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A common mistake, is eating right before your training program or eating too soon after your program. This can cause your heart and digestive system to work too hard and compromise the oxygen and nutrient delivery to the working muscles. Eating just before or too soon after your work out will not allow you to get enough blood into the muscles you are training.

Think about this: Digestion takes a lot of blood to work effectively.The more blood your body sends to digest your food the less blood is availableto go to your muscles, to rebuild and increase strength. You should wait at least 60 minutes after eating before you start your exercise program.

Similarly,do not eat too soon after ending your workout because you want the blood that you just targeted into each specific muscle to remain there as long as possible. If you eat food too soon after your workout,the blood will be forced out of your muscles and into your digestive system.So wait at least 60 minutes after your program before you eat a meal.

Of course you should not go to your workouts hungry; you definitely want nutrients in your system for performance enhancement and energy,but try to eat an hour or more before workouts, and make sure your meal includes foods that are rich in complex carbohydrates and protein and low in fat,sugar, and cholesterol.

All muscle training falls into either:

Isotonic training Isometric training Isokinetic training

Isotonic training

Here the muscle contracts and shortens to give movement. Nearly all training you will do will be isotonic.

Advantages of isotonic

You cantailor isotonic training to suit your particular sport Strengthens a muscle throughout its whole range of movement

Disadvantagesof isotonic

Thegains aren't spread out as the muscle strengthens at its weakest pointof action not throughout.It canlead to soreness due to the stress while lengthening Isometric

Here the muscle contracts but doesn't shorten so there is no movement.

Advantages of isometric

You can pretty much perform these any whereThey need no expensive equipment They are quick and generally don't hurt These develop static strength which you need to push and pull heavy objects

Disadvantagesof isometric

During exercise, the blood flow to the muscle stops and blood pressure risesas less blood flows back to the heart - this is dangerous.The muscle gains are purely at the angle you use in the movement

Isokinetic training

Here the muscle contracts and shortens at constant speeds. An isotonic contraction is different to isokinetic contractions because it is slowest at the start. This type of training needs special equipment to detect when a muscle is speeding up so it increases the load, slowing it down.

Advantages of isokinetic

The gains are spread evenly over the whole range of movement It is the fastest way to increase muscle strength

Disadvantageof isokinetic

Theequipment can be very expensive thus not available to all The difference between concentric and eccentric contractions Concentric contractions occur when a muscle shortens in length to develop tension.Eccentric contractions include the development of tension while a muscle is being lengthened.

Concentric contractions have been shown to activate more muscle fibres in general however in the eccentric phase more fast twitch fibres are recruited not slow twitch. These findings are very useful to power athletes who want to train fast twitch fibres more so they would bemore favourable to eccentric moves.

One way of training this eccentric way would be using plyometrics.These exercises like high powered jumps and hops would then train fast twitch fibres specifically.

Interestingly, DOMS - delayed onset muscle soreness - which occurs24-48 hours after exercises usually results from eccentric notconcentric contractions. This is due to the intracellular pressure irritating nerve endings and causing swelling and pain. However, anappropriate warm up and cool down will alleviate DOMS.

Following is a sample bodybuilding diet plan that willwork very well for anyone who is looking to add muscle and bulk. Depending onyour weight and body fat percentage, you may need to increase or decrease the amounts of foods consumed.

Meal 1

6 egg whites, 1 yolk, 1 slice low fat cheese, 3oz oats, 1 banana, 1 cup of lowfat milk, 1 scoop whey protein powder.

Meal 2

5oz tuna in water, 1 whole wheat bagel, 1 tablespoon low fat mayo, lettuce andtomato.

Meal 3

8oz grilled chicken breast, 1 baked potato, 2 cups salad, olive oil dressing.

Meal 4

Sandwich with 4oz turkey breast, 2 slices whole wheat toast, 2 slices low fatcheese and tomato (1) cup of low fat milk or a yogurt.

Meal 5

6oz grilled steak, 1.5 cups brown rice, 2 cups salad or vegetables.

Meal 6

6oz cottage cheese, half cup almonds,1 scoopwhey protein.

Follow the above bodybuilding diet plan and remember, as you grow bigger, makesure you eat more calories!

You may be familiar with anti-inflammatory medications, but have you heard of anti-inflammatory foods?

