STYLE IN FITNESS: THE ROLE OF MASS MEDIA IN FITNESS

Bodybuilding is an art form, and I have always held the opinion that a person's physical structure should be aesthetically pleasing, whilst retaining functionality. I have found that the kind of body developed by individuals has changed over the years in line with the kind of physical structure favoured by the media. However, I have realised that there are a lot of people out there who like training, working out, and even like competing, but who don't want to look like the modern bodybuilder. 

The Modern Man

In the period between 1890 to 1920, when bodybuilding was still called 'physical culture' emphasis was placed on a practitioner's ability to perform magnificent feats of strength whilst looking presentable in suits, which were the everyday clothes worn at the time. Thus his training was focused on lifting consistently heavy weights and performing gymnastic and calisthenic exercises. A lean, muscular and strong physique was favoured, and definition and symmetry was not particularly required in competitions, leading to the rather rough edged bodies of the time. 

 

In writing this article, I had recourse to Health and Strength magazine, one of the oldest fitness publications, reaching back as far as 1876 as well as Mens Health, Flex and other fitness material.

  

 

With the period between 1925 and 1950, the aesthetic seemed to have changed due to the increased acceptance of fitness, the advent of fitness competitions and increased magazine distribution, requiring bodybuilders to develop more visually pleasing bodies as well as a bulkier physique.  Definition, symmetry and cleaner lines were prized at this time, and emphasis on strength  was reduced in order to appeal to the general public.  

Women started to participate in fitness competitions as feminism gained more adherents and women became increadingly encouraged to take control of their destinies. This led to fitness publications featuring more female models, presumably because women clad in skimpy outfits may have sold more magazines. Female fitness models were expected to retain their femininity have broad shoulders, flat stomachs and tiny waists.

 

 

I believe something went wrong between 1950 and 1960, especially with the increased proliferation of the television and the development of broadcast media as a competitor to print media. It seemed like the media was trying to define how a bodybuilder should look. There was a conflict between the way print media believed an accomplished bodybuilder should look, and this influenced the governing aesthetic.  As you can see in the magazine covers below, the model on the left is far slimmer and more defined than the model on the right. A bulkier, less defined physique with broad shoulders and slim arms was preferred in the 50's and you can see this in the way movie stars of the day were built.

 At this time, it seems that female fitness was de-emphasised, as female models seemed to appear only on precious few covers. It should be noted that the Miss World (1951) and Miss Universe (1952) pageants commenced within this time and it is possible that public opinion may have required that emphasis be placed on female beauty, as opposed to athletic ability. The rise of beauty pageants possibly led to the rise of the 'burn fat!!!' movement and the portrayal of the thin woman as 'beautiful'.  

 

Happily, the conflict of the 50's gave way to a resurgence of enlightened bodybuilding between 1960 and 1969, probably due to increased education about nutrition and innovations in training equipment which enabled bodybuilders train with improved effectiveness and recieve quicker results.  However, this aesthetic changed with the rise of the Mr. Olympia and media preference for larger than life bodybuilders. Between 1970 and 1990 the increasing use of steroids and supplements by bodybuilders led to the evolution of the superhuman bodybuilder. There was also a resurgence of interest in female fitness, although the reappearance of women on magazine covers was more of an exploitation of their sexuality than an affirmation of their place within the fitness world.

From 1970, increased emphasis has been placed on muscle size and definition, leading to the prominence of the 'six-pack' as evidence of fitness. Innovations in training methodology also enabled the development of finely defined physiques. 

The rise of the internet and the explosion of fitness websites and enhanced information about fitness has led to the growth of a movement towards individual fitness. Ordinary people are becoming increasingly aware of their ability to change their bodies and improve their quality of life. 

 

 

 

 

 

Using Outdoor Gyms for Muscle Gains 2

You will recall that I wrote about training in outdoor gyms sometime ago. I just found a video on Youtube which shows how you can use the outdoor gyms to maximise your fitness gains without spending a penny. In addition, training with the gym equipment generates kinetic energy which is converted to electricity and stored in batteries for use by the community.

 

Sample workout:
Pullups: 5 sets of 30, 25, 20, 15,10 reps  Superset with Muscle ups on the lower bar for the same no of reps.
Dips: 5 X 30,25,20,15,10 reps Superset with rows on the lower pullup bar
Jump over the section dividers for a core workout and use the floor area for a Capoeira workout

 

 



PLAY AWAY THE POUNDS

Exams are over.... finally!!!!!!

