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
- Featured Question: The Best Way to Breath
- Marc's Update: My Fat Burn Files Promo
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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The Fat Burns Files - The Coolest Thing Since Stromboli
-----------------------------------------
Rumor has it that Tom Venuto will be
sending the Fat Burn Files out into the world around August
14-17th, 2006.
Now during this time, you are bound to see a slew of emails
from other fitness gurus (or not gurus) telling you about
this.
But I want you to pay attention to what I'm going to say
about The Fat Burn Files.
You can buy them from somebody else, or you can buy them
from me at a discount (yes discount) plus I'm tossing in a
few of my own bonus items.
You'd get whatever Tom is going to offer as part of the
promotion PLUS all the things I'm going to throw in as well.
Stay tuned, I'll try and make it fun, interesting and more
valuable to you and your goals than anybody else.
What I'm going to give you as part of The Fat Burn Files
promotion are things nobody else can, will or has the guts
to do.
Nuff said.. be on the lookout! :-)
If you want a little sneak peak, Tom has his site setup
here:
http://mda1125.fatfiles.hop.clickbank.net
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Reader Feedback
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Marc,
I am so happy the way you send your newsletters. It really
helps my training career. I am happy to have you on my
side.
Yours in Sport,
-Micheal-
Micheal,
You are most welcome my friend. My only goal has been and
will be to help just one person reach their goals. When I
started, all I had were fitness magazines aimed at selling
me products and programs that I couldn't use.
I finally found out how all this stuff works thru a lot of
trial and error and many years of frustration.
My hope is that you won't have to waste years of your life
messing around with things and programs that don't work and
let me filter out the noise and help you educate yourself.
I'd like to help get you into a position of power to make
your own informed decisions.
Here's to your success!
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Beginning Bodybuilding Q & A
with Marc David
http://www.beginning-bodybuilding.com
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QUESTION:
Marc,
I always forget if I'm supposed to inhale when I'm picking
up the weight or as I release. Can you explain this to me?
And does it really make a difference?
~Bruce
ANSWER:
Let me tell you that breathing plays an important part in
exercise and relaxation. When your respiratory muscles are
strong, you are capable of taking in more oxygen per
breath. As a result, you can get greater amount of oxygen
which your body needs for the production of energy but also
recovery.
For just those two reasons:
* more energy
* greater recovery
You clearly can see how important breathing is and that it
will make a difference in your training.
But that's not all! Follow me here...
The stronger your respiratory muscles are, the more
effective your cardiovascular endurance. Improving the
strength of the muscles involved in breathing you can
reduce the onset of fatigue and recover faster. In most
cases, respiratory fatigue occurs before cardiovascular
fatigue; thus, your breathing is directly related to your
endurance as well as your lifting.
Obviously, how you breath during exercise is very important
during the execution phase. New trainees should:
* exhale thru the sticking point
* inhale during the less strenuous portion of the lift
[ Sticking Point is defined as the transition from the
eccentric to the concentric contraction. Also know as the
amortization phase. ]
And this is just the start!
If you pick up any article or go to most fitness sites and
forums they will tell you that holding your breath under
any circumstances is dangerous.
Now if you were to hold it for 8 seconds or more, that's
true. The internal pressure in the chest and abdomen
increases when you hold your breath on exertion.
If it increases greatly, it can squeeze down on the blood
vessels shutting down blood and oxygen to and from the
heart. When this happens you can black out. This is rare
and only on maximum exertion.
Okay, so that is dangerous, holding your breath during
maximal exertions for long segments.
But can you hold your breath as an advanced trainee and
actually increase the weight you lift?
In fact you can with a little technique called the Valsalva
Maneuver. This involves expiring against a closed glottis,
which when combined with contracting muscles of the abdomen
and rib cage muscles, transforms your trunk into a stable
and stronger support for some movements.
Often in advanced trainees, there are appropriate times in
which you can hold your breath on the exertion and provide
up to 20 percent greater force, stabilize the spine and
prevent lower back injuries.
In fact, this little trick can transform your whole trunk,
sometimes your whole body, into a stable unit against which
your hips, arms and shoulders can move more effective.
Of course this Valsalva Maneuver assumes that you are:
* an advanced athlete
* without cardiovascular problems; high blood pressure or
heart problems
* do not hold your breath for more than a few seconds
Inhaling and holding your breath comes naturally in many
sports.
Using the Valsalva Maneuver is simple. You just:
1- Inhale during the less strenuous portion of the lift
2- Exhale after you have passed the sticking point
That's pretty much it. Take for example a heavy set of
squats.
Picture yourself doing a very heavy squat and you are
coming up out of the down position very slowly. The amount
of pressure being built up is quite great. To relieve some
of the pressure you would exhale slightly thru pursed lips.
But don't let all the air out!
Not until you have passed the sticking point or the most
difficult portion of the exercise.
Clearly exhaling after the sticking point is important to
relieve the built-up pressure.
My point is: The key is to be sure that you exhale after
passing the sticking point, not before.
Proper breathing is essential in successfully executing
strength movements, especially when handling heavy weights.
Breath-holding is a natural consequence of weight training
and if utilized properly can increase your body's stability
up to 20 percent. To learn more about proper exercise
execution and the importance of breathing and other
advanced techniques, check out the the Beginner's Guide to
Fitness and Bodybuilding.
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.
-----------------------------------------
RECOMMENDED RESOURCES
-----------------------------------------
ExRx Exercise & Muscle Directory (How to Do an Exercise)
http://www.exrx.net/Lists/Directory.html
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