I recently completed a poster titled "Dragon" of Bruce Lee, this poster has images in it
from the movie "Enter the Dragon". This was a satisfying project to work on because Bruce
Lee was a man whos drive and discipline I respect. This poster took me many hours to
complete because I'm particular about getting every detail as close to perfect as possible,
I'm very happy with the finished piece. My friend and collegue Charles Damiano, a long
time Bruce Lee collector, and winner of the 2004 Body for Life competition has made this
beautiful poster available for purchase at his website www.bruceleecollection.com

for a direct link to this poster go to
http://bruceleecollection.com/shopsite_sc/store/html/page5.html

Right turns

If pressed for what actually makes a difference in our quest for greater muscle growth,
definition, strength, endurance, what have you, I would always preach the basics as being
the means to producing real results. With all that glimmers in the bodybuilding and fitness
road there is so little, when looked at by percentage points, that actually works.

Not to mention the added drawback of sorting through volumes of information to find the
effective stuff, this in conjunction with the nonsense that most bodybuilding magazines
spout as effective protocol...to put it simply how's an upstart supposed to find their way
through this maze of confusion.

I have been in and out this maze numerous times, sin the past I had been lost in this maze
for months, once for a few years. Other times I would take the right turn and end up closer
to my destination...this discovery would sometimes be due to research, observation,
creative thinking, or simply stumbling upon an effective means to move closer to my
goals.

Oh yeah, sometimes I would take several right turns and they would end up being wrong
turns, this in turn required a retracing of steps back a bit, fortunately I have a good
memory.

"What does this do for me?" you say.
Well nothing if I don't want it to.............just kidding.
Well if hard pressed to give you right turns out of the maze you might find yourself in, I
could only think up a few things that would actually place you closer to your destination.

In no particular order here are a few things that have been shown to an awesome effect on
navigating the maze.

1) If you want to lose weight eat more fruits and vegetables. 5-9 servings a day will do the
trick. Fruits and vegetables are rich in vitamins, minerals, water, fiber and other nutrients.
These foods are high in fiber and water which enhance fat loss by reducing hunger pangs,
stabillizing insulin level thus reducing fat storage.

2) If you want to lose fat drink a glass of water before your meals. You will have less room
to fill with food, which will lead to fat loss.

3) After you have you glass of water have a small salad. eating the slad after the glass of
water will take up even more room in your stomach, and since salads (providing you don't
top them with excess butters, oils, cheeses and mayonaise( are low in calories. Follow your
slad with your protein and starches.

4) Perform high rep leg and back exercises for overall fat loss, muscle gain, strength and
cardiovascular conditioning. Bigger bolders make bigger splashes, and bigger muscles
have a bigger effect on the entire body. Perform sets of leg and back exercises in the
range of 15-20 will produce plenty of fat loss when married with a good diet and rest
plan.

5) Rest. After bouts of intensive exercise make sure that you get sufficient sleep and take
rest days away from weight training. Your joints will last longer, your muscles will grow
faster, and your mood wll be better. Most people will respond best to 3 weekly weight
training sessions, in some cases up to 5 days can be utilized with good effect, but three
seems to be the magic number.

6) Interval sprints work exceedingly well for fat loss. These can be done on cardiovascular
equipment or with your own body (swimming, hill running, boxing, jumping rope, etc..)
Intervals sprints enhance fat burning by increasing metabolism for hours or days after
they have been done. Basically intervals are a technique in which high intensity short
duration bursts, usually 10-60 seconds are alternated with short rest periods, typically
20-90 seconds. These intervals are done as little as 4 times and up to about 15 times.
These workouts are great because when you add in a 10 minutes of warming up and
cooling down, an entire interval workout can be completed in 15-20 minutes.

7) Want to get bigger without steroids then get stronger than you've ever been. It's that
simply get stronger on your basic exercises for sufficent repetitions and you will get
bigger. How many reps? Most people will respond well to 4-10 reps.

8) Perform drop sets. There that good. Drop sets take you muscles into no mans land
which causes your body to take note and demand positive transformation. Drop sets are
difficult for your body to get used to because you can change the repetition range on each
segment of the drop set easily. For exmaple today you might perform a drop set of 10
reps followed by 5 reps followed by 5 reps follwed by 10 reps. Next week you might do 11
reps followed by 10 reps followed by 6 reps followed by 15 reps. Just as long as you are
keeping the first portion of the drop set progressive in poundage then you can experiment
with different repetiton ranges within the drop set from week to week.

(note: Drop sets are not suggested for beginner and some intermediate level trainees. For
the first 1-2 years of training stick to basic foundation work to build...well...a strong
foundation.)

 
 
Lawrence
  
Lawrence X+=-
www.hosannahdiesel.com