Body Building Tips to Make You FAT and hot! (Being FAT: The healthier way of life)

FAT men are sexy and attractive. They're hot! And if you want these aesthetic advantages, I say that you should rather be FAT, too! Plus, being FAT is living a healthier way of life. Could I probably be joking??? Definitely not. I am dead serious! JJJ   

Fit And Toned men are beautiful pieces of sculpted work or art -- nice to touch, nice to hold, nice to behold… haha. I’m not trying to be pervy here, ok?  In addition to that, studies show that physically fit men do not only look good, have better self-image and higher  “market value” but generally they also live longer than the average guys. So if you haven’t hopped into the train of physical fitness and muscle training, you better do so.  Not only for the aesthetic and self-image rewards, but for obvious health reasons.

Now here are some quick run-through of very basic but important information about body building. Most of you must have known these by heart. However for those who don’t and for those who need some memory refresher, I hope you will find the following tips and facts useful.

FACTS AND TIPS ON STEADY, GRADUAL MUSCLE GROWTH

·         Key concepts of weight training:

a.        Challenge your muscles so it will adapt by growing! Push them to their limits, but don’t go beyond. Your muscle responds and adapts  to the challenge by growing in size.

b.       Train with intensity. Work out your muscle to exhaustion to give it adequate “challenge” and “stimulation.”

c.        Assist your muscles’ growth with proper nutrition and rest

                                                               i.      Nutrition supplies the muscles what it needs to grow. Eat healthy. Ensure protein in the diet.

                                                              ii.      Rest gives the muscles time to grow.

d.       WORK WITH YOUR BODY, NOT AGAINST YOUR BODY

                                                               i.      Your body is a wonderful machine. It knows what it needs, it tells you when its limits are reached, but it is not like “literal” machines made of metals because it can build and repair itself given the proper “tools,” training, and raw materials.

                                                              ii.      Body building is about being conscious of your body’s dynamics.

                                                            iii.      Be sensitive to your body’s needs.

·         Work out at least three times per week. Overtraining may lead to atrophy (shrinking) of muscles rather than muscle gain.

·         Ideally, you should work out at 1 hour work per session (muscle training proper). Do not go below 30 minutes per session.

·         Do a direct stimulation of a muscle only once per week

·         For every set of movement, keep your repetition at 8-12 reps/set. It is recommended by weight training experts that you do not go below and beyond this, in order to achieve optimal results.

a.        If you find it very easy to accomplish this number of reps, you are using too light a weight. Increase the weight/resistance.

b.       If you find it impossible to reach 8, decrease the weight or the resistance.

·         The recommended number of movement sets per muscle groups vary:

a.        2-4 sets for small muscles such as your biceps, triceps, abs, calves.

b.       5-7 sets for large muscle groups such as those on the thigh, chest, back.

·         Never train for more than 2 consecutive days.

·         Ideally for beginners, train a certain muscle group only once per week.

·         Train the weak body parts first.

·         Train with weights that you can easily lift. As said earlier, too light and too heavy weights/resistance won’t do much good in your training.

·         Male benchmark. The following can serve as your gauge if you have trained adequately enough and have reached healthy, adequate muscle strength.

a.        1 set of 80 push ups

b.       1 set of 20 chin ups

c.        1 set of 20 1-leg squats

d.       1 set of 40 dips

e.       1 set of 20 pull ups.

·         Flip your program upside down every 3 weeks

a.        Large muscle groups first, and vice versa

b.       Small muscles last, or vice versa

·         Nutrition Nutrition Nutrition

a.        As said earlier to gain maximal muscle mass, you need to challenge and tire your muscle to stimulate it to grow. Since muscles are primarily made up of protein (of course along with >70% water, inasmuch as our entire body is) this muscle growth cannot take place optimally if we don’t supply our muscles with its building blocks for growth. Therefore, it is recommended that:

                                                               i.      You consume 1 gram protein/lb body of body weight. So if you weigh 150 pounds, then you should at least consume 150 grams of protein in your diet.

                                                              ii.      Rather than 3 big meals per day, eat 6 small meals per day. It hastens optimal digestion and absorption, and likewise keeps your stomach volume smaller.

                                                            iii.      FYI: a single egg has about 7grams of protein (more or less in 50-50 proportion from egg white and egg yolk).

b.       It is ideal to consume protein food within 90-minutes post-exercise

·         REST

a.        The rest intervals between your training sessions are actually as important as the training periods themselves. Rest allows the muscle to repair and build itself up. This is the basis why it is recommended that you do not train your muscles for two consecutive days.