The foods you eat really do have an effect on how you feel.What is Inflammation?Inflammation is defined as a localized reaction of tissue to irritation, injury, or infection. Symptoms of inflammation include pain, swelling, red coloration to the area, and sometimes loss of movement or function. We commonly think of inflammation as the painful component of arthritis. Inflammation is also a component of chronic diseases such as heart disease and strokes.

Medical Anti-Inflammatory TreatmentsCommon medical anti-inflammatory treatments include rest, light exercise, weight maintenance, stretching, and medications designed to reduce the inflammation and control the pain. These medications include Non Steroidal Anti-Inflammatory Drugs (NSAIDs), steroid medications, and perhaps ultimately joint replacement surgery. The NSAIDs are widely used as the initial form of therapy.For the most part NSAIDs are tolerated fairly well, although they can irritate the stomach and lead to ulcers. In some instances, long term use can lead to kidney problems.

Avoid Pro-Inflammatory FoodsPro-inflammatory foods will increase inflammation, increase your pain from the inflammation and may also raise your risk for chronic disease. Loading up on junk foods, high-fat meats, sugar and fast foods will increase inflammation in your body. This is partially due to the unhealthy fats used in preparing and processing these foods, especially trans fats and saturated fats. Processed meats such as lunch meats, hot dogs and sausages contain chemicals such as nitrites that are associated with increased inflammation and chronic disease.Saturated fats are also found in meats, dairy products and eggs. While all of these foods are important source of minerals and vitamins, you don't need the extra saturated fat. These foods also also contain fatty acids called arachidonic acid. While some arachidonic acid is essential for your health, too much arachidonic acid in the diet may make your inflammation worse. Be sure to choose low fat milk and cheese and lean cuts of meat, which will not promote inflammation.

Diets high in sugar have also been associated with inflammation, obesity and chronic disease such as diabetes. Eliminate high sugar foods such as sodas, soft drinks, pastries, pre-sweetened cereals and candy.

Another possible source of irritation comes from the nightshade family of plants. Whole fruits and vegetables are important to eat for their vitamins, minerals, and natural antioxidants. However some vegetables like potatoes, tomatoes, and eggplant may actually make pain from inflammation worse. These vegetables are part of the nightshade family of plants and contain a chemical alkaloid called solanine. Solanine can trigger pain in some people. While there isn't any formal research findings that back the claim about nightshade plants, some people believe they get relief from the symptoms of pain and inflammation.

Adding foods that reduce inflammation will improve how you feel and help to decrease your risk for chronic diseases. Here are some suggestions.

Fats and OilsThe right types of fats in your diet will impact pain and inflammation in a positive way. Omega-3 essential fatty acids are very powerful anti-inflammatory agents. They are found in cold water oily fish, walnuts, flax seeds, canola oil and pumpkin seeds. Adding omega-3 fatty acid supplements from flax oil or fish oil may also help reduce inflammation, just be sure to speak with a doctor or nutritionist before taking larger, therapeutic doses of any supplement, or follow label instructions. Olive oil is another type of oil that will reduce inflammation. In fact, olive oil has been shown to reduce the risk of cardiovascular disease, and will help to reduce pain. Other healthy oils include rice bran oil, grape seed oil, and walnut oil.

Protein

Your body needs protein to build healthy body tissues. Good protein sources include lean poultry, fish and seafood, nuts, legumes and seeds. Red meats may trigger inflammation, so cut back on fatty red meats. When you do eat red meat, choose lean cuts of bison, venison and other game meats, or the lowest-fat cuts of beef, preferably grass-fed beef. Soybeans, tofu, and soy milk are three great sources of soy proteins that may help to reduce your pain and inflammation.

Carbohydrates and Fiber

Most of your carbohydrates should come from whole grains, vegetables and fruits. The bread, cereal and pasta in your diet should be mostly be 100% whole grain products. Whole grains are excellent sources of fiber, and a high fiber diet will reduce your inflammation. Choose green leafy vegetables, green and brightly colored vegetables and lots of fresh whole fruits. You should eat at least five and preferably more servings of fruits and vegetables each day. Green vegetables and whole fruits are also important as sources of dietary fiber.

Berries are also a great food choice, especially blueberries and strawberries which are packed with anti-inflammatory phytochemicals and anti-oxidants. The pigments in brightly colored fruits, vegetables and berries contain many phytochemicals that have anti-inflammatory properties. One example is quercetin, which is found in apple and red onion skins and has strong anti-inflammatory properties.

