Step it up folks, the oldest bodybuilder is 80 years old this year !
Ernestine Shepherd started exercising at the age of 56, and instantly knew she’d found her new calling in life.
This 80-year-old grandmother has put fellow bodybuilding competitors to shame by scooping the title for the most incredible muscles.
Now the female bodybuilder has celebrated her 80th birthday and has no plans on slowing down when it comes to keeping fit.
Previously named the world’s oldest bodybuilder by the Guinness World Records in 2010 and 2011. Ernestine is so committed to her fitness program that she gets up at 3am every morning.
The super-fit grandma from Baltimore, follows a strict exercise regime of running, weight-lifting and eating healthy and says she has the full support from husband of 52 years, Collin – who even helps her prepare healthy meals.
After spending years getting herself in incredible shape. Ernestine now dedicates much of her time to helping others as a personal trainer .
The get-up-and-go grandma saying, spurred on to get fit after going bikini shopping with her sister. Ended up in fits of giggles at how out of shape they were.
When the sisters decided to get into better shape. Ernestine, inspired even more so after watching the Rocky Films, and said Sylvester Stallone is her inspiration.
On her website, she said: “Sylvester Stallone is my man and I would love to meet him one day.”
Ernestine runs 80 miles a week on average, and spends four days training for marathons.
This dedicated grandmother has no plans on slowing down, saying she feels healthier and happier than ever.
Ernestine is currently training with former Mr Universe Yohnnie Shambourger.
However, Ernestine does rely on a few “legal steroid supplements” for her bodybuilding and she believes in going as natural as possible, doing it safely and ethically.
She’s on a strict diet even at her age, bench pressing 150 lbs and eats 1,700 calories a day. She mostly eats: boiled egg whites, chicken, vegetables and a liquid egg white and plenty of water!
6 Pack Abs is something we all want. Achieving them can be easier then you think. The reality is that you only need 1 thing,”discipline”. With the use of the best fat burning pills, a solid diet plan, and a well planned workout regimen, the results will come alot easier then you think.
How To Get Six Pack Abs
Great tips on how to get six pack abs. You have to reduce abdominal fat to get that sexy, ripped look. Here’s how to do it fast.
Aside from choosing a good fat burning pillto facilitate your progress, do you want to know the secret of six pack abs? The truth is that there is no secret. Here’s how to get six pack abs in six simple steps.
1 – Diet Right
2 – Exercise Right
3 – Cardio Workout
4 – Lower Appetite
5 – Eat Right
6 – Abs Exercise
Trust me, you already have abdominal muscles. They’re just hidden under a layer of fat. Your first step to getting that sexy, ripped look is to eat less. Concentrate first on reducing snacking and when you do snack, eat high-fiber crunchy foods such as carrots or protein bars.
By eating fewer calories each day than your body needs, you force your system to start metabolizing stored energy sources, one of which is fat. However, your body defaults to burning easier energy sources first such as glucose (sugar) and simple proteins.
That’s where Steps 2 and 3 come in.
You have to exercise the right way to get your body to burn stored fat. That’s the only way you’ll get rid of that layer of stubborn abdominal fat. Try using a good pre-workout pill like Clenbuterall.
Start with a good all-around exercise program designed to strengthen your major muscle groups. You can do simple exercises at home without any special equipment. Remember gym class where pushups, sit-ups, squats, toe touches and running in place were part of the regular routine?
Establish a regular routine of these every morning. Even 15 minutes will be a big help. Don’t overdo it in the beginning. Gradually increase the intensity of your workout and you are much more likely to stick with it.
To kick your body into the fat burning zone, you’ve got to include a variety of cardio workouts. Once you’re in reasonably good shape, start doing things that increase your heart rate for a 10 to 15 minute period.
Avoid doing things with a steady rhythm like walking on a treadmill or jogging. Your body quickly learns to ignore these as requiring fat burning and uses other stored energy sources instead.
Instead, do things like jumping rope, play in pickup basketball games, jump on a stair climber, or use a rowing machine that varies the pace and strength required in different segments of the workout.
Running wind sprints burns way more fat than jogging, so don’t be lazy with your cardio workouts.
The best way to lose weight is to reduce your appetite. You have to be careful with appetite suppressants though, as some place unusual stress on your body.
Avoid supplements that include stimulants like ephedra or ephedrine as these can cause rapid heartbeat and other unpleasant side effects. Products like XenaClen are very effective and will not cause stimulant-like side effects.
Stick with products like diet suppressants that curb your desire for food without stressing out your body.
Eating right is critical to burning fat. The best foods to eat are high-fiber products like oatmeal, steamed vegetables, fruits, and raw vegetables.
These negative calorie foods often require more energy to process than they provide. Plus, their high-fiber content cleanses your body and inhibits absorption of fat and cholesterol.
Since your body relentlessly cycles fluids, always drink plenty of water to maintain proper hydration levels.
