Physique Magnifique Magazine

The importance of MITOCHONDRIA. (why it is the first goal)

2012-01-16T17:13:00.000-08:00

In each cell of your body there is an organelle called the mitochondria whose job is to take your fats and sugars and make them into energy. This energy is needed by the cell to properly do its job and to provide energy for the full body. When the mitochondria are working as they were designed, you will have all the energy you need (and more), all your organs and cells will be working appropriately, and unless you are consuming way more calories than you need, you should be very close to your optional weight.

Unfortunately, almost all the chemical and heavy metal toxins that are in each of us are potent mitochondrial toxins. These commonly found toxins include: mercury, arsenic, cadmium, lead, chlorinated pesticides, organophosphate pesticides, PCBS, dioxins, aromatic hydrocarbons(from combustion)solvents and plasticizers. Mitochondrial dysfunction not only leads to generalized fatigue, but is now documented to be a major factor in the development of many of the most serious chronic illnesses in our time ( including cancer, neurologic diseases like Park-insonism, diabetes, etc.) While the levels of these toxins in each of us vary, all of them have been found in virtually every person who has been tested for them. This means they are in you and me, as well. One study on adults found an average of 74 of these mitochondrial toxins in each person studied. With the sheer burden of mitochondrial toxins it is amazing that our mitochondria are working at all!

What happens when your mitochondrial are not working as they should?

Fatigue & weakness

Difficulty thinking,remembering,reasoning, etc.

Poor eyesight and digestion

Poor wound healing

Chronic illnesses

Low Stamina

Allergies & asthma

Diabetes & obesity

Heart disease and certain cancers

8 Reason To Strength Train

2012-01-05T17:40:00.000-08:00

Cardio is good for your heart, but not necessarily for lean muscles mass. Here are eight reasons to incorporate strength training into any fitness plan:

1. You'll burn more calories in a day,even if you're just sitting at a desk. More lean muscles mass means a revved up metabolism.

2. You'll be leaner,meaner and one heck of a fighting machine. Well, at least leaner!

3. Strength training helps you get rid of lumpy,bumpy,unwanted fat. So, you're not only getting lean muscles mass,but you're actually blasting fat. Do we need to explain further?

4. Your bones will thank you. Strength training keep your bones dense and sturdy.

5. Your confidence will soar. When you look better and feel stronger, you can't help but love yourself more.

6.Your stress level will drop. Strength training releases endorphins in your body that combat stress.

7.You'll lessen your chances of injuring yourself in sports or daily activities. Training with weights not only strengthens your muscles, but it also strengthens your tendons, ligaments and joints.

8. You'll stand taller. Strength training, especially core work, will help your posture and make it difficult to slouch.

How Can I Avoid Gaining Weight Over the Holidays?

2011-12-13T18:08:00.000-08:00

Joanne M. Foody, M.D., F.A.C.C.

March 18,2011

Studies have shown that the holidays are a challenging time of year for people to maintain their weight. Between the busy schedules, elevated stress levels and hefty meals which holidays entail, the average person tends to gain anywhere from 1-5 pounds. Most concerning is that most do not lose this extra weight once the holidays are over, leading to steady increase in weight year after year. However, there are many ways that you can help to prevent weight-gain during holidays.

1. SET ASIDE TIME FOR YOURSELF: Although holidays can be extremely busy, taking time to address your own needs is crucial. If your holiday commitments leave you with no time to relax and de-stress, cut back. Your healthis more important, so be picky about which events you agree to attend.

2. EXERCISE: You do not need to spend hoursat the gym each day

3. SNACK BEFORE: Avoid arriving at holiday events to hungry. Have a light snack before leaving, so that you will feel more self-control in choosing your foods.

4.SAY NO TO PEER PRESSUE! Don't feel pressured to eat foods that you will feel guilty about later. If you are determined to avoid cheesecake, don't let friends or family derail you from your resolution.

5. PORTION CONTROL: You should enjoy the special holiday foods that you love, but don't overdo it. Try to take smaller portions, and be sure to drink water during your meal to help you feel more satisfied.