·         FREE WEIGHTS ARE MORE EFFECTIVE THAN MACHINES!

a.        Machines make your muscles move in certain unnatural positions.

b.       Whereas, free weights not only allows natural muscle movements, but also gives an added advantage of training the body to maintain “stability” during the movements.

·         Movements during exercise should be SLOW, CONTROLLED, and STEADY. Don’t use momentum (speed) as this will defeat your objective of providing maximum resistance, challenge, and stimulation to the muscles.

·         3 best muscle building routines. The more muscles are involved in a certain set, the better! So it follows, compound muscle movements are better than isolated exercises, although the latter is needed for targeted specific muscle growth.

a.        Bench Press

b.       Deadlift

c.        Squat

·         Cardio burns fat: Burn those ugly extra fat by doing short, intense cardio exercises!

·         Employ warm up and cool-down exercises.

I hope that these tips and facts on muscle training have been helpful!  

Always remember, being FAT is healthy and being FAT is sexy! JJJ

HIV-AIDS: How much do you know about it?

Recently, we hear in the news a rise of HIV cases in the Philippines. Leading is Metro Manila, followed by Metro Cebu, and Metro Davao. Most of these reported cases were males. Authorities attribute this increase to the internet where finding of sex dates becomes easier, particularly among the homosexual and the bisexual population. Males having sex with other males is no longer a new thing in the country. So just in case, here are few salient fast facts about HIV:AIDS you might find useful.

What is HIV? What is AIDS?

HIV stands for Human Immunodeficiency Virus. It is the culprit virus responsible for causing the disease called AIDS. The virus specifically attacks the cells of the immune system of a person leaving his immunity down, consequently making him susceptible to acquire other diseases and other forms of infections. This is in form or tumors, cancers, bacterial, fungal, protozoal, and other viral infections. This immune system debilitation process may take years, ranging from <1 to 10 years or more, depending on the immune status of the person and the availability of treatments. By the time that HIV has severely disabled the immune system and diseases are coming in, the HIV-infected person is now said to have a full-blown AIDS. 

AIDS stands for acquired immunodeficiency syndrome. It describes an acquired state of severely compromised immune system function with concomitant onslaught of a constellation of diseases (syndrome) that eventually results to the death of the affected individual.

*note: When an individual turns out positive for HIV on blood test but does manifest the signs and symptoms of the disease, he is referred to as "HIV-positive" only and not an AIDS case... yet. Only when opportunistic diseases start to appear can an HIV-positive individual be said to have AIDS.

How can you get infected?

HIV is found in the blood and other body fluids of an HIV-positive individual. Hence, it follows that you may get the virus when you have a direct contact with the blood, mucous membrane (i.e. the membrane lining of all other surfaces of the body not covered by skin, such as the oral cavity, vagina, anal cavity, etc.), and bodily fluids of an HIV-positive person.  

Body fluids that may contain HIV includes:

1.       Blood (primarily)

2.       Semen

3.       Vaginal fluid

4.       Preseminal fluid (aka precum)

5.       Breast milk

The transmission of the virus from the affected to the unaffected person occurs when the virus gains access to the into the body and into the living tissues of the unaffected individual. This can be brought about by direct injection of virus by contaminated sharp objects or when there is a break in the normal barriers of the body brought about by large and even microscopic tears  in the skin or the mucous membrane lining. 

Activities that predispose a person to acquiring the virus include:

1.)    Anal, vaginal or oral sex (arranged in decreasing order or chance or risk)

2.)    Blood transfusion

3.)    Contaminated hypodermic needles and sharps

4.)    Tattoos, piercings

5.)    Intravenous drug use (among drug addicts)

6.)    Exchange of blood between mother and baby during pregnancy

7.)    Childbirth

8.)    Breastfeeding

9.)    Other forms of exposure to one of the above body fluids.

How can you avoid getting infected?
Ways to avoid getting the virus are very logical. Here are some pointers relevant to the m2m setting that you ought to keep in mind.

On sex:

1.       Do not take undue risk. Casual sex with random strangers pose much much danger.  You don't know their background, lifestyle, and activities.

2.       Avoid unprotected sex with anyone suspected or at high risk of having HIV. Sex workers, multiple sexual partners, serial monogamous sexual relationships, drug addicts, those with multiple piercings and tattoes, etc. are among those at high risk for possibly harboring the virus.

3.       If casual sex is inevitable, practice safe sex at all times.  Use condoms at least.

4.       Avoid or minimize kinky sexual activities (or unduly rough sex) that may result to tears in the mucous membranes or cause injury and bleeding however mild it may be. The following are some practical facts about certain sexual practices (the rest not mentioned are for your mind to tinker upon):

§  Anal sex is particularly implicated in HIV transmission.  Rough unprotected ("un-condomed") anal sex causes tears in the anal cavity lining, predisposing to HIV transmission.  Unlike the vagina, the anus is not designed to be exposed to repeated heavy friction. Unprotected anal sex is a dangerous practice!

