance control. Via neural system tissues, taurine plays a vital role in igniting neuronal excitability needed to trigger powerful muscle contractions. An extra benefit of taurine includes its role in protecting muscle and nervous system tissues. Taurine is therefore included in Dark Rage due to its diverse and important functions to ensure adequate tissue levels for bouts of strenuous training.

PsychoRAGE�: EXTREME FOCUS AND ENERGY UP REGULATORS- get ready to experience an intense, energized workout as exclusive psychotropic factors, neuro-active compounds and energizers found in Dark Rage ignite extremely powerful neural system impulses. PsychoRAGE triggers an extreme state of euphoria and mental focus while stimulating the release of adrenaline to super-charge your workouts. PsychoRAGE features neuro-active ingredients, such as Glucuronolactone, Caffeine, 1-amino-2-phenylethane, Beta Methoxyphenylethylamine, Tyrosine, Hyperzine A, Vinpocetine, Theobromine and Yohimbe.

Beta-Methoxy PEA: Beta-Methoxy Phenethylamine freely enters the brain barrier and triggers a cascading release of norepinephrine, dopamine and serotonin and stimulates the mesolimbic reward pathway, causing euphoria and excitement. Beta-Methoxy PEA works in part by increasing noradrenaline (NA) release from sympathetic nerve terminals. As a sympathomimetic, Beta-Methoxy PEA acts to stimulate the sympathetic nervous system to release norepinephrine, or what is commonly called noradrenaline (NA), into the synaptic space. Beta-Methoxy PEA is the most effective form or PEA by virtue of its long half-life (stays active in the body longer) as well as its affinity to be better absorbed and permeate the blood/brain barrier. The beta "Methoxy" moiety on this compound protects it and allows for increased absorption across the blood brain barrier and deep penetration into the fatty tissues of the brain where it interacts with the adrenergic receptors to better stimulate noradrenaline release and elicit extreme euphoric "feel good' neuro-sensory effects. An additional noteworthy benefit of Beta-Methoxy PEA includes its ability to reduce body fat by promoting use of stored body fat for energy.

Caffeine: Caffeine plays a role as an important synergistic with Beta-Methoxy PEA in maintaining the elevated release of Noradrenaline, as well as the other variety of positive effects, notably boosting physical and mental performance. Caffeine use is associated with causing increased alertness and enhanced physical performance, and as a countermeasure to the effects of sleep deprivation. Studies suggest caffeine may have the following benefits related to boosting workout performance: increased alertness by stimulating the nervous system; increased lipolysis (boosting the use of fatty acids for energy); increased physical activity, and stimulation in thermogenic activity to burn more calories thereby increasing energy production and workout endurance.

Glucuronolactone: Scientists investigated the effects of glucuronlolactone, caffeine and taurine (all of which are contained in Dark Rage) on athletes. Researched measured the effects of this combination on plasma catecholamines, endurance time and other performance parameters. The researchers suggest that the glucoronolactone, caffeine and taurine taken in combination produce a positive effect on hormonal responses which lead to a higher level of workout performance, such as increasing the number of repetitions performed and the total volume of exercise.

As you can see, Dark Rage has set a new standard. Take your training to the next level with the next generation pre-workout formula�.Dark Rage

Albert Beckles pics, biography, contest history, and more! Learn about your favorite pro bodybuilder