6. BE REALISTIC: Holidays are a tough time to diet, so don't be too hard on yourself. Weigh yourself before the holidays seasons begin and simply try to maintain your weight during this time. Putting too much pressure can lead to self-sabotage, which will cause you more stress once the holidays are over.

A Calorie Is Not a Calorie

2011-12-08T12:59:00.000-08:00

Cliff Sheats, PhD., F.R.S.H., Certified Clinical Nutritionist

Nutritionists used to think that a calorie was a calorie was a calorie. But now they know better. Calories from fat head straight to the tummy and hips. That's because fat from food is chemically similar to fat in the body and thus easy to store. Many studies have shown that overweight people prefer foods higher in fat and sugar. An excess of these foods can make the pounds pile on.

Let's say you eat 100 extra calories from a fatty food like candy or French fries. Your body may burn just three of those calories and stockpile the rest as body fat. In other words, 97 percent of all fat calories are turned into body fat.

But, if you eat 100 additional calories from a complex carbohydrate such as rice or sweet potatoes, you burn 23 of those calories. The rest is socked away in the liver muscles as glycogen(the body's storage form of carbohydrate), awaiting use as energy for activity or exercise. It really is better to eat oatmeal or a sweet potato than ice cream or pizza!

By limiting the amount of fat and eating"good" calories, you can whittle away body fat, without cutting calories.

You can obtain the "good"calories you need by following a program that emphasizes low-fat,high fiber foods,which have been shown in research studies to help peel off pounds and banish them for good. Proportionately, this plan is high in protein, moderate in carbohydrate, and low in fat.This approach suits the needs of active people and has been found in numerous studies to effectively promote fat loss.

Also, such foods yield " high-nutrient density." This describes the ratio of nutrients in a food to the energy it supplies. Natural starchy food like potatoes, yams, legumes, brown rice, and whole grains are packed with carbohydrates, protein, vitamins, and minerals. Fibrous vegetables are rich in minerals, water, fiber, and carbohydrates. And, lean proteins ( white meat poultry, fish, and egg whites) are high in protein, vitamins, and minerals.

In short, high-density nutrient foods pack a lot of nutrient wallop, and that's why they're on this program.Try to stay away from low-nutrients density foods. These are typically " junk foods" such as processed foods, sweets, soft drinks, alcoholic beverages, and high fat foods. Low-nutrients density foods are easily converted to body fat or, as in the case alcohol , can interfere with the body's ability to metabolize fat.

Food choice has more to do with weight control than any other factor, such as calories. By selecting wholesome, close-to-natural foods, you can make a huge difference in the way you look or feel.

Interview with Nito Gomez

2011-09-11T09:25:00.000-07:00

Recently while attending the 2011 WBFA Mr. Santa Cruz Bodybuilding Championships, I ran into Nito Gomez, who was like a bodybuilding “breath of fresh air”, when he started to remind me in great detail of how bodybuilding was when we were kids. This cat was like a bodybuilding historian. He even had history and magazine articles of me when I was a teenager…and Dan Dal Colletto (my crazy training partner)! He started telling me about competitions I had competed in that were resting somewhere deep in my memory banks, about the days when winning best poser and other sub-division awards was almost as meaningful as winning the overall title. I decided to take advantage of the opportunity and ask him a few questions about his life in the sport.

P.M. What got you interested in the sport of Bodybuilding?

Nito: Growing up I used to always watch Big Time Wrestling from Oakland on Channel 2 and Channel 36. I was a big fan of Superstar Billy Graham, a bodybuilder who turned pro wrestler. At the time, one of my dreams was to become a pro wrestler. That was in 1972. I started weight training in 1977 when I was 12 years old.

P.M. And when did you decide to get into competition?

Nito: In 1981, when I was 16 years old. It was the Teen Mr. San Francisco. I got 6th out of 16 teens and also won Best Poser. I got 2nds and 3rds in several more teen contests before finally winning my division in the 1985 Novice Mr. Santa Clara County. My best show was probably the 1992 Jr. Mr. America, where I placed 2nd in the medium/tall class.

P.M. Also you mentioned that you did some pro wrestling?

