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
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In This Issue - July 27, 2006
- Featured Question: Should I Be Sore After Weight Training?
- Marc's Update: Meal Plan Update
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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Meal Plans - They Are Coming
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I'm writing to tell you a little more
about those meal plans I talked about last week...
Many people, including myself, find it very difficult to
create a meal plan every single day. While I don't need a
custom plan for every single day, it sure would be nice...
Last week I ask for your comments and boy did I get them!
I received no less than 50 replies and the bottom line?
" We want meal plans!"
I'm working on them. I swear. They won't be for people
with serious medical conditions (liability guys) so you may have to consult with a doctor if you fall into that category. But here's what I'm thinking as far as the meal plans go:
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%
These meal plans will be included in the Beginner's Guide
to Fitness and Bodybuilding as a supplementary package to make it the most complete system available.
As usual, previous owners will get them anyway as part of
the lifetime upgrade guarantee.
Of course, you'll see a lot of noise from me when they are
finished and ready to go!
You can vote for your meal plan preference:
http://s-n6imv-464.sgizmo.com
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Beginning Bodybuilding Q & A
with Marc David
http://www.beginning-bodybuilding.com
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QUESTION:
ANSWER:
It's long been a myth that if you didn't get sore from your
last workout, then you didn't work hard enough and you probably didn't improve. But it's just a myth. Soreness is not an indicator of a successful workout.
Muscle soreness that occurs directly after a workout is
known as acute muscle soreness. Muscle soreness that appears 12 to 48 hours after exercise is known as delayed onset muscle soreness (DOMS) or post exercise muscle soreness (PEMS).
Acute muscle soreness or inflammation can last up to an
hour after exercise and can be caused by a reduction in normal blood flow to the muscle and a build up of metabolic byproducts like hydrogen ions or lactic acid.
The physiological mechanisms that cause DOMS or PEMS are
not completely understood but the leading hypotheses are: (1) the Connective Tissue Damage Hypothesis, (2) Skeletal Muscle Damage Hypothesis, and (3) The Spasm Hypothesis.
Connective Tissue Damage Hypothesis. In a 1997 study,
Brown, Child, Day and Donnelly reaffirmed an early study done by Abraham suggesting that DOMS or PEMS is due to a disruption in the connective tissue of the muscle and tendinous attachments.
Skeletal Muscle Damage Hypothesis. In a 1986 study,
Clarkson et al found that serum creatine kinase concentration was elevated with concentric, eccentric and isometric contractions, with greater perceived muscle soreness associated with the eccentric contraction. In a 2000 article entitled "Effects of Plyometric Exercise on Muscle Soreness and Plasma Creatine Kinase Levels and its Comparison with Eccentric and Concentric Exercise" (The Journal of Strength and Conditioning Research: Vol. 14, No. 1, pp. 68-74), the authors found Clarkson's study not only proved to be true but also concluded that plyometric activities had incurred perceived muscle soreness than concentric contractions.
Spasm Hypothesis. In a 1980 study, Devries proposed that
DOMS or PEMS is due to a restriction in blood supply, generally due to factors in the blood vessels, with resultant damage or dysfunction of tissue called ischemia. As you continued to workout, further ischemia would result in more damage and "soreness." This theory was further proven by work done in 2000 by Barlas, Walsh, Baxter, and Allen.
Sources: ISSA Complete Guide to Fitness: Edition 8.1.5,
Unit 15, pp. 415
DOMS or PEMS seems to be a side-effect of muscle tearing
and repairing that occurs after a workout. It's an unfortunate side-effect as well because you are very sore and it takes 2 or more days for the soreness to go away. Soreness should not be a goal of training. Many people experience soreness when they do a particular exercise with a moderate to heavy weight and get a good, deep stretch. Not every person experiences muscle soreness. In fact, many do not yet they continue to make fantastic progress.
Forget soreness as an indicator or progress and use the
most underutilized piece of equipment in the gym to tell you EXACTLY where you are, where you've been and if you are making forward movement.
What's the piece of equipment?
A training journal!
Your goal should be to improve on your last efforts.
Getting a little bit better with each step and each workout. If you track your progress in some type of journal, it's easy to see if you are improving. It's even more beneficial to track some of your body measurements (fat loss, weight gain, size on arms and legs).
Use your journal to track your progress and your perception
of how you feel. When you are done with a workout, you should feel better. Not so fatigued you can't drive home. And not puking or so nauseous that it's difficult to impossible to eat post-nutrition foods. You want to push yourself and get better but blasting yourself to the point of fatigue and overtraining where you are tired 2 days later or getting so sore it takes 7 days to walk again, is not good training. It will affect your recovery and that ultimately affects your next workout like a domino
effect.
Soreness is not an indicator of a good workout. That myth
has been around forever. Getting tired is easy. Getting better is not. I've never seen any proven scientific results that says soreness is a must in order to get better or stronger or bigger.
Learn how to avoid overtraining and increase your recovery
in the Beginner's Guide to Fitness and Bodybuilding. If you aren't tracking your progress in any fashion, you should seriously the pitfalls of that choice. Let me show you step by step how to avoid the mistakes and frustrations in a complete bodybuilding system.
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
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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.
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RECOMMENDED RESOURCES
-----------------------------------------
ExRx Exercise & Muscle Directory (How to Do an Exercise)
http://www.exrx.net/Lists/Directory.html
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