Monday, May 30, 2011

Core Muscle


Strong core prevent injuries in sports and our daily routine like carrying or picking up an object. Strong core promote the body to work well in conjunction with the rest of the body. Injuries like back pain often result from weak core muscles, by strengthening the core muscle the spine will be stronger and more stable. The lower back muscles are often weak especially for those who are living a sedentary lifestyle. A strong core and core muscles able to reduce and prevent lower back pain.

Major Core Muscles

The core muscles are actually composed of several major muscle groups including:

Transverse Abdominis (TVA)
The deepest of the abdominal muscles, this core muscle lies under the obliques (muscles of your waist). It acts like a weight belt, wrapping around your spine for protection and stability.

Multifidus Muscle
The Multifidus Muscle is a thin, yet stiff, core muscle deep in the spine. It stabilizes each joint, makes each vertebra work more effectively, and reduces the degeneration of the joint structures.

External Obliques
These core muscles are on the side and front of the abdomen, around your waist, and lays on top of the internal obliques.

Internal Obliques
These core muscles lie under the external obliques, running in the opposite direction.

Rectus Abdominis

The Rectus Abdominis is a long muscle that extends along the front of the abdomen. This is the 'six-pack' part that becomes visible with reduced body fat.

Erector Spinae

The erector spinae is a collection of three core muscles along your neck to your lower back.

Benefits of Good Core Strength
  • Helps to prevent injuries
  • improve bowel function
  • Reduce lower back pain and injury
  • Improves posture
  • Improved physical strength
  • Improved respiration and lung capacity
  • Improved flexibility
How to ?

Several method that can be done to strengthen the core muscles. Core strengthening exercises are most effective when the torso works as a solid unit and both front and back muscles contract at the same time. There are many exercises that will strengthen the core. A large number of core strengthening exercises can be done at home with no equipment. In genral, you should aim to work on strengthening your core muscles three times per week for at least ten minutes per session if you want to notice a real difference. Focus on the quality of the core exercises rather than the quantity of repetition, and keep the speed slow and controlled. If you can do more than 25 reps of a core muscle exercise it's either too easy, your technique is not correct, or you are going too fast!


Pilates exercises are well known to work the "core" or strengthen the abdominal muscles for a flatter stomach and a long, lean look.

The Swiss Ball or Resistaball as it has become known is also a great way to train the core. Studies have shown that just 2 days per week on the ball has been shown to improve balance in older adults.

Reverse Bridge

Images & Sources :
major muscle


A healthy lifestyle

With a healthy lifestyle you can accomplish anything... All it takes is a little guidance and motivation.

"It's now or never"

From today it’s our goal to help you achieve your fitness goal... Whatever that is for you.

What we’ll do each week is provide you with some information to consider. With that information you’ll be able to make some decisions about how you’ll live your healthier lifestyle, and set yourself some goals. And at the end of every blog we’ll leave you with some action points too

We’ve also set up a FAN PAGE where you’ll be able to ask questions too.

Now, first things first...

As Vinh talks about in his OPIC model we first need to establish where we are right now... That’s because we need to know our starting point...

So, let’s look at your Body Mass Index (BMI), Basal Metabolic Rate (BMR), and calorie intake.

Body Mass Index (BMI)

The reason the Body Mass Index (BMI) is used for screening the health of the general population is because there’s a strong correlation between being overweight or obese and having health problems, chronic disease and premature death. People who are overweight or obese have an increased risk for the following conditions:

Type 2 diabetes
Coronary heart disease
Sleep apnoea and respiratory problem

Here’s an online calculator you can use: BMI calculator , or BMI Gadget/BMI-Club .

And for more information about Body Mass Index you could go here: BMI.

Basal Metabolic Rate (BMR)

You use energy no matter what you're doing... Even when you’re sleeping.

The BMR Calculator will calculate your Basal Metabolic Rate (BMR).

A BMR is the number of calories you'd burn if you stayed in bed all day.

The BMR formula uses the variables of height, weight, age and gender to calculate the Basal Metabolic Rate (BMR).

