- What IS Cholesterol?
Cholesterol is a soft, waxy substance that's stored in the fat (lipids) content of one's blood stream. It's actually important to have a certain amount of "good" cholesterol in one's system.

Cholesterol, and our other body fats, cannot dissolve in our blood. They must be transported by special carriers called lipoproteins. While there are numerous kinds (too many to cover here), the two that are most important are the high-density lipoproteins (HDL) and the low-density lipoproteins (LDL). There is a third kind, which is referred to as Lp(a), which can increase one's risk of heart attack and stroke. We'll cover that one here, as well.

- HDL, LDL, & Lp(a)...What ARE These?

-- High-density lipoproteins (HDL) are known as "good cholesterol." Most experts agree that HDL moves the cholesterol from the arteries to the liver, where it is broken down and leaves the body through the natural evacuation process. A higher HDL level seems to reduce the risk of heart attack or stroke. Keep in mind, though, that a lower HDL level in one's body (-40 mg/dL in men, -50 mg d/L in women) is a warning signal of greater risk of one or both.

HDL seems to remove excess cholesterol from the plaques which build up in one's blood vessels, thereby inhibiting or slowing their growth. This is what makes it so important to the human body. Approximately 1/3 to 1/4 of the cholesterol in our bodies is carried by the HDL.

-- Low-density lipoproteins (LDL) are the major transporters of cholesterol in our blood. One can experience a buildup on the walls of the arteries which supply blood to our hearts and brains, if too much LDL enters the blood stream. When combined with other substances, it forms plaques. Plaques are hard, thick coatings that can clog one's arteries and decrease blood flow to the heart or the brain. Should the blood not move swiftly enough, there is danger of a blood clot forming near the plaques. When this occurs in the arteries leading to the heart, one is at greater risk of a heart attack. If it happens in the arteries which lead to one's brain, there is a higher risk of stroke.

If one's LDL level is 160 mg/dL or higher, this is an indication of a greater risk of heart disease. And if one has already been diagnosed with heart disease, it it strongly recommended that one maintain a level of less than 100 mg/dL.

-- A little known (by the general population) lipoprotein that can also cause a greater risk is the Lp(a) cholesterol lipoprotein. This is a generic variaton of plasma (the "fluid" which carries the blood cells through one's blood stream) LDL. When one's Lp(a) level is higher, one can more quickly develop the plaque buildup which physicians and specialists refer to as "arthersclerosis." Although there has been no conclusive evidence drawn as to WHY Lp(a) contributes to the increased risk of heart disease, it it commonly believed that the natural lesions which occur in our artery walls may contain substances that interact with it. This may lead to the buildup of the fatty deposits.

- From Where Do We Get Cholesterol?
-- The general consensus is that the human body is capable of producing the cholesterol that one needs to remain healthy. The body -most especially the liver- produces roughly 1,000 mg per day. Therefore the cholesterol consumed, (by the average person eating the typical foods such as whole milk dairy products, eggs, meat, poultry, fish, and seafood), is not really necessary to maintain the healthy level which one needs.

Two of the biggest culprits which contribute to the excessive consumption of cholesterol are transfats and saturated fats. But other fats consumed in foods can also raise blood cholesterol. While some of the excess fat is removed from the body by the liver, most heart specialists recommend that the average person limit himself/herself to less than 300 mg daily. And if one has been diagnosed with heart disease, that level shoud be less than 200 mg daily. If one has been diagnosed with extremely high cholesterol, even more drastic measures may be necessary to bring it under control.

- How Do I Control My Intake?
A proven and accepted measure of control is to limit one's intake to no more that 6 ounces of lean meat / fish / poultry daily, and to consume only lowfat/no fat dairy products. Effective substitutes for the protein necessary for good health can be found in beans and vegetables with high protein content. One excellent source for determining which foods have high protein content can be found at:

http://www.vegparadise.com/protein.html#Charts

It is also recommended that one adopt a regular exercise regimen. Even a moderate amount of daily activity can help to increase the movement of blood through one's body. Physical activities such as leisurely walking, gardening, light yard work, houswork, and slow dancing are often prescribed as ideally suited for those who need a daily routine to help control the cholesterol levels.

