Random videos from Mr. Malaysia 2009

I know it has been 2 months since Mr. Malaysia 2009 was held in JB. I've been pretty busy lately and finally I managed to get some of the videos posted in this blog. Hope you enjoy these videos.



Saiful Wira



Ubaidillah Nasri



Ibrahim Shadan



Buda Ancha



Iwan Setiawan


To be continued......

Pretty good article on mindset...

Normally bodybuilding articles talk about how to build muscle up, diet, training workouts, muscle building nutrition and so on, however whilst these are all really important there is one things slightly different I would like to introduce to you and your muscle building armoury. It is the reticular activating system (RAV).

The RAV works together with the visual componenet of our brain and diverts our attention to specific things that our sub conscious has programmed into it, to be important to achieve our goals. The day to day actions, sights, sounds, preferences and so on that we get daily are all because of our sub conscious thought process that is continually operating.

This has been now proven by neuroscientists and actually qualifies the approaches of positive thinking and the law of attraction. If you do not know what the law of attraction is it is basically the premise that ‘what you think about, you bring about’ or ‘thoughts become things’. Now in the past this was thought of as being a bit to new agey for the majority of people however there is an increasing acceptance of this mental approach worldwide.

Now it doesn’t matter if you take the neuro-scientists approach about it or the metaphysical approach to it because it will work either way. So by programming our subconscious we are able to activate our RAV which in turn will lead us to take the correct steps towards our goals as we will simply be noticing and identifying these things more. Some people will experience beneficial co-incidences that will significantly aid there progress, this is from uncommon but often gives this ‘law of attraction’ a slightly magical feel whereas in reality those things were probably there all the while anyway!

What can a bodybuilder do to benefit from this? Well think now about your present ongoing thought patterns. In your mind, what exactly are you saying to yourself on a daily basis. Are they thoughts like ‘losing weight is too difficult’ or ‘I never grow muscle fast’ for if they are then that is exactly what your RAV system is choosing for you to notice and act upon on a daily basis. It is therefore your everyday sub conscious thought process that you need to alter to positive muscle building thought processes such as: ‘muscle mass come quickly and easily’ or ‘I am getting huge fast’ and so on.

How can you alter these patterns? Here are a couple of things to try:

1) Visualisation: first you need to set aside 5 minutes or so each day to do this. Simply shut your eyes and visulaise in your minds eye precisely how you want your body to look. Large biceps, lean 6 pack and such like, make sure you are as clear as possible about this vision and hold it with a sense of belief.’

2) Speak out aloud clearly and confidently simple statements like: I am extremely fit and healthy, I am huge and muscular, I am growing more and more each day and so on.

Everyday try to do these things. Usually 30 days is all that is required in order to over ride the previous thought patterns. After that, keep doing them also to keep reaffirming your new beliefs.

If you don’t believe that this stuff works then I suggest that you take a look at a few sportsmens autobiographies or sports studies books, I gaurantee that you will find these processes talked about in depth, particularly visualisation which is an amazingly productive technique that should get daily usage!

Ok with these positive thoughts and feelings in mind, go build muscle mass!

Glycemic Index: Myths and Facts

Myth:

The greatest method to calculate the carbohydrate in a food is by using Glycemic Index.

Truth:

Glycemic index is a scale which informs about the rate of release of glucose from a carbohydrate in the blood stream. It does not calculate the amount of carbohydrate in a food. If a food is consumed in a greater amount, it would result in a higher Glycemic reaction. This happens as there is a higher Glycemic load. This can be explained as that if a person eats two different foods with comparable GI values, the blood glucose released would be greater for the food which is eaten in larger quantity.

Myth:

GI diet proposers suggest that a person, who wishes to loose weight, should avoid foods which are white such as pasta and potatoes because of their high GI values.

Truth:

The white color of food is not the criteria for deciding the GI value, instead it is the method used for cooking the food that is more important. It also depends on whether the food has been processed to a large extent and the foods eaten along. For example, a boiled potato has a lower GI value than a micro-waved potato. Pasta is also a low GI food, but becomes rich by the method of cooking. Most of the foods are cooked in conjunction with other foods which tend to lower the GI values.

Myth:

Healthy foods and unhealthy foods can be divided on the basis of Glycemic Index.

