10 Tips From Conor McGregor To Succeed

Irish wrestler Conor McGregor is synonymous with success. 




The UFC star has become a media personality, not only for triumphs within the octagon, but for the challenging statements he makes at event conferences and interviews.

1. Be grateful: "Gratitude is one of the strongest ways to attract good things, if you are thankful even with the smallest things, then you can celebrate the great things"

2. Train and pursue your dreams: "When I left school, a lot of people questioned what they were doing, they did not know what MMA was and that they could make a race with it. I focused on training and I knew where I was going I showed that they were wrong and I was right "

3. Express what you feel in each moment: "If you see it in your mind and you have the courage to say it, it will happen.Many people believe in many things, but they do not manifest it, they have it.If you are verbal with it, You are creating that law of attraction and that will come true "




4. Look at your heroes: "Muhammad Ali was someone who did something never done before, changed his face to the world, fought for his ideals and was a legend.I admired him as a hero.When I was 11 I had a fight , I dodged a blow and thought of Ali "

5. Pure cholism: "I do not like to think about the future or long-term goals, I feel that I live every day, I move on, every day as I come. I can know what will happen in the near future"

6. Enjoy with your fans: "Every day I drive to the gym and I see flags of Ireland and people greeting me." One day I went to greet one of them at his apartment.I appreciate the support of all the fans, I use it as a motivation "

7. Open mind: "People think things should be done in a way, but with John Kavanagh (coach) it was not like that, I had an open mind and I was trying new things. There is always a time and place for everything"




8. Love what you do: "Fighting is in my head 24/7, I do not think about anything else.Everything I do in my life is related to the struggle.I see myself healthy, for me something that is not healthy is to wake everyone The days to do the same from 9 to 5, that defeats your mind, I love what I do and that's why it has become a career "

9. Look for the top: "I do not usually look back, I continue straight to the top"

10. Inspire others: "No one works harder than I do in and out of the octagon. Many people will see me and bring out something positive, inspiration, people who do it will rise and can experience this life."

DUMBBELL FLYS ON A FLAT BENCH

Increase the depth and definition of the chest with this movement in flat bench. 




Keep your elbows locked and slightly bent to isolate the chest. Imagine that you are trying to hug the trunk of a large tree while joining hands describing a large bow.

EXECUTION

* Lie on your back on a flat bench with your feet flat against the floor. The head, back and buttocks should be in contact with the bench.

* Grab some dumbbells with palms facing each other and arms extended on the chest. Lock the elbows and fold them slightly.

* Inhale deeply and hold your breath while lowering your arms directly to the sides.

* As the arms approach shoulder level or slightly below, contract the chest muscles to reverse the direction, keeping the elbows slightly bent. Follow the same arc as you raise your arms to the vertical position and expel the air.

* Pause and repeat.




TRAINING TIPS

* Avoid using too heavy weights, which would force you to bend your elbows excessively and lower them to a level well below shoulder level. Folding more elbows transforms openings into a pressure movement, changing the way it affects muscles and facilitates injuries.

* The breathing rate is crucial. When you breathe in and hold your breath, the rib cage expands and stabilizes the torso and so the muscles involved have a firm base from which to push. If the rib cage is not held steady, the ribs will move as the muscles contract, resulting in a weaker contraction. Start by expelling the air or do a forced exhalation to quickly relieve the pressure in the chest once you pass the most difficult point of the ascending phase.

* Dumbbell openings are one of the best exercises to fully develop the main muscles of the middle pectoralis, but only if the arms are perpendicular to the torso. All other actions involving the pectorals mainly use the upper and lower areas. Keep your arms slightly bent and in line with your shoulders.

* The peck-deck apparatus can double the muscular participation of the dumbbell openings.

»To increase stability, keep your feet on the ground throughout the exercise. Do not place them on the bench by trying to relieve tension in the lower back, as this practice greatly reduces stability and increases the chances of injury.

BASIC MUSCLES INVOLVED

In the openings with dumbbells are involved the muscles of the shoulder joint and the deltoid band, which are: pectoral, anterior deltoid, coracobrachial and serrate. The pectoralis major - the great muscle that covers the majority of the chest originates in the frontal border of the clavicle, along the sternum and in the cartilages of the six first ribs near the sternum. The anterior head of the deltoid is one of the three that form the shoulder. The coracobrachial is a small muscle under the deltoid and the pectoralis major in the front and inside of the arm.

