FOR LACTIC ACID REMOVAL

For effective removal of lactic acid following a workout, two sessions of massage are recommended. The first session removes the tactic acid from the muscles. The second session helps remove the lactic acid from the body (after it diffuses from the muscles into the bloodstream). The product GAKIC is designed to reduce lactic acid and other metabolic byproducts so that rep-faiture is delayed to a proven 10.5 percent ^

MASSAGE - THE DON'TS

Like alt beneficial techniques, massage can be detrimental if used in the wrong situations. Never perform massage on yourself or someone else if either one of you is battling a severe flu. A good massage is like vigorous workout and when ill the body needs rest. Never perform massage after donating blood. The body needs time to bring its fluid levels back up to normal. Finally, never perform massage on someone with a severe injury. Injuries require the attention of specialists. Unless you are a licensed massage practitioner, leave the injured alone!

Massage

The Chinese were the first to use massage as a serious form of relaxation. Unfortunately in Western society 

massage has been tied to the sex industry. This is too bad, as massage is one of the best techniques for relaxing the mind and as an athletic recovery aid. Check out the yellow pages of your phone book, or ask around for the nearest legitimate massage clinic. Look for a RMT, or registered massage therapist, as opposed to a "relaxing massaged One of the keys to your bodybuilding success could be just a rub away!

RECOGNITION - THE FIRST STEP IN STRESS MANAGEMENT

The rigors of modern daily life have added a new term to 21st-century vocabulary - stress! Stress can take many physical and psychological forms; and left untreated can lead to severe health problems. The first step in combating stress is to determine the source of the stress. Is it school, work. money problems, or your home environment? The next step is to face the problem head on and find solutions. If no solutions exist (or are impractical. at the moment), you must learn coping strategies.

LUNCHTIME

If you're like most people. your job is a source of stress. One of the easiest ways to reduce work-related stress is to fit in a 20-minute workout over lunchtime. This helps you forget the rigors of the morning and rputs you in a better mindset for the afternoon. The fact that it will burn off a few extra calories is an added bonusl Exercise is the best stress reliever.

EXERCISE THE ENDORPHIN BOOSTER

389. EXERCISE - THE ENDORPHIN B00STER they are called natural opiates, and are believed to oe one of the primary reasons that some people get addicted to exercise. Endorphins are biochemicals that block pain receptors and produce feelings of relaxation and euphoria. Numerous studies have shown that those people who engage in regular exercise are much less prone to anxiety attacks and depression. So if you are regularly stressed out from work or life, try a quick 15-10-20 minute bout of exercise to pump up your endorohin levels'

FRICTION

684. FRICTION In this massage technique the edge of the hand, fingers, thumbs, or palms is used in a back-and- forth motion over the top of the skin. This is deep- penetrating technique used to relieve trigger points, which are localized areas of tenderness within the muscle.

KNEADING YOU

683.KNEADINGYOU Kneading is a form of massage whereby the therapist massages the muscles in a deep, firm, clockwise circular motion, or in a straight back-and-forth movement across the muscle. Connective tissues and muscles are gently squeezed and rolled by the fingers in a milking action. This technique is more forceful and deeper than stroking. One form of kneading involves rolling a cylinder across the muscles.

Stroking TO PERFECTION

6 8 2. STROKING TO PERFECTION Stroking is one of the easiest massage techniques to learn. It is performed with the fingers or thumbs on small areas and with the full hand on large areas. It is applied superficially while stroking toward the heart. This action assists venous blood flow and lymph circulation. Stroking is the primary technique used to get the patient accustomed to the physical contact of the massage therapist. It is composed of light gliding movements over the skin with little attempt to manipulate the deeper tissues. Stroking is commonly used at the beginning of a massage session.

LUNCHTIME

680.LUNCHTIME If you're like most people, your job is a source of stress. One of the easiest ways to reduce work-retated stress is to fit in a 20-minute workout over lunchtime. This helps you forget the rigors of the morning and puts you in a better mindset for the afternoon. The fact that it will burn off a few extra calories is an added bonus! Exercise is the best stress reliever.

THE ALL IMPORTANT 48 TO 72

678. THE ALL IMPORTANT 48 TO 72 the same applies to bodybuilding. You need to give —e muscles at least 48 to 72 hours of rest between ^orkouts for adequate recovery. In fact as you get stronger youll find that 72 hours will probably be the bare minimum that you'll need between workouts. For a large muscle group like legs, chest, or back, you may need a full four to five days between workouts.

REST

677. REST The Greeks are believed to have been the first to discover that if a sick person were allowed to rest, he or she would recover faster. Bodybuilders often forget that a good night's rest is just as important as regularly doing squats or bench presses. Subjecting your body to an intense one or two-hour workout and then staying out all night drinking and partying won't do your muscle-building strategy any favors. We are not suggesting that you abandon your social life, but you must give your body time to recover. Why do babies spend so much time sleeping and resting? It's because their bodies are in a rapid stage of growth. If you plan on growing, try to obtain at least seven hours of rest on most nights of the week, and more if you can. The occasional late night/early morning is fine, but don't make it a habit.