After six months of unrelenting academic drudgery, I have packed my books, articles and notes far from my sight; from now onwards, I'm going to kick back, rest and think about the future ( Can I hear an amen!!!). I'm now working hard to shed all the extra weight I gained while studying for exams and regain my six pack in time for summer.  

A lot of students also want to lose some weight or build some muscle before summer, but they  want to stay out of the wonderful sun instead of working out in a dreary gym. This got me thinking about ways of working out in a fun, collaborative environment, while enjoying the sun.

On my way back from a class picnic last week, I discovered a free outdoor gym at Mile End Park with a fitness bike, a chest press machine, a cross trainer, an abdominal bench, a ski machine and a treadmill. The zone has a traversing wall, kickwall, basketball goal, tennis wall and freestyle area for aerobics and martial arts. I particularly liked the dip bars and the pull up bars.

I have found several outdoor gyms in many parks and playgrounds in London, so if you don't have the spare cash for a gym membership, or you wish to take a break from indoor training and have some fun in the sun ,then you can make use of these facilities.

HOW MUCH OF AN EDGE WILL SUPPLEMENTS GIVE YOU?

 

A lot of people have asked me about the benefits or otherwise of taking supplements. As a general rule, I do not push supplements as they can be easily abused, with dire consequence.

Supplements are becoming extremely popular in the fitness industry and much of the public are being misled by what certain supplements can do. Nutrition will always come first and give far greater results than any array of supplements ever could. Supplements are given their name because they do just that: supplement an already well put together nutrition plan.

However, it is not always possible to get all the nutrients you require only by eating and if you're the busy kind, you  may find it difficult to eat a meal every few hours. In such a situation, smartly selected supplements may be beneficial to keep your metabolism going, it'll help you build muscle, and help you fight fat. Supplements are also beneficial to  people who find it hard to build muscle; for such people, supplements can provide a source of valuable protein. 

So my advice is to look honestly at your goals and ask yourself whether you need to supplement your diet. If you believe you need a supplement, look for one that closely matches your fitness goals. But be careful not to take too much within a day, as the long term abuse of supplements may cause damage to your kidneys. Remember that supplements are just that, they are meant to supplement your diet and should not act as substitutes for a good diet. 

 

DEADLIFT YOUR WAY TO A FIT BODY!!!

 It has been a long time since I last posted on LegallyMuscled. I hope you are getting closer to you goal of maintaining a fit mind and a strong body - a body that is living and pulsating with the vigorous energy of aliveness through lifting weights.

Many people have a love-hate relationship with the deadlift. I rather dread the deadlift myself because of the soreness I normally feel when I use them in my training.

 

Deadlifts is one of the few exercises that truly stimulate both the lower and upper body. The same cannot be said of squats, which focus mainly on the lower body. Deadlifts work your backside, giving it a firm and rounded look.  upper thighs, hamstrings, lower back, upper middle back, traps, and gives a kind of "fullness" in the chest (take note guys). 

Do not round or flatten your back at any time! This is very important. If you round or flatten your back on the initial pull or to get that last rep you're risking a serious injury that might set you back months or totally end your weightlifting career. If you cannot do deadlifts with good form then do not do them, period. 

 Do not deadlift when you have a pinch in the lower back, it may be a warning sign of injury.

Training Lessons from The 36th Chamber of Shaolin

“The 36th Chamber of Shaolin” (a.k.a. “Shaolin Master Killer”), directed in 1978 by Liu Chia-Liang, is essential viewing for any serious, self respecting martial arts movie lover. This movie claims responsibility for the whole “good-guy-gets-his-butt-kicked-and-undergoes-martial arts-training-to-exact-vengeance” storyline that’s been used so many times in the martial arts movies since.

 

In the movie, anti-Manchu patriot San Te (Gordon Liu) is a humble country boy who is cast out of his village when Manchu soldiers (led by the villainous Lo Lieh) slaughter his parents, orphaning him. He manages to claw his way to the famous Shaolin Temple, where he is nursed back to health by the monks living there, and soon undergoes a rigorous and dangerous regiment of training to master the 35 “chambers” (styles) of Kung Fu. In seven years time, he completes his training, mastering all 35 styles, invents a brand-new weapon (the three-section staff), and suggests creating a 36th chamber to spread Kung Fu beyond the Shaolin Temple’s walls and bring it to the masses.