VITAL STATS
Name: Albert Beckles

Nickname: Albert "Peak" Beckles

Born: July 14, 1930

Hair: Black

Eyes: Brown

Current Residence: North Hollywood, California


Competitive Record

1992 Niagara Falls Pro Invitational - IFBB, 8th

1992 Chicago Pro Invitational - IFBB, 16th

1991 San Jose Pro Invitational - IFBB, 5th

1991 Pittsburgh Pro Invitational - IFBB, 12th

1991 Olympia - IFBB, Didn't place

1991 Night of Champions - IFBB, 7th

1991 Niagara Falls Pro Invitational - IFBB, Winner

1991 Grand Prix Switzerland - IFBB, 8th

1991 Grand Prix Spain - IFBB, 9th

1991 Grand Prix Italy - IFBB, 8th

1991 Grand Prix Finland - IFBB, 9th

1991 Grand Prix England - IFBB, 7th

1991 Grand Prix Denmark - IFBB, 7th

1990 Night of Champions - IFBB, Didn't place

1990 Niagara Falls Pro Invitational - IFBB, 12th

1990 Houston Pro Invitational - IFBB, 11th

1990 Arnold Classic - IFBB, 9th

1989 World Pro Championships - IFBB, 4th

1989 Olympia - IFBB, 15th

1989 Night of Champions - IFBB, 8th

1989 Grand Prix US Pro - IFBB, 4th

1989 Grand Prix Sweden - IFBB, 9th

1989 Grand Prix Spain - IFBB, 10th

1989 Grand Prix Spain (2) - IFBB, 10th

1989 Grand Prix Melbourne - IFBB, 4th

1989 Grand Prix Holland - IFBB, 11th

1989 Grand Prix France - IFBB, 9th

1989 Grand Prix Finland - IFBB, 9th

1989 Grand Prix England - IFBB, 9th

1989 Arnold Classic - IFBB, 7th

1988 World Pro Championships - IFBB, 10th

1988 Olympia - IFBB, 15th

1988 Night of Champions - IFBB, 5th

1988 Grand Prix Spain - IFBB, 7th

1988 Grand Prix Spain (2) - IFBB, 8th

1988 Grand Prix Italy - IFBB, 8th

1988 Grand Prix Germany - IFBB, 8th

1988 Grand Prix France - IFBB, 11th

1988 Grand Prix England - IFBB, 7th

1988 Chicago Pro Invitational - IFBB, 4th

1987 World Pro Championships - IFBB, 3rd

1987 Olympia - IFBB, 7th

1987 Grand Prix Germany - IFBB, 4th

1987 Grand Prix Germany (2) - IFBB, 6th

1987 Grand Prix France - IFBB, 4th

1986 Olympia - IFBB, 4th

1985 Olympia - IFBB, 2nd

1985 Night of Champions - IFBB, Winner

1984 World Pro Championships - IFBB, Winner

1984 World Grand Prix - IFBB, Winner

1984 Olympia - IFBB, 4th

1984 Canada Pro Cup - IFBB, Winner

1983 Olympia - IFBB, 7th

1983 Night of Champions - IFBB, 3rd

1983 Grand Prix Switzerland - IFBB, 5th

1983 Grand Prix Sweden - IFBB, 5th

1983 Grand Prix Portland - IFBB, 4th

1983 Grand Prix Las Vegas - IFBB, 3rd

1983 Grand Prix England - IFBB, 5th

1982 World Pro Championships - IFBB, Winner

1982 Olympia - IFBB, 5th

1982 Night of Champions - IFBB, Winner

1982 Grand Prix Sweden - IFBB, 4th

1982 Grand Prix Belgium - IFBB, 2nd

1981 World Grand Prix - IFBB, 2nd

1981 Professional World Cup - IFBB, 6th

1981 Night of Champions - IFBB, 2nd

1981 Grand Prix World Cup - IFBB, 6th

1981 Grand Prix Wales - IFBB, 3rd

1981 Grand Prix New York - IFBB, 2nd

1981 Grand Prix New England - IFBB, Winner

1981 Grand Prix Massachusets - IFBB, 2nd

1981 Grand Prix Louisiana - IFBB, 2nd

1981 Grand Prix California - IFBB, 4th

1981 Grand Prix Belgium - IFBB, 2nd

1981 Canada Pro Cup - IFBB, 2nd

1980 World Pro Championships - IFBB, 4th

1980 Universe - Pro - IFBB, 4th

1979 World Pro Championships - IFBB, 2nd

1979 Olympia - IFBB, LightWeight, 7th

1979 Grand Prix Pennsylvania - IFBB, 3rd

1979 Best in the World - IFBB, Professional, 3rd

1978 Olympia - IFBB, LightWeight, 8th

1977 Olympia - IFBB, Short, 4th

1977 Olympia - IFBB, 7th

1975 Universe - IFBB, Medium, 2nd

1975 Olympia - IFBB, LightWeight, 3rd

1973 Universe - IFBB, Medium, 1st

1973 Mr Europe - IFBB, Medium, 1st

1973 Mr Europe - IFBB, Overall Winner

1971 Universe - NABBA, Medium, 1st

1971 Universe - IFBB, Medium, 1st

1971 Universe - IFBB, Overall Winner

1971 Mr World - AAU, Most Muscular, 1st

1971 Mr World - AAU, Medium, 1st

1971 Mr World - AAU, Winner

1971 Mr Britain - NABBA, Winner

1970 Universe - NABBA, Medium, 2nd

1970 Mr Europe, Medium, 1st

1970 Mr Europe, Overall Winner

1970 Mr Britain - NABBA, Winner

1969 Universe - NABBA, Medium, 3rd

1969 Mr World - IFBB, Medium, 2nd

1969 Mr Britain - NABBA, 2nd

1968 Mr Britain - NABBA, 2nd

1967 Universe - NABBA, Medium, 1st

1967 Mr Britain - NABBA, 3rd

1966 Universe - NABBA, Medium, 6th

1965 Universe - NABBA, Medium, 3rd

1965 Mr Britain - NABBA, 5th



Albert Beckles


For how popular Albert Beckles is there is surprisingly little information on him. He is still active in the bodybuilding world, judging IFBB shows. He has had a long successful career and his name will go down in bodybuilding history along with Sergio Oliva and Arnold Schwarzenegger.

He has been on the covers of Iron Man, Muscle Up, and Muscle Mag International. He has been featured in Iron Man, Muscle Up, MuscleMag International, Muscle Digest, and Flex. One surprising tidbit of information is that Albert Beckles has had such a successful career while being a vegetarian!

THE ITALIAN STALLION SLY WEIGHT TRIANING ROUTINE

On Mondays, Wednesdays and Fridays he splits his training into two sessions per day as follows:

Stallone’s Morning Training:
Chest, back and abs workouts, including bench presses, lateral pull downs and crunches.

Stallone’s Afternoon Training:
Shoulders, arms and more abs, including military presses, lateral raises, bicep curls and tricep extensions, and more crunches and leg raises.

On Tuesdays, Thursdays and Saturdays Stallone also trained morning and afternoon.

Stallone’s Morning Training:
Calves and thighs, including calf raises and squats.

Afternoon Training:
Rear deltoids, traps and more abs, including rear deltoid / bent-over rows, shoulder presses, upright rows and more crunches.

Stallone’s routine was a very intensive six days per week with a double split, which is the style of weight training that professional bodybuilders use when competing – not surprising, seeing that he employed a professional bodybuilder to guide him.

Sly followed a standard 8-12 repetition with 3-4 sets pattern. He did 3 to 4 exercises per body part. Each day he varied the exercises using instinctive training, to keep the muscles form falling into a routine, and ensuring a plateau was not reached too soon. He also exercised his abs furiously, with abdominal routines daily.


Sylvester Stallone’s Ab Training
Sly Stallone’s abdominal workout consisted of a total of 1000 repetitions, by training four different areas with combinations of sit-ups, leg raises, side leg raises and side bends. Often 50 reps of each exercise would be done for each 5 sets, i.e. 5 sets of 200 exercises. This was old school circuit training done to the extreme, which any military training instructor / drill sergeant would be proud of.

