Archive for the ‘BodyBuilding’ Category

Lung capacity training

Many years ago when I was about 26 or 27 I went to welding school. It was great fun – welding school is a place where you can yell and swear and spit while you go about your business. Nobody seems to notice.

As part of my training I learned all about respirators and lung protection. I got a 3M mask and wore it about the house. Whenever anybody lit up a cigarette I would don my mask and sit there looking at them.

I had been doing breathing squat sessions to expand my frame for many years.

A year or two later I took a crack at the Army Infantry reserve and got in. During our basic training they had us yelling as loud as we could while marching and carrying on.

Another little trick I had picked up was hypoxic training. Breathing into a plastic bag to expand my carotid arteries.

All of these things combined will greatly increase lung capacity.

Your aerobic performance will increase as a consequence of hypoxic training & respiratory muscle training.

You need to incorporate the 20 rep breathing squat program, hypoxic training with a plastic bag & respiratory muscle training with an expand-a-lung or similar.

Autogenics, Buteyko & Sedona for recuperation

Autogenics I have discussed in a couple of posts. The buteyko & sedona methods are a perfect compliment to Autogenic training.

Buteyko is a breathing method and most of the info is available free online. It involves rather than deep breathing rather the opposite. Hypoxic breath holds & very shallow breathing while remaining deeply relaxed. Over time this increases endurance and reduces anxiety. They also encourage the use of breathing resistance devices, altitude masks and russian breath training devices. Intermittent hypoxia is itself a highly effective method for enhancing performance and is much more so when combined with deep relaxation training.

Sedona is a psychotherapeutic method for releasing & controlling emotion. It works.

I think these three methods combined are fully synergistic. I dont see any point of conflict.

Body by jake IM Rings

I decided on the weekend to get into suspension training. Bought a copy of the new book “Rings of Power” from dragon door.
Its a very brief book but it was only $10. There are better materials out there like “Suspension Revolution” and a book “Sling Training” from meyer & meyer sport.

First step was to get a chinning bar for my doorway. I decided on the gofit brand because it is 8 inches higher than other brands. A bit peeved at elitefitness in Auckland though as they still have not shipped 5 days later.

For my suspension gear I was prepared to fork out $150 for an Adidas 360 but quite by chance came across the IM Rings – a super good deal compared to all the rest. Also I see good reviews all over the net.

im rings

im rings

chinning bar

pullup bar

The versatility of Kettlebells

At first sight kettlebells dont seem versatile in the least. A set bunch of weights and 4kg between them. The weights they come in are not even high.

But the seasoned lifter knows better. Most of the resistance from kettlebells is in the form of torque. Over which you have 100% control – even though nobody created the electronics to directly measure it yet.

Rest assured it is in the hundreds of pounds.

So while you may be swinging 24 or 32kg of steel – the actual resistance is far far more and you can vary it as you please.

If you are tight for cash you can tape plates to the bottom of your kettlebells or tape them together at the handles.

Just like I do to lift more weight:

taped kettlebells

kettlebell swing

1 hour of intense exercise can add 10 hours to your life

OK I came across this fact yesterday so lets calculate:

I have been training 30 years roughly

3x per week for 40 minutes approximately

So 3 X 40 X 52 X 30 = 187200 minutes of exercise

Probably its more but never mind

So we multiply by 10 = 1872000

Thats how many extra minutes of life I have earned

Thats 31200 hours = 185 weeks = 3 1/2 years

LOL 3 and a half years –> not much really

Maybe I should have become a ditch digger

Update on Autogenics

I have been doing autogenic meditation for many months now – usually 2 or 3 sessions daily minimum.

I usually do two short sessions and a long one at bed time.

To assist I have a sound and light machine, a CES and a ganzfeld mask.

I bought a bunch of the best books on autogenics off amazon before beginning:

Autogenic Training: The Effective Holistic Way to Better Health
by Dr. Kai Kermani

Autogenic Therapy Volume 1 Autogenic Method
by Wolfgang Luthe

The Jack Schwarz Method of Autogenics

…and several others.

Basically through deep relaxation autogenics heals psychosomatic illness and symptoms. Improvements in memory, imagination, smell & taste etc can result. Any stress related illnesses can be prevented or reversed.

Yes my ability to visualize is gradually improving. More in stops and starts really as when I do get clear images they are crystal clear.

