** "Chest Development" by Dr. Robert
Osgoodby
** Ask Dr. Bob - Chicken Legs
** Trivia - Six Feet Tall
** "Six Points To Consider When Choosing A Sunscreen"
by Karin
Henderson
________________________________________________________________
Welcome
If you have a question concerning your body transformation,
please send it to - drosgoodby@aol.com - we will
answer all
questions received, and if it is of interest
to our general
subscriber base, we will include it here.
All previous newsletter are archived at our web
site at:
http://www.adv-marketing.com/business/bbnewslt.htm
If you haven't already, be sure to stop by Dr.
Bob's web site
at: http://www.bestbodyever.com
________________________________________________________________
Chest Development
by Dr. Robert Osgoodby
WARNING!! Always seek the advice of a Medical
Doctor before
starting any diet or exercise program.
This month's newsletter will focus on some important
techniques
and helpful tips on how you can chisel and tone
your chest.
Your chest is made up of four primary muscles
including the
pectoralis major, pectoralis minor, subclavius,
and serratus
anterior. The chest is one of the easiest
and most popular
(especially for men) muscle groups in the body
to train. For the
last 200 years, the bench press has been the
main exercise that
the male species has used to gauge over all strength.
Any man
who frequents the gym has been asked on more
than one occasion,
"How much can you bench?" I have heard
many people complaining
about doing cardiovascular exercise, training
legs, back, abs,
but on chest day, everyone is in a great mood
and has a smile on
their face. I guess training chest is just
a manly thing.
This issue is not just for our male subscribers.
Ladies, I am
going to show you four effective exercises that
will tone your
chest and provide you with quick noticeable results.
These five
exercises are designed to tone, shape and lift,
not build muscle
mass.
Guys, if you are ready for a chiseled chest and
god-like heroic
pecs, you are going to want to read this issues
twice and share
it with your work-out partner! I have put
together a routine
consisting of five exercises guaranteed to give
you quick,
superior results.
I am not going to get into form and technique
in this issue. If
you are inexperienced when it comes to weight
training and are
not familiar with the following exercises, I
highly recommend you
spend a session or two with a personal trainer.
Information on
proper exercise form and technique can also be
found in many
books available at your local book store and
public library.
These books will be packed with illustrations
and verbal
descriptions of just about every exercise imaginable.
To minimize your chances of injury, it is always
best to have a
spotter to help you control the weight during
any exercise. A
work-out partner also can help you get that extra
rep, and make
you feel really guilty if you choose to blow
off a work-out when
she is waiting for you at the gym. Let's
get started.
BARBELL BENCH PRESS
The bench press is one of the first exercises
most people learn.
It is a basic exercise that works all four of
the chest muscles.
The bench press is also a great initial exercise
when training
chest, because it warms up the entire muscle
group.
INCLINE DUMBBELL BENCH PRESS
By changing the angle of your bench press, you
can directly
target your upper pectoral muscles and anterior
deltoid. You can
also do an incline press using a barbell rather
than dumbbells.
DUMBBELL FLYS
Dumbbell flys are a great exercise which will
help you build
roundness and fullness in your chest. Done
correctly, it is also
is a great way to really stretch your pecs which
will aid in
muscle growth and expansion.
DIPS
At the right angle, dips are also a great exercise
that give you
a good stretch and work your chest muscles.
Incorporating dips
into your routine will also strengthen your bench
press because
the exercise not only works your chest, but your
triceps as well.
DUMBBELL PULLOVERS
Unless you really want to get to an advanced level
in body
building, these exercises aren't necessary.
Dumbbell Pullovers
will help expand your rib cage. This exercise
works the chest
and serratus anterior which are the small band-like
muscles
between your lats and pecs. If you want
to seriously compete,
you have to tie your lats and pecs together and
dumbbell
pullovers are a must.
Ladies, start with three sets/16 repetitions for
each exercise.
After 6 weeks of training, if you like you can
increase your
number of sets to four.
Gentleman, start off with three or four sets/12
reps of each
exercise. After 6 weeks of training, increase
your number of
sets to four/five.
If you are a novice or you haven't been training
regularly, take
it easy for the first two weeks or you'll be
very sore.
_________________________________________________________________
Ask Dr. Bob
Each edition includes a response to a question
received from
our subscribers. We answer all questions,
however those that we
think will be of interest to a number of people,
we will feature
here.
-----
Dear Bob:
I am an avid runner. I run 6 miles everyday.
I have been weight
training for the last six months and haven't
gotten the gains in
my legs that I have in my upper body. I
train each body part 2
days a week and give each muscle group at least
72 hours of rest
before training it again. Any suggestions?
Love, Mary Ellen - AKA - Chicken Legs
-----
Dear Mary Ellen:
I experienced a similar problem training for my
first contest. I
needed to shed 65 lbs. in 12 weeks and ran 8
miles a day to
accomplish my goal. Unfortunately my legs
suffered and they were
my weakest body part when it came down to contest
day.
Running every day will continuously break down
the muscles in
your legs and 24 hrs. of rest is just not enough
time for proper
recovery and maximum growth. I know it
will be hard at first,
but cut down your running to twice a week and
run only on the
days you train legs. This should help those
legs grow. If you
would like to decrease your body fat percentage
and need more
cardiovascular exercise, jump on the rowing machine
on the two
days you train back and biceps.