Truth:

GI alone does not decide the healthiness of the food. For example, skim milk has a GI value of 32, while whole milk has a GI of 27. A lower value of GI does not imply that the food will be a healthy food.

Myth:
Simple sugars have high GI values

Truth:

Fruits are rich in simple sugar called fructose. Fructose is digested slowly by the body since it is digested by the liver only. This causes a slow release of glucose in blood stream. Therefore, it is not essential for a food to be made up of complex sugars to be low in GI value.

Myth:

Low insulin levels can be maintained with low GI foods. Hence, any amount of low GI foods can be eaten.

Truth:

It is not necessary that a diet of low GI means that the food can be had in any amount. This is because the insulin level in blood stream depends upon the Glycemic load, which is primarily a combination of GI and carbohydrate eaten. This means that if the carbohydrate eaten is more, it will result in higher glucose levels in blood stream implying a higher value of GI.

Understanding The Glycemic Index

You might have read about the GI in nutrition magazines, newspapers and even on food labels and might have wondered what the hype is about. However, this is no new weight loss pill or device, it is simply used to monitor and maintain weight. Initially only athletes and diabetics used it, however now just about anybody who cares about weight uses it.

This article presents the facts about the Glycemic Index (GI) so that you can decide for yourselves what the truth about it is.

What is it?

Glycemic Index measures the effect a food has on your blood sugar levels. If a food causes a rapid glucose release into your blood stream, it will have a high GI and vice versa.

Dr. David Jenkins and his team at the St Michael’s Hospital in Toronto developed this so that diabetics could monitor their sugar levels. However, two books The Zone, by Barry Seas and Sugar Busters!, by HI. Leighton Steward et. al. used it as a weight loss tool.

Does it work?

No two dieticians agree on this one. Some claim that a rapid sustained weight loss is possible by taking foods with a low GI. On the other hand, others warn that such foods leave out the vitamins and minerals and are no help in weight loss.

How accurate it is?

The GI of any food varies depending on its country of origin. For example, Canadian carrots had a GI of 92 whereas same amount of Romanian carrots had a GI of 16.

In addition to this, the American Diabetes Association (ADA), says that GI varies if the food is combined with other foods. While jam may have a high GI, if combined with whole wheat bread, the combination has a low GI.

Fat slows down the digestion and therefore, high-fat products have a low GI. Therefore, you would be taking a major risk if you rely only on GI.

Confusion around the GI

There is a lot of lack of data to conclude whether or not this is an effective tool for weight loss or management. It sure is very effective for diabetics and athletes, who have to regulate their blood sugar at all times.

However, for the regular person trying to lose weight or maintain lost weight, the picture is still foggy. The best thing to do is have a balanced diet comprising of 50-60% carbohydrates, 20-30% fat and 10-20% protein.

How Vitamin C Can Improve Your Muscle Building Results

When you want to live in a healthy fashion and to be physically fit, remember that you need a balanced diet and a good workout regimen. To be in good shape, you will need to have good eating habits that you practice every day.

The issue that a lot of people run into, however is that they need to deal with vitamin deficiencies. These deficiencies can lead to negative health conditions that will plague you in the years to come, but the solution really is as simple as making sure that you get the right kind of supplements!

One such vitamin that is essential for good health is Vitamin C also known as Ascorbic acid. It helps in reducing oxidative stress that is caused by rigorous training during body building sessions and workout routines.

There are animals out there that produce their own vitamin C, but we have to make sure that we eat foods that are rich in it. Unless you are ready to put vitamin C into your diet, you will start to have serious problems

Check out some of the important benefits of vitamin C. in the first place, it will help your body absorb iron from the food that you eat and it can also boost your immune system. It will also help your body form collagen, which is essential for the formation of everything from muscles to teeth to bones to veins to cartilage!

In a nut shell, Vitamin C helps to support and maintain every part of your body and keeps it in perfect working condition and also plays an important role as a natural bodybuilding supplement as it helps maintaining musculature, keeping your body strong and your bones healthy.

There are plenty of ways to get some vitamin C into your diet. Start by throwing in some citrus fruits like oranges and grapefruits. Similarly, also make sure that you include things like peppers, kiwi fruit, sweet potatoes, broccoli and Brussels sprouts. Remember that you should put these items into your regular diet.

