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Archive for January 14th, 2010

1. You have to use a plan–even an elementary one–for your weight training routines. Otherwise you will be like a blind in a dark tunnel! If you don’t have a plan then all the routes are the same.

What is your main objective?

- Muscle mass maintenance?
- Muscle hypertrophy?
- Strength or endurance,etc?

You will need different approaches to fulfil each one of them!
So,what is your plan?

2.Keep weight training among your most important priorities until the end!

You will be lavishly rewarded for your persistence.
No other form of training can have a more profound impact on your fitness level,health and quality of life,especially as the years pass!

3. Details are good but you had better stick to the basics,especially if you are an amateur weight trainer:

- Perform not more than 2-3 workouts per week. Keep them short–20 to 30 minutes each– but really intense. Use a high training volume.

- Use mainly compound exercises and avoid isolation ones. There is a bigger interest for this kind of your time investment. Isolation exercises are like keeping your money in the safe!

- Leave split workouts for the experienced bodybuilders and go for total body workouts.

- Use progressive overload and aim for a continual progress or else you are certain to retreat!

- Give priority to an impeccable style over bigger and bigger weights. Remember:showing off is harmful!

-Try to avoid possible plateaus by varying your routines every now and then.

- Avoid any kind of supplements. Don’t force your results! There are imminent dangers that you cannot even think of! Be patient and results will follow.

All that said,with some self-motivation you can have outstanding results by training at home( gym is optional!)

4. If you need to play,play with something else and not with  weights. Forget about the pink stories with 5kg dumbbells. You need to tax your muscular system decently if you want to elicit desirable results.

If you are afraid that you will bulk up, relax! I can guarantee that you will not if you are drug and dubious supplement-free. And this is especially valid for female weight trainers!

5. Beware of overtraining!

I am seized with great melancholy when I see so many fitness enthusiasts paying the heavy price tag carried by overtraining.
So much effort,persistence and sweat in vain!
They just follow their instinct only to be betrayed at last.
Ovetraining will cannibalize your hard efforts together with your muscle tissue.
All you fervent admirers of the Iron God,take care!

6. Do not neglect symmetry issues or do it at an unbearable cost.
Especially do not neglect your lower body.
Train all your muscle evenly. This will protect you from serious,both aesthetical and functional problems.
Do not show preferential treatment to any part of your body!

7. Do not indulge only in weights!

Try to vary your exercise menu.
Showing prejudice in one field will harm you.

Include some cardio activity in your program,preferably anaerobic interval training which will respect your muscles and additionally boost your metabolism.

8. Include static stretching in your routines and after your workouts. For many people it seems like an unnecessary luxury but as they get older they will be thankful for their prudence.

9.Take care of your nutrition which should be supportive of your training plans and not undermine them.

10. “You shall not covet your neighbor’s house; you shall not covet your neighbor’s wife,nor his male servant,nor his female servant, nor his ox, nor his donkey, nor anything that is your neighbor’s.”

Sorry! The tenth commandment is:

Listen to what the pundits say, read from reliable sources BUT pass everything through your own filters and adjust it to your own needs.

Chris Strogilis

Sleepwalking in adults is a somewhat ‘different critter’ than sleepwalking in children.  The causes are generally different, and so are the behaviors.  Kids seldom exhibit dangerous behavior while sleep walking.  Adult sleepwalkers, on the other hand, are likely to perform very hazardous activities during their late night forays.  

It’s estimated that, as many as 30% of kids will experience at least one sleepwalking episode.  By the late teens, most of them will have stopped sleepwalking, although a small percentage of these children will continue sleepwalking as grown-ups.

Sleepwalking in adults can onset at any time, from the late teens, even up into the 70’s.  There are numerous possible causes for sleepwalking in adults…and once in awhile, adult sleepwalking can be diagnosed as idiopathic…NO!  That does not mean you’re an idiot, it’s a medical term meaning, “we were unable to determine the cause!” 
The #1 most common cause of sleepwalking in adults is stress or anxiety. Mental, emotional, even physical stress can trigger sleepwalking events.  I have suffered from occasional sleep walking episodes all my life.  A couple of my very most horrible,  dangerous, sleepwalk incidents occurred during one of the worst periods of stress in my life.  My boss (a doctor) had been arrested at the office in front of patients, thrown in jail, and we couldn’t get him out.  I was trying to be supportive of his wife and small children.  My job was going to be gone soon.  He left us with a horrible legal mess to untangle, while we had to deal with the FBI, CID of the Inspector General’s Office, and various other federal and state agencies.  An FBI agent following you around the office, while holding his hand on his gun…is more than a little scary! You get the picture…talk about being in the stress zone!  (And in case you wondered, no, I didn’t get in any trouble—he did what he did, four years prior, before I even worked for him!)

That whole ordeal dragged out for 3 or 4 months.  During that time frame, I had numerous sleepwalking episodes, some of them pretty serious.  One night, I placed a crossword puzzle book and pen in the microwave oven, and set it for 20+ minutes.  The metal point of the pen actually melted into the glass tray.  Another time, I burned myself with an overheated microwave heat pack.  On the funny side, there was the night I put several slices of bread in the bathroom sink, and filled it with water.

In addition to stress, many other things can lead to sleepwalking in adults.

Genetics are another common cause.  It is believed that individuals with close relatives who sleepwalk are about ten times more likely to sleepwalk than the general population.  

Hormonal Changes during adolescence, pregnancy, PMS, and menopause can be a trigger for sleepwalking.

Alcohol or Drug Use/Abuse often causes sleepwalking events, sometimes with strange or embarrassing behavior.

Sleep Deprivation is another common cause of sleepwalking in adults and children.