What gets this movie going is its rousing training sequences. These are not the run-of-the-mill stuff we’re used to seeing in these movies. San Te’s quest to become a martial arts warrior is a tortuous journey of self-actualization, a kind of virtue commonly lacking in the genre; San Te genuinely becomes a better person as a result of his experiences at the Shaolin Temple.

For the purpose of this article, I will focus on the physical training methods used in the movie. The movie shows how everyday materials could be used to build and maintain functional strength, muscle mass and definition. I experimented with the techniques immediately after watching the movie, and a lot of people have been commenting on how good I look ( now that's a fast result for you!!!)

Training 1: Bucket Flyes

In the arm chamber, San te is told to carry two buckets filled with water to the top of a steep water pipe, and empty the contents of the bucket down the pipe; all this is performed with sharp knives affixed to his upper arms, which cut him whenever he attempts to drop his arms, thereby forcing him to keep proper form while lifting the buckets. At the end of his training in this chamber, San Te had built insane shoulder and trapezius strength, as well as balance and cardiovascular endurance.

To apply this system to your training program, mark out a spot about 20 feet from your starting point, fill two sturdy buckets halfway with water, lift your arms till they are parallel to the floor, and carry the buckets to the marked point. When you get there, rest for 10 secs then carry the buckets back to the starting point. repeat 10 times, while reducing your rest breaks with each rep.

Dont use the knives at home

 

Training 2: Working with Iron rings

In this training sequence, San Te practices his punches and kata with heavy metal rings around his wrists and lower arms. This has the effect of training his biceps and triceps as well as improving his punching power and overall strength.

Punching styles and forms to practice with your weights in hand





Applying this to your training will require the use of dumbells, filled water bottles, any heavy cylindrical object, or even a brick. Hold the weights in both hands and practice different punches and strikes . You could also hold the weight with your arm outstretched for about 1 minute. this isometric training is very good for the arms.

Training 3: Wrist Training

The exercise in the Wrist Chamber was devised to strengthen the hands and wrists, to create and unbreakable grip on one’s own weapon or an opponent’s weapon or body.  San Te strengthened his wrists by striking a gong with a 15 pound hammer affixed to a 10 foot long bamboo pole for as long as the wrist of one arm could take it before moving to the other arm. Now I tried this one with a barbell weighted at one end, and believe me, It hurt like hell!!! In the movie, San te progressed to the level where he could strike the gong quickly and easily due to massive wrist strength.

the Wrist room

You can perform this exercise with a mop soaked in water. hold the mop at the very end of the handle and use the head of the mop to gently strike a wall. In time this will build the muscles of your forearms as well as the tendons in your wrist, thereby giving you a crazy grip.

Training 4: Kick Training

This form of training is designed to create muscular endurance in the abdomen, feet, thighs, hamstrings and hips. The student performs a particular kick technique 100 times or more with each leg. By the time the student has practiced 5 kicks, he would have performed about 1000 repetition!! (how's that for strength). In the movie, San Te wore weighted shoes while practicing to further develop his kicking power.

This technique requires no equipment and can be performed anywhere, even in the privacy of your room. With discipline and determination, a person can quickly burn fat and build quality muscle.







Why You have that Stomach Fat

Before you begin burning belly fat and toning your abs, you need to understand a bit more about how your body works and discover why you are battling the bulge.

A lot of people believe that it stems from improper eating or lack of exercise. While this may be the most common case, there can also be other reasons:

Menopause

After menopause occurs in women, fat begins storing itself in different places and often times focuses around the tummy.

Genetics

There are two common body types: apple and pear.

If you gain and store fat in lower parts of your body then you would be considered pear-shaped.

If you’re the kind of person that stores more fat in your stomach and middle section than anywhere else then you would be considered apple-shaped.  

Think about your relatives…especially those that are overweight.

If a lot of them are heavier around the middle area then it’s quite possible that you have the genes that make you genetically apple-shaped when you put on excess weight. Meaning your body is more likely to store its fat in your stomach than anywhere else.

