All Natural (Drug Free) Bodybuilding Secrets

Natural bodybuilding refers to bodybuilding without muscle enhancing drugs or anabolic substances. In other words natural athletes who choose to build their body with all-natural have to stick to a regimen of well structured bodybuilding diet along with some performance enhancing supplements like whey protein, creatine & l-glutamine. There are however other natural athletes who go all out ie they don't even use over the counter products to help them supplement their daily diets. Their nutrition consists solely on natural foods!

Natural bodybuilding is a very specific sport. There are national bodybuilding organisations that organize natural bodybuilding contests for men and women. For more information or if you are interested in entering a natural bodybuilding show please get yourself a copy of Natural Bodybuilding & Fitness magazine at your local newsagent. Some of these shows are drug tested and some are not. The choice on which one you compete is completely yours.

A natural bodybuilder must learn to build his body in the most precise way possible. Learning as much as possible about natural bodybuilding dieting, training, supplementation is essential if one is to successfully build a natural physique of national caliber.

One of the keys to a great natural body is persistence. I don't care how well you eat or how hard you train! If you do not have the necessary persistence to keep it up for months & years you will just be spinning your wheels with no results to speak of. Building natural muscle mass takes time - sometimes a lot of time! Always be patient and expect success through your nutrition, contest diet and training.

Along with persistence you need to set up some specific, clear cut goals for yourself. If you do not know what your goals are chances are you will not make significant progress in the gym. Short term goals set up every week are great for
short term progress in the gym. For example you can set a goal of increasing your bench by 2 lbs in your next week's incline bench press session! Take these small goals and add them up over 6 months and they really make a big difference. Long term goals need to be set up as well. For example - "12 weeks from now my goal is to have lost 15 lbs or pure body fat and win my upcoming natural bodybuilding contest". You need to constantly remind yourself of your big goals in order to not lose track of the reasons you are training and dieting so hard. Reading your goals every day helps you stay on track, train harder and not cheat on your diet. Trust me! When you are carb depleted for 3 days and pizza is calling your name, a reminder of your goals is what puts you back in track.

Nutrition is probably half the battle to getting muscle to grow OR to burn body fat. A general guideline is to eat 12-13 calories per lb of body weight if you are trying to get ripped and 17-19 calories per lb if you are trying to gain muscle. 30% of your calories should come from protein, 50% from natural carbohydrates and 20% from
healthy fats (olive oil, canola oil, flaxseed oil etc). Try to avoid sugars & processed foods at all costs. Most of all, make sure you get 1 gram of protein per lean pound of body weight per day no matter what! Hardcore weight training breaks down muscle fibers and it is absolutely necessary for our body to be able to recover from these hard workouts with the use of protein.

As far as working out is concerned, forget all you read in the most popular bodybuilding magazines in the market. The routines posted in most magazines by the "pros" will do absolutely nothing for you if you want to grow muscle naturally. Fact of the matter is, most people who start bodybuilding DO follow these routines blindly. They do the same thing week after week, expecting results but nothing ever happens. Sure they gain some strength in the beginning but plateaus soon hit them. They then decide to buy the next "magic pill or powder" in the market that will
"jump start" their results. The result is a very rich supplement company and a very frustrated athlete. There is a large amount of information out there that is totally unsuitable for the majority of people who want to grow muscle naturally. My point is to educate yourself on how the body works before you start training haphazardly just because you read an article in a magazine. Stick to the basic exercises that have worked for years for most people and do NOT overtrain. Each muscle needs to be fully trained only once per week for muscle growth to occur. Ovetraining is the biggest single mistake most people do and is the reason why people quite bodybuilding & weight training.

Bottom line? You are either 100% natural or you aren't! There are no shortcuts and there are many obstacles. In the end however, you will be satisfied in knowing that you achieved results that are comparable to those of drug enhanced athletes, 100% naturally. Trust me, it's the best feeling in the world and it IS achievable. All you have to do is set goals, work hard, be consistent and have patience.

Copyright 2005 - Kostas Marangopoulos

Kostas Marangopoulos is a natural bodybuilder, nutrition consultant, freelance writer and editor-in-chief of one of the best natural bodybuilding diet websites on the net, Bodybuilding Applied.com

His educational background includes a Master's degree and he is also a certified personal trainer (CPT) with the National Strength and Conditioning Association (NSCA).

