content 05/2008 Curls for girls. page 3 Women adore muscular arms! Motivation. page 5 Develop powers of imagination Nutrition.

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2 content 05/2008 Curls for girls. page 3 Women adore muscular arms! Motivation. page 5 Develop powers of imagination Nutrition. page 7 Minerals Anabolic Steroids Spors Enemy NR 1. page 12 Modern Slavery Home Workout. page 13 Work out professionally and practically in your own home Bicep Training with dumbbells. page 14 The ultimate workout Anatomy. page 23 Biceps brachial muscle Bizep Training with barbells. page 24 The most effective barbell exercises Pyramid -Training. page 34 Training for tough guys Training Plan. page 36 Workout for better definition A home for the soul. page 39 Body and Spirit Side-kick!. page 40 Perform powerful Side-kicks Excess weight... page 45 Get rid of that extra weight for good! Supplements: Yes or No?. page 47 Who needs nutritional supplements? Dear Readers!. page 48 Imprint. page 49

3 ıcurls for Girls Women adore muscular arms. There's a reason for this and it can't be helped. Scientists have discovered that the waist-hip ratio is a significant factor in judging female attractiveness. Larger hips are a sign of sexual maturity which is appealing to men. A small waist indicates a healthy life-style which may influence the man's decision when looking for a potential partner. worthy provider. Men generally have much less pronounced hips, relative to waist size. A larger waist A smaller shoulder-hip ratio signalizes feminine traits. Men do not find wide shoulders attractive in a woman. Muscles represent physical strength which is attributed to the male gender. As for women, all the above features are reversed when looking for a male partner. A larger shoulder-hip ratio is sexually attractive to women because we know that strong shoulders signify strength and potentially a

4 would indicate excess weight and subsequently, an unhealthy life-style. The above references refer to frontal preferences, but when viewed from the side, there is no difference between the two sexes. strong arms and men love to show off their muscles. How often have you heard of women yearning to be held in a man's arms where they feel safe and secure. So men, let's give the ladies what they want! A large ratio between chest and waist is a positive attribute for both males and females. The smaller the waist is, compared to the chest size, the more attractive we find the person. A large chest on a woman again, denotes fertility. Large muscles on man are a sign of physical strength and denote masculinity. His small hips suggest physical well-being. When considering the upper arm-wrist ratio, once again, we see gender differences. Large, muscular upper arms and smaller wrists are seen as masculine. But, we tend to consider small wrists as a feminine trait as well as small upper arms. Women love to be carried in a pair of

5 Motivation Develop powers of imagination!!! Power of imagination is the most important body of thought that we have. Even scholars such as Albert Einstein shared this opinion and said that imagination was more important than knowledge. The brain develops a conception based on actions that it has already perceived. That means that the brain did not actually invent any new conceptions, but rather develops it from components already stored. If the imagination, or fantasy is based on real, already existing components, then it can be realized! To illustrate, everything on this planet is basically made up of 118 elements (status 2008). We all know that there are millions of substances that exist in our world both in natural form and man made. How do we use this knowledge for body building and sports? Many people think that the brain is an impenetrable structure, but I disagree. Man functions in a very simple and basic manner. Survival, of the human race, and for that matter for any organism, is front and foremost. In order to survive we have to reproduce. We know that in order for mammals to reproduce certain factors must be present. Randomly, those would be breathing, eating, and reproducing. These three factors determine how the organism's energy management is set up. If any of these factors is difficult to fulfill, the body tries to develop a strategy to fight it. That's where the power of imagination comes in. The power of imagination aids the organism in completing new tasks that seem unrealizable. Where our training is concerned, the new task would be to consider our accomplished exercises

6 Please pay special attention to the following: the brain develops a very particular system of command for the body. For example, if you're currently doing 12.5 kg barbell curls and your goal is to use 32.5 kg then not only your muscle, but the brain as well try to resist this task. The mind will protect the body. It's saying, " this can't be done. I don't need to do it. Let's try something better." Most of the time the whole thing will be dismissed. Just try to accept this. Anyone is capable of doing 42.5 kg barbell curls! But let's not be so hard on ourselves. Let's play it cool. It's easier to increase from a 12.5 kg to a 15 kg weight then it is to reach a 32.5 kg weight. Once you've reached the 15 kg goal, then it's just another small step to the 17.5 kg. Don't panic my friends, I told you that the brain is a simple structure and can be easily tricked. Just by picturing in our minds how we lift the weight and then to actually accept and feel this, we are almost tempting our brains into a moment of weakness. We've made it think for a slight moment that our body is actually capable of doing the task. In this way the brain thinks up strategies to put that same energy back into use.