Healthy Beverages

Your body needs water in the form of foods and beverages every day. The simplest and maybe best form of water is fresh drinking water. Other good fluid sources include 100% fruit juices, herbal teas, vegetable juices and low fat milk. About 20% of the water you need every day will come from the foods you eat.Anti-inflammatory Diet TipsOver all, when you are choosing anti-inflammatory foods to help reduce your inflammation and pain, choose fresh foods instead of heavily processed foods.

Here are some tips:

Breakfast could be oatmeal served with fresh berries and walnuts, with a cup of soy milk.

Snack on whole fruits, nuts, seeds, and fresh vegetables throughout the day instead of cookies and candy. Eat more fish and less fatty red meat. Stay away from deep fried foods and bake or stir fry your meals instead. Choose green, orange, and yellow vegetables for your side dishes. Drink plenty of water, fresh 100% fruit and vegetable juices, herbal teas and green tea.

1350 Calorie Diet This is a low-fat plan.

(1)

Breakfast

2 strips of turkey bacon2 scrambled eggs1 piece of wheat / wholemeal toast1 tea or coffee1 glass of water Lunch

2 slices of turkeySliced lettuce and tomato2 teaspoons of mayonnaise1 whole wheat bread wrap1 apple12 ounces of diet soft drink Snack1 cup of sliced carrots

Dinner

1 cup mixed vegetables1 small tossed salad (with 2 tbsps of dressing) ½ cup brown rice6 ounces cooked white fish12 ounces of waterSnack1 cup of yogurt4 teaspoons granola/muesli 

(2)

Meal Plan  TOTAL CALORIES 1335

Breakfast

1 whole wheat bagel2 tsp low-fat cream cheese1 cup low-fat yogurt with fresh berries or mandarins1 tea or coffee1 glass of water

Lunch

1 large tossed salad with 2 tbps dressing1/2 cup of tuna salad16 low-fat wheat thin crackers12 ounces of diet soft drink Snack1 cup of yogurt4 teaspoons granola/muesli

Dinner

1 sweet potato with 1 pat of low-fat butter 6 ounce of broiled steak1 cup of waxed beans 12 ounces of waterSnack1 medium banana

 (3)

 Meal Plan TOTAL CALORIES ~1520

Breakfast

crambled eggwhites of 4 eggs (3/4 cup) 1 slice multi-grain toast 1 small apple1 small banana

Morning Snack

1 protein shake (e.g. Myoplex)

Lunch

2 oz fresh deli cut turkey breast 1 tablespoon regular mayonnaise2 slices multi-grain bread1 cup fresh baby carrots1/2 cup lowfat cottage cheese

Afternoon Snack

1 protein bar (20g protein)

Dinner

1 medium roasted, skinless chicken breast 1 cup lentil soup 2 celery sticks with nonfat cream cheese  

 (4)

Meal Plan  TOTAL CALORIES ~1200

Breakfast

1 Cup Fruit Juice1/2 Cup Oatmeal1 Cup Low-Fat YogurtBlack Coffee or Herbal TeaSnackSmoothie (1 Cup Berries blended with 1 Cup Trim (1%) Milk and Ice Cubes).

Lunch

2 Slices Whole Wheat Bread1/2 Cup Tuna (in water only)Salad (Tomato, Cucumber, Lettuce) with 1 teaspoon mayonnaise + 1/2 tbsp olive oil

Dinner

3.5 oz (~100g) chicken breast (skinless boneless) - cook in griller. 1 Cup Broccoli1/2 Cup Brown Rice 

 (5)

Meal Plan  TOTAL CALORIES ~1200

Breakfast

2 Slices Whole Wheat Toast with 1 tsp Butter 1/2 Cup Canned Fruit Cocktail (Fruit Salad) - in natural juice only8 oz (1 cup) Trim (1%) MilkSnack1 Medium-Sized Banana

Lunch

6 Crackers with Low-Fat Cottage Cheese. Handful Mixed Nuts (Almonds, Walnuts, Brazil nuts)1 Medium Fruit (Apple, Peach, Plum, Pear,

Dinner

Medium Baked Potato3 oz (~85g) Sirloin Steak 1/2 Cup Mushrooms1/4 Cup Onions 1 Teaspoon olive or canola oil (cooking)1 Cup Mixed Vegetables

