Prolonged life with vitamin D?

The search for the Holy Grail has been on list of mind kind forever and now new studies shows us at vitamin D can have a magnificent role to prolonged life, a simple course of vitamin D can help you live longer. Deficiency of vitamin D may be to blame for 600,000 cancer cases each year and increasing amount of vitamin D in your daily life can be very preventive. Archives of Internal Medicine did a research with 57,113 peoples in 18 separate trials which they took vitamin D supplement. They received varying doses with an average 528 International Units and the researchers found that vitamin D supplementation reduced the relative risk of death by 7% compared with the control group.

The International Agency for Research on Cancer at Lyon and the European Institute of Oncology in Milan reported:"The intake of ordinary doses of vitamin D supplements seems to be associated with decreases in total mortality rates. Interventions effectively strengthening vitamin D status should result in reduced total mortality."






Vitamin D:

• Vitamin D is naturally produced by the skin in response to sunlight.
• Vitamin D is also found in the diet in oily fish, such as salmon and tuna, and in milk.
• Vitamin D is essential to bone health by maintaining levels of calcium.

Time to stretch out

Today I want to sheer with you some thoughts of stretching and flexibility in your workouts.
Muscle-bound is a word that comes up when bodybuilding is mention and I have many years now understood the important to flex and stretch your body. Many of the past understood that and they were pretty amazing what they could do with their huge bodies.

One of my interesting is martial arts and I like to take some of their elements in my workout. Did you know Bruce Lee was a very fan of bodybuilding and he got a huge collection of magazine and books? He love bodybuilding and was one period of his life bulking up but he felt he was a little too heavy to do his routine but to a certain point you can add some of it and I like to say bodybuilding can be a way to harmonize the body and with martial arts techniques you can improve your workouts. One of the important things in martial arts is master your strength/flexibility. Below are some useful things.

Hanging Reverse Crunches.
Very good exerseice for your center of your core.
Try to hold it for some time when you raise your legs up.A good way to improve your strenght and flexebilety.










Another variant. Agian try to hold it when you are
raising your legs up.














Forward bends.
Stand upright, feet together. Bend forward and take hold of the back of your legs as far down as possible - knees,
calves or ankles. Pull gently with your aems, bringing
your head as close as possible to your legs in order to
stretch the lower back and hamstring to their limit. Try to hold this possition for 30 to 60 second, then
relax.













Here are some video of Power Yoga Strength which can strength and tone up your body.
(Clips from the Power Yoga Total Body Workout DVD by Gaiam, staring Rodney Yee)

http://www.yeeyoga.com/

Take your Whey protein supplement

More news about cancer is you can fight it with Whey protein supplement and that is a good thing to all of us who are training heavy. The Ancient proverbs from the Italian city of Florence that say "If you want to live a healthy and active life, drink whey," and, "If everyone were raised on whey, doctors would be bankrupt." Can be very true.


Researching using whey protein concentrate led them to an amazing discovery regarding the relationship between cancerous cells, glutathione (GSH) and whey protein concentrate.
They found out that whey protein concentrate selectively depletes cancer cells off their glutathione. Another known factor using casein (another milk-based protein) in your diet can raise the cholesterol in humans and animals but whey protein has the opposite effect.
I like to use both of them based on that casein protein is slow-acting which means that saturate and feed repairing muscles full of amino acids while you are sleeping at night.

Using Whey protein supplement can be a very smart choice and I will stick to it the rest of my life.

Red meat cancer risk clue found

I found this new article on red meat very interesting and should be taken seriously.

Eating lots of red meat is linked with DNA damage which raises the risk of bowel cancer.

Scientists at the MRC Dunn Human Nutrition Unit and the Open University found out the higher levels of DNA damage in the cells taken from people eating red meat.
Previous work suggests regular meat eaters are significantly more likely to develop bowel cancer.

A spokesman for the charity Beating Bowel Cancer said: "The fact is a third of all cancers are linked to what we eat and we must not underestimate the importance of a well-balanced diet in the prevention of bowel cancer.
And processed meat might possibly increase an individual's risk of developing colorectal cancer.

Work by the Open University team suggests the reason could be the presence of substances called N-nitrosocompounds, which form in the large bowel after eating red meat.