7 Minerals Minerals are inorganic substances mined from the earth, meaning they are not of plant or animal origin. They exist naturally on and in the earth and many are critical parts of human tissue and are termed essential nutrients. We get these essential minerals primarily through the foods we eat. The substances mentioned here refer to human and animal organisms only. Plants, fungi and bacteria are dependant on other minerals. One way that minerals differ from vitamins is that they are not as sensitive to elements such as heat and air which can destroy vitamins. Minerals are necessary for the electrochemical activity in our body. Some minerals such as elemental iodine for example, are essential to the development and functioning of the thyroid gland. Essential macro minerals are those we need in significant quantities usually measured in milligrams, and essential trace minerals are those we need in minute quantities usually measured in micrograms. Elektrolytes are the elements necessary for electrochemical activity in our body. Electrolytes are the elements necessary for electrochemical activity in our body. Water and the three minerals sodium, potassium and chloride are all necessary for the transmission of electrical impulses between cells. Sodium and potassium are cations (positively charged atoms), and chloride is an anion (negativelycharged atom). All are essential nutrients. These minerals are supplied by the typical diet in thousands of milligrams per day. Sodium and chloride are overabundant in the diet and are not generally added as mineral supplements.

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9 Electrolytes are important for the function of nerve and muscle cells. Excesses are disposed of through the kidneys. The human body has different hormones that regulate sodium levels. The body may lose electrolytes by perspiration, physical and mental stress, diarrhea or vomiting. Electrolyte deficiency can cause harm to the cardiovascular and nerve systems. Some sports drinks contain not only electrolytes but also a high sugar content, which is not always a good thing. Distilled water is not helpful either as it deprives the body cells of salt which in turn has an effect on chemical functions. You can make your own electrolyte sports drinks by using the right amounts of sugar, salt and water. Mix a trace of salt and sugar in 250ml of clean drinking water. Trace elements Trace elements are also known as micro nutrients and are found only in minute quantities in the body, yet they are vitally important. The body requires less than 50 per day to function properly. However, as important as these nutrients are, an overdose can be very harmful and a deficiency can result in serious damage. For example, lack of iron can result in anaemia and not enough iodine will effect your metabolism. Trace elements are an important part of enzymes, vitamins and hormones and have in accordance with coenzymes an active or catalytic effect on some metabolic processes. Other trace minerals that have not yet been recognized by health authorities as essential to human nutrition, but have some valid health benefits are arsenic, boron, nickel, barium, bismuth, boron, bromine, germanium, lithium, rubidium, strontium, tellurium, titan, mercury, and tungsten. A deficiency in trace minerals when the body is over-exerted could result in perspiration, diarrhea and metabolism issues. Local conditions such as deposits in farmland also play as role in the amount of trace mineral in-take that may lead to an overdose

10 Trace elements: Micro elements: Calcium Chlorine Potassium Magnesium Phosphorus Sulfur Sodium Trace elements: Ca Cl K Mg P S Na Arsenic Chromium Iron Iodine Cobalt Copper Manganese Molybdenum Selenium Vanadium Zinc Tin As Cr Fe I Co Cu Mn Mo Se V Zn Element Occurance Dietery use Daily requirement Sodium Salt Necessary for nutrient intake and transport; important for the regulation of blood and body fluids and ph balance 550 Magnesium whole grain products, liver, poultry, fish, plant seeds, oranges, bananas, dairy products is a major component for building strong bones and teeth; vital for the storage and release of hormones; plays a role in the signal transmission of the heart muscle; influences blood clotting 325 Potassium sea water, sea salt vital for protein and glycogen production as well as the release of hormones 2000 Calcium plant seeds, dairy products, vegetables, fruit vital for the development of strong bones and teeth; muscle contraction; release of hormones; blood clotting; heart functions 1000 Phosphorus Phosphorite, Apatite, as a supplement in dairy products component of bones and genetic materials; vital for metabolic functions; ph balance 700 Sulfur sulfur crystals, plants and fish is an essential element for life and is found in two amino acids methionine and cysteine as well as in vitamins (B1 and biotin); found in heparin and chondroitin sulfate -the main component of cartilage; also found in hair and skin Chloride Sodium Salt regulates the body's water level as well as ph balance; component of stomach acids