INBA Melbourne 2011

MELBOURNE NATURAL PHYSIQUE TITLE

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 www.mvrc.net.au 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.

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

GETTING THERE
BY CAR
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.

BY TRAIN
- 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

BY TRAM OR BUS
- 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.

Sources
INBA

Program

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

Complex
before
Compound (multi joint)
before
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:
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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.

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 :

Mouth

- 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

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

Liver
- 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

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

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

Absorption and Transport of Nutrients


Carbohydrates

• 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
  

Protein

• 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

Fats

• 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

Vitamins

• 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 :
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wikipedia
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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.

WHY?

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

RECOMMENDED DOSE:
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 
Bodybuilding