Nito: Yes. In 1988 I got involved in pro wrestling, which was a lifelong dream of mine, and attended the Gerry Monti and Alexis Smirnoff training school in Hayward, Ca. At that time Lee Moran, who was the first man ever to squat 1,000 lbs, was also a student. I wrestled for the WWF in the late 80's and 90's whenever they came to the bay area, and also won some regional titles such as the Pacific Coast tag team title twice and the IWA Inter Continental title in southern California. On and off during that time I continued entering bodybuilding shows. Now at 46 years old and 8 years away from the stage (last show was in 2003), I’ve decided to get back into competition.

Below is a list of some of Nito’s bodybuilding accomplishments:

Nito Gomez:

1981 AAU Teen San Francisco - 6th place and Best Poser (first contest)
1985 NPC Novice Mr. Santa Clara County - 1st place middleweight class
1987 NPC Mr. Central California - Overall title plus Best Poser and Most Muscular
1987 AAU Mr. Northwestern America - Overall title plus Best Poser and Most Muscular
1989 NPC Novice Mr. Los Angeles - 1st place tall class
1992 AAU Mr. Contra Costa County - Overall title
1992 AAU Junior Mr. America - 2nd place medium/tall class
2003 NPC Emerald Cup - 5th place heavyweight
2003 NPC Orange County Classic - 5th place heavyweight
2011 INBA Mr. Los Angeles - 2nd place Masters over 40

P.M. Wow, that adds up to about 30 years in the game, with quite a few wins. What do you enjoy most about the sport of bodybuilding?

Nito: More than winning, I just enjoy being onstage again, seeing old friends after many years and meeting new ones, traveling to the shows, trying to improve my physique at my age, etc. God willing, I’ll be competing someday in the 50 and over, 60 and over, etc., age divisions in bodybuilding.

P.M. Besides bodybuilding, are there any other sports or hobbies you’re involved in?

Nito: I also teach tennis lessons to all age groups from tiny tots through adults, and currently coach high school tennis. But the majority of my salary is made by drawing caricatures at parties and events all over California & Nevada. I also make figurines and statues. For anyone who would like to contact me, here are my websites:
http://www.freewebs.com/nitoartist/
http;//www.nitogomezstatues.webs.com/

P.M. From all of us at Physique Magnifique, we want to thank you for sharing with us Nito, and we look forward to speaking with you again in the near future.

Futaba Takashima: 'Fitness After Breast Cancer'

2010-10-05T07:36:00.000-07:00

Futaba Takashima, wife, mom, Fitness Competitor and co-owner of Physique Magnifique Personal Fitness Training Center, speaks candidly with PM2 on her experience with breast cancer, and how exercise and fitness helped contribute to her recovery.

PM2: What were your first thoughts when you found out that you had breast cancer?

Futaba: My first thought was that the doctors had probably made a mistake and that they would call me back and that everything would be fine.

PM2: And so when they called you back and things weren't the way you expected them to be, what was your reaction?
Futaba: My next thought was that I couldn't die because our children are still small and that my husband would be left with two small children to raise. Plus, I'm an only child and I couldn't possibly die before my parents. So I was determined to do everything I could do to beat it.

PM2: So what happened next? Medically, personally, what changes , or steps did you have to take to battle it? If you feel comfortable talking about that, of course?

Futaba: Next I had to have a biopsy, which is when the doctors remove some of the tissue in the area to determine whether it was cancerous or not. They found some tissue that was borderline cancer and some that were healthy, and they really couldn't be sure because it was spread throughout my ducts. My doctor suggested that it might be best to have the breast removed instead of allowing it to possibly spread more. So I did.

PM2: Wow, that must have been quite a shock.

Futaba: Yeah.........it was like saying goodbye to an old friend (had to pause tape, emotional moment). I started to regret all of the bad things that I might have said about my breasts when I realized that one would have to be removed. But as I explained to my children (she continues with a smile), sometimes you might be friends with someone for the longest time, but if the friendship is no longer good, then it might be healthier to not be a friend anymore. So it was the same thing. Even though I had my breast all of my life it was no longer any good, and so it was healthier for my overall body to just get rid of it.

PM2: Wow, that's powerful -talk about strength in the face of adversity. Ok, so let's talk about the rehabilitation process. What steps did you take after the surgery to get back on track with your training? How long was it before you actually got back into an exercise routine?