Stress

This is a big one. And of course, stress doesn’t just make your stomach bigger, it can make everything bigger if you’re not careful.

When you are under stress, your body releases the hormone cortisol. In turn, this hormone causes your liver to make excess sugar that your body doesn’t really need. As a result, you begin to feel hungrier and begin to eat more.

And guess what…a lot of those calories go straight to your stomach!

Improper Digestion

This can also be caused by stress. Improper digestion due to stress may cause several kinds of gastrointestinal problems leaving you gassy and bloated.

Many people who complain about persistent belly fat often times have gas which causes the bloating effect.

Slow Metabolism

As we get older, our metabolism tends to slow down. That means you don’t burn calories as fast or as easily as you did when you were younger. A slower metabolism can also result in extra storage of fat…particularly around the middle.

Poor Posture

Bet you never thought about this one! If you have poor posture, it can give you that "pot belly" appearance. Stand in the mirror hunched over and look at your abdominals. Now stand erect. Look at the difference in how your belly protrudes when you are hunched.

Don't get me wrong, there is probably some unwanted fat there too, but your posture can make a huge difference in how your stomach looks.

Eating Late at Night

If you want to control your stomach fat, you should never eat within three hours of your bedtime. You want your food to have a chance to fully digest before you retire for the evening.

Going to bed with a full stomach puts you at greater risk for fat storage around the middle area. If you are going to munch late at night, eat something healthy like a banana or a small handful of almonds.

Determine Your Cause

As I said earlier, the number one cause of excess stomach fat is improper diet and lack of exercise. We all need to be mindful of that no matter what size we are.

However, as you’ve just seen, there are other factors that contribute to tummy fat as well so it’s important to learn more about why you may have this problem. Particularly if you tend to gain more fat in your stomach than any other part of your body.

6 Second Abs: Technology meets fitness

Banner for 6 second abs

The 6 Second Abs machine is a small, portable piece of fitness equipment designed to help you perform a perfect crunch. With 6 Second Abs, you can train all of your abdominal muscles in just a few short sets or you can target specific muscles.

You hold the device in your lap while seated. With your hands gripping the handles, you crunch forward from this position, pressing down on the unit, which offers resistance between 15 and 55 lbs. Audible clicks time you through the crunch, which lasts six seconds. You can hit all the abdominal muscles with 6 Second Abs exercises.

A few years ago, my mum bought one of the '6 second abs' machines in an attempt to tone up her abdominals. It came along with an instruction video and a 30 day diet and exercise plan. I promptly purloined the machine and used it for a full year before it was recovered from my possession (LoL)

I found that doing the 6 second abs programme whilst lying on my back, as you would a normal sit-up works 10 times better than in a seated position. I have the resistance on 55lbs, which isn't actually that much in all honesty. The only downside is that the stronger red bands need to be ordered separately.

That aside I think it’s a good piece of kit and as long as you get an original you should be okay. The burn is GREAT and I found that with commitment and a good diet this kit will actually delivers what it promises!

The Right Crunch... Everytime

The main thing is, it really does get the abs burning with minimal movement. It looks great, feels like a toy and is fun to pick up and use too.

With any form of fitness regime, you need to eat/drink healthily in relation to exercise. You won't notice any difference if you do 20 mins a day and then hit the bar for several hours a week.

You need to curb unhealthy drinking and overly fatty foods. Pasta/Salad/Wholemeal Bread/Smoothies/Fruit are an excellent way to pack in carbs and calories without over eating.

It would seem that there are cheap fakes of this machine on the market. Bands breaking and DVDs not playing properly are two obvious signs that you may have purchased a fake.

Counterfeit 6 second abs pack

Savvier (the Makers of the product) has noticed several identifying marks on the counterfeit 6 Second Abs units that can help distinguish them from the authentic 6 Second Abs:

• Prices that are well below the televised advertised price of $59.90. These may indicate a counterfeit product which is of inferior quality.

 
• Instructional DVD's Rock Hard Abs and Total Body Workout that simply don't work.

• Interchangeable resistance bands that are of inferior quality and finish.

These aren't some generic brand knock offs, these are being sold as original products but unfortunately are of far inferior quality, be careful when purchasing one. Make sure you buy from a genuine dealer, and ensure that the product purchased is working correctly.

Next... the 6 Second ab workout-------->>>>>> watch out