Once you’ve gotten your diet and exercise program well underway, then add some exercises specific to your abs. Start with leg lifts for overall slimming, then add oblique crunches to sharply define the rib cage transition area.
Doing these while resting your lower back on an exercise ball intensifies the workout and involves additional core muscle groups. Avoid overstressing these muscles in the beginning. Instead, work to gradually include using weights to increase the intensity of your abs workout over time.
As with any other diet and exercise regimen, there are no overnight results. You spent years building up that layer of abdominal fat. Getting rid of it will take some time and effort. Using a good fat burning pill like Clenbuterall or XenaClen will really amplify and speed up your progress.
Make a commitment to reach your desired goal and follow these six simple steps. And that’s how to get six pack abs!
Avoid Devin’s mistake. While implementing a solid power lifting regimen for at least 4 weeks before attempting new personal record lifts ! Furthermore, jumping straight into heavy lifting is never wise and will definitely cause injury sooner or later. Because always…..and I mean ALWAYS, have an experience spotter !
This 4 week chest routine is designed to blast your chest with a variety of advanced intensity techniques to push you through a tough plateau. While you can cycle this routine into your current weekly muscle building workout.
Because this muscle building workout is designed for intermediate to advanced lifters. Some of the techniques used are very stressful on the body. For example, may cause an injury. As always, you should do a thorough warm up before your session.
There are 4 workouts listed below, which you should use over 4 weeks. Just replace your current chest routine with this one. As always, you won’t get anything out of this chest workout if you don’t have the diet and calories to back it up!
Weekly Workout Schedule:
Week 1 – Chest Routine
Swiss Ball Dumbbell Press (see instructions)
Incline Bench Press followed by pushups
Cable Crossovers (see instructions)
Swiss ball dumbbell press:
Use alternate arms and 3-1-3 rep timing. Focus on squeezing the muscle at the top of the movement and keeping the tension on the muscle throughout the whole set.
After each set hit the ground for as many pushups as possible with slow rep timing.
We’re looking for complete control here, ultra slow and controlled. Huge squeeze in the middle. Concentrate on muscle pump!
Week 2 – Chest Routine
Chest Dips (weighted if possible)
Bench Press/Dumbbell Fly superset
8 bench/12 flys
Bench Cable Flys/Pushups superset
12 flys/MAX pushups
Slow movement. Add weight if you can. Lean forward to emphasize pecs.
Heavy benching followed by 12 slow flys. While keeping arms wide and low for good stretch and squeeze on contraction at the top of exercise.
Week 3 – Chest Routine
Incline Dumbbell Bench Press
Barbell Bench Press
Incline Dumbbell Flys
Slow reps, perfect form. No intensity exercises this week, preparing for drop sets next week.
Week 4 – Chest Routine
Dumbbell Bench Press (Drop Set)
Bench Press (see instructions)
Cable Crossovers (Drop Set)
Dumbbell bench press drop set:
Start with a weight that you can just press for 10 reps. Drop down 4 times. For example: 30kg, 25kg, 20kg, 15kg.
You should be almost spent from that last drop set so now we’re doing slow reps with a lighter weight focusing on controlling the weight, stretch at the bottom and big contraction at the top. Look for 4-1-4 rep timing. Furthermore, weight does not matter on this!
Same instructions as dumbbell drop set. Good from, good stretch and contraction – While feeling the chest burn!
Let’s break down and simplify this important aspect of bodybuilding. You basically need to understand three things about nutrition:
• The main purpose for each of the three macronutrients: Protein, carbohydrates, and fat
• The “right” ratio, or the “correct” percentages, of protein, carbohydrates, and fat that your food divided into in order to meet your bodybuilding goals
• The number of calories you should consume to meet your specific bodybuilding goals
Good nutrition seems much easier when it is broken down and you look it at from that perspective, doesn’t it? But what do the three macronutrients do for our bodies? What ratio of our food should be allocated to protein, carbohydrates, and fat? How do I determine how many calories I should eat? I’ll answer those questions—and a whole lot more.
Those questions about nutrition provide a wide range of answers that are not necessarily easy to find. But, with experimentation, patience, and persistence , you’ll eventually figure out what’s best to help you reach your personal goals. Unfortunately, there are no easier ways around this fact. No magic numbers, solutions, or formulas that I, nor anyone else, can give you to make the process effortless—no matter who tells you what.
Herbs are an option we have that treats misaligned joints. We use natural herbs to improve health. Grow in your backyard. You can buy them in the grocery stores or a health stores. People even grow herbs in their kitchen window.
Herbals, all natural, used on a daily basis along with a well balanced diet. Substitute salt by using thyme or marjoram. Pepper, substituted with savory or basil. Try mixing different kinds of herbs in your recipes to change the taste and make it a little different.
