TESTIMONIAL
"This course has been fantastic in determining why my last personal trainer was hopeless.  Just because it worked for him, nothing was working for me.  We had different body types, we had different metabolism levels, we had different mental outlooks, we had different food likes and dislikes and even the training suited his body type but not mine.  I now feel confident within myself now to prepare for the next competition, especially with the vast array of information provided within the course that is so hard to find in books and on the internet (that was in a layman’s language)."

                                                       Christine Whimpey, Moorabbin, Australia

TESTIMONIAL
"I have been training for over 10 years, competitively competing for approximately 3 years. I am  “VicFit” accredited in Gym Instruction and Personal Training, continually researching and studying to further improve and increase my knowledge and skills. To date, I have never read anything so detailed and informative, with various tactics used to enhance one’s look, performance, and mental attitude (and it’s all in the one text!). This is definitely worth the read and study."

                                          Karoline Cerin-Stepic, East Keilor, Victoria 

TESTIMONIAL
"I have to say that this was a very informative course. I was impressed to see information resulting from actual tests performed by the authors and particularly in relation to females. There are so many resources aimed at the Male bodybuilder that also prescribe methods that are completely unsuitable to the female form. Well done on providing a valuable and informative resource that I plan on using quite a bit in my future endeavours."

                                                   Louise Vu-Duy, Melbourne, Australia

Insider Secrets to Winning for Bodybuilders…Part 1 Thinking to Win

 By INBA World Vice President Wayne McDonald BSc. and Mr Australia Richard Hargreaves

 10 Attributes of a Champion Bodybuilder…How Many Do You Have?

  "When your vision is powerful enough, everything else falls into place: how you live your life, your workouts, what friends you choose, how you eat, what you do for fun. Vision is purpose and when your purpose is clear so are your life choices. Vision creates faith and faith creates willpower. With faith there is no anxiety, no doubt - just absolute confidence."

-          Arnold Schwarzenegger

 INTRO - Is there a secret to bodybuilding success? Is there something that all champion bodybuilders do or know?  Apart from genetics, is there something that separates winners from also-rans? Well there is…and that secret is knowledge. Those with the best information (and who get into action and use the knowledge) have a distinct advantage over those who don’t. Over the next three articles we will reveal three key areas of knowledge that will help you to win at bodybuilding.

 What are the qualities that make a bodybuilding Champion? Although as humans we are all unique, champions share some common traits (qualities of personality) that are not seen in others. By learning these traits and applying them, you too, can greatly increase your success and put you on track to become a champion.

 1. Bodybuilding champions love bodybuilding.

Bodybuilding champions eat, sleep and talk bodybuilding. There isn’t anything they would much rather be doing. For them training and dieting are a passion - not hard work and drudgery as it appears to others. They can not wait to get down to the gym for their next workout. In fact they have to bridle their enthusiasm so not to over-train.

 2. Bodybuilding champions set goals and have a burning desire to succeed.

Bodybuilding champions have a burning desire to get where they are going and they know where they are going. They have a plan. They plan their workouts. They plan what shows they will enter. They have short, medium and long term goals that are specific, written down and with deadlines. For example - I will weigh 80kg on the 1st January. No airy-fairy dreams, but specific, measurable goals, outcomes and objectives.

 3. Bodybuilding champions visualise and feel success long before it happens.

Champions build vivid mental images of the way they want to look and the way they want things to be before it becomes a physical reality. They picture in their mind’s eye, over and over hundreds of times, how they will look on stage. They do not picture their fears (like forgetting their posing routine), only their goals. They ‘see and feel’ themselves receiving the winning trophy, getting congratulated and hearing the applause. They picture themselves at the gym having a great workout or eating the right foods, over and over in their mind. They do this so often that the mental picture becomes so clear it becomes a physical reality. Their subconscious mind accepts them as real and directs the athlete to do all the right things at the right time without conscious effort and the mental picture becomes a physical reality.