This is more accurate than calculating your calorie needs based on body weight alone. The only factor it omits is lean body mass and thus the ratio of muscle-to-fat a body has.

Metric BMR Formula
Women: BMR = 655 + ( 9.6 x weight in kilos ) + ( 1.8 x height in cm ) - ( 4.7 x age in years )
Men: BMR = 66 + ( 13.7 x weight in kilos ) + ( 5 x height in cm ) - ( 6.8 x age in years )

Calories Consumed

We’d also suggest you know how many calories are being consume in your diet.

To have success with your calorie count, you need to know how many calories are in the food you eat.

Here is a basic guide:

  • Carbohydrate – 4 Calories per gram
  • Protein – 4 Calories per gram
  • Alcohol - 7 Calories per gram
  • Fat – 9 Calories per gram

Calories Burned

Activity Burnt Calculator

We’ve found that a lot of people don’t quite know how to begin with these steps.

For those of you with an iPhone you could always add the fitness application in your phone.

It has similar tools to the ones we’ve mentioned, and the best part you have it all the time

A lifestyle is define as a way of life or style of living that reflects the attitudes and values of a person or group. This habit should be practice to achieve a strong and positive attitude towards the physical and mental. I strongly suggest you to build and maintain a healthy habit.

Action Plan
Obtain the following

A Journal for you to record your calorie intake, foods and exercise activities
A Weighing Scale to weigh your food
A Calculator to do the simple maths involved
A Positive thinking and attitude

What's on next week
Your first step
Where to begin

Sources & Images are courtesy of :

Saturday, May 28, 2011

INBA Melbourne 2011 Result

Melbourne Title Results (Unofficial until ASADA test results)
Jay Jay Mitchell 1
Karly Warner 2
Jackie Lee Babington 3
Melissa O'Connor 4
Julia Lambropoulos 5
Emma Green 6
Sarah Jahn 7

Figure International
Lana Ziday 1
Rebecca Gardiner-Miller 2

Master Men O/40
Sam Guneyi 1
Kieran Norquay 2
Ron Duncan 3
Andy Harrison 4

Master Men O/40
WarwickWilliams 1

Ms Figure 0/40
Suzie Tagg 1
Carly Browell 2
Rebecca Gardiner-Miller 3
Tanya Evans 4

Ms Figure 0/60
Christina Lasota 1

Intermediate Men
Elias Sifis 1
Ricardo Fernandez 2
David Di Natale 3
Danny Parker 4
Andrew Petinis 5
Andrew Moore 6
David Clegg 7

Teenage Men
Edward Ung 1
Hawre Sherwani 2
Philip Meerding 3

Junior Men
Jack Summerland 1
Mallan Trickett 2
Matthew Edwards 3

Novice Men
Kamarul Izzwan 1
Anthony Hathaway 2

Ms Figure Melbourne
Christy Reedy 1
Donna Atkins 2
Natalie Michael 3
Lana Ziday 4

Mr Melbourne Open
Adam Musovic 1
Tom Staeck 2
Paul Talo 3
Ricky Telac 4
Glen Fraser 5

Ms Figure Overall
Christy Reedy

Mr Melbourne Overall
Kamarul Izzwan

Images & sources:


Friday, May 27, 2011


Since the beginning my aim is to bring a great condition with a flawless physique. Wasn't sure if I could win my category but I'll do my best and keep a positive mind. I'm not a strong believer with high protein, low carbohydrate and consume carbs during training until Eyad.M who is my trainer did a few adjustment towards my diet program for my contest preparation and the result just amaze me. I am happy enough to grab the Novice title since this is my first INBA show ever. When they inform all the champions from each category can participate in the Men's Overall title, I'm more than happy to participate and would not miss the chance to stand side by side with all the champion to be judge.

What shock me most was when they announce "the overall Mr.Melbourne champion goes to number. 51" I was confuse, happy, shock, word could not describe my feeling at that moment.

the victory photo - Side chest pose

My pre contest diet

This is how my training regime would look like during a pre-contest period. I maintain 12 - 15reps for every set. Each body part has a total of 6 - 9set and I train no more than an hour.