The whole artickle can be found here.

http://news.bbc.co.uk/1/hi/health/4662934.stm

Eating large amount of red meat is high on Iron and the studies shows us that raises the risk of bowel cancer to.

Some exercises to try out

Bodybuilding is like an education and when we all begin we are fresh and new to this but over the time we learn more. After you grow and and step up further you will manage to get more of your workouts. Here are some tips of what I find out which can be useful.

1. Always warm and stretch out before you begin your workouts.
2. When you try new exercises always start with light weights to prevent injuries.
3. Focus on each exercise you do. Immediately you step in to your gym never let your thoughts go anywhere else.
4. Be passionate and always have that image in your head of what you will become.

Ok, I will now go into some of my favorite chest exercises whish can be useful.

Warm up the upper body and with that I mean your chest, back and your triceps.
When you are lifting with dumbbells or barbell it’s crucial to lift correctly over the time and in my yearly years I did some wrong things but practice works so never give up.

One of the things I did wrong when I did my rep was lifting with my arms mostly to get the weight down and up and this can be a common mistake.
Say you do your Bench-press or train with dumbbells flat,incline or decline and you go for your first rep in your set then use your lats in your upper back to get your shoulder blades together when you are moving the weight down to your chest. When your shoulder blades are together then your chest will rise up a little and your shoulders will be downwards. Lift the weights up using your chest.
Do 15-20 rep with light weight and you will feel the pump in your chest and get that pump is extremely important. No pump...no reason to grow.

My next favorite exerseice is Bent-arm flyes. It’s a fantastic exercise which can help increase your chest measurement considerably and it attacks your outer chest.
Never allow the position of the dumbbells to change while many people turn the dumbbells and that’s wrong keep them parallel at all the times. Have your palms facing each other and the arms slightly bend while you are doing this exercise. Then again use your lats to get the shoulder blades together to raise the chest up throughout the exercise. Have a groove into your flying motions and think you are trying to huge a three.

Another good exercise is Pullover and many people will say this can expand your ribcage and also a good exercise for stretching out your chest.
Lie across the bench and grasp the dumbbell with both hands and hold it straight up over your chest, with both palms pressing against the underside of the top plate and only the upper back ought to be in contact with the bench. Keeping your arms straight lower the weight slowly down in an arc behind your head, feeling the chest and rib cage stretch and try to drop the hips toward the floor at the same time to increase the stretch. Raise it back to the starting point but don’t let your hips come back up as you lift the weight up. Again try to keep your chest held high throughout the entire movement of this exercise.

Try them out.
More useful exercises will follow.

Some factors to get started

How do you manage to get that big without steroids Ronny?
I have recently got that question many times.
When I started everybody was saying to me of course I have to take steroid to build muscle and that at the moment seems almost reasonably but something in me was saying...NO!
I begin to think and seek knowledge about how the human body works. Some of the thing I found out is when you are young you have a large amount of natural hormones in your system and most of the guys who are taking steroids are in that category. You have almost too much of it in your body and its free...yes free!
Its was not easy of course in the beginning when almost everybody was using it but I was persistent in my thinking process so you see already now I can tell you why you don’t need any steroid at all to build huge muscles. I was also afraid of what steroids can do to me and this is not a joke to fool around with.

Building muscles is a normal function like gaining fat on your body. When you are working out the mind immediately begin programming a defend program to resist the next attack and that why you are growing when you rest and are eating well. It’s a defend mechanism to make us stronger and bigger and that was a good thing to have when we for thousands of years ago was haunting or running from dangerous. Today we don’t have that challenge over us and maybe that is one of the reason so many of us believe you cannot do it but you can.

Here is some list of what are useful:

1. See yourself in the future of an image of what you will be. Be honest and ask yourself why I am doing this. Have that image of yourself in your head off all the time.

2. A journey always begins with a small step so write on a paper of what I have to do to begin my journey. Go back every week or so to see if I can improve or change something.

3. Never say to yourself... I cannot do it or I will to it tomorrow.
DO IT NOW... TODAY!
Because you will fool you around and you will never achieve anything with that thinking
process.

4. Seek knowledge and read as much of you can about how things work.

So you see those few routine can help you with your journey to build huge muscles.
My next post will be about my some of my training technique step by step and why it works.