A more intense regimen can include brisk walking, jogging, swimming, and weight-lifting. And aerobic exercising is an excellent way to increase one's breathing and heart rates.

Side benefits of a regularly scheduled exercise program can include weight control, reducing one's risk of developing diabetes, and helping to keep one's blood pressure at a healthy level. Regular moderate to intense exercise can also help to strenghthen one's heart and lungs.

- To Smoke or Not to Smoke...
Most physicians and specialists recommend that no one smoke. And it has been proven that tobacco smoking increases the risk of heart disease. One's intake of oxygen, which is a necessary component for good vascular circulation and health, is drastically reduced. Plus, smoking is detrimental to HDL cholesterol levels and increases the possibility of blood clots. Not to mention the risks of causing cancer in one's body.

- The Effects of Alcohol on Cholesterol Levels
The moderate consumption of alcohol has shown, in some studies, to actually promote higher HDL cholesterol levels. With that said one must weigh the risks of alcoholism, obesity, stroke, high blood pressure, some forms of cancer, and sometimes depression. Exercise moderation (not more than 1-2 drinks daily for men, not more than 1 drink daily for women). And if you don't drink, don't start. There are better and safer alternatives to controlling one's cholesterol.
Synopsis:
- HDL is "good" cholesterol

- LDL is "bad" cholesterol

- An exercise regimen can help in lowering LDL and increasing HDL.

- Cholesterol can be controlled with a sensible diet, for many people.

- Smoking can increase the risks of lower HDL levels and the possibility of blood clots.

- Consult your physician or health care provider before embarking on any exercise regimen, or the consumption of alcohol, as a method to control one's cholesterol. He or she can direct you to what steps you need to take in order to ensure the best results for your efforts.

- Have an annual screening (usually a blood drawing) to determine your cholesterol levels. Be sure to discuss family history and other issues which your doctor may want to know before deciding whether or not you should be checked for the Lp(a) lipoproteins. He or she can better determine your risks, the diagnosis, and possible treatment (which may include prescription medication) when fully informed.

I'm a HUGE proponent of regular weight training regardless of whether your goal is fat loss, muscle building, or even just general health.

I have a quick story today on how regular weight training just saved my friend Joe from a broken leg recently!

A couple weeks ago, Joe was skiing in Utah in some deep, deep powder. He came over a ridge and saw a beautiful steep wide-open slope that looked like an untouched powder field.

Joe started ripping down the powder full speed when all of the sudden he crashed into some hidden (and jagged!) boulders that were hidden just a couple inches beneath the powder surface, and since the wind had blown the surface flat, you couldn't even see any bump or outline that there were hidden boulders.

Well, I'll tell you... Joe slammed into those boulders full-speed, they ripped him right out of his skis and sent him cart wheeling down the steep slope hitting every part of his body on more jagged boulders.

Good thing he wear a helmet huh!

The place that he slammed the hardest on the rocks was his own leg, right smack-dab on his shin bone. It was an extremely deep gash on Joe’s shin, and he can even feel that there seems to be a bone chip missing from that spot now on his leg.

However, the good news is that despite slamming his leg full speed onto a huge nasty boulder, he didn't break my leg. As a matter of fact, the next day, Joe was back out skiing without any problems with his leg.

Now he’s willing to bet anything that if he hadn't been a regular weight lifter for his entire adult life, that he would have easily snapped his leg and be in a cast right now.

But that's another great benefit of regular, intense, and heavy (for your personal strength levels) weight training...

Beyond just the benefits of making you leaner, building muscle, increasing your metabolic rate, improving your heart health, etc, etc... Weight training also drastically increases your bone density, so that you are more protected when life throws accidents at you like this little rock-slamming ski incident of mine.

And I'm sure you've heard about senior citizens breaking their hips when they have a simple slip & fall later in life? Well, if they had been weight training most of their lives, those hip fractures would be a lot less common.