Futaba: Well, a few weeks after I was able to walk on the treadmill, but it took a few months before I was able to actually get back into doing any kind of upper body training.

PM2: When you did start training again, what were your routines like?

Futaba: Very simple, and mostly a combination of cables and machines because my ranges of motion were really limited. Training like that for a while helped me to gain some stability in the area that had been operated on, then I slowly started adding free weights.

PM2: Give us an example.

(Upper Body)

Futaba: For example:
Seated Chest Press (machine)
Close grip Cable Rows
Lateral Raises (seated on machine)
Single arm Cable Curls
Single arm Tricep Pushdowns

(Lower Body)
Body Squats
Lunges
Seated Calf Raises
Crunches (on an incline bench)

Futaba: (cont.) I would start off with a cardio movement to warm up my upper and lower body, like an Eliptical Trainer, so I could stretch out the area well. Then I did a real basic weight training and stretching routine twice a week for about ten weeks before I started adding any variety. As my range of motion got better and my strength developed I got daring and started to challenge myself a bit more. Within a short time I was back to doing my regular training routine again.

PM2: From that experience, are there any tips or suggestions that you would like to share with our readers that might help them when they're dealing with stressful times or situations?

Futaba: One thing is to stay positive and keep a healthy mental attitude. Your mental attitude is a big part of your recovery because it helps you to decide what actions to take next, which are equally if not even more important. Also, maintaining a healthy diet with as much wholesome food as possible, and drinking plenty of water. And most importantly, for me at least, is to have a strong family and spiritual base because during the hardest times, those are my footprints in the sand.

In the coming months, PM2 will be sharing some of the exercise routines that Futaba used on her road to recovery.

Ismaail Mohammed prepares to do Battle

2010-09-29T14:16:00.000-07:00

On saturday October 2nd 2010, the NPC (National Physique Committee) will be hosting the annual Mr. and Ms. San Francisco Bodybuilding and Figure/Fitness Championships at the Chabot College Performing Arts Center, 25555 Hesperian Blvd in Hayward. And let me assure you, the San Francisco Bodybuilding Championships always draws some of the best physiques in amateur and professional competition that this sport has to offer. Physique Magnifique Magazine had the privilege of speaking to one of the competitors, Ismaail Mohammed, as he prepares to do battle.

PM: How do you feel about this weekend's upcoming event?

Ismaail: I feel pretty good about my condition so far. I got a lot of help from Jimmie and Futaba on balancing my symmetry and polishing up on some of my poses. I started preparing late, but so far so good. I'm really just using this show to get my feet wet in NPC competitions again.

PM: Did you do anything different in your training or diet for this competition?

Ismaail: Yeah, something different in my training and my diet. In my training I used weights that were moderately heavy to try to isolate my movements more. I got a way better pump - banging out sets of 30-50 reps on some of my leg days. With my diet, I tried to make sure that I ate on a regular schedule, as balanced as possible. I also added some cardio a few times a week and have definitely noticed some improvement in my vascularity.

PM: What class are planning to compete in?

Ismaail: Most likely in the light heavyweight division. Right now I'm weighing in at a little over 200 lbs. I believe the top of the light heavyweight is somewhere around 198, so I'm right on target as far as weight is concerned.

PM: Anything you wanna say to any of the competitors out there?

Ismaail: Nah, I'm just focused on being the best me I can be. As far as I'm concerned I'm my only competition, me against me.

PM: Thanks for taking time out for a few minutes to share with us. Hopefully we can catch up again after the competition to talk more about your off-season and competition.

Ismaail: Sure man, I'll look forward to it.

Tickets for this event are $25 for prejudging, and $25 and $35 for the evening finals. Prejudging starts at 10am, evening show starts at 6pm. Hope to see you there!

Posing Tips

2010-08-24T22:06:00.000-07:00

If you want to sharpen up on your stage presence for the next show you're preparing for, here are a few basic tips I've learned along the way that have worked really well for me.