Also make sure that you you use it to improve your exercise regimen. If you have a good dosage of vitamin C, you’ll find that it can greatly strengthen your immune system while letting you recover much faster. It will suppress cortisol, which keeps your muscles from growing and it will keep down fat.

To get the best result, remember that you should consume 1000 mg of vitamin C about an hour before you start working out. Not only will you recover faster, you will also find that it can help with muscle soreness.

Take some time to think about how this vitamin can benefit your body. There are a lot of different kinds of vitamin C around and you’ll find that they are all efficient. Whether your goals are to get more fit or you want to seriously build your body, you’ll discover that vitamin C is essential!

From Ricardo d Argence

8 Perfect Fitness Foods

EAT THIS!

PINEAPPLE AND PAPAYA
Good for: Muscle recovery
Both of these tropical fruits are loaded with bromelain and papain, enzymes that not only help break down proteins for digestion but also have anti-inflammatory properties to speed up your post-workout recovery.

SALMON
Good for: Cardiovascular fitness
Australian researchers found that cyclists who took fish oil for 8 weeks had lower heart rates and consumed less oxygen during intense bicycling than a control group did. The fatty acids in fish oil need to become incorporated into muscle and heart cells to have an effect, and that takes weeks of consumption—so either take fish oil pills each day, or try to eat fish rich in fatty acids multiple times a week to see similar results.

PB&J or PASTA WITH MEAT SAUCE
Good for: Muscle building and repair
The perfect post-weight training repast has about 400 calories, with 20 to 30 grams of protein (to build new muscle) and 50 to 65 grams of carbohydrates (to repair old muscle). Peanut butter and jelly sandwiches or a small bowl of pasta with meat sauce fits that formula.

LEAN MEAT
Good for: Waist-trimming
Lean meats are a great low-calorie source of protein, and scientists at McMaster University in Hamilton, Ontario, found that eating more protein may reduce the fat around your midsection. People who ate 20 more grams of protein every day than the group average had 6 percent lower waist-to-hip ratios.

DRINK THAT!

8 OUNCES OF CHOCOLATE MILK
Good for: Hydration
The best sports drink may come from a cow. British researchers found that milk does a better job than water or sports drinks at rehydrating the body after exercise. Why? To begin with, milk has more electrolytes and potassium. The addition of chocolate gives milk the perfect balance of carbs, protein, and fat for speedy muscle recovery.

COFFEE
Good for: Pain relief
University of Georgia scientists revealed that taking a caffeine supplement (equal to two cups of coffee) after exercise reduces muscle soreness more than pain relievers can. Caffeine blocks a chemical that activates pain receptors.

COLD WATER
Good for: Endurance
Drinking cold water before and during exercise can help improve your endurance. In a British study, cyclists who drank about 30 ounces of a chilled drink in the half hour before riding in a hot, humid environment—and smaller amounts as they rode—were able to bike 23 percent longer than riders who downed lukewarm liquids. Drinking cold water may be the most direct way to reduce core body temperature, so it takes you longer to heat up and slow down.

GREEN TEA
Good for: Muscle recovery
Brazilian scientists found that participants who consumed three cups of green tea every day for a week had fewer markers of the cell damage caused by resistance to exercise. So drinking a few cups every day may help your muscles recover faster after an intense workout.

From David Zinczenko, with Matt Goulding

Mr. Selangor 2009

Mr. Selangor 2009 was succesfully held in Klang Parade on the 28 June 2009. Revolution gym was represented by our very own Sy Mohd Yusoff a.k.a. Usop and he brought home the Champion trophy for the Fly weight category. Congratulations!!!!!!

Here are some photos of the winners in all 8 categories







Light Fly Champion

















Usop Revo Gym
Fly Weight Champion


















Bantam Weight Champion


















Light Weight Winner


















Walter Weight Champion


















Light Middle Winner



















Middle Weight Winner

















Light Heavy Winner







Champ of the Champ Line up.........
























And the winner goes to..................





















Congratulations to all winners.......and hopefully... Usop will be standing on Mr. Malaysia stage on 25 July 2009 in JB. To all Revo members lets give him our full support in the gym and also in JB.

Cheers
Lan