Sylvester Stallone Training Mentality
Sylvester Stallone learned how to train like a professional with the help of Franco Columbu, and he built on these training routines throughout his career to build himself up into one of Hollywood’s greatest action heroes. Sylvester Stallone’s is certainly one of the 20th Century’s great action heroes, and by following his workouts and nutrition advice, you too can sculpt the body of an action hero.

In 2002 he brought out a book on fitness and weight training, called Sly Moves. Here is one readers review of the book:

“I am a fitness instructor and a huge “rocky” fan and wanted to see what sly recommended in his training guide. As expected we get the usual, “exercise changed my life” comments and a few really interesting insights from the man who was once named “body of the 80’s”.
The book itself is excellent reading, with good exercises. Even the diet is humane, with none of the “egg-whites only” expected from a Hollywood star, and he even recommends seeing a trainer before beginning the exercises shown. All in all, thoroughly worth buying, please write more SLY!”

Sly Moves: My Proven Program to Lose Weight, Build Strength, Gain Will Power, and Live your Dream, By Sylvester Stallone

Stallone’s Fitness Book:

SYLVESTER STALLONE'S DIET.

Fancy yourself as a lean, slim-hipped, red hot Latin lover? Try Sylvester Stallone’s anti-ageing, high energy, vegetarian diet. Sly lost 7 pounds (3.2kg) in just 2 weeks on the diet, without feeling hungry. You may lose even more than this, depending on your starting weight and lifestyle.

Girls can follow the diet too, but cut out the treats and drink, only half the alcohol allowance!
DAILY ALLOWANCES: 1/2 pt skimmed milk for your tea and coffee, unlimited water and mineral water, 2 glasses dry wine OR 1 beer or lager. Calories: 300.

Now choose ONE Breakfast, ONE Lunch, ONE Supper, and THREE high-energy treats every day.

BREAKFASTS (200 Cals):

Fresh fruit salad: chop 1 banana, 1 apple, 2 kiwi fruit, 1 large slice of melon, 1 orange and top with 2 tbs natural yogurt.

Muelsi: 1-1/2 oz unsweetened muesli with milk from allowance, 1 apple or pear

Wholemeal Toast: 2 slices wholemeal toast topped with grilled tomatoes and 1/2 oz grated low-fat cheese.

LUNCHES (300 Cals):

Rocky Pasta Specials: 4oz any wholemeal pasta, topped with one of the following sauces: 4 oz mushrooms poached in 1 can low-cal mushroom soup, with l/2oz grated low-fat cheese; 1 large can tomatoes, herbs, garlic, topped with 2 tbs sour cream and chopped chives; 1 small (5oz) can baked beans, pinch of curry powder, chopped tomatoes, 1 tbs yogurt. ADD large, mixed salad with lemon juice dressing.
Rambo Sandwiches: Make triple-decker sarnies using 3 small slices wholemeal bread with a choice of fillings from this list: chopped tomato, onion and parsley, 1oz grated low fat-cheese mixed with 1 tsp tomato sauce; sweetcorn and 1 tsp sweet pickle; 1 tbs baked beans with cucumber and lettuce; 2 tsps peanut butter. There is a lot of energy in peanut butter, so go easy.

SUPPERS (400 Cals):

Stallone Macaroni: small can (7oz) macaroni cheese, grilled tomatoes, 1 slice wholemeal toast, large mixed salad, 1 banana.

Sly’s Tofu Treat: stir-fry chopped carrot, parsnip, swede, and onion in a little oil with 1/2 tsp ground ginger until tender. Add 4oz tofu, cut into small squares, squeeze of orange juice and 2 tbs drained kidney beans. Heat through for 5 minutes and serve with a large mixed salad and crusty roll.

Italian Aubergine Bake: cut one large or two small aubergines in thick slices. Place in an oven proof dish, in layers, with tinned tomatoes, herbs, 1oz grated low-fat cheese. Top with a layer of wholemeal breadcrumbs and bake in a moderate oven for about 30 minutes. Serve hot or cold with 1 tbs plain boiled rice, a large green salad and low-calorie fruit yogurt to follow.

Hollywood Veggie Feast: Chilled low-calorie tomato soup, wholemeal roll with a grilled vegetable/bean burger, broccoli, carrots, 1 tbs plain boiled rice, fruit salad with grapes, melon, and raspberries.

Potato Special: 10oz jacket potato, baked in microwave or oven, served with a large portion of vegetables and salad, and ONE of these toppings: small can (5oz) baked beans, 1oz grated low-fat cheese; small carton Eden Vale Reduced Calorie coleslaw, 1tsp mixed nuts; 2tbs sweetcorn mixed with 1 egg scrambled in a little milk from allowance. ADD: 1 carton Fromage Frais.


Daily Treats Options (100 Cals each): A few small treats are allowed, but do not make it a habit. Never go over the limit, and try to go a few days a week without any treats if the weight is not coming off.

1 large banana;
1 wholemeal salad roll;
1 large digestive biscuit;
2 wine gums;
1oz jelly babies;
2oz your favourite ice cream.
Do not be fooled into thinking that this is what Sly Stallone always ate. This is just a slimming diet that he used early in his career. To build muscle, more protein is required. If you are struggling to lose weight, reduce the high Gi items, such as the baked potato and boiled rice, and eat more leafy green salads.

HOW TO GET MUSCULAR WITHOUT STEROIDS.

Anabolic-androgenic steroids are man-made substances related to male sex hormones. 'Anabolic' refers to muscle-building, and 'androgenic' refers to increased masculine characteristics. Steroids refer to the class of drugs.

Many athlete's abuse anabolic steroids in an attempt to improve their performance and/or stamina. They fail to take into account what the consequences maybe or possibly they just have an 'it can't happen to me mentality'.

There are many side effects from abusing anabolic steroids, the major one's being cancer and liver tumors, jaundice, fluid retention, high blood pressure, increases in LDL (bad cholesterol), and decreases in HDL (good cholesterol). Other side effects may include such things as kidney tumors, severe acne, and trembling.