Since I have won the Melbourne title I'm qualified to compete at the National and Universe. I promise to my self I will use all the effort and mental strength to be the best. Follow my next journey to they national and universe as I will bring my best ever condition.

October 22 & 23
Natural Universe
QLD Sleeman Sports Centre

Images & sources :

Wednesday, May 25, 2011

ANB Natural Mania

General Admission Tickets will be $45 on the day of the competition.

Purchase your tickets today for further savings.

Early Bird General Admission Pre - Purchased Tickets $35.00

VIP Reserved Seating $40.00

Table Of Ten VIP Tables (Seats 10p) $400

BYO Food and Drinks OR a cafeteria will be available on the day.

FREE Car parking at Car Park 3 - Latrobe University.

Doors Open at 10am

One Show Format


Union Hall
La Trobe University
Kingsbury Drive (Off Plenty Road)
Bundoora, Melbourne
VIC 3086

Each division will come on stage in the order listed here

How to get to Union Hall, La Trobe University, Bundoora

The Melbourne (Bundoora) campus is situated in the north-eastern suburb of Bundoora, at the intersection of Plenty Road and Kingsbury Drive, 14 kms from the city centre (Melways ref: 19 G7, detailed campus map 473 F8)

By Tram

Route 86: Telstra Dome, City - Bundoora/RMIT

Tram 86 runs directly from the Harbour Esplanade in the Docklands (near the Telstra Dome), along Bourke St via Spencer St Station, through the city, up Smith St in Collingwood, through Clifton Hill then up High St through Northcote and Preston. From there it turns right up Plenty Rd, stopping at the La Trobe University Medical Centre. Travel time from La Trobe to/from the City is around 45 mins to 1 hour depending on traffic.

By Train

There is no direct train route to the campus. You will need to connect with one of the following bus/tram routes at the relevant train station:

Clifton Hill Station (Hurstbridge/Epping Line) - Bus 246

Elsternwick Station (Sandringham Line) - Bus 246

Heidelberg Station (Hurstbridge Line) - Bus 550

Ivanhoe Station (Hurstbridge Line) - Bus 547/548

Macleod Station (Hurstbridge Line) - Bus 561

Reservoir Station (Epping Line) - Bus 561

Thornbury Station (Epping Line) - Tram 86 on High St

By Bus

246 Elsternwick - La Trobe University, via Punt Rd and Clifton Hill

250 Garden City - La Trobe University, via City and Clifton Hill

291 Box Hill Central - Heidelberg Station, then the 550 to La Trobe University

293 Box Hill Central - Greensborough Station, then the 560 bus to Grimshaw/Plenty Rd to connect with Tram 86

340 City - La Trobe University via Eastern Freeway

350 City - La Trobe University via Eastern Freeway

510 Essendon - Ivanhoe Station, then the 547/548 to La Trobe University, or Tram 86 at High St

513 Glenroy Station - Eltham, to connect with Tram 86 at High St

520 Yan Yean - Macleod, then the 561 from Macleod Train Station

548 Kew - La Trobe University, via Mont Park

550 Northland - La Trobe University

551 Heidelberg - La Trobe University Interchange

560 Broadmeadows - Greensborough Station, to connect with Tram 86 at Grimshaw/Plenty Rd

561 Macleod - Reservoir, via La Trobe University

562 Humevale - Greensborough Shopping Centre, to connect with Tram 86 at Plenty/McKimmies Rd

563 Northland Shopping Centre - Greensborough Plaza Shopping Centre, via Mill Park

564 Epping Shopping Centre - Northern Hospital, to connect with Tram 86 on Plenty Rd

66 Lalor - Northland, via Kingsbury, Greensborough, Watsonia, Bundoora, Mill Park

572 Mill Park Lakes Estate - RMIT Bundoora Bus Interchange (via Blossom Park, Mill Park, Botanica Park), to connect with Tram 86 on Plenty Rd

V/Line Coach

Melbourne - Mansfield , stopping at La Trobe University on Plenty Rd

By Car

From the City

Heading east from the city, turn north onto Hoddle Street. Enter the Eastern Freeway, and exit at Chandler Highway. Turn left onto the Chandler Highway, and follow onto Grange Road. Turn right onto Livingstone Street. Left onto Waterdale Road. Follow Waterdale Road through Ivanhoe, over Bell Street, and straight onto the La Trobe University campus at the South Entry (corner of Waterdale Road and Kingsbury Drive).

