• Helps eliminate fatigue and nervous irritability.
Sodium — Best natural source: Table salt. The main purpose of sodium is to render other blood minerals more soluble and to prevent them from becoming clogged or deposited in the blood distribution system. Sodium also
• Provides strength to the muscles so they can contract;
• Works with potassium to help maintain a favorable acid-base factor;
• Maintains a normal water level balance between cells and fluids;
• Enables the nerves to respond to stimulation and to transmit it; and
• Joins with choline to improve blood and lymph health.
Potassium — Best natural sources: Potatoes, bananas, vegetables, and seeds. Potassium joins with phosphorus to send oxygen to the brain and works with sodium to normalize heartbeat and feed the muscular system. It also is necessary for normal muscle tone, heart action, and enzyme reactions.
Chlorine — Best natural source: Table salt. This mineral serves two very important functions for the bodybuilder by keeping a youthful joint-and-tendon condition and by helping the distribution of hormones secreted by the endocrine glands. It also
• Cleans out toxic waste products from the system; and
• Stimulates the production of HCl (hydrochloric acid), which is needed for digestion.
Iodine — Best natural sources: Seafoods, vegetables, and kelp — not table salt. Iodine plays an important role in regulating the body’s production of energy and in the proper functioning of the thyroid gland, upon which mentality, speech, and the condition of hair, skin, and teeth are dependent. It also
• Promotes growth and development; and
• Stimulates the rate of metabolism, helping the body burn off excess fat.
Zinc — Best natural sources: Meat and eggs. Zinc is one of the most important minerals in bodybuilding and supplementation will be a must because very little is found in most natural foods due to soil depletion. It is necessary for the normal absorption of vitamins, especially B-complex. Zinc also
• Is essential for general growth, the proper development of the reproductive organs, and the normal functioning of the prostate gland;
• Produces energy;
• Plays an important role in healing burns and wounds;
• Helps in the synthesis of proteins; and
• Governs controllability in muscles.
Recommendations
Each of us is completely different in our chemical make-up and lifestyle. Therefore, it is nearly impossible to give exact recommendations for which quantities of vitamins and minerals will be best for you. I try to teach each of my patients to work out their own nutritional program according to how they feel. You have to take time to tune in to your body and work out your own diet and supplement program.
Below is a chart with supplement guidelines for an average person, a noncompetitive bodybuilder or a person not under a lot of stress, and a competitive bodybuilder. When under stress our nutrient requirement is higher because the body is using nutrients rapidly. Enzymes also are inhibited by negative emotions such as anger, worry, fear, fatigue, etc. For this reason it is better not to eat when on an emotional high or low. Relax first and eat later.
PAST AND PRESENT
It has been almost 20 years since I first wrote this book. The sport of Bodybuilding has come a long way since then. Today, in the year 2000, the general public accepts the sport of Bodybuilding. It is an integral part of training for every other professional sport. Bodybuilding is used by millions of people around the world to improve their general health and physical appearance.
Putting this new edition together gave me the opportunity to reflect on what I have learned over the years of extensive research and experience in the sport of Bodybuilding. At this time I will tell you what I find are the most important things to becoming a successful bodybuilder.
Incredible progress has been made in developing exercise machines for working out in the gym or at home. People now use these machines for exercise rather than free-style weights. Working out at the gym using machines and computers DO get people into great physical shape, and as a side benefit, promote an entirely new and exciting place to meet and get to know people. However, to become a World Champion Bodybuilder, you must maximize your free-style weight training, using the machines as little as possible. Only training with free-style weights will produce the definition necessary to become a Mr. Olympia.
I also want to say something about diet and nutrition. The food that builds your body has been the same for thousands of years. Unfortunately, it is more difficult today to get good quality food than when I was growing up in Sardinia. For example, eggs are the most nutritious food on the market today. Most chickens today are raised to lay two eggs per day. This is not natural. What you end up with today is that it takes two eggs to give you the same nutritional benefit that one egg used to provide. So, eat only free-range eggs with no added hormones or antibiotics.
I also found that it is very important to read between the lines when you read any instructional book or receive advice from trainers, over the Internet, gyms, or doctors. Is what they are telling you the truth for you? That is an important question to always ask yourself.
I believe the biggest secret to becoming a champion is simplicity. The brain has its own limited capacity. If you want to become a world champion you must use your brain to train your body to the maximum using the most basic way of training. When you think too much about all the latest research, steroids, doctors, computers, and machines the brain gets side tracked. It spends its time trying to find answer. This does not help the body get in shape one little bit.
Last, but not least, it is important to have fun in life. I had so much fun bodybuilding when I was training for my championship victories. I had more fun than I can ever say. Having fun helps keeps you young. Enjoy yourself while you train.
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About the Author
A native of Sardinia, Italy, Franco Columbu came to the United States and proved that it is, indeed, a land of opportunity. He has repeatedly won such highly sought bodybuilding titles as Mr. World, Mr. Universe, and Mr. Olympia (1976, 1981). He is a Doctor of Chiropractic and holds a Ph.D. in nutrition. Dr. Columbu has given countless seminars and demonstrations on his training principles, and has appeared on television, and in movies and commercials.
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Franco Columbu’s Complete Book of Bodybuilding Page 15
