Archive for the ‘Nutrition’ Category


By Steve Milner

Have you heard the one about drinking 2 litres of water a day to stay optimally hydrated?

You are not “optimally” hydrated if you drink water to the extent that you start to “shed” water. Don’t get me wrong moving water in and out and even around the different tissues of your body is remarkably easy to do, but tricky to get just right. If you’re dialling down for a comp and you’ve never done it before DON’T experiment with anything. When you are “optimally” hydrated any length of time without water will have an immediate effect on your muscular performance so you have to keep replacing it all the time. We take more water from our food than you might think, in fact foods like melon, cucumber, carrots etc., contain as much as ninety percent water. Now, listen carefully, you have 22 ½ foot of small intestine then 5 foot of large intestine that absorb the water from the food as it passes through your body over the next 24 to 72 hours. Healthy non processed foods are key to bodybuilders not least because of the nutrient quality but also because of the slow release water content. If you’re a woman you should see the miracle effects food hydration has on your skin! I know how proper hydration can make you look years younger. Read on?



By: Steve Milner

What is fat? Among other things fat is an energy source three times richer than carbohydrate and protein and it’s also where you’re body stores some of its toxic waste. Surprisingly our fat cell count is the same whether we are fat or thin, so when we get fat, we don’t get more fat cells, we get bigger fat cells. Fat is mainly water and the fatter you are the more water you carry (hey, camel boy…); you can read more about Hydration in my other articles. Different fat compositions are deposited in different places around your body for different reasons. For instance, fat is an insulator it stops us cooling down too fast, it serves as padding both around and inside all of our major organs, it cushions and supports our joints and just for a laugh it helps you float, which is why when you go to the baths (active rest) you will see fat people gliding slowly and effortlessly up and down the pool all day long, which is nice for them. Here’s the secret bit, good bodybuilders know and accept that body fat is crucial to maximum effort, hydration, joint support, anabolic growth and recovery to name but a few. Through diet and exercise we can decide when and to what extent we use our essential fat deposits to our advantage and when to grow them and when to reduce them. When body building becomes an integral yet distinct part of your nature, being fat doesn’t happen to you anymore unless you want it to.


Do you want to know how to gain fat free mass fast? Check out these articles.

By: Steve Milner

Do you want to know how to gain fat free mass fast, gain 30 pounds on your bench, get massive guns, wheels of steel, (you mean legs), how about those rock hard abs, heard all this before? Well there’s good reason, literally millions of people all over the world doing it every day, successfully.

I’m going to try to explain things in plain English and I’ll try to keep the science simple as well, most medical references are dead easy to work out anyway, a “strap muscle” looks like a strap, a pennant muscle looks like a pennant (like a triangular golf flag) and guess what a “ball and socket joint” looks like a ball and socket!

SECRET #1 How muscles grow

In order to understand muscle growth it helps to know a little about how muscles contract. So imagine for me if you will a river, on the river are thousands of row boats, like the ones in the Thames boat race, long, thin, lots of oarsmen and most important lots of oars. Okay? Now notice how half the boats are facing up the river and half down the river, and they fill the river across from bank to bank. This is our muscle and if you look inside muscle cells you find the moving parts (the sarcomeres), look a lot like row boats, like the ones in the Thames boat race, long, thin, lots of oarsmen and lots of oars. Now when you shout “row” most of the oarsmen start rowing as hard as they can and the oars lock together and pull the boats toward each other, and as more start to join in they slide over and around each other. The “bunched” up boats don’t stretch up and down the river as far now as they did and they push up against the river banks making them bulge slightly!

So we know how a muscle contracts but how does it grow?

Most muscles, with some exceptions like the heart and the tongue, are attached to something in more than one place, biceps = twice, triceps = thrice. The attachment where a muscle starts is called the origin and attachments where a muscles end are called insertions and insertions move towards origins when muscles contract. When you curl a very heavy dumbbell you “attach” resistance to one end of the muscle and when it contracts those little boats row and they row so hard the oars snap off and kill all the oarsmen, and it hurts like hell. Oh dear, what a shame, never mind. You see if you eat and sleep and rest properly more boats will be built to replace the ones that were lost, and get this,  extra row boats will be built just in case you go curling very heavy dumbbells again. Wow, your muscle is now growing, question is how do you keep it growing and stay healthy, not easy mate, not easy at all. Read on.