 4. Bodybuilding champions have a positive mental outlook and an unwavering faith in themselves.

Every bodybuilding champion will encounter obstacles on their way to greatness. Injuries, mistakes and other setbacks are par for the course. They are part of the journey. Champions understand this and do not allow minor ‘hiccups’ to distract them. They maintain an unwavering faith in their ability to succeed and overcome all the challenges they come across. They take everything in their stride. A champion’s mindset always looks for and finds the silver lining in every cloud (obstacle) and uses set backs to propel themselves to greater successes.

 5. Bodybuilding champions learn from their failures.

Bodybuilding champions know that for every method, technique, diet, system they try that doesn’t work, they are one step closer to discovering what does work. Thus every experience is a positive one - they either learn how to do something - or find out how not to do it. They do not beat themselves up over mistakes but view it as a necessary part of their education.

 6. Bodybuilding champions avoid negativity.

The most famous of all bodybuilders, Arnold Schwarzenegger has this to say about negativity. "I have nothing to do with negative relationships. I stay away from negative influences. I have no time for negative thinkers and pessimists. Such people will suck you dry until you have become as pessimistic as they are. Then you’ll have not just one but two losers." In contrast, positive people fuel your own desires to achieve. Their beliefs and actions inspire you.

 7. Bodybuilding champions are disciplined, consistent and persistent.

Bodybuilding champions never skip a meal, never skip a workout and never opt for the easy way out. They do what needs to be done, when it needs to be done, no excuses. Bodybuilding champions have faith in their ability to succeed. They might try a different approach - but they never give up. They know a winner never quits and a quitter never wins.

 8. Bodybuilding champions know how to concentrate.

Bodybuilding champions focus on their goals and the job at hand. If they are in the gym training, their eyes are not flitting around seeing what others are doing. Their attention is focused with unwavering precision on the present moment and everything else is shut out from their consciousness. They allow nothing to distract them.

 9. Bodybuilding champions constantly strive for improvement.

Bodybuilding champions look for better training methods, diets and other ideas to further improve and accelerate their results. They are never satisfied unless they are making incremental improvements to their physique, training methods and systems.

 10. Bodybuilding champions go the extra mile.

Bodybuilding champions are prepared to do whatever it takes to achieve their goal. Perspiration and hard work go hand in hand with goal setting, visualisation and a positive mental outlook. Bodybuilding champions continually and habitually go the extra mile, do another 10 minutes on the treadmill, train when they do not feel like it and stick to their diet when everyone around them is enjoying ice-cream.

 Apart from point 1, the 10 attributes of a champion bodybuilder can be learnt and cultivated so eventually they become part of you…the NEW YOU!

Make sure to read the next article for part 2 of this series – Training to Win.

  Inside Secrets to Winning is an excerpt from a new 21 lesson, 330 page Bodybuilding Contest Preparation Course which was published in Australian MuscleMag International. The new IAPC Bodybuilding Certificate Course covers everything you need to know – and more importantly do – to win at bodybuilding. The course is recognised by the International Natural Bodybuilding Association (INBA) and offers a certificate at completion.

Learn more insider secrets to bodybuilding with the official guide to bodybuilding and contest preparation. 330 pages, 21 lessons, printed Home study course with an academic certificate. Visit http://insertyouraffiliatelinkhere to get the Full course, or enrol in the FREE 10 day Bodybuilding mini eCourse.

Insider Secrets to Winning for Bodybuilders…Part 2 Training to Win

 By INBA World Vice President Wayne McDonald BSc. and Mr Australia Richard Hargreaves

Muscle Size Success secret…make this your “Secret weapon”!

Now I know this mightn’t sound terribly exciting at first. But believe me…reading on will be worth it, because the effects can be quite amazing…and fast. So if you’ve reached a plateau in your results…and you just don’t seem to be getting any bigger…perhaps it’s time to focus a bit more on the science of stretching!

 Stretching properly can facilitate easy growth!

 There is no definitive methodology covering stretching before weight training. Exercise scientists can list “common-sense” reasons why we should stretch to avoid injury, yet there is no proven evidence. Indeed humans are amongst the few creatures that stretch before activity. Therefore, the IAPC can not recommend a specific procedure other than to advise bodybuilders to apply the “art of active rest”…which we will explain further along… and utilise what they feel is best for them.