Update

This photos of me was shot today
I am not pumped up(Cold)
8.Nov(Thursday)

Yeah...New day of torture

Wednesday 6.nov... I going to have a new hardcore leg workout. I go to try something new this week...mmmm...yep going to try a new thing. Am going to warm up with flyes to pump up a little bit my chest and then do pullover with medium heavy weight and then go back and do light heavy breathing squat 15-20 rep....Yeah just a little different what I usaly does. Then do leg extensions to really pump up my thighs then go back for the heavy squatting. As I wrote before I like to do a few chest movement to expand my chest and push as much air I can do in my lunge. And warming up my upper body is helping me to do my squat better.
Trying to trick my mind and find a new way to grow and that what’s I want...to GROW. When you have train for a while it’s smart to try finding new ways to trick your mind. And my mind is always alert but I going to trick you...Heh heh.

I cannot wait to train my legs. Blasting away with heavy weights. I feel my adrenaline right now just thinking about it.

Do my leg extension to warm up and pump up my thighs is really nice. You can feel the blood rushing in your thighs and they feel likes rock after that... ready for attack.

What I like to eat

Good nutrition is nessecery to build huge muscles. From Monday to Friday I eat basic food sources. Oatmeal is my standard breakfast. I can then have some spinach and 3-4 slices of cheese with it. Some honey to sweeten up. Pomegranate juice is my magic beverage. Pomegranate has been a long time ago seen as a healing drink. Is cholesterol reducing to and I
take a vitamins/minerals supplement to with my breakfast.

Before my dinner I have a shake of Carbs/Protein and Omega 3-6-9.

Dinner can be red meat/chicken or fish. Lucky for me we have plenty of fish in my country. And the prices are ok. Fish has plenty of protein and healthy fats. Red meat has some natural creatine and vitamin E but dont eat to much of it because it can raise the risk to get cancer.
I don’t eat too much spaghetti. I Use a lot of vegetables. Good sources for Vitamins/minerals.
Supper I can eat some slices of bread with cheese (love cheese) and something called power butter. Its peanuts butter with egg whites and healthy fats. No transfat inside.
And it taste very good. Then a shake of carbs/protein... is going down again with an antioxidant capsel. I am a strong believer in fats of course healthy fats but you need a lot of it to build muscles. And it is important for balancing your chemistry in your body. Before I go to bed I can take another protein drink no carbs but a vitamin B capsule with it.

Sometimes I can dish up some mix ala spesial...Red meat with spinach and a kiwi fruits and a lot of oil or scrambled eggs(whole eggs) and spinach and other vegetables and oil.
Well this can be my typical eating habit. Friday evening to Sunday is eat what I feel about days.
I try to always have a good basic of food sources but more pizza or burger, cakes...whatever I like.
And you know it’s Christmas soon and that means more food...Heh heh.

Gallery of me so far

Here are some shots of photo of me. Posing can be hard to manage but practice works.
I also going to post and update new pictures of me so you can follow my journey.

My training schedule

Today I wont to sheer with you my training schedule and how often I train.
I train 4 times a week and that seems ok to me. My typical week is as following:

Monday : chest and triceps
Tuesday : day off
Wednesday: legs
Thursday : shoulder and biceps
Friday : back
Saturday : day off
Sunday : day off

Monday I train my chest and triceps and having free on Tuesday is perfect to me. I can then
eat well and rest my body so it will recuperate much as I can when I am going to train my legs on Wednesday. When am train my chest I doing a lot of stretch exercises like flyes and pullover. I think its importance to stretch as much of I can because longer muscle is bigger muscle.
Of course genetic has also a part here but you can do a lot of improvement yourself.

I use mainly dumbbells but every third week I do bench-press both flat and incline. I also try to do one power set and try to get as heavy as I can and do 3-5 rep otherwise I do 8-15 rep on my chest workout. When warming up I am doing flyes, I can then pump up and stretch my chest before the real attack begins. I am doing 15-20 rep here. Flyes is also one of my last exercises in my chest workout because its stretch my chest out. I even like to do pullover on Wednesday when am training my legs. Doing a superset with medium heavy squatting and next do pullover straight 12 to 15 reps and you will feel it works. It’s perfect. I was doing that recently and I almost fainted... heh heh. It was fantastic. Focus on every set and rep of your last rep should be as your first rep.