1) Learn the correct way to perform your mandatory poses: The mandatory poses are one of the most important parts of the game, thus they're mandatory. I've seen way to many physiques lose a round or sometimes an entire competition due to the fact that didn't know how to show their physique. After all those weeks of hard training and strict dieting the final step is to present your physique to the judges and spectators as best you can when you're on stage. During the comparison rounds this could be the deciding factor in who walks away with that sponsorship or that pro card. When you're on stage, you want your physique to catch the attention of the judges immediately and remain that way throughout the entire prejudging.

Make sure when you do your quarter turns that your body looks symmetrical in all four directions. A common mistake is standing with the arms too far away from the body, or standing with the legs too far apart. Try to find the best stances and positions in your mandatory poses that allow all of your body parts to compliment each other.

2) Pose for the judges: When you're onstage, especially at the prejudging, the most important applause you can receive is from that look of approval from the judges. When the judges call your number for the first call out, or any call out for that matter, that's their way of applauding you. Therefore, when you go through the mandatory poses, impress them and try not to get caught up in performing for the audience. I've seen competitors get disillusioned by thinking that the audiences' response to their performance is the same as what the judges might be thinking. Save that for the evening show. The prejudging performance should strictly between you and the judges.

3) Choose the right music: This is absolutely essential! Even though the beat might be bumpin', or soft enough to hear the audiences' eyes blink, make sure that the music fits your routine and that it doesn't overshadow your performance. Some competitors get the idea that the popularity of the music they pose to is somehow going to give them a better posing routine. My best suggestion is to choose several types of music with different moods or tempos, different highs and lows, and practice your routine to each several times. Then stop listening to the music, but continue practicing your posing daily. A day or two before the competition play those choices of music again and see which one catches your attention. Put the other choices aside, and then fine tune your routine to the piece you chose.

4) Don't get addicted to the mirror: A commom mistake that competitors make is becoming their own best fan around contest time. True, the mirror is important when practicing your mandatory poses and in the early stages of developing a posing routine in order to fine tune your poses and to choose which ones best suit your physique. But even more importantly, one should concentrate on what each pose "feels" like. When you're on stage in front of the judges and the audience, there are no mirrors to make adjustments. A technique I like to use is the "visualization" technique. Once I've choreographed the routine and selected the music, I like to sit down with my eyes closed, play my music, and visualize my posing routine from the judges and from the audience's perspective. Remember, whatever you see is what they see!

Hopefully these tips will come in handy for your next competition.
Train Hard! Eat smart!

Jim Wilson

Introduction to Weight Training In The Weight Room

2009-03-01T20:01:00.000-08:00

In the weight room, there are generally two types of apparatus - free weights and machines, each having their benefits.

Machines are a great way for individuals interested in weight training to get started. They serve as somewhat of a training wheel, using assistance from cables, cams, and guide rods that help in isolating different muscle groups and in teaching how certain exercises are performed. Some machines come attached with selectorized weight stacks, making it easier to increase and decrease the amount of weight being used, which also saves time by not having to load and unload bulky free weights.

Free weights are those that don't require any assistance from cables or eccentric cams such as barbells and dumbbells. Free weights are great because they don't restrict the body to any one range of motion, thus allowing the individual to make whatever adjustments that are necessary to perform the exercise properly. Another benefit is that free weights offer more variety in exercise allowing the muscle to be worked and developed from different angles. When doing free weight movements, be sure to select a weight that can be controlled on both the positive and the negative. Fast jerky movements can be potentially dangerous to you and people around you. As a measure of safety, it is always a good idea to have a spotter around in case of emergencies.

When working out in a gym or health club, there are many things that should be considered. First and foremost is safety. Often times people get so involved in what they are doing that they fail to realize how easily accidents can occur. Therefore, you must always be aware of your surroundings. For example, leaning on an exercise machine while someone else is using it can be dangerous because clothing can get caught in moving parts and also there is the chance of fingers and hands getting smashed in between weights. Therefore, machines are not to be leaned on. Leaving barbells and dumbbells stacked on benches can also be very dangerous because they can roll off the bench and onto the foot. The proper gym etiquette would be to return the weights to their rack in between sets, not stack them on the bench or scatter them around on the exercise floor.