Kostas' educational and informative bodybuilding diet articles have been featured on hundreds of leading websites including the most complete Natural Muscle Building Diet & Nutrition site online, NaturalMuscleBuilding.com

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Does Natural Bodybuilding Still Exist?

The term "natural" has undergone multiple revisions in the last few years. New and high tech bodybuilding supplements have blurred the distinction between legal supplementation and steroids. The addition of various pro-hormonal stacks and related supplements to the bodybuilder's arsenal has caused many to conclude that natural bodybuilding no longer exists. One could ask also,

Is it natural to consume 5 grams of Creatine-Monohydrate or 10 grams of L-Glutamine in a single serving?

Is it natural to use Taraxatone to increase muscular definition and then apply 5 coats of Pro-Tan prior to competition?

Does pre-digested ion exchange whey protein exist naturally?

The obvious answer to these questions is NO!

On the other hand, while it is possible to achieve an impressive and healthy physique without supplementation you need to be aware that the proper use and combination of legal supplements will increase the speed of your physical transformation and that your competitor (should you decide to compete) is likely using them to his or her advantage. So how do we resolve this conflict.


Does Natural Bodybuilding truly exist?

For the competitive bodybuilder the answer lies within the rules of the sanctioning organization that he or she competes in. ALWAYS CHECK THE BANNED SUBSTANCES LIST FOR
THE COMPETITION AND OR SANCTIONING BODY THAT YOU ARE COMPETING IN! If you meet the requirements of the sanctioning body (recognized group or authority that sanctions and validates competitions) then you can consider yourself to be "natural". On the other hand, many events are not drug tested at all. If you know in advance that you are competing in a non-tested event and then loose to someone that you believe to be an enhanced athlete, you have no right to complain. You chose to compete under those conditions.

A natural bodybuilder must understand and respect their own genetic limitations. It is important that our physique goals be reasonable and obtainable. If your goal is to eventually look like an Olympia contender, than you need to find a black market pharmacist and start looking over your shoulder. I have spoken with many nationally ranked competitors who were sadly asking the question, "How many more drugs do I have to take".

 Some were frightened, they see a very dim light at the end of the tunnel and they know where it is leading them. Therefore, as a natural trainer, you must respect your genetics, you must respect your limitations and you must respect your long term health. Your training, nutrition, supplementation and recovery program must reflect your goals. If you're going to call yourself a bodybuilder, then train like one and educate yourself. Anything less and your just a person who works out.

You should be aware however that valid and accurate drug screening is expensive and that cheaters occasionally go undetected. This is a sad fact about our sport because
natural athletes need and deserve a level playing field. Once caught however, a failed drug test is usually sufficient to ban the competitor for life. For the purpose of attempting to define the term however, suffice to say that the term "natural" implies that the athlete has not engaged in the use of performance enhancing drugs or substances banned by the sanctioning organization of a competitive event.

While this topic is controversial in some circles, it is important that natural athletes not try to assume a moral superiority over our enhanced brothers. Our sport has yet to receive full recognition by the public and quarreling amongst ourselves will not help our cause. The important thing is that you remain true to yourselves as athletes, and promote our sport, not only in word, but in deed.

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Attention Athletes - Become As Fit As A Caveman By Complying With The Paleo Diet

When we compare our regular lives to that of professional athletes, it is obvious that they follow a much different lifestyle than we do. Because they participate in such extreme sports, they push their body limits on a regular basis and in doing so
they require a regimen that allows their body to mend injuries and recover at a speedy rate, so that they can continue to participate in their respected sport. The paleo diet for athletes is a great remedy for these requirements and it is no wonder it is recommended by health experts and athlete trainers.

The paleo diet, which founded its name from Palaeolithic is developed from the food plan of the hunter gatherers centuries ago. It mainly contain foods such as lean meats and seafood hunted from animals, fruits, vegetables, in addition to nuts and seeds gathered by our ancestors. Dairy products and crop food products are on no
account a part of the diet because they were produced by man following the formulation of agriculture, not by nature. Athletes who follow the paleo diet enjoy a healthy body oozing with an abundance of energy. By making a few minor corrections towards the diet, paleo athlete enthusiasts favor lowered recovery times leading to a massive enhancement in performance.

