The Arnold Sports Festival is back and bursting at the seams.
Like the national deficit, the Arnold Sports Festival just keeps growing. Unlike the national deficit, that’s a good thing.
Named after its co-founder Arnold Schwarzenegger, the Arnold Sports Festival (ASF) is the nation’s largest fitness and sports spectacular, hosting more than 18,000 athletes who compete in over 50 different events, including 13 Olympic sports. Held every year in Columbus, Ohio (home of Arnold’s partner in fitness fun, Jim Lorimer), the ASF started with bodybuilding competitions but now accommodates marital arts, gymnastics, fencing, powerlifting, arm wrestling, table tennis and many other sporting and health activities.
The International Federation of Body Builders (IFBB) is well represented, with the centerpiece contest being the Arnold Classic championship for male bodybuilders. There are also three women’s competitions: Ms. Bikini International, Fitness International and Figure International.
If physique sports aren’t your bag, don’t worry—there’s something for everyone. More than 175,000 folks pass through the turnstiles to the Arnold Fitness Expo, which houses 800-plus booths representing the best in fitness- and health-related products and services. And the whole family is welcome. In fact, in 2015 the ASF is presenting the first-ever Arnold Kids Fitness Expo.
Tip
No, you can’t miss it. Arnold will be there, as he always is, mingling with the Spandex-and-Lycra set. This year, the ASF will be held March 5–8, 2015. For ticket information, visit ticketmaster.com or go to arnoldsportsfestival.com, where you’ll also get travel and lodging information.
[quick-fix workout]
Biceps Blaster
Want bigger arms? Try this biceps workout for the next six weeks. Hit your biceps once the first week, then twice the second week.
First Day Program
• 3 sets of 8–10 reps of medium-grip barbell curls
• 3 sets of 8–10 reps of close-grip preacher curls
• 3 sets of 8–10 reps of seated-incline dumbbell curls
After a few light warm-ups, perform pyramid sets using moderate to heavy weight, maintaining good form and full range of motion at medium speed. To make sure you’re getting the most out of every set, concentrate on the feel of the biceps movement, with a complete contraction (squeeze) at the top of the movement and a full stretch at the bottom.
Second Day Program
For your second workout of the week, use much lighter weight and higher reps on a finishing exercise.
• Following your warm-up, perform 6 drop sets (light to moderate weight) of seated concentration curls or seated hammer curls, using a slower rep speed than normal.
For example, with seated single-arm dumbbell concentration curls, line up 20-, 15- and 10-lb dumbbells. Begin by doing 8–10 good reps with the 20s, set them down and move directly to the 15s, do 8–10 good reps, then pick up the 10s and finish to failure. That’s one complete set.
A Morning Whey Shake Reduces Sugar Spikes
Those suffering from type 2 diabetes can reduce glucose spikes after meals by downing a whey protein shake before breakfast, according to Israeli researchers. “The early insulin response that usually is deficient in type 2 diabetes was significantly higher after whey protein than with placebo, and the whey protein preload significantly reduced the elevation of blood glucose after breakfast,” said researcher Daniela Jakubowicz. The study was published inDiabetologia.
Tip
You don’t have to be a bodybuilder to get a benefit from whey protein powders. For those with type 2 diabetes, these nutrition shakes can help get you started on a healthier lifestyle right away.
Creatine is the Cure for Aging Lifters
Brazilian scientists say that women and men over 60 years of age can help boost strength and muscle mass significantly by using creatine. In a study in Experimental Gerontology, women in their 60s who took 20 g of creating for the first five days then 5 g a day after experienced dramatic gains in muscle mass in their arms and legs, and also increased strength and mobility.
Tip
Creatine is a safe and natural way to enhance exercise results for adults of any age. Take advantage.
Research Bulletin
Here are some interesting findings that made news recently.
Eating mangos may help control blood sugar. (Nutrition and Metabolic Insights)
Our take: Ten grams of freeze-dried mango pulp daily improved fasting blood glucose after 12 weeks.
Blackcurrant nectar boosts muscle recovery postworkout. (Journal of Dietary Supplements)
Our take: College students who took 16 oz per day reduced a blood marker of muscle damage by 6.7%.
Pycnogenol fights effects of tinnitus. (Minerva Medica)
Our take: Taking extract of French maritime pine tree bark significantly improves inner ear blood flow, decreasing symptoms of tinnitus.
Exercise staves off hypertension in older men. (Journal of the American College of Cardiology)
Our take: In this study, men with strong cardio fitness delayed the development of high blood pressure as they aged.
Start them at birth on vitamin D. (Pediatric Research)
Our take: Researchers found that infants, especially those in northern countries born in winter months, can benefit greatly from vitamin D supplementation. Talk to your doctor if these conditions apply to your newborn.
Drinking lots of green tea rejuvenates skin. (Journal of Nutrition)
Our take: Five cups of green tea daily improved skin quality and helped protect skin from ultraviolet radiation, according to this study.