Bob
_________________________________________________________________
Trivia
If you are over six feet tall you can forget being
an astronaut
in the US space program. NASA requires all space
travelers to be
less than six feet tall.
Oh well, guess I never will get to the moon. <Grin>
_________________________________________________________________
Six Points To Consider When Choosing A Sunscreen
by Karin Henderson
Researchers are warning that many
sunscreens don't offer full
protection from skin cancer, especially the deadly
form called
melanoma. They state that
most commercially available,
sun-blocking lotions protect
against ultraviolet B (UVB)
radiation, but they generally do not contain
agents that block
the part of the solar spectrum called ultraviolet
A(UVA).
UVB is firmly linked to the far more common,
and less
dangerous, forms of skin cancer, squamous-cell
and
basal-cell tumors.
However, new research studies show that 90 percent
of sunlight's
melanoma-causing effect may come from UVA, and
only 10 percent
from UVB. Even if you love the sun, the health
consequences of
sun-worshipping have become
more apparent in recent years:
wrinkles, blotchy complexion,
leathery skin, and skin
cancer. The rise in skin cancers
has been linked to lifestyle
changes over the past 40 years, such as
skimpier bathing suits
and clothing, more leisure time spent outdoors
and migration to
the sunbelt.
How Sunscreens Should Give You Protection
1: Does your sunscreen provide UVA &
UVB absorption?
Your sunscreen should contain ingredients that
absorb UVA & UVB
the sun's damaging UV radiant
energy and also should absorb
damaging rays that would normally
go directly to your skin.
2: Does your sunscreen disperse heat?
Your sunscreen formula should also disperse (spread
around) the
sun's energy by using particles that
scatter light and reduce
heat buildup.
3: Does your sunscreen absorb radiation?
It should contain products that have the ability
to absorb
harmful infrared radiation. This minimizes heat
buildup,
reduces heat-generated free radicals, and helps
keep the
skin cool.
4: Does your sunscreen give you Free Radical
protection?
All of the sun's UVA, UVB, and IR (Infrared
radiation) rays
generate damaging free radicals that result in
premature aging
and wrinkling. Your sunscreen should contain
natural herbal
extracts that help to
protect the lipid-rich cell
membranes from oxidation and
free-radical damage.
5: Does it deliver Lipomes?
Your sunscreen should contain microscopic liposomes
that
periodically release their
contents directly into the skin.
liposomes are minute sacs or bags
of phospholipids containing
botanical extracts of aloe vera,
green tea, green coffee, and
grape seed extract.
6: Does it have restorative properties?
Your sunscreen should contain emollients that
moisten, soften,
and retard premature skin aging. Herbal ingredients
containing
natural vitamins, minerals, and amino acids,
known to be
effective in promoting healthy skin, should be
included.
Understanding SPF
Sun Protection Factor (SPF)
SPF numbers indicate how much protection from
the sun the
product will provide for your skin.
An SPF of 15 means that if you normally burn after
15 minutes of
exposure to the sun,
it would take 15 times longer
(or 225 minutes) before you would get a sunburn.
A higher SPF number doesn't
mean a higher degree of UV
protection: it means protection from the sun
for a longer period
of time.
SPF 15 is for people who tan easily and
quickly, or are exposed
to sun for a moderate amount of time.
30+ SPF is for fair-skinned people and
those who are out in the
sun for extended periods of time..
Conclusion
Check the label for UVA and UVB protection.
Check for length of protection: SPF 15 or 30+.
If you can't find one
that matches this criteria
precisely, settle for one that has as many of
them as possible.
Remember that sunscreens are
just part of the sun protective
system you should practice.
Don't forget to drink at least 8
glasses of water a day.
This article is an overview of sunscreen. You
can get more
detailed information here:
http://www.prescotts-inc.com/health_articles/sunscreen.htm
This article is not meant to replace
consultation with trained
health care professionals.
The publisher and author are not
responsible for any adverse consequences
of effects resulting
from the use of any of the information or suggestions
contained
in this article. All research has been done in
good faith, using
recognized sources.
-----
Karin Henderson is president of Prescotts Online,
publishers of
LEADS To SUCCESS is an ezine devoted to lead
generation and
mailing list building. For a FREE subscription:
click on
join@prescotts-inc.com. Karin has been in healthcare
management,
does career consulting for nurses, and also enjoys
conducting
wellness clinics for the general public. Two
years ago she
decided to take her love of teaching and helping
others to the
Internet. You may reach her at 1 604 463 8666
or email her
kflh@prescotts-inc.com. or visit http://www.prescotts-inc.com
Copyright 2000
_________________________________________________________________
If your idea of a bathing suit is a muumuu, it's
time to do
something about it.
I have helped hundreds of people get into shape.
For a free
consultation on our personalized body transformation
programs and
how we can custom tailor a diet and exercise
program to quickly
get you to your goals, call me today at 732-842-2258,
or visit
our web site at www.bestbodyever.com.
Have a great month!
Yours in Health
Dr. Robert Osgoodby
________________________________________________________________
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