On my legs, I begin my workout with leg extensions to warm and pump up my thighs and after doing that I do squatting. When I am finish with squatting I do leg curl and calf raises standing.
I try to do 4-6 sets of squatting and one power set with 3-5 rep otherwise 8-10 rep.

On Thursday I do my shoulder first and then train my biceps.
I train with dumbbells and smith machine here and also doing Arnold press to attack my shoulder. When it comes to my biceps I mainly do just two exercises that is close up biceps chins and concentration curl with dumbbell.

Friday I train my back. I try to do 3-5 sets of chins with 5 reps each. Chins is a very good exercise. Its stretch your back tremendous and will make you a lot stronger.
My weight is over 200 pounds so it’s a heavy movement and after a injure in my right arm
I have to be careful but I try to do chins as often I can.
I can also do heavy dead lift and Rowing with bar.

So that’s my typical rutine for now.

Huge natural?

That`s the question everybody ask. Can you be huge natural?....Answer is YES.
In the beginning of my quest almost everybody was saying to me...without steroids..no muscle.
Today I am finding those remarks pathetic. I am a living proof of that and you know what, you can do it to.
And it is not any hocus pocus about it. You have to just do it.

Any people who are saying you cannot do it are stupid because am going to prove it to you.
And that’s a wonderful thing to say to those miserable people out there, that they are so wrong.
It takes times and dedications of course but if you love it just do it.
Sweating and breathing in the gym is the most wonderful feeling I can achieve and that
pain and suffering am going throe is the most beautiful thing I ever now.
Today I think we have a curse...and that is being inactive.
The human body was not designed for that.

Well...Are you sitting there in your soft couch, get your ass up and move your body.
It will be one of the smartest things you have ever done.

Pec Special....

Building big pecs has always been a good reason to train.
A remembering watching Arnold for the first time in a magazine and of course Pumping
Iron and was trill. His Pecs was out of this world as the rest of his body was. So I was always dreaming one day...


Building up your pecs can be difficult since it is one of the slowest muscle groups to grow but once you hit them they stay there. I think one of the reason it to grow it`s contact with the muscle. I can see a lot of guys who lifting weights but they are not lifting if you know what I mean. Importance of the pump is crucial. When you lift think you are that lift.



You can feel it all the way every rep count. Bruce Lee was saying "be that cup" meaning of importance of
your mind. If you can take your mind and be that exercise then you
almost every time will get your best pump and feel. And Governator Arnold was a mastermind on that. He was always focusing on every sets and rep.

Protein supplements....

Protein supplements you say....

If you go in any health-food store today you will see stacks of bars and protein -packed powders in any size and taste. It was not so many years ago protein supplements was unknown words among people. Today people who are playing golf, tennis, football, boxers, even lawyers and just any people who wants’ to get fit are taking those supplements....why?

If you have a car and you drive like hell everyday you must provide more fuel and oil and if you train heavy and intense you have to provide the body the right amounts of carbs, vitamins/minerals, fat and protein. And do you know protein is from the Greek word prota and meaning "of primary importance" or the first one. So the necessary to provide the body width protein is there.

No protein no life. After all, protein is construction material for the human body like bricks are for a building so if you taking your training seriously as we all do then eating healthy is main reason to get fit and to build muscle.

Today we are busier than ever. We are on the move all the way all day so eating 6-7 whole meals can often be difficult and that`s why supplements can be useful in your daily life. But that not mean you should sacrifice your daily meals... Like in everything else overdoing is bad for your health and that is a common mistake among people I think. Supplements were not meant to be your meals. I have heard about people who reliable only on supplements and that can be dangerous and you will not gain any muscle faster. Studies after studies show us that.

But let’s say you after your heavy workout you immediately go to your favor restaurant and order a meal but after a while you experience pain in your stomach. What the hell is happening to me?

Well...your stomach needs a lot of blood to digest the food and eating like red meat it`s not a good thing to do because it can take several hours to digest that meat. My body need food what can a do?

Well consuming a shake of carbs and protein after your workout can be very useful and of course less painful I think. That`s why I am using my protein supplements.