In the deltoid band, the minor pectoralis and serratus are the main muscles involved. The small pectoralis minor is located in the upper part of the chest and is covered by the pectoralis major. The serrate is placed on the outer surface of the ribs (just below the axilla) and is covered by the scapula at the back and by the pectoralis major at the front




MUSCULAR AND ARTICULAR ACTIONS

In the horizontal adduction of the shoulder joint, the arms move from the sides to the front of the body in a line perpendicular to or at an angle to the torso. In scapular abduction in the deltoid band, the muscles move the scapula from the spine to the sides of the ribs as the arms move toward the midline of the body.


SPORTS USES

Dumbbell openings are used in bodybuilding to develop the chest and the anterior shoulder in addition to the serratus. The combination of horizontal adduction of the shoulder and scapular abduction is very important in all actions involving extending the arms to the front or embracing as in gymnastics, especially in the rings; In boxing and martial arts; In rugby in tackles and grabbers to the contrary and in powerlifting in bench press. These actions are also used in tennis and other racquet sports, in baseball when throwing a hand and throwing a disc when it is released.

EXTENDED REST BETWEEN WEIGHT-LIFTING SETS COULD HELP MUSCLES GROWTH

Researchers from the University of Birmingham have found that extended rest intervals between sets of weight-lifting could help with muscle growth.

The findings, published in Experimental Physiology, go against the conventional belief that favours shorter periods of rest. The study highlights that short rest intervals may actually impair the processes that control muscle growth.

16 males completed resistance exercises interspersed by either one minute or five minutes of rest. Muscle biopsies were obtained at 0, 4, 24 and 28 hours post-exercise and analysed to determine myofibrillar protein synthesis (MPS) and intercellular signalling.

In the early part of recovery, the increase in MPS from resting levels was two-fold greater in those with longer rest periods. They saw a 152% increase, versus 76% increase in those with short rest intervals.

Dr Leigh Breen, from the University of Birmingham, explained, "With short rests of one minute, though the hormonal response is superior, the actual muscle response is blunted. If you're looking for maximised muscle growth with your training programme, a slightly longer interval between sets may provide a better chance of having the muscle response you're looking for."

The team recommend that novices starting out on weight training programs should take sufficient rest, of at least 2-3 minutes, between weight lifting sets.

Dr Breen added, "Over time, they may need to find ways to push beyond the plateau of muscle building that commonly occurs, and so may gradually decrease their rest periods. For experienced lifters, it's possible that they may not experience the same blunted muscle building response to short rest intervals, particularly if they have trained this way for a prolonged period and adapted to this unique metabolic stress. Nonetheless, similar recommendations of 2-3 minutes between sets should help to ensure maximal muscle growth in well trained individuals."

The research team are currently following up the investigation with a longer term study to see effects over a number of months, and further research into how individuals can maximise their training outcomes by manipulating variables, such a rest, in their training.

Journal Reference:

1. James McKendry, Alberto Pérez-López, Michael McLeod, Dan Luo, R. Dent, Benoit Smeuninx, Jinglei Yu, Angela. E. Taylor, Andrew Philp, Leigh Breen. Short inter-set rest blunts resistance exercise-induced increases in myofibrillar protein synthesis and intracellular signaling in young males. Experimental Physiology, 2016; DOI: 10.1113/EP085647

2016 BEN WEIDER LEGACY CUP & NORDIC FITNESS EXPO

Welcome to 2016 Ben Weider Legacy Cup
October 7-9, Nordic Fitness Expo, Lahti, Finland




Canadian brothers, Ben and Joe Weider, founded the IFBB in 1946.
Joe became a publisher and trainer of the champions, while his brother Ben made the IFBB a worldwide sports organization. We are proud to keep up Ben Weider legacy by organizing a new competition concept under his name. Ben Weider Legacy Cup has been created by the IFBB President Dr. Rafael Santonja. 

Ben Weider Legacy Cup will provide bodybuilding, body fitness, bikini fitness and men’s physique competitions. The overall winners of each division will receive the IFBB Pro Leaque card.



LOCATION AND VENUE SITE

Lahti is a very famous winter sports city in Finland but the last four years it has gained a worldwide reputation as bodybuilding and fitness sports city. Lahti is located 100 km north of Finland’s capital city, Helsinki.

Ben Weider Legacy Cup will be held at the Nordic Fitness Expo, Lahti Fair Centre, a modern exhibition centre located one kilometer from the Lahti City Centre.


Nordic Fitness Expo is the largest bodybuilding and fitness event in Northern Europe with expected 20,000 visitors. With one main stage and two expo stages it will offer whole weekend full of fitness sports competitions and other sports events.




ARRIVAL, AIRPORT & TRASPORTATION

The official airport for arrivals is the Helsinki International Airport. The organizer shall pick your team up at the airport upon arrival and take you safely to the bus only on Friday, October 7th, 2016.