Obviously the risks just aren't worth it and really are unnecessary.

You have probably noticed some people's reaction when seeing a well defined body builder either on television or even at their local gym, their first reaction is 'they must be using steroids', well to tell you the truth most of the time it's just not true. Many great bodybuilders such as Vince DelMonte for example do not use steroids or any supplements and they have built great muscular bodies.

So 'how do I build muscle without steroids?', well the answer is by following a sensible nutritional and muscle building program.

You need to concentrate on exercises that develop both your power and muscle mass. Squatting and Deadlifting are considered two of the most important exercises as they work out 75% of your whole muscle system.

Squats and Deadlifts affect your growth hormones forcing them to release huge amounts of these hormones which in turn leads to faster and larger muscle growth throughout the body. This all tends to transfer to the rest of the body increasing overall strength and resulting in bigger muscles.

Compound Exercises

Try to stick to compound exercises such as squats, deadlifts, bench presses, chin ups, overhead presses etc. Don't just concentrate on your arm or leg muscles as this will not build up your overall muscular system.

Rest Periods

The first thing you need to do is get yourself a stopwatch as these are invaluable to the muscle builder as they allow him to measure his rest periods so that he can get a consistent result. In other words make sure you are consistent with your rest periods as this can seriously affect your overall results.

Generally, the closer you lift to your one rep max, the longer your rest period needs to be and the higher the number of reps, the shorter your rest period. This is a vitally important matter, which is often overlooked, yet will determine whether you create the right training response.

For example, if you are training for maximum strength which will require at least 3-5 minutes rest between sets and you are only taking 1 or 2 minutes, you are not giving your nervous system a true workout. If you are training to increase your muscle size which requires shorter 30-90 second style recoveries but are gazing at the pretty girl on the treadmill, letting your rest periods deviate from these times, you are not giving your metabolic system an honest workout.

Remember if you don't monitor your rest periods you won't be able to tell if you have truly improved or not. One time you may be giving yourself a longer rest period between, for example bench presses, so that where last week you could lift maybe 125 pounds for 3 sets of ten and this week you can lift 135 pounds for 3 sets of ten you may be able to lift a greater weight for a longer period of time than last week but you have not taken into account that you had a longer rest period between lifts.

Start using these techniques and you will show vast improvement and begin to build hard dense muscle throughout your body

HIGHT PROTEIN DIET WITH RESISTANCE TRAINING.

High-protein diets have become a popular way to lose weight because emerging research has hinted that protein may be able to satisfy hunger better than either fats or carbohydrates.

What Studies Show
Participants in a study published in the American Journal of Clinical Nutrition reported greater satisfaction, less hunger, and weight loss when fat was reduced to 20% of the total calories in their diets, protein was increased to 30%, and carbs accounted for 50%. The study participants ate some 441 fewer calories a day when they followed this high-protein diet and regulated their own calorie intake.

Another study, reported in the Journal of Nutrition, showed that a high-protein diet combined with exercise enhanced weight and fat loss and improved blood fat levels. Researchers suggest that higher-protein diets help people better control their appetites and calorie intake.

Diets higher in protein and moderate in carbs, along with a lifestyle of regular exercise are often purported by experts to reduce blood fats and maintain lean tissue while burning fat for fuel without dieters being sidetracked with constant hunger.

Researchers don't understand exactly how protein works to turn down appetite. They surmise that it may be because a high-protein diet causes the brain to receive lower levels of appetite-stimulating hormones. It may be due to eating fewer carbs and/or the specific protein effect on hunger hormones and brain chemistry.

More research is needed before experts can make sweeping recommendations that people boost the protein in their diets, according to the American Dietetic Association.

How Much Do You Need?
We need protein at all stages of life, for a variety of bodily functions. It's the major component of all cells, including muscle and bone. It's needed for growth, development, and immunity to fight off infections and protect the body.

The Institute of Health's Dietary Reference Intake (DRI) recommendations allow for a wide range of protein intake - anywhere from 10% to 35% of total calories - for normal, healthy adults. For example, on an 1,800 calorie diet, you could safely consume anywhere from 45 grams (that's 10% of calories) to 218 grams (35%) of protein per day.

However, the Recommended Dietary Allowance (RDA) for protein is 56 grams a day for men and 46 grams a day for women. Most Americans have no problem getting this much, but would struggle to take in enough protein to make up 35% of their calories.

That said, is it possible to eat too much protein? There are no dangers associated with higher intakes of protein - unless you have kidney disease.

To get the potential weight loss benefit, experts advise aiming for around 120 grams of protein a day. If you want to increase your protein intake, do it slowly over the course of a week.

To be on the safe side, check with your doctor before adding large amounts of protein to your diet.

Controlling Your Appetite
In theory, losing weight is quite simple - just eat less and exercise more - but of course, putting it into practice can be complicated. Finding a diet with the right combination of nutrients, that you enjoy, and works with your lifestyle is a very individual process.

Some people fare better on a high-carbohydrate, diet whereas others are hungry all the time on the same diet.

And of course, if you're hungry all the time, eating fewer calories will be challenging.

For better appetite control, try dividing your daily calories into smaller meals or snacks and enjoying as many of them as possible early in the day, with dinner being the last meal.

Research suggests eating four to five small meals or snacks per day to control appetite and weight.

And as long as you stay within the recommended limits, you can try adding some protein to your diet.

The Best Protein Sources
Protein is important but so are carbohydrates, fats, and total calories.

For a higher protein diet, include lean and low-fat sources of protein at every meal as part of a calorie-controlled diet. You should also stock up on 'smart carbs' such as fruits, vegetables, and whole grains, along with healthy fats like nuts, seeds, olives, oils, fish, and avocado.