How can the paleo diet be favorable for athletes? Well, if you remember from history lessons you will know that hunters and gatherers were mobile people. They moved from domain to domain eating the foods that were available to them up to the time when all sources in that particular vicinity were depleted. Their lifestyle necessitated a lot of energy to perform day-by-day tasks crucial to their survival.

 Be it hunting, fishing, traveling, or trying to evade predators, they required energy to succeed and also the food they ate provided to them. This is the equivalent case for athleres. Important nourishment with a healthy dose of carbohydrates, proteins and healthy fats are staples of the paleo diet, in addition to supplying the necessity of glycogen return for athletes after exercise, these glycamic based carbohydrates are to be eaten quickly after a workout routines.

A paleo athlete's routine will be to eat before, during and after training. Food for example fruits, vegetables, meats, seafood, and nuts and seeds. Food to stop eating would be bread, pasta and also other non paleo foods. Following this plan will end in bigger muscle increase and an abundance of energy that can help with performance. Not only that, their body can achieve much higher limits. For instance runners observe that they run far more time and more rapidly without experiencing fatigue, as opposed to a grain-based diet which would leave them feeling wolfed and starving.

A down side is that the diet is considerably better for endurance athletes not strength athletes, as a typical athlete diet needs not less than more than 60% of calories, and the rest from protein and healthy fats. Because the paleo diet is naturally has you consuming less carbs, some athletes won't find it ideal for their daily regimen. A big change that could be fabricated could be to cheat a little and then insert starchy vegetables like potatoes and beans, in addition to some grains so as to receive the crucial energy and nutrients needed.

By following the paleo diet for athletes you can be sure to notice a significant change to your performance during major sports events, who knows, you may even end up beating your rivals.

For more information on how you can become a paleo athlete be sure to check out Amy's website. There you will find resources to help you with your paleo journey and lead you on your way to attaining your health goal

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A Champion's Path to Victory - Great Coach - Mentors Required For Success in Athletics and Business

As a former, world class Greco Roman wrestler, I learned an important lesson that has served me well in my life after athletics. It is what I call "The Champions Path to Victory". I have shared this theme many times with young athletes that I have been fortunate enough to work with at camps or on international sports tours, which I have led.

I spent nearly twenty years of my life pursuing an Olympic dream. In the end, I finished third in the U.S. Olympic Trials, which was good enough to call myself an Olympic alternate, but not good enough to allow me a chance at Olympic glory. Although, I spent so many years pursuing a dream I didn't reach, I have no regrets. The experiences I have had, the relationships I built, and the lessons I learned are worth more than gold.

Early on, in my athletic career, I discovered a common ingredient that all successful athletes had. I am not talking about great motivation and drive. Yes, that is very important, but in itself it is not enough to reach the highest levels of achievement. A high level of motivation might lead an athlete to a great high school career but not to an Olympic Gold.

What about God given natural athletic ability?

Well, that sure doesn't hurt and we'd all like it, but that's not it either. I have seen many athletes of average natural ability achieve great accomplishments and athletes of exceptional ability do nothing.

What about writing down your goals? This is also very important and I highly recommend it, but it's not that final missing ingredient.

So here it is! Every great athlete seeks out the best coaches and the best workout partners (teammates).

They learn from the best and they train with the best. Soon they become the best. A great coach will guide his athletes in what they need to do to win. The coach will be knowledgeable of the most effective techniques and strategies required for success. He will build a relationship with his athletes and learn how to motivate them and keep them on course when they start to wander in the wrong direction.

Having great workout partners is as important as having a great coach, and possibly more important. Having great workout partners can keep an athlete motivated even without a word of encouragement being spoken.
 
When I was preparing for the Olympic Trials, I trained with a club in Albany, New York led by a great coach named Joe DeMeo. I learned many high level techniques from him and he was a great motivator. He impacted my wrestling career more than any other coach. As great as he was, my training partners were my greatest benefit. At that time, you couldn't find a wrestling room filled with more talent anywhere in the country.

We had 17 All-Americans in our small club grinding it out everyday. In 1984, three of our wrestlers earned a spot on the Olympic Team and three more were alternates. One, Jeff Blatnick, went on to win the Gold Medal after winning a battle with Cancer. There was no pep rally needed in our room. Our club repeated the feat in 1988 with three more Olympians and three more alternates.

Now, here is the real jewel. When a less talented athlete trains regularly with a more talented athlete, the weaker athlete will close the talent gap 95% of the time. It is very unlikely that the more talented athlete will pull further away from his less talented partner, with all other variables remaining constant.