Monday’s workout

Chest

Worm up 3/ 4 sets stiff arm pull over 15/ 20 reps

Flat dumbbell press 4 sets 12 reps

Incline dumbbell press 4 sets 12 reps

Close incline dumbbell press 4 sets 12 reps

Incline dumbbell fly’s 4 sets 12 reps

Triceps

Dumbbell kick backs 4 sets 12 reps

Dips 3/ 4 sets failure

Cable push downs 4 sets 12 reps

Abs

10 minutes abs workout

TUESDAY’S WORKOUT

LEGS

Quads

 Worm up: -Body weight squats (3/4)sets 15 reps

Dumbbell squats (3/4) sets 12/15 reps

Dumbbell front squats (3/4) sets 12/15 reps

Leg extension (3/4) sets 12/15 reps

Hamstring

Hamstring curls (3/4) sets 15 reps

Stiff leg rows (3/4) sets 15 reps

Abs    

10 minutes

Wednesday’s workout

Shoulder

Worm up:- 3/4 sets side lateral raises (light weights )

Dumbbell military press 4 sets 12/ 15 reps

Side lateral raises 4 sets 12/ 15 reps

Upright rows 4 sets 12/15 reps

Biceps

Barbell curls wide grip 3 sets 12/ 15 reps

Dumbbell curls 3 sets 12/ 15 reps

Hummer curls 3 sets 12/ 15 reps

Cable curls 3 sets 12 / 15 reps

Abs

10 minutes abs workout

FRIDAY’S WORK OUT

Cardio

15/ 20 minutes on treadmill

Back

Lat pull down 4 sets 12/ 15 reps

Reverse (close) lat pull down 4 sets 12/ 15 reps

Dumbbell rows 3 sets 12/15 reps

Calves

Seated calf raises 4 sets 12/15 reps

Standing calf raises 4 sets 12/ 15 reps

Abs

10 minutes abs workout

Sports

GB becoming a powerlifting power By Andrew Coakley

FN Sports Editor

"Grand Bahama is going to be the powerlifting capital of this country," said president of The Bahamas Powerlifting Federation, Rex Burnside.

"Based on the determination, the quality and quantity of lifters, which I see Grand Bahama is presenting now, they are progressing in terms of having more people come on the scene in the sport of powerlifting.

"Grand Bahama is moving a lot more rapidly, and this is what I like."

The Federation President said that they are now looking at Grand Bahama a lot more seriously than they have in the past.

He was impressed with the large number of new lifters from Grand Bahama who took part in Saturday's competition.

He is convinced that if Grand Bahama continues to add new lifters to their association, Grand Bahama would become a force to reckon with on the national stage.

Burnside is now confident that he made the right decision to bring this year's Powerlifting Nationals to Grand Bahama.

Although prior to Saturday it was 10 years since the Nationals was held outside of Nassau, Burnside said that he wanted to boost the powerlifting program here in Grand Bahama, and at the same time help the Federation save monies in terms of expenses.

"When we were looking at hosting the event in Grand Bahama, we looked at a number of things including cost and expenses," said Burnside.

"When we looked at it, the truth was Grand Bahama has more lifters at this time than Nassau and so it would have cost us more money to pay for all those athletes to fly from Grand Bahama to Nassau, than to have our athletes fly to Freeport."

Apart from the fact that the Federation saved some money in the hosting of this year's Nationals, what made the powerlifting president even more excited was the success of this year's Nationals.

Asked how he felt about the competition, Burnside wasted no time in expressing how pleased he was in the way the competition was run by the local Association.

"This was one of the best Nationals we've had in a long time," said Burnside.

"Everything ran smoothly...in fact, the guys here in Freeport made us look bad in Nassau.

"That competition was run in record time compared to the events in the past."

The competition was supposed to have started at nine on Saturday morning, but never got started until around 11 a.m. However, Burnside said that they were still able to complete all of the flights and the stages of the competition and were finished around 4:30 p,.m.

The athletes and members of both the Federation and Association were able to go out and get supper, before Burnside and his crew headed to the airport to fly back to Nassau.

Burnside said that with so many new and young athletes joining the GB Association, more Grand Bahama powerlifters will be a part of national teams travelling to represent The Bahamas in the sport of powerlifting.

Although Nassau won overall, Burnside said that Grand Bahama has an arsenal of powerlifters who will eventually be the talk of the town in the very near future.

He took note of lifters like "Woody" Woodside, Crystal Munnings, Kevin Watson, steve Wilson, Bernard Rolle Jr. and of course, the legendary Bernard "Spinx" Rolle.

Leslie White won the squat with a lift of 650 pounds, "Spinx" won the bench with a lift of 403 as well as he won the deadlift with a total of 650 pounds.

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