Not all protein is created equal. Be sure to look for protein sources that are nutrient-rich and lower in fat and calories, such as lean meats, beans, soy, and low-fat dairy.

Here are some good sources of protein, as listed by the U.S. Department of Agriculture:

Food
Protein grams

1 ounce meat, fish, poultry
7

1 large egg
6

4 ounces milk
4

4 ounces low-fat yogurt
6

4 ounces soy milk
5

3 ounces tofu, firm
13

1 ounce cheese
7

1/2 cup low-fat cottage cheese
14

1/2 cup cooked kidney beans
7

1/2 cup lentils
9

1 ounce nuts
7

2 tablespoons peanut butter
8

1/2 cup vegetables
2

1 slice bread
2

1/2 cup of most grains/pastas
2




8 Ways to Pump Up the Protein
If you'd like to start including more lean protein in your daily diet, try these eight simple tips:

Take yogurt with you to the gym and enjoy it as a post-workout booster.
Make your breakfast oatmeal with milk instead of water.
Snack on fat-free mozzarella cheese.
Use a whole cup of milk on your cereal.
Try smoked salmon or one of the new lean sausages for breakfast.
Take along a hard-boiled egg for an easy snack.
Munch on edamame beans at meals and snacks.
Choose round or tenderloin cuts of meat.

LOSE WEIGHT WHILE PLAYING SOCCER.

i personally enjoy playing soccer.but due to a lot of work i was literally forced to squit playing. the most popular game on the planet - football. Yes, football is the name of the game, not soccer, and who can deny the aesthetics of a beautifully curled free kick or a nutmegged goalkeeper. Ronaldo, Beckham, Drogba, Kaka. These are all world famous names, players with world class skills that are surely worth aspiring to.

It is certainly prudent to encourage anyone who wants to take up soccer as part of a continuing weight loss program. Exercise is a vital component of losing weight, and you get plenty of it playing soccer, plus you have the bonus of being involved in the world's most popular game.

In the words of the late, great Bill Shankly (manager of Liverpool FC) "Some people believe football is a matter of life and death. I'm very disappointed with that attitude. I can assure you it is much, much more important than that."

The energy burned while playing football can vary depending on the intensity of the activity. As a guide, if you weigh 155 pounds, you will burn approximately 500 calories per hour while playing on a casual basis, or 700 calories per hour if playing a true competitive match.

As you can see soccer is a serious calorie burner but don't underestimate the level of fitness required to play soccer for a continuous hour.

Competitive games are 90 minutes with only a 15-minute break in the middle, soccer players are among some of the finest athletes in the world, often covering up to 10 km during the course of a game, the vast majority of that distance covered at pace.

If you are going to play soccer solely as part of an effort to slim down, you should have a contingency plan. You don't want to slim down just for a short while and then put it all back on again do you? Which is exactly what will happen if you stop playing football.

Even the pros don't play all year round, so you should have an idea what you are going to do once you stop playing soccer. Walking, running, cycling, swimming - something!

If you want permanent weight loss, then you need to incorporate exercise permanently into your lifestyle. The real secret is not what exercise you do, but how often you do it.

Like many sports, soccer can played in your backyard on a recreational basis or at a more formal competitive level on a full-sized pitch with 11 players on each side. It is a great family game which can be played at all levels by both genders of all ages, so get out the soccer ball and start practicing!

WANNA EXPERIENCE A BOXER TRAINING REGIME? WELL GET YOUR BOXINGGLOVES ON.

One of the most physically demanding sports in the world, boxing necessitates a varied training regime, which allows the boxer to build up the fitness, techniques, agility, footwork and coordination required in the ring.

Shadowboxing
Shadowboxing is a common part of a boxer’s training regime, allowing the boxer to prepare their muscles at the beginning of a training session before they engage in more intensive forms of exercise. In shadowboxing the boxer does not require a partner but works on their own, often visualising a specific partner as a way of mentally preparing for a future fight.

Instead of practicing in the ring, the boxer works in front of a mirror, throwing punches in front of them as a way of getting into a fighting rhythm and identifying techniques to be worked on during the rest of the session. There are two different styles of shadowboxing: the long method and the short method. Using the long method, the boxer practices jabs and straight shots shuffling their feet to rock their body backwards and forwards. Alternatively, the short method is a way of practicing close body shots, with the boxer using a side-to-side motion to move the body from left to right in order to practice the technique of slipping short punches
BAG TRAINING

To learn how to throw jabs and punches and to improve anaerobic conditioning, boxers engage in bag training using various kinds of bags depending on the type of attack they are working on.

The double end bag - Anchored to the floor and ceiling by elastic materials, the double end bag is a light round bag, used to practice throwing accurate jabs and punches to a moving target.
The heavy bag - The largest of all the bags, the heavy bag is suspended by chains or thick ropes from a fixed point and is used for working on powerful punches and combination strikes.
The maize bag - Filled with maize, the boxer uses the maize bag for light punches in order to practice head motion as a way of avoiding an opponent’s attack.
The speed bag - The smallest type of bag, the speed bag is full of air and fixed at the top to a rebound platform. The aim of the speed bag is to allow the boxer to practice keeping their hands up in front of their face during a fight, as well as to improve coordination and speed.
The pedestal bag (also known as the tower bag) - Unlike the other types of bags, the pedestal bag is not suspended from the ceiling but stands on a weighted pedestal. Like the heavy bag it is used to practice powerful punches and, specifically, uppercut punches which aim at the opponent’s head and upper part of the body.
The body opponent bag - Shaped as a body, the body opponent bag is made of synthetic materials such as form and is usually fixed to a pedestal, allowing the boxer to practice punches on a simulated human opponent.
Sparring
Whilst the majority of a boxer’s training regime occurs outside of the ring, sparring is a necessary means to practice punches and defence techniques against an opponent as well as helping to build up the boxer’s fitness levels. The intention of sparring is not for a boxer to beat their opponent but instead two opponents work together on a routine which allows them to practice particular techniques.