From the Western Ring Road

Exit the Western Ring Road at Plenty Road. Turn right onto Plenty Road towards Bundoora. Turn left onto Kingsbury Drive (at the La Trobe University Medical Centre), and left again to enter the University at the North Entry, or follow Kingsbury Drive to enter at the West Entry, or further again along Kingsbury Drive to the South Entry (corner Waterdale Road).

Sources & Images :

Sunday, May 22, 2011



May 15, 2011

On May 7, Kai Greene took the stage in Pittsburgh with 6 of the other top bodybuilder’s in the world for a guest posing experience like no other. The difference between Kai and the others: He was only 3 weeks out from competing in the NY PRO! Before lighting up the stage in Pittsburgh, FLEXonline followed Kai to the gym for quick workout. In the video you’ll see Kai pumping up at the Exercise Warehouse and his posing routine that same night!

Kai Greene Guest Pose

Each week leading up the NY Pro, the EMPIRE STATE OF MIND video series will feature KAI GREENE blasting away in the gym as he looks to claim the title as King of NY!

Sources & Images are courtesy of :
morfelin channel

Friday, May 20, 2011

INBA Melbourne 2011


INBA 20th Melbourne Natural Physique Titles, this Saturday Night (May 21) at Moonee Valley Race Club. Venue, Cafe, Bar and Restaurant open from 4PM. Event starts at 5PM with Sports Models. The Physique Show starts at 6PM. MAXS strength and endurance events on stage for spectators. Plus a Live performance opening act! All in our new 5 Star venue - The Celebrity Room at the Moonee Valley Racing Club Moonee Valley is one of Australia’s most unique event locations, set amongst the historic racecourse and stunning backdrop of Melbourne’s city skyline. Attendees will have access to free car parking in the Members area. The Celebrity Room has removed all previous problem of a lack of space, having the capacity to seat 1,500 spectators and a pump up room that accommodates 200 competitors, unlimited sponsors area, food and beverage available inside the venue at the ‘Market Place’ next to our auditorium. Our guests enter the Moonee Valley Member’s Car Park at the Cnr of McPherson & Coats Street in Moonee Ponds where you will be directed to a car park and onto the Celebrity Room. Tickets $45 at the door.

Each division will come on stage in the order listed here.

Melbourne City proceed via Elizabeth St to Flemington Rd.
- Branch left into Alexandra Rd.
- Turn right into Ormond Rd.
- Turn left to Patterson Rd. follow the signs into the access road and Centre car Park

Alternatively you can take Citylink
- Exit at Moreland Rd. and continue to end. Turn left to Pascoe vale Rd.
- Turn left into Wilson St.

- Take Craigieburn line from Flinders St. Station
- Disembark at Moonee Pond Station. The course is a 10minutes walk
- Travel down Puckle St. across Moonee Ponds Junction to Dean St.
- Turn left into McPherson St. for main entrance

- Terminal are located at located Moonee Ponds Junction
- Tram no.59 from Elizabeth St. arrive directly at Junction
- From Junction walk 200m to entrance on McPherson St.



Programming is an exercise choice or order. A few method of exercise order may look like this

  1. A workout program can begin with the large muscle group first before the smaller ones.
  2. A workout program can begin with Complex training to compound and lastly isolation
  3. A workout program can begin with the main/ prioritize muscle group for the day like Chest
  4. Trunk stabilizer like plank/ bridging usually be the last exercise in a program
Resistance training, also called weight training or strength training, increases muscle strength, endurance or power. Resistance training (RT) can take many different forms:

  1. Free weight
  2. Machines
  3. Bodyweight
  4. Resistive tubing (resistance bands)
Resistance Training exercise order

Compound (multi joint)
Isolation (single joint)

Resistance Training Programming

IMPORTANT Considerations

Injury prevention is your first priority. Focus and monitor all the training properly also have a proper health screening with a qualified fitness instructor or health professional before starting any program if you have health related issue. You must also be aware of all the safety concerns of Resistance training like spotting and posture.