However, I will make one important statement about stretching. This advice is based on my observation over my 25 years in the bodybuilding industry. I have observed bodybuilders who had that special muscle quality; plump muscles that looked almost too good to be real, they all stretch between sets. They fill their resting time between sets, or while their partner performs their set by stretching the trained muscle group. As example, Tom Platz was so flexible that even with such incredible muscle size on his legs; he could do the total splits. I believe stretching between sets is a bodybuilding success-secret and I advise everyone to utilize this habit between sets.

(Wayne McDonald)

 Richard Hargreaves, co-founder of the IAPC has this to say about stretching:

I have read and experimented extensively over the years with various training systems and methods. One method (It’s not really a secret but it may as well be, because so few people are aware of it, understand it, or take advantage of it) is stretching! I watched certain individuals who regularly stretched make phenomenal gains but for too long I did not realise it was stretching that was having a major impact on their results. However, a couple of things forced me to re think my position towards stretching. One was scientific research that demonstrated muscles become more sensitive or receptive to IGF-1 if they are stretched. The other was the "Balloon” or “Bag” Theory to muscle growth which expounds your muscles are literally like water filled balloons or bags, and just like you can blow up a balloon, you can blow up a muscle. By stretching the muscle you could be stretching or enlarging the muscle’s outer membrane allowing the muscle to grow further.

 Arnold Schwarzenegger was also a great believer in stretching, especially his upper back, biceps and chest (when performing a set of flat flyes for chest, he could almost touch the dumbbells on the floor). These were also his best body-parts and distinctly better than any of his contemporary bodybuilders of the time. Since Arnold’s time, scientific research has revealed that stretching increases muscle cell sensitivity to the potent muscle building hormone IGF-1. IGF-1 is short for Insulin-like Growth Factor. It is a powerful anabolic hormone naturally produced in the body when HGH (Human Growth Hormone or Somatomedin) is metabolised in the liver. Some athletes take synthetic IGF-1 (banned substance) in injectable form to make gains in muscular size. However, a natural bodybuilder can take advantage of this potent muscle-building hormone by stretching. Stretching muscles make the cells more sensitive to this valuable growth factor and amplifies muscle building.

 The “bag theory” of muscle growth expounds the value of the “pump” for building muscle. This theory was developed by a researcher named D.J. Millward, a well-known scientist who has studied the muscle-building process extensively.

The theory makes a lot of sense when you look at the physical structure of a muscle. A muscle is surrounded by a tight fibrocollagenous sheath referred to as fascia, which holds the bundles of muscle fibres (actin and myosin) firmly together. The theory follows that by stretching the Fascia you allow the muscle more room to expand or grow rather than 'forcing' growth within an unyielding barrier.

 Millward states "...a key feature of skeletal muscle growth appears to be that it is limited by connective-tissue growth, which controls myofiber diameter and length."

 Scientifically, it has been measured that muscle growth is greatest by stretching the muscle. This was discovered by comparing the muscle growth in chicken wings. One group of chickens had a weight tied to their wing. The weight was light enough so they could contract their wing – perform concentric contractions. A second group had a weight tied to their wing that was so heavy that could not move the weight and the wing muscle staying in a static stretched position. The muscle gain in the group of chickens who had their wings stretched was ten times greater than the group who could contract (perform repetitions) with their wings. This technique cannot be applied to humans because of the pain involved. (Poor chickens!)

 How to integrate stretching in your training to speed muscular growth…

The Art of Active Rest…

 Utilising what is termed “active rest”. Between every set of exercise, instead of only resting, productively stretch the muscle you are training. When stretching take the muscle firstly to the point that you feel slight pain, then relax the stretch momentarily so the pain disappears. Repeat the ‘full’ stretch on the muscle again – and hold. On the second attempt at a full stretch to tightness you should be able stretch further than you first stretched to the point of pain. This is due to “gates” at the end of muscle cells that lock to prevent injury are unlocked. Never hold a stretch at the point where you are feeling excessive pain – just slight discomfort. That pain is actually the muscle contracting against the stretch (to avoid injury). If the muscle is contracting, it is not stretching. Relax the muscle as it is being stretched, by consciously putting your attention on it. At the same time take deep slow breathes into your midsection (diaphragmatic breathing.) If you are seeking an improvement in your ability to stretch, be patient, changes usually take six weeks before they can be measured.

