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Saturday, December 31, 2005
Wednesday, December 28, 2005
Craig Titus-Kelly Ryan Arrest Update
The attorney representing Craig Titus and Kelly Ryan says that the couple did not know about the warrants made for their arrest. See full story and video on MSNBC web site.Monday, December 26, 2005
One-third of American teens get F in Fitness, study shows
A study released by the Journal of the American Medical Association showed that a third of U.S. teenagers tested flunked an eight-minute treadmill fitness test. See full story on the Miami Herald web site.Saturday, December 24, 2005
IFBB Pros Craig Titus, Kelly Ryan Arrested
IFBB pro bodybuilder Craig Titus and his wife, IFBB Fitness pro athlete Kelly Ryan, were arrested Friday in Stoughton, MA as fugitives in the slaying of a woman whose body was found last week in Ryan's burned-out Jaguar automobile abandoned off a remote Nevada desert highway.Wednesday, December 07, 2005
Determining your Basal Metabolic Rate - The First Key To Nutrition Success
Determining your Basal Metabolic Rate - The First Key To Nutrition Success Part 1 of 2
by Michael Elias - WNSO Natural Professional Bodybuilder
by Michael Elias - WNSO Natural Professional Bodybuilder
I am often asked, "What is the best way to go about creating a diet to reach my fitness goals?".
Most people instinctively begin by making a list of foods to eat. However, in order to really achieve their goals, there is a step they must do before ever creating a menu. The first step to reaching your goals is to determine your Basal Metabolic Rate.
To understand this first step, lets take a look at how weight loss and weight gain really works.
Each person's body burns a particular amount of calories daily just to maintain it's normal body functions. The amount of calories burned varies from individual to individual and is based on factors such as age, gender, height, weight, and body composition. This figure is called the Basal Metabolic Rate ( BMR ) and it indicates how many calories a person much consume daily to maintain their current weight with no additional exercise or activity.
Once the BMR is determined, we then need to take an individuals daily activity level and exercise plan into account to determine the actual amount of calories they need to consume to maintain their weight. This adjusted figure is called the Adjusted Basal Metabolic Rate ( ABMR ).
To determine how many calories a person needs daily to gain or lose weight, we add or subtract from the ABMR.
It takes 3500 calories to equal 1 lb of body weight.
Therefore we subtract 500 calories ( 3500/7 ) from an individual's AMBR to determine the amount of calories necessary to lose 1 lb per week.
A person interested in gaining weight would need to add 500 calories daily to their ABMR to gain 1 lb per week.
It's clear to see that the key to determining how many calories you need to reach your fitness goals is to first determine your BMR and AMBR.
I have created a series of calculators that will help you determine these numbers.
My calculators are available for free at the link below and will help you determine your target calories for losing weight ( Cutting ) or for building mass ( Bulking ). You will need Microsoft Excel to use the calculators. Simply follow the directions in the Red bordered boxes, and the totals in the Black bordered boxes will be filled in for you automatically.
http://MichaelandKendra.com/BMRCALC/bmrcalc.htm
Here is a more detailed example using my calculator.
Let's say we have a 25 year old Female who is 5' 4" and 145 lbs.
She is interested in losing 1 lb per week and she will be working out 5 times per week at a moderate intensity level. She does not have a physically demanding job, or any other extra strenuous daily activity.
Using my calculator, we can calculate her BMR to be: 1463 calories daily.
Adjusting this number based on her exercise level we can calculate her ABMR to be: 2267 calories daily.
Therefore, in order to lose 1 lb per week, her target calories would be 1767 calories daily ( 2267 - 500 ).
In the next part of this series, I will detail how to build a sound diet to provide the necessary target calories, based on an individuals goals.
For those interested in more detailed help with their training and nutrition, I offer personalized online training and nutrition plans on my website: http://www.MichaelElias.com
You may also contact me with any questions by e-mailing Michael@MichaelandKendra.com
Thursday, December 01, 2005
Perfect Posing for Figure and Fitness
Perfect Posing for Figure and Fitness featuring IFBB Fitness Pro Kendra Elias
Part 1 of 6
By Michael Elias- WNSO Natural Pro Bodybuilder
One of the most often overlooked aspects of physique competition, especially among new competitors, is posing and stage presence. Competitors will spend months preparing their physiques to be their best, but often spend very little time perfecting their skills at displaying their physiques on stage.
At every show we attend, we see at least one competitor who would have placed much higher if they had only spent the time to learn to pose properly. Proper posing can truly be the difference between winning or simply being on stage.
In this six part series I will go through each of the mandatory poses for Figure and Fitness competitors and detail the finer points of displaying the physique to perfection. In addition, I will go over some common mistakes that competitors make and discuss to proper ways to avoid these pitfalls.
In part 1 of this series we will be covering the Front Relaxed Pose.
The front relaxed pose is actually the most difficult of the poses for most competitors to master.
In the Front Relaxed pose, your front foot should be facing forward toward the audience, your back foot should be slightly behind the front foot and turned at a 90 degree angle from the front foot.
We use the term "butt up" to describe how you should hold your hips and butt during these poses. You should arch your back into a "C" shape and lift your butt up as high as you can lift it. This will give your butt and hamstrings the best look possible.
Your torso should be twisted slightly in the direction of your front facing leg, so that your body is visible to the audience and judges.
Keep your stomach in, your chest out, your back in the "C" curve position, and your "butt up".
( Easier said than done! This one takes a lot of practice ) The arm on the side of your front facing foot should be slightly bent and held out to the side of your body. It should not be extended out dramatically from your body, and it should not be in too close. ( See the picture above for the proper placement)
Keep your head up high and confident in every pose, and always keep a big smile on your face.
Be sure to practice this pose from both sides, as you never know which side of the stage you will be on.
The Front Relaxed pose is generally used when you first walk out on stage, or when you are placed to the side or the back of the stage awaiting a callout.
There is truly nothing "relaxed" about the Front Relaxed pose. Remember to keep everything tight, even when standing to the side or the back of the stage.
In part 2 of this series we will detail the Front Facing Pose, the first in the series of the four quarter turns judged in the physique rounds.
For those interested in perfecting their posing skills, Kendra and I offer personalized posing instruction and practice for Fitness, Figure and Bodybuilding competitors. We have perfected a system of posing instruction that can be done in person, or even completely online.
Please visit www.MichaelElias.com or www.KendraElias.com for more information about the programs and training we have available. You may also contact me directly by e-mailing Michael@MichaelandKendra.com