Training Program for beginner generally consist of 2 to 3 sets of the exercise for a repetition of between 8 to 15 repetitions. All of this however depends on the your goal.

Training Program for intermediate generally consist of 2 to 3 session per body part per week. Training session are moved into split sessions groups of 2 to 3 muscles together in a program. The duration should not go more than 50 minutes. Sample of general grouping

  1. chest/shoulder/triceps
  2. back/rear delt/ traps/ biceps
  3. legs/abs
Training Program for advance generally consist of a single session per week for specific or targeted muscle. It also may vary based on the goal. Sets and range also vary depending within muscle groups based the goal.

Overtraining define as the training stimulus involving an increase in training volume or intensity that result in decrease in physical performance that are not due to muscular over strain. The result of overstraining is fatigue due to lack of recovery and rest.

Ways of minimising likehood of over training
  1. adequate rest and sleep
  2. adequate nutrition
  3. stress reduction
  4. periodization of training
  5. re-hydration technique and rest day planned into program

Images & Sources:

pull up
resistance band

Friday, May 13, 2011

Aaron Curtis

[ Q ] How long have you been training and what got you started?

Started training in 1998, so 13 years. Got given a set of dumbbells by a family friend and just started doing some body weight exercises and some things with the dumbbells a couple nights a week before I went to bed. Since then, just been getting more and more serious about my training as time has progressed.

[ Q ] Can you tell us a little bit about your contest history, how many contests have you been in and placed?

Competed for the first time in 2008. Won the novice division at states in the ANB and INBA and won the novice division at nationals in the INBA that season also. Competed again last year (2010) and won the intermediate division at states in the ANB and INBA and the overall title in the ANB. At nationals I won the intermediate division in the INBA and came 2nd in the overall, won the U90kg class in the ANB and the overall national title also.

[ Q ] Describe your training philosophy?

Train to failure. Lower volume. Maximal range of motion. No momentum.

[ Q ] In your view, what is the value of aerobic exercise?

How much emphasis do you place on aerobic training off-season and pre-contest? It helps to be fit cardiovascular wise, as you have the ability to recover faster between sets and are just a more healthy being. That being said, I hardly do any cardio in the offseason. =P

[ Q ] So what's a typical day like for you?

Eat, work, train, sleep. What else is there?

[ Q ] Does bodybuilding affect your social life?

Nope. I just take meals with me if I'm going out or find somewhere to eat out if its time for a meal.

[ Q ] Do you get a lot of people asking if you take steroids?
Hah, yes.
[ Q ] Does that bother you or do you consider it a compliment?

The question doesn't bother me and even when people whom I don't know personally don't believe me, it doesn't bother me, but when you have people I would call a friend, who honestly won't believe I have been natural my whole life, it makes me feel as if they think I am a lire and a cheat and that does bother me.

[ Q ] Do you take any supplements to help further your health and success throughout the year?

Whey, creatine, dextrose, BCAA.

[ Q ] Where do you see yourself in five years?

I see myself up on stage about 5kgs heavier than what I am now. =]
[ Q ] Well all the best Aaron. As always it was a pleasure talking to you. Is there anyone in particular you would like to thank for supporting you throughout the process?
No problem. I would like Ultimate Performance Supplements UPS for their continued support, my girlfriend and my mother and father.

Tuesday, May 10, 2011

Digestive System

Organs of the digestive system are specialized for the digestion and absorption of food. The primary function of the digestive system is to prepare food for cellular utilization. Food is broken down to be absorbed into intestinal wall and transported to the cells by the blood.

What is Gastrointestinal (GI) tract ?

The tube that extends from the mouth to the anus in which the movement of muscles and release of hormones and enzymes digest food.