In training, boxers use special gloves which have more padding than gloves used in competition, along with a head-guard, groin-guard and gum-shield in order to prevent risk of serious injury. An alternative form of sparring is known as body sparring which does not allow boxers to hit their opponent’s on their head

JUMP ROPE TRAINING.

JUMP ROPE TRAINING.
Jump rope training or skipping is a common part of a boxer’s training regime, used to improve agility, footwork, coordination, speed and endurance. For jump rope training, boxers use a rope of approximately 8-10 feet long, holding one end in each hand and jumping over the rope for several 3-minute ‘rounds’, in order to get used to the endurance required in each round of a fight. There are three main ways of using the jump rope for training:

Running in place - The easiest way to use the rope, this requires the boxer to run on the spot, moving the rope over their head and lifting their feet over the rope as it comes down in front of the body.
Double unders - A more advanced and strenuous way of using the rope, this requires the boxer to keep their feet together and jump with both feet at a time, jumping once for every two turns of the rope.
Criss cross - The criss cross can be applied to either of the above styles of using the jump rope, adding a more challenging dimension to the basic skipping steps. To perform the criss cross, the boxer is required to cross their arms (and the rope) as the rope passes down in front of the body, jumping through the loop that is formed and uncrossing the arms during the next rotation.
AEROBIC/ANAEROBIC EXERCISES
Like most sports, boxing is an aerobic sport requiring high levels of fitness and endurance, which means that a large part of the boxer’s training regime consists of aerobic and cardiovascular routines. Exercises such as sit ups, press ups, crunches, pull ups, squat thrusts and star jumps are a crucial part of training, helping the boxer build up the muscle and endurance required of them in the ring. Boxers usually complete several circuits of specified exercises at the end of a training regime in order to improve mobility, strength and stamina. Jogging and track races are also a good way of building up the aerobic energy demanded in the ring.

As well as requiring high levels of aerobic energy and endurance, the power and strength demanded in the ring requires the boxer to have high anaerobic energy levels. A good way to build up anaerobic energy is through plyometric exercises. Plyometric exercises utilise explosive bursts of energy and are used to improve the boxer’s muscle contractions and reaction times in order to allow them to respond quickly and powerfully to an opponent’s punch. Plyometric exercises include depth jumps, throws, short sprinting exercises and abdominal exercises using a medicine ball. Bag work can also be classified as a form of plyometric exercise because it uses the muscles powerfully for a short amount of time

LOSE WEIGHT FAST WITH A VEGETARIAN DIET.

Scarsdale Vegetarian Diet

VEGETABLES THAT ARE NOT PERMITTED on the SCARSDALE VEGETARIAN DIET :
Dry Beans (baked beans, lentilsm dry white beans, red kidney beans, lima beans, chick peas, black-eyed peas, etc; except soybeans, which are permitted in the Vegetarian diet), Sweet potatoes/Yams


SUBSTITUTE MEALS PERMITTED


Any day, for lunch or dinner, you may substitute a hot or cold vegetable plate, any vegetable you like-except for those not permitted.

Accompany vegetables with one baked potato sprinkled with salt and chives, if desired.
Or, 1/2 cup boiled rice may be substituted for potato.
Or, 1 slice protein bread, toasted with no-sugar jam or jelly, if desired
Or, you may have 4 oz. cooked soybeans instead (1 ounce uncooked)
On salads, you may use lemon or vinegar or other no-fat diet dressings.




BREAKFAST EVERY DAY:

1/2 grapefruit or other fruit in season
1 slice of protein bread, toasted, spread with no-sugar jam or jelly, if desired
Tea/coffee/herb tea (no sugar, cream or milk)



MONDAY

Lunch:

Watercress (or broccoli) soup
Baked potato with low-fat cottage cheese & chives OR 1 oz. uncooked/ 4 oz. cooked soybeans
6 halves of walnuts or pecans
Baked Apple
Tea/coffee/herb tea

Dinner:

2 slices cheese of your choice on lettuce
Ratatouille
Artichoke hearts (no oil), cucumbers, radishes
1 slice protein bread, toasted
Canteloupe or watermelon or sliced orange
Tea/coffee/herb tea



TUESDAY

Lunch:

Fruit Salad -as much as you wantany kind of fruit with lettuce, celery
1 slice of protein bread, toasted spread with no-sugar jam or jelly, if desired
Tea/coffee/herb tea

Dinner:

Acorn Squash with cooked apples
Hot or Cold Vegetables, cauliflower, carrots, tomatoes, all you want
4 olives
Tea/coffee/herb tea



WEDNESDAY

Lunch:

Cheese Stuffed Tomato
Broiled mushrooms, zucchini and carrots
1 slice of protein bread toasted
Tea/coffee/herb tea

Dinner:

Asparagus (or cauliflower, or broccoli) Au Gratin
Pineapples and Squash with nuts
Green salad and tomatoes
1 slice protein bread, toasted
Tea/coffee/herb tea



THURSDAY

Lunch:

Low-fat cottage cheese with sliced scallions, radishes, cucumbers
Olives
1 slice of protein bread toasted OR 1oz uncooked/4oz cooked soybeans
Apple
Tea/coffee/herb tea

Dinner:

Cooked Eggplant sprinkled with Parmesan Cheese and tomatoe sauce
Green salad with choice of Scarsdale Diet low-calorie dressings
Fresh fruit cup with squeeze of lemon or lime, minced mint leaves
Tea/coffee/herb tea



FRIDAY

Lunch:

Assorted cheese slices
Spinach
1 slice protein bread, toasted
Peach or pear
Tea/coffee/herb tea

Dinner:


Onion bouillion, with low-fat croutons
Stewed vegetables
No-sugar applesauce with 6 walnuts orpecans
Tea/coffee/herb tea



