Marine Recruiter Finds Motivation in Body Building

Sgt. Gabrielle G. Reynoso, canvassing recruiter, Recruiting Substation Butler, Recruiting Station Pittsburgh, participated in the 2014 National Physique Committee Pittsburgh Championship at the Soldiers and Sailors Memorial Hall in Oakland, Pa, May 3.

The National Physique Committee is the largest amateur bodybuilding organization in the United States. Bodybuilders compete in competitions from local to national competitions sanctioned by the NPC.

Marines have rigorous standards of physical fitness which include an annual Physical Fitness Test, Combat Fitness Test and weight standards. However, to become a body builder one has to train differently especially with one’s diet. 

According to Reynoso, she prepared most of her meals during the weekend because, as a canvassing recruiter, she is always on the go.

“You get to learn about yourself and self-discipline,” said 27-year-old Reynoso. “It was so time constraining. I wanted to see that I could do it. I had to be at the gym at 5:30 a.m. to work out and after work I was back at the gym to do cardio.”

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Female Bodybuilder's 18 Month Transformation

What started as a bid to lose baby weight has become a complete lifestyle overhaul.

Eighteen months after first hitting the gym she is competing in bodybuilding competitions – and says she has "got the bug".

Emily said: "Towards the end of my pregnancy I saw some pictures of these really stunning, toned women and it turned out they'd used bodybuilding to achieve their look.

"I was really keen to give it a go so after I'd recovered from the birth of my daughter Ava I went and got the all clear from the doctor and started training. My husband Craig is a personal trainer and sorted all my meal plans and training in the beginning.

"I was quite nervous when I started going to the gym, now I'm a lot more confident. After about four or five months of training I began to blossom and people started to compliment me on my new figure."

Now, 18 months after she began training, Emily has made an incredible transformation. But the change hasn't been an easy one. Emily has rotating training days and a strict diet plan.

Read more at the The Plymouth Herald

Mother to Take Part in Bodybuilding Competition

A mother who took up bodybuilding a year ago is taking part in a Miss Universe competition.

Claire Rayson, from Stanley, County Durham, has qualified for the event in Southport in October.

The 35-year-old, who has two children, Kaitlin, ten, and, Brandon, seven, works as a fitness instructor at Stevie’s Gym in Stanley.

As well as taking classes, she trains 12 hours a week and has to stick to a gruelling low carb, high protein, alcohol free diet.

Ms Rayson, of West Kyo, who is 5ft 3ins and weighs nine stones, said: “The diets are the worst. They are horrendous, pure torture at times, especially having the kids, when I have to feed them knowing I cannot have it.

“I do have to train really hard and have to be totally focused and dedicated. I have not done anything at all socially recently.

“I have not been to meet my friends or anything since before Christmas.”

Ms Rayson won the Miss Tyneside Toned Figure part of the competition before coming second in the North Britain heat and sixth in the national finals.

She added: “I just enjoy doing it and I like the look. I like to be different.

“The children love it. They think it is great.”

Meet Samantha the Supermum


The mum-of-four is just weeks away from competing in her first bodybuilding competition – just less than a year after giving birth to little Bobbie.

While most mums spend months fighting the flab after having a baby, incredibly Sam has a six pack, weighs under nine stone and even a size six top is too loose on her.

In fact, it’s safe to say with her ripped physique, Sam is in the shape of her life as she gears up to take part in the prestigious Don Styler bodybuilding championships in Gosport on July 5.

But just two years ago her life was a different story.

The 30-year-old suffered the ultimate heartache when she had three miscarriages close together.

Feeling low and depressed, she turned to food for comfort and soon found herself at 13 stone and wearing a size 16 – four stone heavier than she is today.

Read more from The Southern Daily Echo

The 8 Craziest Things People Do to Build Muscle

Athletes and gym-goers do whatever it takes to build muscle. Some strategies are super intense and maybe a bit crazy, but effective. Others are simply ridiculous and do nothing except make you look like a fool.

We polled eight strength coaches to hear the craziest or most ridiculous things they’ve heard someone do in order to build muscle. Here’s what they said:

Restricting Blood Flow
Tony Gentilcore: I think the current blood restriction trend that's happening ranks right up there. I'm sure there're a handful of studies out there showcasing its efficacy. But, wrapping elastic rubber bands around your arms to restrict blood flow under the premise that [it] will somehow increase muscle mass is a bit extreme in my opinion. This is the last thing a 150-pound dude needs to be doing to make his arms bigger.

10-Hour Bench Press Session

Mark Roozen: I once had six guys come to me and ask if I could keep the facility open all night...

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Amateur Bodybuilder Of The Week

I played soccer year-round growing up and was consistent in the gym while following a workout plan specifically for soccer. My family is fitness-oriented, so I was fortunate to have the resources I needed to learn how to train and diet. I began lifting with my dad who has lifted for many years and competed in powerlifting. I owe my progress and success in bodybuilding and fitness to him and the people he and I worked out with.

As a teen, I focused primarily on powerlifting and adding as much size and weight as possible. Focusing on compound movements helped me add weight and size quickly and made me much stronger. I made sure to take protein after my workouts but didn't follow a specific diet. During my freshman year of high school, I started to seriously focus on bodybuilding, ate every 2-3 hours, and followed a bodybuilding training split.


Female Bodybuilding

Something that always makes me laugh a whole lot is when girls are told things like “you shouldn’t squat, bench press or deadlift, just use this.”