 The only tension should be in the agonist and not the antagonist muscle…and this tension should be “relaxed tension”. To explain agonist and antagonist, here is an example. If you are performing bicep curls, the agonist would be your bicep, and the antagonist (opposing muscle) is your triceps. If you were doing triceps pushdowns, the agonist would be your triceps and the antagonist would be your biceps. Stretching between sets does not add extra time to your workouts yet training is more effective and productive. As a final word, if you have been training for a few years and never have taken advantage of the stretching stimulus be prepared for some spectacular results after utilising this "secret weapon"!

Make sure to read the next article for part 3 of this series – Eating to Win. 

Inside Secrets to Winning is an excerpt from a new 21 lesson, 330 page Bodybuilding Contest Preparation Course which was published in Australian MuscleMag International. The new IAPC Bodybuilding Certificate Course covers everything you need to know – and more importantly do – to win at bodybuilding. The course is recognised by the International Natural Bodybuilding Association (INBA) and offers a certificate at completion.

Learn more insider secrets to bodybuilding with the official guide to bodybuilding and contest preparation. 330 pages, 21 lessons, printed Home study course with an academic certificate. Visit http://insertyouraffiliatelinkhere to get the Full course, or enrol in the FREE 10 day Bodybuilding mini eCourse.

Insider Secrets to Winning for Bodybuilders…Part 3 Eating to Win

Final of the 3 part Sneak Preview of the New IAPC Bodybuilding Contest Preparation Certification Course. 

By INBA World Vice President Wayne McDonald BSc. and Mr Australia Richard Hargreaves

Eating fat to Build Muscle and get ripped!

 Fat can be a close ally in your quest to pack on muscle and lose body fat. Not all fats were created equal, and far from being your enemy, the right fat can be your best friend. Read on to learn exactly what the right fat is…and how you can use it to your advantage.

Fat - Essential Fatty Acid – Omega-3 Fatty Acid

Flax seeds and flax seed oil

The body uses about 20 fatty acids to maintain normal function. Our bodies can synthesize all but two, Omega-3 and Omega-6. These two fatty acids must be obtained in proper balance through foods or supplements. Most people typically do not consume enough Omega-3 fatty acids in comparison to Omega-6 fatty acids (current ratio is 1:20, whereas ideal is 1:4 ratio). Moreover, using a (bodybuilding) diet that attempts to reduce fat intake means supplementing with Omega-3 fatty acid is essential otherwise an inflammatory response occurs due to the imbalance.

The use of EFA and flax seed/oil is popular with competitive bodybuilders and is yet another example of the innovative understanding that bodybuilders have for nutrition (that now the general population are becoming aware of). Flax seeds are a rich source of Omega 3 fatty acids and also abundant in fibre, lignans, vitamins, minerals and protein. Flax seeds contain both soluble and insoluble fibre and importantly contain a special fibre called mucilage. Mucilage helps stabilize blood sugar levels, protects against bowel cancer and is a natural laxative. Plus, a 100 grams of flax seeds produces 25 grams of protein (4 grams of protein per tablespoon), which is great considering the other nutrients obtained along with this.

Benefits for bodybuilders

Flax seed is one of the best sources for the essential fatty acid, alpha linolenic acid. Alpha linolenic acid is important for bodybuilders:

·         Enhancing insulin sensitivity within muscle cells

·         Stimulating steroid production

·         Systemization of hormones

·         Mediating immune response

·         Directing endocrine hormones to target cells

·         Regulating smooth muscle and autonomic reflexes

·         Construction of healthy cell walls

·         Transportation of oxygen to body cells

·         Keeping saturated fats mobile in the blood stream

·         Regulation of nerve transmission

·         Serving as the primary energy source for the heart muscle.