ü TRIVIA: uncircumcised males have a greater chance of contracting HIV. The foreskin exposes the glans of the penis to added friction and hence, the higher chance of tears.

§  The oral cavity is much more able to withstand tears, although this does not eliminate the probability of getting the virus. Oral sex can be safer, but not at all that safe. Moderation is the answer.

§  Kissing is practically safe, as long as there's no bleeding.

§  Mutual masturbation may be considered the safest of all sexual activities.

5.       Abstinence is still the best way to avoid exposure.  However for obvious reasons, this is quite impossible, unless you're a priest... a truly celibate priest. ;-)

6.       Be faithful to your partner. Only by doing so can you avoid or minimize the chance of getting the virus and passing it on to your partner.

On body piercing and tattoos:

1.       Ensure your safety. Only have these procedures done by qualified, duly trained personnel.

2.       Make sure your tattoo artist practice scrupulous disinfection of the tattoo machine used, or whatever that is called. The same applies to piercings.

3.       It is best (or a must) to always use new "sharps" in the procedure.

On hypodermic needle use:

1.       Avoid getting pricked by contaminated needles.

2.       If you're an intravenous drug user (i hope you're not), don't share needles with others.

Is there a cure?


Unfortunately, there is still no cure for the AIDS.  Drugs available only delays the progression of the disease. Attempts are made at developing vaccines. Intensive researches are still on-going.

My take home message for you…

We only have one life. Moments of careless pleasures can ruin a lifetime of health and happiness. So, be "good" at most times. Be "safe" at all times. Enjoy life to the fullest, but enjoy life wisely. Cheers!

Are your muscles red or white?

We cannot deny the fact that well-built muscles really make us look good! They make us look virile, giving us that more “astig” masculine look. They are a symbol of strength and power that any passerby won’t fail to notice and appreciate. Some people even stare at muscular men as if they are eye candies, looking at them like some sort of gods! Anyway, before we set our imaginations loose and engage in muscle worship, let’s go back to the title question and try to answer it.  So  next time you stare at yourself in the mirror or look at other guys, you will have a little brain activity to do by asking what kind of fiber could be making up the muscles you're staring at. What kind of trainings does he do? What kind of training shall  you do to attain this and that?

Muscles are essentially organs themselves.  A bicep is one organ while the tricep is another organ. As organs are made up of cells, so are muscles made up of fibers. These fibers can either be of the red type or the white type, literally classified according to their color (although you cannot really see it on a skin-covered living person). The red muscles fibers are designed for power and strength, whereas the white muscles fibers are designed for endurance. The former is essentially stronger than the latter, while the latter essentially tires longer than the former. The former looks bulkier while the latter looks leaner. Isometric and weight lifting exercises basically builds the former while aerobic, cardio exercises generally builds the latter. In any given muscle, both types of fibers are present; However, either one may predominate when it is often called to action depending on the type of training and activities that muscle is trained to do.

Muscular individuals vary in their built based on their training and hence, the predominant type of fibers that they most likely have. Of course, not to mention they also differ due to their fat mass and distribution, which is not covered in this article. Endurance athletes like cyclers, swimmers, and runners are trained for speed and endurance. They obvious have an abundance of the white fibers in their muscles.  So physically, they look lean. On the other hand, body builders are trained for power and strength. So it follows that their muscles are primarily pumped up with the red fibers. Their bodies would have a heavier built. Martial arts fighters and boxers which require both power and endurance have a good proportion of the two fibers, depending on the kind of trainings they get, whether more on endurance, more on power, of an equal of both. So their muscular bodies are intermediate of the first two mentioned earlier.

Now, you might ask, “Which is better, training to bulk my muscles up with the red fibers or with the white fibers?” It doesn’t really matter. What is most important is that your muscle training is best suited for the kind of activities you want to engage in, whether you require more strength or more endurance.

Cheers to muscle-building! ;-)

Most male gym-goers are DMY’s

I cannot forget what one of my professors said during a lecture on the muscular system about most male gym goers.  He claims that most of them only have health as a secondary reason for going to the gym. Primarily, he says, they actually hit the gym for the aesthetic reward that they get out of it, and consequently raise their “market value” in the terms of physical attractiveness. Then he goes on to say that “most of these male gym goers are actually gay!” He went further to say that they are mostly discreet masculine homosexual and bisexual yuppies who can’t get enough of pumping their bodies with more flesh and muscles for the benefit of attracting other guys.

Now what do you have to say? How much truth was there in his opinionated statements?