Pink dumbbells are not for girls, they are to be used as door stops, my girlfriend squats just under 400lbs, going to tell her that she shouldn’t squat? She’s won best “ass” contests, and is modeling now, due to her success, female bodybuilding is brilliant.

It doesn’t matter if you want to be a Figure model, A power lifter, a weight lifter, or a bodybuilder, whatever you want you need to do the same things, you need to lift heavy, hard, often and work your ass off!

The main lifts anyone wanting to either lose weight and or build muscle wants to do for female bodybuilding is the same as men

You want to focus on the big heavy strong compound lifts.

The squat is a great exercise, you find any other exercise that is capable of building or adding as much muscle mass as the squat.

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Why Adult Men Are Drinking Breast Milk

The newest trend for men who want to bulk up? Breast milk for bodybuilders. These athletes claim it’s the perfect supplement for muscle building due to its abundance in protein, vitamins, and essential fats.

How do they get it?

Men are able to purchase human breast milk through online sharing programs. is one online community of mothers who buy, sell, or donate their breast milk for various causes. The site even has a separate section for men who are interested in purchasing the so-called super food. With more than 200 classified ads, “Willing To Sell To Men” is the fourth most popular section on the website.

“I don’t believe in steroids or other energy supplements, none of that garbage,” told one man to New York Magazine . “I want natural stuff that’s God-given, and if it’s okay with moms looking to get rid of it, I’ll take it.”

Although men swear by its powers, health experts doubt the health benefits of breast milk.

Read more from First to Know

Losing Body Fat

This section is written for everybody (including bodybuilders) who wants to reduce his/her body fat in order to reach a healthy and sustainable body fat percentage. This section is not written for bodybuilders in contest preparation who want to get a body fat percentage below 5%, which can only be reached by using drugs, and is unhealthy and unsustainable. The aim of this section is to help you, without the use of illegal and unhealthy drugs, to reach and maintain a healthy and aesthetic body fat percentage between 8% and 15% for men, and a few percent higher for women.

Unless you are extremely naive, you probably have already figured out that there exists no miracle diet, wonder pill, or high-tech fitness device that will do the job for you. All the commercial nonsense that you see on TV, in the magazines, and even in your local pharmacy only have one goal: getting your hard earned money.

What is Your Body Type: Ectomorph, Mesomorph, or Endomorph?

There are three distinct categories of the human body:
The endomorph, characterized by a preponderance of bodyfat.
The mesomorph, marked by a well-developed musculature.
The ectomorph, distinguished by a lack of either much fat or muscle tissue.

Obviously, most people are not going fit exactly in one category or another. We tend to have a combination of the 3 body types. But knowing which of the 3 body types you predominately lean towards can help you structure your workouts and nutrition program to better meet your fitness goals.
Here are some general training and nutrition guidelines to follow for each of the 3 body types…

Ectomorphs need to focus their efforts of gaining muscular bodyweight.
Heavy weight training will help ectomorph’s stimulate muscle growth. Slower paced workouts with longer rest periods (i.e. at least 2 minutes between sets) will allow heavier weights to be lifted and thus help stimulate more muscle growth. Ectomorph’s also need to train less frequently in order to give their body plenty of time for growth and recovery. 3 weight training workouts per week would be ideal.

Discover your body type at

Arnold Schwarzenegger’s ‘Golden Six’ Routine

When I first started getting into bodybuilding in my teens, my only sources of information were a copy of a bodypart split routine which Arnold Schwarzenegger had used in the mid-70s and the advice of a peer who claimed he could bench press 200kg with one hand.

Unsurprisingly, both of these sources were useless.

My friend couldn’t bench press a salami, let alone 200kg with one hand, and Arnold’s zillion-sets-per-session routine, while no doubt effective for someone juiced to the hilt and with above average genetics, was not the ideal workout for a 15 year old boy who’s diet primarily comprised Dairylea Dunkers and Jaffa Cakes.

Like many, during my first gym sessions I made the mistake of trying to replicate the high volume routines used by the pros, thinking this would transform me into a cigar chomping, uzi lubing, truck lifting badass.

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How to Eat Like a Body Builder


Eating like a body builder will help you build muscle, lose excess weight, and maintain a healthy weight if you follow it strictly. The basic idea is to eat a diet high in protein and fiber, and low in carbohydrates and fat. To eat like a body-builder, read these pointers as well as the sample diet below.

1. Follow the meal plan detailed below. Spices can be used but not in extremes. Avoid thick or creamy salad dressings. Use salt sparingly; good alternatives are Mrs. Dash seasonings. Avoid sugar at all costs; if you like sugar and cream in your morning coffee, try using skim milk and stevia as healthier alternatives.

2. Eat a meal every 2 to 3 hours. Body-builders emphasize proteins matched with carbs; however, incorporating vegetables and fiber into your diet will also help sustain your health and keep you feeling full. If you miss a meal, you don't get to make up for it at the next meal.

Read more from WikiHow

How to Get Started in Female Bodybuilding

While competitive bodybuilding has been around since the early 1900s women have only recently jumped onto the stage. Competitive female bodybuilding started in the 1970s and has maintained a high level of popularity. In addition to traditional bodybuilding competitions, fitness and figure competitions have been added for women who enjoy fitness and competition but do not want to look like Arnold Schwarzenegger.


1. Get in shape. If you haven’t been working out and building muscle, your first step is to get started on a program. You can create a fitness and nutrition program yourself. There are many training guides and programs found online, books are also available and speak directly to the female physique. If you’re not sure where to start, consider hiring a personal trainer who specializes in bodybuilding to help you create a program.