Ade Rai is a three-time World Drug-Free Bodybuilding Champion who actively promotes a healthy lifestyle through a combination of resistance building and aerobic training, proper nutrition, and rest.
He is the founder of the Klub Ade Rai fitness franchise, RAI Fitness Center and RAI Institute. He also regularly speaks to corporations about the importance of employee health and fitness in increasing profit and reducing costs.
Dear Ade Rai,
You have a wonderful physique and I really admire your biceps. Could you share your secret about how to get such huge arms? By the way, how much do they measure? Thank you.
- Hendi, Jakarta
Dear Hendi,
Thank you for your compliment. I think it's time I shared my "secret" as to how I achieved toned arms.
Secret *1: Work out each part of your body equally intensively. Our body thrives on balance. So if you want to strengthen your biceps, you must train the rest of your body just as much to ensure your body is in proportion.
Secret *2: Train biceps with adequate intensity. In resistance training, your intensity level is measured by the load you are able to handle. It is important to apply full intensity during exercise. While some days you may feel have a low energy level, you should not let this stop you from performing at an optimum level, according to your energy intake.
Secret *3: Adequate protein intake. Protein is the primary nutrient needed to build your muscles. Simply put, it is the "raw material" your muscles need to form and synthesize. Training simply causes the muscles to break down. Protein engages layers of muscle fibers depending on the intensity of the training. The more fibers you engage the more muscle mass you build.
Secret *4: Adequate rest. You need to rest for your muscles to grow. A minimum of seven hours sleep is adequate. So contrary to popular belief your muscles grow as you train, your muscles grow when you rest. It is equally important to optimize the quantity of rest as much as the quality of rest.
For more information about my profile and activities, please visit my official website at www.binaraga.net/aderai.
Dear Ade Rai,
I am very impressed with your knowledge about fitness, bodybuilding and especially fat loss. Are there any links between a high level of body fat and degenerative medical conditions such as stroke, cancer, diabetes and heart disease? How do we establish links? Or is it just based on anecdotal reports and is nothing more than a hoax?
The reason I am asking is because I believe people with high body fat levels (also known as obese) can also be healthy and fit, such as baseball players or golfers. Do you have an explanation?
- M. Arnold, Jakarta
Dear Mr. Arnold,
Thank you for coming to me with your questions.
Otto Warburg, winner and recipient of the 1931 Nobel Prize in Physiology or Medicine for his discovery of the oxygen transferring enzyme cell respiration, stated cancer above all other diseases had countless secondary causes.
One of the primary causes of cancer is the replacement of the respiration of oxygen in normal body cells by fermentation of sugar.
What this basically means is cancer is caused by the inability of cells to create oxygen, causing sugar fermentation and hence cancer cell growth.
To prevent cancer, it is proposed to keep blood stream speed high so the venous (returning to the heart) blood contains sufficient oxygen, second to ensure there is a high red blood cell count, and third to consume enough antioxidant nutrients while at the same time minimizing cancer-causing carcinogens (such as pollution, burnt food and smoking) entering the body.
Experts believe the best way to enable a high-speed blood stream and ensure your body receives sufficient oxygen, is by regularly exercising.
Maintaining a high level of red blood cells and consuming antioxidants is achieved by having a nutritious and balanced diet.
The American Hearts Association and the National Institutes of Health have advised maintaining a healthy body weight by regularly exercising and having a balanced diet prevents cardiovascular disease, stroke and a high cholesterol level.
I believe anecdotal reports confirm what experts say. I understand your view that health information could be just a hoax to scare people into living a healthier lifestyle. Each to their own, but I would rather listen to the numerous reports published in peer-reviewed scientific journals than believe obese people are fit.
The athletes you talked about are indeed fit for their size and body fat level. But is there a possibility they could be better athletes by lowering their body fat level? I would tend to believe so.
Tiger Woods has proven a balanced diet, along with regular exercise including a combination of resistance and aerobic training program, has great benefits.
Even if all these anecdotal reports are nothing more than a hoax to encourage people to undertaker regular exercise and eat healthily, what harm would this cause?
Thank you very much for writing in with your comments, criticism, and questions. I really appreciate you taking time to write. Please send your questions and talk show enquiries to ask_aderai@yahoo.com
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