Also things like my sense of taste – this morning it was like I could feel every nerve in my tongue while meditating.

Another method I have found that is ideal to do along with autogenics is the sedona method for emotional control.

At the moment I am working on increasing the length of time I can stay in the autogenic state undisturbed. In a few months this will result in the imagery and visualization ability to become fully activated.

Dead on Steroids

Big Kiwi – Justin Rys an infamous Kiwi Body Builder & Steroid peddler recently passed away. Rys was a likeable character, I never met the guy.

Well he didnt make 40.

Here is a list of dead steroid uses:

Carlos Rodriguez died 1991 age 48 stomach cancer
Mohammed Benaziza died 1992 age 33 clenbuterol injection
Ray McNeil died 1995 age 29 killed by his wife
Andreas Münzer died 1996 age 31 liver and then kidneys failed
Mike Mentzer died 2001 age 49 heart complications
Ray Mentzer died 2001 age 47 cardiovascular disease
Hans Hopstaken died 2002 age 45 heart condition or pneumonia
Ron Teufel died 2002 age 45 liver failure
Scott Klein died 2003 age 30 kidney failure and heart failure
Claudia Bianchi (female) died 2004 age 34 blocked arteries
Derrick Whitsett died 2004 age 38 heart attack
Marianna Komlos (female) died 2004 age 35 breast cancer
Robert Benavente died 2004 age 30 massive heart attack
Sonny Schmidt died 2004 age 51 cancer
Charles Durr died 2005 age 44 enlarged heart
Don Youngblood died 2005 age 51 massive heart attack
Fannie Barrios (female) died 2005 age 41 apparent stroke
Paul Demayo died 2005 age 38 heroin overdose
Eduardo Kawak died 2006 age 47 heart attack
Eric Otero died 2006 age 37 hypertrophic cardiomyopathy
Johnny Fuller died 2006 age 62 cancer
Dan Puckett died 2007 age 22 heart condition
Greg Deferro 2007 age 53 heart disease
Rob Sager died 2007 age 29 heart failure
Shelley Beattie (female) died 2008 age 39 suicidal depression
Art Atwood died 2011 age 38 heart attack
Frank Hillebrand died 2011 age 46 heart attack
Luke Wood died 2011 age 35 kidney failure and heart failure
Casey Viator died 2013 age 62 heart attack
Ed van Amsterdam died 2013 age 40 heart attack
Greg Kovacs died 2013 age 44 heart attack
Matt Duvall died 2013 age 40 heart attack
Nasser El Sonbatey died 2013 age 47 kidney failure
Terri Harris (female) died 2013 age 49 massive heart attack
Mike Martarazzo died 2014 age 49 heart attack
Vince Comerford died 2014 age 52 heart issues
Shawn Robinson died 2014 age 31 heart issues
And let’s not forget those who are still hanging on:

Arnold Schwarzenegger heart valve surgery still living
Don Long kidney failure still living
Tom Prince kidney failure still living
Flex Wheeler kidney transplant still living
Ed Corney heart attack and 2 strokes still living
Boyer Coe quadruple heart bypass still living
Danny Padilla heart attack still living

from the following site http://www.true-natural-bodybuilding.com/steroids.html

Autogenic mind power

Some months ago i began autogenics training from scratch. Its not my first foray into the technique as many years ago i could get into theta at will after practising autogenics for a year or so. What evaded me however was the deep visualization of the advanced methods. The holding of a colour field for example I could not do – only a murky haze. This was both a frustration & a disappointment.
There are no autogenics therapists in New Zealand and shamefully only 2 or 3 neurofeedback practitioners. So there is no choice here but self training. There is at least a floatation center in town.

If you are unfamiliar with Autogenics it is a method of training to quickly induce deep trance & deep relaxation while over a period of months healing & rejuvenating the central nervous system & brain.

The standard exercises involve verbal reinforcement during progressive relaxation. Preferably a month is spent on each formula.

1. My right (dominant) arm is heavy

2. My arms & legs are warm and heavy

3. My heart beat is calm and steady

4. My breathing is calm and regular

5. My solar plexus is warm & glowing

6. My forehead is cool and dry

While affirming these verbal commands in ones mind the body is in one of several relaxation postures. My favourite is flat on my back on the bed. The environment must be very quiet and warm with no distractions.