SATURDAY

Lunch:

Fruit salad, any kind, as much as you want, with low-fat pot cheese or cottage cheese, on lettuce or other greens
1 slice of protein bread, toasted
Tea/coffee/herb tea

Dinner:

Vegetable Cheese Casserole served with 1/2 cup no-sugar applesauce sprinkled with 1 tablespoon raisins
Sliced Tomato and lettuce with vinegar and lemon dressing or no-fat diet dressing
Tea/coffee/herb tea



SUNDAY

Lunch:

Cheese Stuffed tomato
Boiled or mashed potato (no butter) with 1 tablespoon low-fat sour cream and chives OR 1 oz uncooked/ 4 oz cooked soybeans
Stewed fruit; use sugar substitute if desired
Tea/coffee/herb tea

Dinner:

VegetarianChow mein on rice
Salad of lettuce, sliced tomatoes
Sliced pineapple or pineapple chunks ( if canned, packed in its own juice or water- not sugar sweetened syrup)
Tea/coffee/herb tea




SCARSDALE MEDICAL DIET- SUBSTITUTE LUNCH

for any lunch, any day, on the Scarsdale Vegetarian Diet you can eat:

1/2 cup low-fatpot cheese or cottage cheese
Sliced fruit, all you want
One tablespoon of low-fat sour cream topping or mixed with the fruit
6 halves of walnuts or pecans, chopped and mixed with or sprinkled over the fruit
Coffee/tea/no-sugar diet soda of any flavor

REPEAT THE DAILY MENUS for your second week on the Scarsdale Vegetarian Diet

AFTER YOUR TWO WEEKS on the Scarsdale Vegetarian Diet, if you still want to lose more pounds to get down to your desired weight go on two weeks of Keep-Trim Eating, as outlined in The Scarsdale Medical Diet book (available at libraries and bookstores). Following that period, return to two more weeks on the vegetarian diet.

FEMALE WEIGT TRAINING ,THE TRUTH BEHIND THE MYTH

The pervasive myth causing women to forever swear off weight training is the belief that lifting weights causes bulging muscles. The reality? Women simply do not have enough of the hormones that allow for increased muscle mass. In fact, women have ten to thirty times less of those essential hormones than their male counterparts. Unlike most men, women who seek to gain muscle mass certainly do not have an easy time accomplishing this goal. It takes serious dedication, a scientifically engineered diet, a technically precise weight training schedule, rigorous dietary supplementation, and for some, chemical enhancement.

The truth is that muscle mass does not suddenly appear because you dare to lift weights. However, women that simply accept this myth without scrutiny, miss out on all of the benefits that strength training offers.

Women who incorporate moderate strength training into their workout regime increase their muscle tissue. Yes, this means that when you step onto the scale, you will note an increase in your overall "weight." But don't stop reading! The bottom line is that muscle tissue weights more than fat. Thus, as you increase your muscle tissue, your "weight" will necessarily increase. Muscle by its very nature is "thermogenic." This means that it burns fat. So, you may increase your "weight" as you gain muscle tissue, but do not become disheartened. Understand what this means and put it in perspective. The increase in relative weight, equates to an increase in muscle tissue not fat. And, an increase in muscle tissue translates into an increase in your resting metabolism. The simple truth is that muscle burns calories.

The denser your muscle tissue, the more calories you will burn even at a complete stand still. Those with dense muscles burn more calories by just engaging in their regular daily activities. In fact, research shows that for each pound of muscle earned, you will expend 35 to 50 more calories per day. So, if you gain three pounds of muscle, you will burn 40 more calories per pound, which equates to 120 additional calories per day, which translates into 3,600 additional calories per month and ultimately results in a weight loss of 10 to 12 pounds in a single year.

Another reason that women should engage in strength training is its effect on the bones. Indeed, weight training is a powerful weapon against osteoporosis, a disease characterized by porous bone and low bone mass. Those plagued with osteoporosis have an increased susceptibility to fractures of the wrists, hips, and spine. According to the National Osteoporosis Foundation, 28 million Americans suffer from this disease, 80 percent of which are women! In fact, statistics show that one in two women over the age of 50 will suffer from an osteoporosis-related fracture during their lifetime. So, women, especially, should seriously consider weight training as a type of insurance against becoming represented in these startling national statistics.

MASS BUILDING EXERCISE COMBINE WITH MASS BUILDING NUTRITION.

When the focus of a workout program shifts from fat loss to muscle building, many men suddenly struggle with eating enough food during the day. For some individuals, it can take upward of 5,000 or more calories a day to even see the scale move a small amount in the plus direction.

Unless you start relying on meal replacement products, which is not the best option, it can take a lot of time and work to both prepare all of these meals and then try to fit them into your stomach.

There’s another obstacle that you’ll become increasingly aware of and that’s your ever-expanding grocery budget. In rough economic times such as these, you might find that you have to budget your grocery spending, which makes it even harder to fit in the calories necessary to start growing. Creating a mass-building diet on a budget can be tough, but with a few minor changes to the types of foods you’re eating, you can effectively boost your total caloric intake without boosting your total grocery bill.

Here’s how to create a mass-building diet on a budget.

Shop the bulk bins
Rule No. 1 when creating a mass-building diet on a budget is to stop at the bulk bins when you walk into the grocery store. You can get a number of products here that pack a powerful caloric punch and don’t cost a fortune. Examples include nuts, which are a tremendous source of healthy fats; pasta, which is great for pre- and post-workout meals; dried fruit, which is the perfect good snack to have on hand; and bulk rice, which is a quick staple to eat with your meals.

You can also get dry rolled oats, which can be eaten either cold with milk like regular cereal (this is less filling than cooked oatmeal, which will help you get your caloric intake higher), or tossed into your protein shake for additional slow-burning carbs that will enhance your muscle glycogen reserves.