Thanks to all of those years of heavy dead lifts, squats, lunges.

Now let's go pump some iron!

Body building is the process of developing muscle fibers through various techniques. It is achieved through muscle conditioning, weight training, increased caloric intake, and rest. Workouts are designed to focus on certain muscle categories, and foods are consumed with the intention to build the body’s metabolism and increase mass.

This section will focus on weight training for body builders. Weight training develops both strength as well as the size of skeletal muscles. It uses the force of gravity to oppose the force generated by muscles through contraction. Weight training uses a variety of specialized equipment designed to target specific muscle groups and movements.

Some people refer to weight training as strength training. While they are not exactly the same, they are both similar to each other. Strength training focuses on increasing muscular strength and size. Weight training is one type of strength training using weights as the primary force to build muscle mass.

The basic principles of weight training are pretty much the same as those of strength training. It involves a manipulation of the numbers of reps, sets, tempo, exercise types, and weight moved to cause desired increases in strength, endurance, size, or shape. The specific combination of reps, sets, exercises, and weight depends upon the desires of the body builder. Sets with fewer reps can be performed with heavier weights but have a reduced impact on endurance.

Equipment used in weight training include barbells, dumbbells, pulleys, and stacks in the form of weight machines or the body’s own weight as in push-ups and chin-ups. Different weights will give different types of resistance.

Weight training also focuses on form performing the movements with the appropriate muscle groups and not transferring the weight to different body parts in order to move great weight. If you don’t use good form in weight training, you risk muscle injury which could hinder your progress.

Another form of weight training is resistance training. Resistance training involves the use of elastic or hydraulic resistance to contraction rather than gravity. When your muscles are resisting a weight, the overall tone of that muscle will grow over time.

If you are a beginner at weight training, you should not just “jump right in”. You need to build up your strength and over-working your muscles can cause more harm than good. Some of your muscles might be naturally stronger than others. Building up slowly allows muscles to develop appropriate strengths relative to each other.

Most gyms offer the services of a personal trainer that comes with the membership fee. These trainers can suggest specific workouts for you to begin with. If you want to undertake it yourself, we can make a few suggestions on routines that can help you build muscle and get on the way to a great body.

Get the latest up-to-date Information on Bodybuilding and Weight-Training

In actuality, the sport of body building has been around for quite some time. Do you know Millions of dollars are spent every year in the quest for a perfect body? Now Gymnasium are considered as big business. As people are getting more and more aware demand for personal trainers is increasing rapidly. Personal trainers are making a tidy living helping people stay fit.

Eugen Sandow known as the “father of bodybuilding” was credited with inventing the sport and was also credited with beginning the first body building contest called “The Great Competition” held in London and with the invention of the first exercise equipment used by the masses. The Great Competition” held in London was the basis for many others to follow including the Mr. Olympia competition that remains the most popular body building contest to date.

Mr. Olympia is the title given to the winner of the professional men's bodybuilding portion of Joe Weider's Olympia Weekend - an international bodybuilding competition that is held annually by the International Federation of BodyBuilders (IFBB). Winning is considered to be the highest accolade in the sport of professional bodybuilding.

When World War II broke out, men in the country were inspired to become bigger in their physique, stronger, and more aggressive in their behavior. Training techniques were improved, nutrition was focused on more than ever, and body building equipment evolved into effective means for working muscles in ways never thought of before.

Through the years, body building has just grown in popularity becoming almost an obsession for many people. Women have started to take an interest in honing their bodies, and the sport has evolved into a real competitive arena.body building was taken to a new level when the film “Pumping Iron” was released starring Austrian newcomer Arnold Schwarzenegger.

If you’ve always wanted to learn about how to build your body there can be a lot to learn. This blog will guide you through some of the basics to get you started. Of course, nothing will compare to actually getting to the gym and lifting those weights, but you’ll need some information first.

That’s why we’re here. We will reveal bodybuilding secrets to YOU.