 Omega-3 fatty acid is sometimes defined as "anti-fat" due to its ability to speed up the metabolic process and aid in fat loss. Omega-3 fatty acid increases the fluidity of cell membranes, increases the uptake of nutrients into the cell and removal of waste from the cell. More efficient cellular function results in an increased rate of fat burning. Whereas, low-fat diets tend to result in poor hormone production which leads to a slower metabolism.

 Flaxseed oil or whole seeds?

From a nutritional standpoint, seeds are the better choice. Most of the nutrients are contained in the flax seed but seeds are also higher in calories, which makes seeds an off-season option. To absorb the oil and nutrients the seeds must be cracked or ground up (use a coffee grinder). You can add the ground up seeds to cereal, salads, protein shakes, rice, or just eat them plain – they have a nutty (but not strong) taste. One needs three times the amount of seeds to get the oil equivalent. The flax seed oil gives you a concentrated source and convenience that may give using oil the edge for a competitive bodybuilder.

How to use flax seed oil

Flax seed oil is best taken with other food. Consume one teaspoon of flax seed oil with breakfast, lunch and dinner. This is a moderate dose and should be increased from teaspoon to tablespoon in off-season (3 teaspoons equal 1 tablespoon). Do not be afraid to add Omega-3 fatty acid supplementation to any pre-contest diet. The numerous benefits and fat burning assistance outweighs the calories.

Flax seed oil should not be raised to a temperature of more than 120°F/49°C. You need to add flax seed oil to your food after cooking, use as a dressing on salad, added to other liquid drinks, or consumed directly.

Be selective when you purchase flax seed oil. Flax seed oil is readily denatured by oxygen, heat and light. Flax seed oil must be carefully produced, packed under nitrogen in light-proof containers and refrigerated until used (do not buy flax seed oil sold in a glass bottle or on the shelf – get from the refrigerator section in a light-proof, black container). Use as quickly (fresh) as possible.

Revealing Health Tip: Competitive bodybuilders can use a mix of low-fat cottage cheese (excellent low-calorie, inexpensive protein source) and flax seed oil as a combination in their pre-contest diet. The combination of flax seed and cottage cheese has been widely used in Europe over the past 50 years and was originally proposed by Dr. Johanna Budwig, a German biochemist and expert on fats and oils. Recently the theory was re-examined by Dr. Dan C. Roehm M.D. FACP (Oncologist and former cardiologist) in 1990. Dr. Roehm claims: "this [diet] is far and away the most successful anti-cancer diet in the world". Budwig, six times Nobel award nominated doctor says this essential nutrient combination actually prevents and helps body to cure cancer. She says the absence of linolenic acids [in the average western diet] is responsible for the production of oxydase, which induces cancer growth and is the cause of many other chronic disorders. The theory is the sulphuric content of protein (cottage cheese being the best) makes the Omega-3 oils (flaxseed oil) water-soluble and more effective (cell respiration is closely connected with the highly unsaturated fatty acids and needed for proper oxidation).

The best combination is cottage cheese and flax seed oil. The Budwig formula is: 120 grams (4.2 ounces) low-fat organic cottage cheese with 45 ml (3 tablespoons) flaxseed oil (or 1-3 Tablespoons of freshly ground flaxseed and enough water to make it soft). Add a little cayenne pepper, garlic and red pepper for taste and greater health properties. Using the Budwig dose ratio and our recommendation during the pre-contest phase of only 3 teaspoons of flax seed oil daily, you would need only 45 grams (1.5 oz) of the cottage cheese. You can use more cottage cheese than this for the desired level of protein that you need at the time.  

Inside Secrets to Winning is an excerpt from a new 21 lesson, 330 page Bodybuilding Contest Preparation Course which was published in Australian MuscleMag International. The new IAPC Bodybuilding Certificate Course covers everything you need to know – and more importantly do – to win at bodybuilding. The course is recognised by the International Natural Bodybuilding Association (INBA) and offers a certificate at completion.

Learn more insider secrets to bodybuilding with the official guide to bodybuilding and contest preparation. 330 pages, 21 lessons, printed Home study course with an academic certificate. Visit http://insertyouraffiliatelinkhere to get the Full course, or enrol in the FREE 10 day Bodybuilding mini eCourse.