Don’t eliminate the yolk
If you’ve typically shunned egg yolks in the past for fear of their cholesterol or total-fat content, it’s time to add them back into your diet if you’re creating a mass-building diet on a budget.

It’s been demonstrated that having one or two egg yolks a day can actually be part of an overall healthy diet, plus the additional small amount of saturated fat can help boost testosterone levels slightly. Furthermore, at 60 calories per yolk, it’s another way to squeeze a few more calories into your day.

With eggs being one of the cheaper protein options out there, this definitely is a cost-effective way to meet your needs.

Always have peanut butter on hand
You already know nuts are a good option for a healthy source of fat, but don’t overlook peanut butter as well. At only a few dollars a jar, it’s great to add to shakes, smear over bagels (another source of high-density carbohydrates that will boost your caloric intake) or added to your morning bowl of oatmeal. Just watch out for the popular kid brands, as these contain a lot of added sugar. Instead, opt for natural peanut butter that has the oil on top.

Avoid costly supplements
Some of you may be in the habit of spending good money on supplements each month, which is another bad habit to correct if you want to keep your budget in check.

The truth is that with a good training program and a proper diet, many of those supplements aren’t going to add many additional benefits to your training; therefore, you aren’t going to be sacrificing much by not using them.

The main supplements you should still be using are a multivitamin, fish oil, whey protein powder, and possibly creatine (which is a cheap supplement anyway). Adhering to these basics will allow you to do without the rest.

Utilize skim milk powder
Finally, the last thing you should consider doing is to add some skim milk powder to your diet. With an average of 100 calories, 9 grams of protein and 13 grams of carbs per three tablespoons, it’s a simple way to boost the nutritional value of your shakes or oatmeal. Most people find they actually prefer the taste of protein shakes when skim milk powder has been added, due to the fact that it makes for a creamier and thicker consistency.

budgeting for bulk
So, be sure you keep these ideas in mind as you go about creating a mass-building diet on a budget. If you also watch for sales on meat products, you can purchase larger quantities and freeze portions for later use.

NOW LETS GET TO THE KILLING ZONE..MASS BUILDING EXERCISES!!
I've said it a million times - if you want big legs, you're going to have to squat. Technique is everything with this exercise. Make sure that you are arching your back from the time that you pick the weight up to the time you rack it. Also, your head needs to be back, preferably looking up during the set.

Your chest should be out with feet a little wider than shoulder width. To execute, imagine yourself sitting down in a chair. With me, if I can imagine myself doing the exercise in such a way that the form makes sense, it is always easier to execute the movement.


Now, you might even want to grab a bench and practice sitting down normally just so you can get a feel for the movement. To really hit your quads (which is the muscle that you want to focus on with this exercise), go down to just above parallel, in order to minimize the emphasis on your glutes, before starting the ascending portion.

DEATHLIFTING.
This exercise should be done on the days that you work your back. This is an excellent movement for overall strength and building thickness in the mid to lower portion of your back. Deadlifts can be done anytime in the workout, but it is probably best to do it later in your workout.

I've always found that if I have a pump in the working muscle, it is easier to work it in other exercises. Since deadlifting pulls in aspects of your legs as well, the more of a pump you have before this exercise, the more you can emphasize your back. You can do this with a narrow stance, with your arms outside of your knees




An alternative way is to have a "sumo" stance with your feet very wide apart and arms inside your knees. Either way, the key is to have strict form, arch your back, and keep it that way throughout the movement.

BENCHEPRESS:
To most people, this is the bread and butter to building their chest. However, most people perform this movement with very poor form. It seems like every time that I look at the people bench pressing in the gym; over half are using terrible form by squirming on the bench, lifting their butts off of the bench, or dropping the weight on their chest. I think that this is because the majority of those who bench press want to load on as much weight as they can possibly handle so that they can go around bragging about how much they bench. Now, if you have done bench press with any kind of frequency, you've probably noticed that there is a groove that you can push through where the weight feels a little lighter.
This is natural because there is a groove that you need to try and stay in to get maximum results. After letting the weight down to your chest and GENTLY touching your chest with the bar, push up and very slightly towards your head. The weight should end up over your chin or mouth.


If you push at all towards your feet, the weight will feel much heavier. This is what you will tend to do with extremely heavy weight or late in a set. Avoid throwing the weight up, instead, put the emphasis on actually pushing with your chest muscles.

To do this, try flexing your lats throughout the set. I do this, and it makes my chest flex automatically. If that doesn't work, put a little bit of force in trying to touch your hands together at the top of the repetition without actually moving your hands.

MILITARYPRESS:
This is an exercise that you want to do when you work shoulders. It is a good idea to go ahead and have a pump before you do this movement. I prefer to do these by pressing the weight behind my neck, not in front. This because I simply feel it more in my shoulders this way. However, you can do as you please.

Military press is very good for getting that wide and thick look up top. Again, there is also a groove for this exercise as well. Basically, if you are going behind your neck, you want to make sure that your elbows are back throughout the entire set. You don't want to come down to your neck and push the weight up while your forearms are at a funky angle to the bar.
You want your forearms to be perfectly perpendicular with the bar. Use about the same width that you use on bench press. If you have a relatively narrow grip for bench press, then go a little wider with military press.


Be cautious of the position of your lower back and butt throughout the set. Usually, you tend to deviate from the back of the bench as the set progresses. Make sure that you keep your lower back and butt pressed against the back of the seat.

DO THIS :AND I promise that if you incorporate these exercises into your workout and really emphasize them, you will get results. Go as heavy as you can using perfect form and you will definitely obtain the maximum benefits to these exercises. Remember, it's always a good idea to get somewhat of a pump in the working muscle before performing any of these movements. Also, try to incorporate 2-4 other exercises per body part in addition to what I have listed depending on the body part worked.