The session must last only 10-15 minutes max for the first 6 months. This is because you are training yourself to quickly enter deep relaxation. During this process your brain will heal & regenerate removing neurosis & psychosomatic illness. Sessions are done 2-3 times a day.

As you move on to the next formula you briefly reaffirm the previous ones, the focus most of the session is on the affirmation for that month. The whole thing is done with passive concentration not will power. You just relax in the posture & make the affirmations while focussing on the body process – let the brain do the rest itself.

What happens is day to day thoughts intrude, twitches, itches etc. You simply have a scratch, put thoughts aside and continue with the session – which removes anxiety by itself.

So its very easy.

After the standard exercises comes the advanced stage. Now as a kid I recall doing this stuff myself naturally without ever having heard of autogenics. I would lie in bed at night or in the morning in total relaxation and see clearly a full pure field of a single colour. This is a Theta brainwave state, perhaps borderline alpha/theta.

So this is the first of the advanced exercises.

7. I see a pure field of a single colour (the one you mind chooses)

8. I see a full pure field of (any colour you please)

9 I see a solid 3D object (such as an apple, a cup etc)

10. See a movie (in your mind vividly)

11. Meditate upon a mental concept such as a philosophical value

12. Ask your subconscious for answers to problems.

Now its important to note that there is a big transition between exercise 6 and 7. This involves the length of time in trance. The standard exercises are done for a short time period to train you to enter trance. The meditative sessions are done for 30-60 minutes at a time. You must gradually increase the duration and depth of the meditation after the standard exercises from 15 minutes up to 60 minutes.

Once you can remain in deep meditation for 30 – 60 minutes only then should you begin exercise 7. You should take six months to lengthen your sessions. You can also work on deepening the trance during this time. This is not an approximation of how long it should take. It is a prescription – you must take six months to gradually ease into it. This is because the whole process is gently healing and developing your nervous system.

You will have spent six months already on the standard exercises gaining the benefits of 2-3 deep relaxation sessions daily. Now you spend another six months practising very healthy beneficial deep meditation sessions up to an hour long. For your mind and body it is a great tonic.

What ever neurological conditions you have holding you back will have time to heal during this period of rejuvenation. Then you can begin with the advanced exercises.

Things that can help in the advanced stage are biofeedback, CES (cranial electro stimulation), floatation and brainwave entrainment.

So for me I am beginning the transition from 6 to 7 now. I have just made a CES device & have several biofeedback devises such as skin temp, GSR, EEG & EMG. I also have a good sound & light meditation machine. I will use the floatation center in town also.

What can you do once you have mastered the Advanced Training?

Full sensory visualization & somnambulistic hypnosis. You can also control body processes & recuperate much faster. Boost immunity. Practice advanced QiGong, Hypnosis etc. Basically it opens you up to be able to practise a wide variety of other advanced therapeutic methods too.

So its awesome.

A month of mountain hiking in Queenstown

Yes I went again for a month this time.

I spent 3 weeks living in a tent half way up a mountain. The elevation was 1,748 m (5,735 ft) minus 1000 ft which is the altitude of lake Wakatipu.

That means every time I hiked up to my tent I climbed 2300 feet – I did this probably 17 times during the month which comes to a climb of nearly 40,000ft.

No wonder I got a bit skinny by the end of it.

Anyway here are the pix.

queenstown

queenstown

ben lomond

I also went to Milford Sound which was real kewl

milford sound

milford sound

gareth thomas

Far too many pix to put here so look at my flickr page https://www.flickr.com/photos/freefitnessguru

Peace of Mind

The things that provide Peace of Mind are simple things. Many people lack Peace of Mind because they seek it from the wrong things.

Money for example with or without does not provide Peace of Mind. Without it you worry how to make ends meet. With it your problems are amplified.

Relationships and emotional entanglements certainly do not provide it.

Here are the things that do provide true Peace of Mind…

Peace and Quiet
Solitude
Physical Culture
Mentalism
Erotisicism

Those things in a proper balance and application can provide what we all seek – sanity.

Solitude and silence in a beautiful natural environment are great. But to enjoy these things your physical & mental state must be well.

You must make your own explorations of physical culture & mentalism.

Erotisism is just a bit of the old nookie, not an obsessive love affair – just a bit of a spice up.
For me that means shagging a few hot chicks and hanging out at the strip club.

These things I find can remove the petty madness of society and the world from my thoughts.

Flickr photostream
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