People use herb in their daily diet as well as treating their simple aches and pains. Using herbs is the natural way and sometimes it is a cheaper way to keep your body strong and healthy.
Herb and Herbals
For relieving that awful stress that you’ve been under try using some Borage leaves. When Borage leaves is used as a tonic to put your glands back naturally after being stressed out.
Culinary herbs can be used to strengthen the immune system and help prevent cancer. If you don’t have, any culinary herbs try using garlic, cumin, and green tea, along with exercise. You need to keep the immune system strong to fight off virus and other alignments.
Many herbals help fight off a cold or a respiratory problems. Elderberry is another herb and it stops the virus of a cold from producing and getting worse. Take elderberry at the first signs of a cold.
When treating a cold you’ll find there are many herb out that will help fight off that virus as well as work for others things too. Garlic is good for the cold and respiratory system and it comes in leaves or in a capsule.
Ginger comes in fresh leaves or a powder, used for treating common colds along with keeping the bowel system clean, since it supports the stomach, spleen and the intestines too. Make hot ginger tea when cold symptoms appear to make you sweat that virus out of your body. Ever heard of Hyssop, another herb used to treating colds, it will loosen up the mucous.
Lemon Balm, used for treating depression because it helps to relieve the stress. In addition, Lemon Balm has been known to relieve fevers when you have a cold or the flu. When using the lemon balm try to use it fresh if you can, but dry with work and can be found wherever herbs are found.
Peppermint is another good herb used to treat the cold and fever. Along with treating the cold, it is good to relieve an upset stomach and relieves pain.
Yarrow is best used to treat the fever that comes along with the common cold. Yarrow is best when mixed with Elderberry or Peppermint.
When using herbals you need to be careful that you take the right amounts and know the side effects that herbs can cause. Herbs are safer than using drugs but they are very strong. There are side effect to using some herbs if not used properly and could cause fatal injuries and maybe death.
Read up and search for all the information you can find before using herbs. Read the labels and be sure to read the warnings not all people can use herb for healing and general health precaution. If you don’t understand or are sure about one don’t use it, taking the wrong one could do more harm than good.
If you’re over 65 and want to start taking herbs start out slow. The older a person get their system gets weaker and if they are already taking any kind of drugs the herbs could cause a reaction. Watch for any new changes other than normal, a headache, and an upset stomach are just a couple of things could happen. If you are starting on herbs and get sick, right after stop taking and consultant you physician. Herbals help heal the soul, which promotes improvement of personal life.
When a man enters the age of forty, he begins to experience the awkward feeling of confusion, split personality and anxiety. He tends to lose his sense of purpose as well as his former self. He is craving for the new order of things, more ventures and is spinning out of control. Seeming like menopause, it is the male counterpart- andropause.
In the quest to understand this crisis, series of studies undertaken. Even the medical science allots time to formulate possible formulas to find the remedy on its symptoms. Creams, pellets, pills and even surgeries deemed to resolve the crisis.
But what is really in the core of this predicament? Dr. Robert S. Tan constructed his book of Andropause mystery: unraveling the truths about male menopause in the pursuit to explain the circumstances and why they happen to a man.
According to Dr. Robert Tan, menopause or the declination of hormonal levels comes to pass to both men and women. For men, such transition period is called andropause. The period usually strikes at forty when age normally causes internal troubles to almost everyone. Subsequently, internal changes had exterior manifestations in terms of social, career and family interactions.
Furthermore, Dr. Robert Tan added that as the man reaches the age of 50-70, the symptoms become more visible and provoked. Symptoms such as declination of levels of virility and energy accompanied by easily being exhausted, rapid mood sways and palpitations appear. Most men report their erectile dysfunction as the most notable event during andropause. Apart from this, Dr. Tan’s patients also complained of their being nervous, irritable and depressed.
Palpitations are due to the decrease of the testosterone level caused by over reaction of the autonomic system. It must be noted that it is natural for men who are suffering from andropause.
Formerly active men who used to be directed to their careers and power enhancement suddenly become close to family and their friends. However, there are some who preferred to find a new set up on their lifestyle which will turn them from the confusion and depression of andropause period.
The medical science has prepared remedies to relieve these symptoms. The problem is that most men do not submit to seeing a doctor even for health reasons. Hitting their masculine pride to be thought of as either vulnerable or dependent. This becomes a challenge to most wives.
Check with your Doctor
One way to convince men to see the doctor is by accompanying him to a trained and understanding expert. By going together, the doctor can fully extract the needed information from the couple. However, there will also be times when the interview would be held independently to do away with the inhibitions.
Since the andropause stage could be very stressful among men, it is advisable that wives should become more understanding and supportive. Andropausal men should be encouraged to organize himself, to manage his alcohol and cigarette consumption, to relax, to eat healthy foods and to exercise.
Andropause is another profound journey which needs the positive involvement of the family. Not only men shall beat the odds, but everyone who loves him.