GI Tract consist of :

- Ingest food
- Grinds food and mixes it with saliva

Pharynx (part of the throat)
- Receives bolus (mass of food that has been chewed at the point of swallowing)
- continues swallowing of bolus to oesophagus

Oesophagus (passage between the throat)
- Transport bolus to stomach

- Chums bolus with gastric juice
- initiate digestion of proteins
- sends digests food into duodenum (first section of the small intestine)

Small Intestine
- Receives chyme (partially digested food) from stomach
- Breakdown chyme
- Transport waste to large intestine

Large Intestine
- Receives undigested waste from small intestine
- absorbs water and electrolytes

Accessory organs of the GI tract

- Largest intestinal organ of the body approximately up to 3kg
- Produce bile to help breakdown of fats
- contains enzymes to breakdown many toxin or chemicals in food and drink

- Stores bile made by liver
- bile is release when food containing fat enters the liver

- Produce hormones including insulin and glucagons
- juice containing enzymes
- further breakdown carbohydrates, protein and fat in the chyme

Absorption and Transport of Nutrients

  • recommended approximately 60% of total calories come from carbohydrates
  • digestible carbohydrates are broken down by enzymes in the saliva, pancreatic juice and lining of small intestine
  • need to be digested before they can be used to build and repair body tissue
  • starts in the stomach and is completed in the small intestine
  • protein is broken down into amino acids
  • absorbed from the small intestine into blood and carried to all parts of body
  • rich source of energy
  • first step is to dissolve into content of intestine
  • bile acids produced by the liver assist in breakdown of large fat molecules in smaller which are fatty acids and cholesterol
  • bile acids, fatty acids and cholesterol combine to move into the mucosa (moist tissue layer of the stomach) of large intestine
  • the blood carries the remainders of the fat molecules for storage around the body


  • absorbed from the small intestine
  • classified by the fluid in which they can be dissolved
  • water soluble - vitamins B & C
  • fat soluble - vitamins A,D,E & K

Images & sources
Digestive system
Gastrointestinal track

Friday, May 6, 2011

Optimum Nutrition Amino Energy

Everybody wants a lean muscular physique. Like anything worth having, wanting it isn't enough. You have to commit to a rigorous diet and training program that will tax your strength mentally as well as physically. To help satisfy these demands, ON's Essential Amino Energy combines an optimal ratio of rapidly absorbed free form amino acids- including muscle building BCAAs and arginine for more intense vascular pump - with natural energizers, beta Alanine, and N.O. boosting ingredients to help you reach your next level. And at just 10 calories per serving it makes a big impression without denting your diet. Mix up Essential Amino Energy by itself - or stack it with your favorite powdered supplements - anytime you want to dial up mental focus, physical energy, N.O. production and recovery support.


I'm a big fan of Optimum Nutrition since the begining. They provide wide rage of sports supplement and also varieties of flavour towards their protein powder. The quality, the grade, the servings and the taste put them as the best. Their new Amino Energy is highly beneficial as a pre-contest supplement. As many know, when an athlete is preparing for a contest they need to consume a good and high amount of amino acid. The method that I choose to consume this product are during training only with my favorite waxy maize starch.


To dialed in that great condition, I only need to consume less than 100grm of carbs a day but I do still need some fair amount of carbs to keep my muscle full and hydrate them. So a combination of waxy maize starch and Amino Energy during training help my muscle stay full all day. Carbohydrate from waxy maize starch convert to glycogen and stored in the muscle. This will help me to get better squeeze in each reps during training. So a combination of Amino Energy and waxy maize starch are very beneficial towards the muscle especially during a contest prep. I highly suggest anyone that are performing low carbs or ketogenic diet to try this method. Approximately 60% - 70% of muscle fills with water and glycogen fills the muscle. glycogen is used as energy when exercise. The larger muscle you have, the more glycogen is stored in them. Every gram of glycogen holds about 2.5 to 3gram of water. Try them

FOR AN AMINO BOOST: Consumer one or more servings first thing in the morning and/or between meals. FOR PRE-WORKOUTENERGY: Take 1-3 servings 20-30 minutes before training. FOR POST-WORKOUT RECOVERY: Take 1-2 servings immediately after training.

Sources :
Optimum Nutrition