Transportation between airport and hotel is arranged on Friday, October 7th, 2016, for €10.00 per person and the transportation back to airport on Monday, October 9th, 2016, for €10.00 per person, based on the provided times of arrivals and departures.

Airport Bus leaves from Lahti Bus Station to Helsinki Airport every hour from 04:15 to midnight.

ACCOMODATION AT THE OLYMPIC TRAINING CENTER

Ben Weider Legacy Cup athletes accomodation will be held in Pajulahti which is the official Finnish Olympic and Paralympic Training Center, located just a 15-minute drive from competition venue Nordic Fitness Expo. Accommodation is possible at better-equipped hotel rooms or sport standard level rooms.

Hotel prices:

Hotel level, 2-bed room 120 € / night
www.pajulahti.com/en/services-premises/accomodation/hotel/
Sport standard level accomodation 2-bed room
90 € / night
www.pajulahti.com/en/services-premises/accomodation/sport-standard/

Prices includes:

- Transportation between hotel and competition venue.
- Free use of gym and sauna
- Breakfast

Contact to
Phone +358 3 8855 200
Email: asiakaspalvelu@pajulahti.com
www.pajulahti.com/en/


VISAS

A valid passport is required to enter Finland. EU-country citizens do not need to obtain a visa. All other countries should consult the Finnish Embassy in their country to determine if they need a visa. An official letter of invitation will be made available if required.

An athlete, who requested and received an invitation from the IFBB Head Office or the Organizing, Committee of an IFBB sanctioned event for visa purposes and used this visa to unlawful stay in the host country or any other country, will be subjected to the disciplinary proceedings and measures.


PARTICIPATION

This competition is open for All the IFBBaffiliated National Federations from Europe. Participation in this competition is unlimited

Registration of athletes will only be considered if they are nominated by their IFBB-affiliated National Federation by sending the Final Entry Forms with their names to the IFBB Press Commission, with a copy to the IFBB Head Office in Madrid.

The deadline for submitting the Final Entry Forms is September 26th, 2016.


REGISTRATION

The official arrival day is Friday, October 7th, 2016. The registration will be held on Friday at Cumulus Lahti Hotel from 16:00 to 20:00. IFBB registration fee of EUR €200 has to be paid at the time of registration.

Remember that all the athletes will have to produce their IFBB International Card at theregistration.

Any athlete who has not yet purchase this IFBB International card will have to buy one at the registration. IFBB Card costs EUR €30.00 per year and are mandatory.

The registration fee includes admission to the Nordic Fitness Expo in both days. Registration of athletes will only be considered if they are recommended or entered by the National Federation. The Final Entry Form with athletes’ names has to be emailed directly to the IFBB Press Commission, IFBB Head Office in Madrid and Organizing Committee of the Nordic Fitness Expo.

We strongly encourage you to register early and make the appropriate arrangements to compete in Lahti, Finland. Hotels will be booked up quickly as this is a very, very popular event. 




Competitors/Results

The list of competitors on September 30. This page will be updated on daily basis.

Body fitness  – 163 cm

Liis Org, Finland
Niina Vehviläinen, Finland
Meeri Mäenpää, Finland
Annika Tiitinen, Finland
Niina Sirrola, Finland
Maiju Aalto, Finland
Sonja-Sofia Rannanjärvi, Finland
Minna Tanttu, Finland
Katja Paju, Finland
Hanna-Riikka Lehtivuori, Finland
Katapoti Kalliopi, Greece
Ann Kristin Jacobsen, Norway
Gabriela Azu Niftali, Estonia


Body fitness – 168 cm

Marianne Sampakoski, Finland
Jenny Söderström, Sweden
Lilian Rannu, Estonia
Gea Taalvelt, Estonia
Ninna Skakon, Denmark
Anja Lykke Jørgensen, Denmark


Body fitness + 168 cm

Heini Hakalahti, Finland
Maaret Nousiainen, Finland
Jenni Burtsov, Finland
Mari Jaara, Finland
Salla Heikkilä, Finland
Hanni Mäntynen, Finland
Sofie Rosenvinge, Denmark
Kristine Beck, Denmark
Signe Hajs, Denmark


Bikini fitness – 160 cm

Johanna Hermans, Finland
Marjo Mattila, Finland
Eevi Teittinen, Finland
Sanita Jussila, Finland
Ines Karvinen, Finland
Eveliina Ylönen, Finland
Kirsi-Tiina Ruuskanen, Finland
Satu-Maarit Soutua, Finland
Hannah Tabone Grech, Malta
Kristin Winnergård, Sweden
Karina Polovnikova, Estonia
Liis Rosenthal, Estonia
Rebrova Aleksandra, Russia


