Happy New Year from MuscleTalk! 2002 saw loads of new additions on your favourite website and a huge increase in traffic. For 2003 we have loads more updates and surprises in store – new forums, new articles, new additions and much much more!
I bet most of you ignored the article in Issue 8 about bodybuilding over the Christmas period and thought ‘what the heck!’ So this time we have some tips for motivation to help get you back into a healthy lifestyle and hard training in 2003.
December saw another moderator addition to the MT team. TheDoctor joined us to keep an eye on the general forum, but will also be helping answer your ‘medical’ queries in other forums. Welcome on board TheDoctor!
MuscleTalk T-Shirts are continuing to sell well, so you’ll soon be bumping into you’re your MuscleTalk friends in the street and down the gym! They are available here.
The Bodybuilding Book Reviews page has had a lot of interest and we have a few more reviews which members have written to put up. Please keep sending them in. You can find the Bodybuilding Book Reviews here
Just a reminder about the MuscleTalk Directory which is under-utilised (many of you are always asking for links). This has links to loads of sites on all aspects of bodybuilding and related sports and there are some great sites to purchase your supplements, clothing and equipment. Have a look: click here
*** Wishing you all a happy 2003 from The MuscleTalk team! ***
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Informed Bodybuilding Nutrition - The essential read nutrition bible for any serious bodybuilder. See: Bodybuilding eBook
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*** New Years Motivation ***
By James Collier SRD – MuscleTalk Moderator
James is available for personalised nutrition advice face-to-face, via email or post or over the telephone. For more details email him on james@muscletalk.co.uk or click here to read more.
January is the time of year when gyms get busy. Those who have been threatening to ‘get into shape’ all year often make January the month to start (although soon stop again!) With New Year’s resolutions and post Christmas guilt, it’s the time for healthy eating and exercise. Many of you already keen bodybuilders and sports people who have been strict all year round, will also have had at least a bit of a lapse over the last few weeks (I know I have!)
Use this as a time to get remotivated. Re-evaluate your goals and look back on your achievements from the past year. Where did you go wrong last year? What setbacks did you have? Maybe you need to restructure things to avoid similar set backs this year?
Some of you may benefit from compiling a meal plan which you should aim to stick to (as long as this includes variety in your diet, of course). You may also want to write down a proposed training routine and stick to it. Some people find that keeping a training diary is really helpful.
Start 2003 with a positive mental outlook, this way you’ll be off to a good start. Keep this up and with good nutrition and training you’ll be well on the way to some excellent gains in just a few months.
*** Three Minute Calf Workout ***
By James Collier – MuscleTalk Moderator
I’ve been using this short but extremely effective workout for calves for years. Infact I use this as my main calf workout. Give it a try and let me know on the forum how you get on. Get ready for some pain though!
Standing Calf Raisers – Maximum weight you can manage for 10 reps, each rep taking 2 seconds. The last reps should be good form but heavy enough so you can just squeeze them out.
Immediately move onto a platform and hold onto something for balance and squeeze 10 more 2-second reps out but with no weight on your shoulders.
Step onto the floor with no rest, hold onto something, point your toes inwards and immediately bang out 10 quick calf raisers.
By now your calves will be hoping that’s the end, but you must immediately move back onto the standing calf raiser machine, drop the weight by half and perform another 10 x 2 second reps. Again without rest, move onto the platform and perform as before, and then onto the floor and pump 10 reps as before.
Your calves will now be pumped, but you must repeat all three steps again, moving onto the standing calf machine, dropping the weight by half again and doing 10 x 2 second reps; then the platform for 10 x 2 second reps unweighted; then the floor for 10 quick reps.
All three exercises should be completed three times with no rest at all and should take about three minutes. You’ll hate me afterwards, but in a few weeks you’ll love me!
*** January’s Recipe – Chunky Chicken Soup ***
By Nikki – MuscleTalk Moderator
(Taken from a forthcoming MuscleTalk publication…)
Ingredients
1 can peeled tomatoes, drained
3 cups chicken stock
6 chicken breasts, cut into small pieces
3 medium potatoes, peeled and cubed
2 large onions, chopped
½ cup celery, chopped
1 tbsp marjoram
½ tsp ground pepper
½ packet broad beans
Method
Combine tomatoes and chicken stock in a large saucepan and bring to boil over high heat. Add the chicken, potatoes, onions, celery, marjoram and pepper. Simmer for 10 minutes. Add broad beans and return to boil. Simmer until the vegetables are tender, about 10 minutes. Serve garnished with fresh parsley or marjoram.
Information
Serves 6. Per serving: 228kcal, 33g protein, 16g carbs, 3g fat, 6g fibre
The articles in The MuscleTalker are for information purposes only and are the sole expressions of the individual authors opinion and are those not necessarily shared by the owners of www.MuscleTalk.co.uk