An example of this was at the 2000 Olympic Wrestling Trials. I watched my friend; Brandon Slay beat his coach and mentor for a spot on the Olympic Team. Brandon attended college at the University of Pennsylvania. His college assistant coach, who became his workout partner, was still competing and was one of the top ranked wrestlers in the nation. When they first started training together, Brandon was certainly not in the same league as his training partner and coach but a few years later Brandon defeated him in the trials. Brandon went on to win the Olympic Gold Medal!

In business, there are many stories of people who have achieved great achievements solely by their own drive and ingenuity but the vast majority of high achievers had mentors or coaches if you will. They had someone who showed them the way, and helped them to avoid unnecessary mistakes.

Successful business leaders surround themselves with other successful people, whom they assimilate further knowledge from. They pick up business techniques and strategies in the same way an athlete learns from his workout partners.

So the "path to victory" is a path that is crowded with successful and victorious people. Stay on that path, grab a coat tail if you must and keep moving forward, toward the front of the line.

Recently, a friend asked me if I would be interested in helping him launch a new company that was pioneering new inroads in genetically guided nutrition. The first thing I thought was; who would be my coach and where am I going to find workout partners that will challenge me?

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The Golf Swing is an Athletic Move

Have you ever noticed a lot of the top athletes in other sports are very good golfers. Quarterbacks in football are good golfers. Case in point: Tony Romo, who is the quarterback for the Dallas Cowboys is a very good golfer. He missed qualifying for the U.S. Open and the Byron Nelson golf tournaments by only a couple of strokes. Pitchers in baseball are very good golfers as well. Another case in point: Rollie Fingers, who is a retired pitcher qualified for next year's Senior Tour.

The reason athletes in other sports are good golfers is because the golf swing, when executed properly, is a natural athletic move. What is a natural athletic move? A quarterback throwing a football, a pitcher throwing a baseball, hitting a baseball, a forehand in tennis, and a hockey player shooting a puck are all natural athletic moves. The golf swing shouldn't be any different. The problem that most middle and high handicapped golfers have is trying to make a "golf swing" instead of a natural athletic move which other athletes make in their sports.

Try this image and feeling out next time you practice or play. You can even practice this in your garage or yard without hitting balls. Do you remember skipping stones across the lake when you were a kid? How about throwing a ball side arm? Go ahead, get up right now and mimic one of those motions. Did you notice anything resembling a golf swing...? If you made a natural motion of skipping a stone or throwing a ball, you made a motion of a correct golf swing. You also made a natural athletic move.


Full-time golf instructor and coach with The First Tee in Nashville, Tennessee. For more information go to golfswingconnection.com

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Using Nature's Remedies To Scratch Out Athlete's Foot

What is athlete's foot?A common fungal infection of the feet which typically thrives in the area between the toes, but in severe cases may spread to the toenails, the sides of the feet, and the soles.

Contracted generally in locker rooms and communal showers shared by athletes, this infection is highly contagious and easily transmitted to others whose feet may come in contact with tiny skin flakes shed by an infected person.

What causes it?

Rapidly multiplying microorganisms, including the bacteria and fungi which cause athlete's foot, thrive in warm, moist, dark environments -- like showers and sweaty gym shoes. Contact with contaminated floors, water, mats, towels, rugs, and clothes then transmit the fungus from one individual to another.

What are the symptoms?

The typical signs of athlete's foot are: dryness, itching, stinging, burning, and/or scaling between the toes, and sometimes spreading to other areas of the foot.


How can it be treated and controlled naturally?

Common sense measures such as keeping feet dry, frequent changing of socks, wearing waterproof sandals in public showers, and the application of anti-fungal powder will go a long way toward the prevention of athlete's foot.


However, when an outbreak does occur, several natural remedies are known to offer relief.

TEA TREE OIL has many anti-fungal properties and can be used to relieve itching and control infection.

WHITE VINEGAR mixed in a one-to-four ratio with warm water helps as well. Soak feet twice daily in this solution for twenty to thirty minutes until the infection disappears.

BAKING SODA, or sodium bicarbonate, is also an excellent fungicide. Combine one tablespoon of baking soda with warm water and rub the mixture on the affected area, allowing it to sit for 15 minutes or so before rinsing.

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