Bikini fitness – 163 cm

Linda Paldanius, Finland
Edita Kallio, Finland
Melina Keltaniemi, Finland
Gynai Alekperova, Finland
Emmi Nenonen, Finland
Kati Lyytikkä, Finland
Marjut Kivinen, Finland
Renata Vanhatalo, Finland
Johanna Rintala, Finland
Lisett Luts, Estonia
Julia Dunik, Estonia
Samoilenko Anastasiia, Russia


Bikini fitness – 168 cm

Tuula Seilonen, Finland
Laura Pelkonen, Finland
Ilona Siekkinen, Finland
Emmi Juhala, Finland
Pauliina Pakarinen, Finland
Karoliina Maihikoski, Finland
Jenna Orreveteläinen, Finland
Hanna Karppinen, Finland
Rodi Bodrug, Sweden
Linda Hjerzell, Sweden
Sandra Hornakova, Slovakia
Timea Trajtelova, Slovakia
Lina Cardozo, Austria
Jaanika Jelegina, Estonia
Õnnela Raudsepp, Estonia
Katarina Rõigas, Estonia
Helena Mang, Estonia
Ene Tomingas, Estonia
Tuuli Jõgar, Estonia
Reet Reimets, Estonia
Agne Kiviselg, Estonia
Merilin Taimre, Estonia
Helen Randmets, Estonia
Andra Vagur, Estonia
Kovalevskaia Zlata, Russia
Krasnova Evgeniia, Russia


Bikini fitness + 168 cm

Susanna Mustajärvi, Finland
Milla Kelahaara, Finland
Caroliina Kinnarinen, Finland
Silja Pihlaja, Finland
Saralotta Engblom, Finland
Henna Kultalahti, Finland
Jutta Kärri, Finland
Caroline Samuelsson, Sweden
Olivia Pohankova, Slovakia
Catharina Wahl, Norway
Riina Rõõm, Estonia
Hiie – Liin Tamm, Estonia
Kristina Nuut, Estonia
Cäroline Paas, Estonia
Kristina Tsasovskih, Estonia
Kirke Kirt, Estonia
Mari Pukk, Estonia
Kristiin Heleen, Estonia
Josefine Achen, Denmark
Jeanne Petersen, Denmark
Sandra Rosendahl, Denmark
Zorina Valentina, Russia
Osiptseva Galina, Russia


Men’s physique -174 cm

David Ouamba, Finland
Law Shala, Sweden
Pontus Koskelainen, Sweden
Ivar Mikk, Estonia
Timofeev Aleksandr, Russia
Giulnazarian Andrei, Russia


Men’s physique – 178 cm

Dennis Johansen, Norway
Sander Kikas, Estonia


Men’s physique + 178 cm

Jaani Inkinen, Finland
Kaspar Tõnisson, Estonia
Sander Kaasik, Estonia
Shatsman Aleksandr, Russia


Bodybuilding – 80 kg

Jukka Nyyssölä, Finland
Mikko Leinonen, Finland
Janne Utrila, Finland


Bodybuilding – 90 kg

Igdir Cengizhan, Greece
Jari Leskinen, Finland
Ott Kiivikas, Estonia


Bodybuilding – 100 kg

Mikko Ovaskainen, Finland
Arto Vainio, Finland
Kille Kujala, Finland
Sami Jaukkuri, Finland


Bodybuilding + 100 kg

Peter Wilenius, Finland
Giannis Magkos, Greece
Luke Debono, Malta
Antti Halmo, Finland
Dennis Johansson, Sweden

Artturi Kallio, Finland

POSING MUSIC:

All posing music must be on an audio CD only.

The posing music must also be at the start of the CD. Each competitor must affix his/her name on the CD for easy identification. The use of profane, vulgar and offensive language is strictly prohibited in the posing music.


IMPORTANT NOTICES TO THE COMPETITORS

All the costs for traveling, hotel accommodations, transportation to and from the airport, as well as meals, are at the responsibilities of the National Federations or individual athletes.




TANNING PRODUCTS

The IFBB has banned all tans that can be wiped off. An official will check the tan of all the athletes backstage and if the tan comes off by simply wiping, the athlete will be told to remove the tan.


JUDGES

In order to assist the IFBB Judges Committee in their selection of judges for these Championships, please forward your nomination for judges from your National Federation as soon as possible but no later than September 26th, 2016 to:

Pawel Filleborn, Chairman, IFBB Judges
Committee, email: pawelfilleborn@gmail.com

All judges who wish to be included in the judges’ panels at these Championships should be specified in the Final Entry Form. The test-judges should be specified there as well.