New Surroundings, such as visiting overnight with a friend or relative, staying at a hotel, or moving into a new home can cause a person to sleep walk.

Some medical conditions and medications are known to cause sleepwalking.  Quite often people who sleepwalk also suffer from other sleep disorders.

Sleepwalking in adults can be hazardous to your health, and life.  People have been seriously injured, even killed while sleepwalking.  In some extreme cases, sleepwalkers have committed serious crimes, even murder.

In many cases, it is possible to stop adult sleepwalking.  New treatments in recent years have helped many people who suffer from this disorder.

Marshall Bruce Mathers III was born on October 17, 1972, in St. Joseph, Missouri. His stage name is Eminem (both of his initials put together) and has established himself as one of the most talented, but also one of the most controversial, rappers of this era. Mathers is both a Grammy and Oscar award-winner.

Mathers was raised in Warren, Michigan, and his early years in that city inspired his film, titled 8 Mile. The majority of his childhood was spent moving back and forth between St. Joseph, Missouri and Detroit, Michigan. His father deserted the family when Mathers was 15 months old, which did not help his family’s financial situation. Thus, Mathers and his family were forced to move constantly from home to home and community to community, which conceivably left him finding himself to be an outcast in new neighborhoods and schools.

Mathers had a shaky relationship with his mother, Debbie Mathers. In multiple interviews, he has stated that his mother abused drugs, in addition to accusing her of having Munchausen syndrome by proxy, a disorder in which the sufferer feigns or exaggerates symptoms of illnesses to gain attention, treatment, or sympathy. Though he did not have very affectionate feelings for his mother, he was especially close to his uncle, Ronald Dean “Ronnie” Polkingharn, who would become Mathers’s best friend. It was Polkingharn, who first introduced Mathers to hip hop. In 1991, Polkingharn committed suicide, which would leave Mathers devastated, so much so that he would abandon his musical aspirations for a year.

Upon failing ninth grade for his third time, Mathers would drop out of Lincoln High School at the age of 17, but not before meeting his future ex-wife Kimberly Ann “Kim” Scott and befriending the late rapper Proof, who would become his best friend. In 1995, Kim gave birth to Hailie Jade Scott, Mathers’ first and only child. Hailie is mentioned in several of Mathers’ hit singles, including “Hailie’s Song,” “Mockingbird,” and “When I’m Gone”.

Mathers, began performing at the young age of 13 and would make a name for himself as a young adult in the hip-hop underground, thanks in part to his unique style, lyrical content, as well as being white in a predominantly black genre. With his underground status gaining momentum thanks to countless rap battles and the release of his first independent album, Infinite, Mathers would eventually be discovered by rapper-producer Dr. Dre. With Dr. Dre in his corner as producer, Mathers would release his debut studio album, The Slim Shady LP, in 1999. At the end of the year, the album reached triple platinum status, thanks to hit singles such as, “My Name Is,” “97 Bonnie and Clyde,” and “Guilty Conscience.” Mathers’ album would also win Best Rap Album at the 2000 Grammy Awards, including Best Rap Solo Performance for “My Name Is”.

Mathers would follow up his successful debut, with The Marshall Mathers LP, which would go on to become an even bigger success debuting at the top of U.S. and U.K. album charts and achieving Diamond status (10 million copies sold) in the U.S. and selling 21 million worldwide. The album, which includes hit singles, “The Real Slim Shady,” “The Way I Am”, and “Stan,” would also win Best Rap Album, in addition to Best Rap Solo Performance for “The Real Slim Shady” honors at the 2001 Grammy Awards.

Mather’s next album, The Eminem Show, which includes hit singles, “Without Me,” “Cleanin’ Out My Closet,” and “Sing for the Moment,” also topped U.S. and U.K. music charts during its debut release in the summer of 2002, selling about 19 million copies worldwide. The album would be Mather’s second album to be nominated for the coveted Grammy Award, Album of the Year (the other album being The Marshall Mathers LP). While failing to win Album of the Year honors, Mathers would take home Best Rap Album for the third year in a row.

In November 2002, Mathers made his acting debut with the semi-autobiographical 8 Mile, which would open at the top of the box office its opening weekend and go on to gross over $215,300,000 worldwide and another $130,000,000 in US home video sales. Mathers would also release a soundtrack for the film, 8 Mile Soundtrack, which would also debut at the top of U.S. and U.K. album charts. The album’s lead single, “Lose Yourself” would become an instant hit, winning Best Rap Song at the Grammy Awards, as well as an Oscar for Best Song at the 2002 Academy Awards.

In 2004, Mathers would release Encore, an album that would debut at #1 in both the U.S. and U.K. markets and eventually sell over 11 million copies worldwide. The album has produced hit singles including “Just Lose It,” “Like Toy Soldiers,” and “Mosh.” One year later, Mathers would release a greatest hits collection, Curtain Call: The Hits, which would also debut at the top of music charts in both the U.S. and U.K. The album, which also includes new hit singles, “Shake That” and “When I’m Gone,” to date has sold over 6 million units worldwide.

Till this day, Mathers is revered for his unique ability to change his rap pace and style multiple times within a song, while keeping pace with the beat. Furthermore, his ability to write creative lyrics has earned him much praise from both his fans and music critics alike. However, not everyone appreciates his lyrical content. Some critics like GLAAD have denounced many of his lyrics as being homophobic, misogynistic, and too violent. Despite the public outcries, Mathers has won several Grammy awards, an Oscar, and is revered as one of the top rappers in the industry. He has announced that he is taking a break from his solo career, but not retiring. Mathers continues to produce and collaborate with Shady/Aftermath and G-Unit artists.