Marc David
Posts: 9128
Joined: 4/6/2003
From: Bay Area -CA
Status: online
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Beginning-Bodybuilding e-Newsletter
Nutrition For The Soul And A Weight Room For Your Mind
Brought to you by Marc David of
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In This Issue
- Featured Question: Weight Training and Flexibility
- Marc's Update: Shhhh.. meal plans are finished
Please add "mrcd@beginning-bodybuilding.com" to your
whitelist or address book in your e-mail program, so that
you have no trouble receiving future issues!
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Custom Meal Plans - It's Still a Secret
-----------------------------------------
This isn't an official announcement yet
as I'm working towards that, but I've worked on these meal
plans for quite some time.
Thanks for all the people who responded to the surveys and
gave me feedback on which meal plans they would really like
to see, I've come up with an extensive and very custom set
of meal plans.
They are a supplement to the Beginner's Guide.
For the next 7 days, I'm going to tell you exactly what to
eat and in what quantities for your goal. Not only that,
I've created a grocery list for each plan.
Did I mention there are several plans in various calories
ranges depending on your goal?
Don't forget there's a Universal Food Exchange Guide...
That just means that once you have this baseline 7 day plan
and get tired of say... Chicken (how could you ever tire of
that) you will be able to swap out that protein for
something in the same category!
It makes creating unlimited meal plans a snap.
The #1 comment I've received from beginners to advanced
athletes is...
"Marc, what do I eat? Don't give me a list of good foods
but tell me exactly what to eat and what quantities and
which meals."
So that's why I created these plans.
Ready to Print Meals:
Carbs/Protein/Fats (that's the order for the percentages
below)
Fat Loss
Calorie ranges available: 1300, 1400, 1600, 1700, 1900, 2100
Balanced ratios: 50% . 35% . 15%
Lean Bodybuilder
Calorie ranges available: 2200, 2400, 2600, 2800, 3000,
3200
Balanced ratios: 50% . 35% . 15%
Mass Builder
Calorie ranges available: 3200, 3400, 3600, 3800, 4000
Balanced ratios: 50% . 30% . 20%
Low Cholesterol Low Fat
Calorie ranges available: 1500, 1700, 2000
Balanced ratios: 65% . 20% . 15%
Wheat Free
Calorie ranges available: 1400, 1600
Balanced ratios: 65% . 20% . 15%
Low Fat Vegetarian
Calorie ranges available: 1700, 1900, 2100
Balanced ratios: 65% . 15% . 20%
You won't see this on the Begining-Bodybuilding.com site
but rest assured, they are part of the download.
Wait! What if you are a current customer?
I will be sending out a note to my lifetime customer list
as they receive these upgrades as my thank you for their
support. Don't worry, if you are reading this and already
purchased the book, you will get a note telling you how to
get it.
Over and Out...
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Beginning Bodybuilding Q & A
with Marc David
http://www.beginning-bodybuilding.com
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QUESTION:
Marc,
How important is stretching? I'm on a weight training
program right now and I don't really stretch. But I've
been told by many that that's okay because weight training
helps with my flexibility anyway.
Is this something I should do or is that for people who
have a limited range of motion?
- Nick G.
ANSWER:
Could 90% of all of us be wrong when it comes to strength
training and flexibility?
How many times have you seen the guy doing all the weight
on the squats stretching after a workout?
Tell me, you've seen the same people in your gym year after
year. You know who does the best bench. You probably know
who's a cardio king or queen. You can count on one hand
the number of people who do legs.
But can you even point out a single person who incorporates
any type of flexibility into their routines?
Personally I know around 100 people at my gym. Yet I can
only count 2 people ... a couple of people ... that
faithfully incorporates flexibility into their routines.
Fact is...
Weight training can increase or decrease flexibility
depending on a few factors. It doesn't just depend on how
the exercise is done but how much weight is used and the
ROM (range of motion). Adaptations from beginners to
advanced athletes varies and that will affect flexibility
as well.
But let's suppose...
You use relativity light weights and go thru a full ROM.
In this case you will be able to increase and maintain your
flexibility!
But what if you are trying to build muscle and increasing
the number of sets and weight?
As you start to increase the number of reps, sets and
especially weight, you weight training could result in a
loss of flexibility. There are two reasons for this:
1- When you start doing very heavy weights, you rarely if
ever go thru a full ROM because of the loss in mechanical
advantage.
2- Using heavy weights can bring about something called
residual tonus in the muscles. When tonus is sufficiently
strong, it can cause the muscles to stay in a shortened
state long after the workout.
But even if you were to concentrate on doing a full ROM
with heavy weights, there are facts like sets and
repetitions that come into play. The more work you do, you
will find that one the last set of an exercise, your ROM
decreases.
Fatigue starts to set in and the muscles can tighten from
the amount of work being done making it very difficult to
achieve a full ROM on every rep. The more work you end up
doing, the greater the chance a decrease in flexibility can
occur.
For all these reasons...
If you engage in heavy or intense weight training sessions,
you should supplement them with stretching, preferably
after the workout and active in nature. This will help
ensure you regain the normal ROM for those joints involved.
This becomes even more important if you have done any types
of exercises where the spine is involved in a weight
bearing movement where joints and discs could become
compacted. Like holding the weights on the shoulders or
overhead.
Let's say you do some multiple sets of a bicep curl. You
could do a straight arm hang on a high bar to regain the
the straight arm position. For the lower back, hanging is
also very beneficial.
Keep in mind that if you are stretching between sets
(squats/deadlifts/bicep curls) that isn't for flexibility
but to regain the full ROM you had prior to that exercise.
After your workouts, you should engage in an overall body
flexibility program (it could just be 5 minutes) to regain
ROM and reduce the effects of muscle tonus.
Depending on a few factors like how the exercise is done,
the amount of weight used and the ROM at the time of the
exercise, weight training can increase or decrease your
flexibility. To learn more about factors that affect your
workouts and bust the myths around building muscle and
burning fat, take a look at the Beginner's Guide to Fitness
and Bodybuilding (now includes meal plans).
http://www.beginning-bodybuilding.com
Train hard, track it and expect success,
To Your Health,
Marc David
Beginner's Expert
http://www.beginning-bodybuilding.com
Contact: http://www.beginning-bodybuilding.com/contact.htm
-----------------------------------------
HOW TO SEND IN YOUR QUESTIONS
-----------------------------------------
If you have a health, fitness or bodybuilding
question for Marc, send your comments to:
http://www.beginning-bodybuilding.com/contact.htm
**Important**
While every effort is made to answer each question
personally, please understand that I do receive a high
volume of email. A personal response is not always
possible. However, every effort will be made to respond to
your questions and some will make it into this publication.
-----------------------------------------
RECOMMENDED RESOURCES
-----------------------------------------
ExRx Exercise & Muscle Directory (How to Do an Exercise)
http://www.exrx.net/Lists/Directory.html
FitDay (Online Diet Tracking)
http://www.fitday.com
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