Judges have to pay the yearly judges’ license fee of EUR 50.00 for 2016. This fee may be paid at the Championships. Test-judges should pay a test fee of EUR 50.00. 

This fee may be paid at the Championships.

All the judges must attend the Judges/Team Managers Meeting held at the Sokos Hotel Lahden Seurahuone (one block from Hotel Cumulus) at 21:00 on Friday, October 7th, 2016.

If the above conditions haven’t been met, judges will not be able to carry out their duties at the Championships.

GREEN CARDS

Green cards are used to limit access to the Weigh-in and backstage area during the Prejudging and Finals, will be distributed at the Judges/Team Managers Meeting as follows:

Five (5) or more competitors -
two (2) green cards
Less than five (5) competitors -
one (1) green card

Green Card have authorized entry only to the backstage area, not auditorium at the Main Stage (Ben Weider Legacy Cup Bodybuilding competition).


BACKSTAGE ACCESS/DRESSING ROOM ACCESS

Access to the backstage and/or dressing room areas shall be strictly limited to essential personnel only. Coaches and trainers who assist athletes in the dressing room area must be of the same sex as the athlete they are assisting.


MEDIA ACCREDITATION

All media accreditation, except the local media, shall be controlled by the Nordic Fitness Expo.

All persons wishing to obtain media accreditation for this event must register with the IFBB by completing and signing an NORDIC FITNESS EXPO Media Accreditation Form, which must be remitted to the IFBB by e-mail at media. nordicfitnessexpo@gmail.com no later than
September 19th, 2016.

For the further information, please visit: www.nordicfitnessexpo.com/media/


CAMERA/VIDEOTAPE EQUIPMENT

Camera and/or videotape equipment shall be strictly prohibited in the backstage and/ or dressing room areas except when used by IFBB-authorized media persons and, at any event, these devices shall be strictly prohibited in the dressing room area.




TIME DIFFERENCE

UTC/GMT +2 hours


CURRENCY

The national currency in Finland is EURO. All major credit cards are widely accepted at most major hotels, department stores and restaurants.


CLIMATE

During the month of October, the average temperature is + 1-10 °C.


ELECTRICAL CURRENT

The electrical outlets are 220 V, 50 Hz. Socket / plug of type C plug with two round prongs, popularly known as the europlug and used in all continental Europe countries.

Detailed info at: http://www.worldstandards.eu/electricity/plugs-and-sockets/


LANGUAGE

The official language in Finland is Finnish. English is widely spoken in hotels, restaurants and shopping malls.


TRAINING FACILITY

The official training facility is Gym K&M, website: www.kuntokeskuskm.fi
Phone +358 45 276 4990
Email: info@kuntokeskuskm.fi


ENTRY FORM CONTACT DETAILS:

All Final Entry Forms should be addressed to Mr. Andrew Michalak amichalak5@gmail.com, with a copy to the IFBB Head Office in Madrid, Mr. Ernesto Perez, officemanager@ifbb.com .

The deadline for submitting the Final Entry Forms is September 26th, 2016.

Please copy all correspondence to:
Nordic Fitness Expo
Email: kp.ourama@kpfitness.fi 

WATCH the 2016 Mr OLYMPIA - LIVE - FREE

Get ready to take a front and center seat at the 2016 Mr. Olympia when you tune in to the LIVE WEBCAST, September 16th & 17th at 10pm ET, 7pm PT, and watch as bodybuilding history is made!

In 1965, Joe Weider created the Mr. Olympia, a competition to determine the world’s best-built man. From that first contest of three competitors and a SRO crowd of about 2,500 at New York City’s Brooklyn Academy of Music, the Olympia has grown into a global mega-event.




Today, the Olympia Weekend features the best of the best IFBB pros in bodybuilding, physique, figure, fitness, and bikini, as well as a two-day expo that sees well over 50,000 fans traverse the halls of the Las Vegas Convention Center. With over $1.1MM in prizes, the Olympia is the richest and most prestigious event in bodybuilding and fitness.

⬇⬇⬇⬇ CLICK HERE ⬇⬇⬇⬇

The Olympia Fitness and Performance weekend is pure excitement from start to finish, but the real magic happens at the Orleans Arena when the top Bodybuilders, Fitness, Figure, and Bikini athletes take to the stage and battle for the Olympia titles, securing their elite status as the very best in the world!  





SCHEDULE

FRIDAY: Fitness & Bikini Finals, 212 and Mr. Olympia Judging  @ 10pm ET, 7pm PT

SATURDAY: Figure, 212 & Mr. Olympia Finals @ 10pm ET, 7pm PT