November 2007

In this post, dailymuscle.com reader Jennifer relates her personal experience and shares her thoughts on women constantly feeling dissatisfied with the size of their breasts.

I’m in the smaller category myself - sometimes an A cup, sometimes a B cup, depending on labels and such. I admit there were times when I wished they were bigger (puberty, anyone?), but I really don’t anymore. I am totally against teenage plastic surgery (except in really extreme cases - say, you have a nose the size of Ayer’s rock), because did anyone REALLY like his/her body over the teenage years? If yes, I’ll give you a medal, heh. Honestly, judging a woman by her breasts is as insane as judging men by penis size alone *rolls eyes*. I don’t feel inadequate about small(er) and/or natural breasts. I like mine. They’re well-proportioned and firm. So there. [click to continue...]

In this post, Angie Schumacher from http://www.womensdietandfitness.com explains how you can utilize supplements to aid you in your fat loss goals!

Supplements are great additions to an already good nutrition and training program. Nutrition and training are the most important components of a exercise program, with rest and recovery next to them. Once all of those aspects of your program are maximized, then you can start thinking of adding supplements to your program.

Please understand that supplements do not make up for improper training, or lack thereof, or a low quality diet. Supplements only work when your diet and your training program are optimal. Here are some of the most used supplements and also supplements that I have used or am using:

Whey Protein - Whey protein isolate has long been regarded as the best quality, most bioavailable protein source ever discovered. Being a very fast absorbing protein, whey is the immediate choice supplement for immediate use right after workouts. It aids in rebuilding and building muscle after a hard workout.

L-Glutamine - L-Glutamine the most abundant amino acid in muscle cells. It is released from the muscle during times of stress (such as hard weight training workouts) and dieting. This amino acid protects the muscle from the catabolic activities of the hormone cortisol. Due to its anti-catabolic properties and the fact that it accelerates glycogen synthesis after a workout, glutamine is best taken 20-30 minutes after a workout with a protein shake. On days that you don’t workout, just take it with your last protein shake of the day.

BCAA - BCAA (branched chain amino acids) maximize anabolic activity. BCAA’s limit the excretion of nitrogen which assist the protein synthesis in muscle. BCAA’s help the muscles to reduce breakdown or catabolism. These are the essential aminos, leucine, isoleucine and valine. With BCAA’s 4-8 frams before a workout and 4-8 grams after is optimal. Lesser amounts are effective, but if increased performance and recovery are needed a higher dosage is more effective. Taking BCAA’s immediately before or during a strenuous workout or cardio session will increase performance. [click to continue...]

In this post, Dave C, one of my readers, relates his experience with kettlebell training and his attempts to try out the 300 workout routine - recently made popular by the movie 300.

I’ve been working out, cycling, circuits, running etc. for years. The gym I go to is small and owned by a friend so over the last couple of years I’ve convinced him to get a kettlebell, some high & low rings as additional equipment.

Last week on Friday, the workout was the 300 workout for those that felt up to it. I tried it but focused on finishing rather then on time. I took 44 minutes & I was wiped. Today, after a weekend off, I hit it again but this time I worked on speed. I managed to complete it in 27 minutes. The last 25 pullups were murder. I’m 46, male, and I eat pretty good. I usually get 1g of protein per lb, I’m 6′3″ and weigh 195lbs. I’m not saying this workout was easy, far from it, but it’s doable. The 20 minutes is not something I’ll ever get down to though. My time today was probably as good as I’ll get… I didn’t see much time I could have cut off. Maybe if I get better at pullups I can improve.

As far as preparing for this workout, I added components of the 300 into my regular workouts for the past year. So I’d do floor wipers (the hardest part of the 300 IMO) or kettlebell presses in sets of 25 so when I tried the 300 I’d be familiar with them and my body would be able to handle the stress.

In the end the cardio stress was greater then the muscle stress. It’s hard to move from exercise to exercise without taking a long break, as each exercise forces you to work to exhaustion 2-3x.

Publicity photo from movie ‘300′
(Credit: Warner Bros.)

Be sure to read my post: The 300 Movie Workout - What We All Overlooked for more insight and my thoughts on the challenging 300 Workout Routine.

DM says:

As you can see from Dave’s experience… the 300 Routine, or components of the routine can be fit into your existing workout routine for that extra bump in intensity and perhaps even breathe a refreshing change into a stale routine. Just because we can’t perform the entire routine, does not mean that we don’t even try!

Anyone else out there having fun with their kettlebells?