Before starting on an exercise program, it is always best to have some idea of what level of fitness to start from. Many times people go into an exercise facility with little or no knowledge at all about exercising and wind up overworking themselves to the point of total exhaustion or near injury. They will usually jump on a bike or a treadmill, work up a nice sweat, and perceive this as having a good workout. The fact is, lying out in the sun produces a similar "sweating" effect, but offers nothing in the form of exercise. Sweat is simply the body's natural cooling system. Below is an example of a basic bodybuilding circuit training program. This program is usually followed by two additional circuit training programs before introducing split training.

Basic Weight Training Program

Bike Warm-up for 15 minutes
Barbell Bench Press - Chest
Lat Pulldowns - Back
Lateral Raises - Shoulders
Barbell Curls - Biceps
Tricep Pushdowns - Triceps
Crunches - Stomach
Calf Raises - Calves
Leg Curls - Hamstrings
Leg Extensions - Quadriceps

Perform all of the above exercises from 1 to 3 sets at 12 to 15 repetitions each.

All exercises should be done at a steady, rhythmic pace allowing the muscle to work the full range of motion. Beginners should concentrate on good form and keeping a steady workout pace instead of using heavy weights. Once the muscles have gone through a conditioning stage, it might be safer to challenge heavier weights. Perfect form creates perfect physiques.

The Culture of Eating

2009-02-15T15:09:00.000-08:00

The Culture of Eating
By Jim Wilson
Personal Fitness Trainer and Owner of Physique Magnifique

Of the many elements involved in a complete health and fitness program as well as in competitive athletics, diet by far seems to be one of the most challenging areas for lots of people. Sometimes it’s because old habits are hard to break and people are reluctant to try something new and different, while other times it’s because what’s suggested is completely foreign to “normal lifestyle” eating behaviors. When you think about it, most eating behaviors revolve around culture. For example, in everyday life, the culture of fast food seems to attract the most popular votes from people on the go. Also, depending on the national origins of the people there are various eating cultures. Even during the holiday season, the culture of eating will vary depending on the community. For example, good ‘ole rib-stickin’ foods such as turkey and dressing, ham, candied yams, black-eyed peas, cornbread, fried chicken, peach cobbler, sweet potato pie, and pecan pie are common holiday foods that I grew up with in my community.

In the world of exercise and fitness, the culture of eating can become much more complicated than it needs to be and can change from one minute to the next. One minute it’s no carb, high protein, high fat, and the next minute it’s low carb, moderate protein, low fat, and on and on. Then there are the ready-made foods that are created to hopefully take the guesswork out of which foods are best for optimum health and nutrition, and hopefully save time in preparation. Those foods can range from healthy fast foods (if there is such a thing), to frozen meals, TV dinners and a variety of meal replacement drinks and food supplements. On top of all this, everyone is looking for the “easiest” and “fastest” way to get results.

While all of the above are great attempts to obtain a healthy eating lifestyle, many beginning fitness enthusiasts still fall short of gaining success. As a full-time personal trainer and gym owner, I am constantly in search of different food varieties and motivational ways to accommodate the needs of my clients and members.

One method that I have found to be successful is to have each person document his or her eating program and identify all of the foods he or she likes to eat. This usually helps to develop a basic format from which to make some conscious eating decisions. Our recent incorporation of a program that has access to a huge database of nutritional information has helped tremendously in making such conscious decisions.

The next step is to identify which of the foods documented are snack foods and which are foods that offer better nutritional value. If it walks, swims, flies, or grows in soil, it can be considered real food. When you shop for groceries, shop around the perimeter of the store because that is usually where all the real food such as meats, dairies, fruits and vegetables can be found. Most all of the other foods in the aisles are frozen or processed. And of course, never go shopping on an empty stomach as this most often results in choosing snack foods over more wholesome foods.

Finally, when preparing the meals, plan ahead. For example, try to cook enough food to last at least several days. It also helps to pack all the meals for the next day into separate containers so that they are ready to be simply micro-waved and eaten as needed.

I hope that this article will help you in starting a health-conscious diet to kick-off the New Year.
Thanks to the technology that Skype offers, we have been able to expand our on-line personal training programs to a real-time service.

Please feel free to contact me at futabajim@sbcglobal.net for any further information.