INCINERATE FAT! MUSCLE UP - cloud.edcoan.ir

YOUR ULTIMATE PRESCRIPTION FOR THE PERFECT BODY

THE , ,E C G O C S G

E SCIENTIFIC APPPPPPPPRORRRORRORRRRORRORORORRROROROROOOOROROROROROROORORORRRRORRRORRORRORORRROROOROROOROORORORORRRORRORORRROROOOROOOOORORRRRRORORRORRORORROROROOROOOORRRRORORORRROROOOOOOOORRRORRRRRRORROROOOORRRRRRRRRRRORROROROOOOORRRRRRRRRRROOOOORRRRRRRRRROOOOORRRRRRORRRROORRRRRRROOROOOOOORRRRROORRRRRORRRORRRRORRROROOORORORRRRRRROOOOORROROROOOOOORRROOOORRRRRROOOORRRROOOORRRRROOOORRROOORRROROROOORRRORRROOOOORRRROROOORRRROOORROOOOORROOOOORROOOOOOORRRRROOOOOORRRROOOOORRRROORROOORRRRROOOOOACH TO BUIIUIIIIIUIIIUIUIIIIIIIIIUIIIIIIIUIIIIIUIUIIIIIIIIIIIIUIIUIIIIUIIUIIIIUIUIIIUIIIUIUIUIIUIIIIUIIIIIIIIIIIIIIIIIIIIIIIIIIUIUIUIIIIUIIIIIIIIIIIIIIIUIIIIIUIIIIIIUIUIIIIIIIIIIIIIIIIIUIIIIUIIIUIIIIIUIIIUIIU LDDLLDLDLDDLDLDLDLDLDLDLLDDDDLDDDDDDDLDLDLLLLDLDLDLDLDLDLDLDLDLLLDLDLDLDDLDLDLDLLDLLDLDLDLDLDLDLLDLDLLLDDDDDLDLDLLDLDLDLDLLLDLLDDDDLDLLLDLDDDDLDLDLDLDLDLDLLDLDLDLLDLDDDDDDDDLDLDLDLDDDDLDLDLDLLDLDDDDDLDLLDDDDDLDLDLDLDLDLDLDDDLLDLDLDLDDDLDLLDLLDLDLLLLLLLDLDLDLDDDLDLLLLDLDDDLLDDDDDLLLLDLLLDLDLLDDLLDDDLLDDLLDDLLLLDDDDDDDDLLLDDDDLLLLDLDDDDDDLLDDLDDLLLLDDLLLDDLLDDDININNNNININNNNNINNNNNNNINNNNINNININININININNINNINNINNINNINNNNNNINNININNINININININNNNINNINIININNNNNNNNIIININIIINNINININININIININNNNINNNINIININNNNG MUSCLE, LOSING FAT, ENHANCING PEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEERRFRFRFRFRRFFFFFFFFFRFRFRFRFFFFFFRFRFFRFRRFRRRFFFFFFFRFRRRFRFFFFRRFFFRFFFFFFRFRFRRFFFFFFRRFFFRFRFRFFFFRFFFFFFFFFFRFRFFFFFFFFRFFFFRFRFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFORMANCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEE EEEEEEEEEEEEEE EEEEEEEEEE EEEEEEEEEEEEEEEEEEEEEE EEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEE ANANANANANANANANAANANANANANANANAANANANNNNNANANNNNNNNNANNNNANANANANANNNNNNNNNANAANNANANANANNNNANANANANNANNNNNAAANANAANANNNNNNANAANAANANNNNNNNAAANNANNAAANNAANANANANNNANNANNAANANNNANANNNNNAAANNANANNANANAANNNNANAANNNNNNANNNNNANNNNNNNANANNNNNNNNNNANNNNNNANNNNNNNNNNNNNNANNNANNNNNNNNNNNNNNNNNNNNNNNNNNNNNANNNANNNNNANNNNNANANNNNNANNNNNNNNNNANANNNNNNAANNANNNNNNNNNNAANNDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDD DDD DDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDD D DDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDD STSSTSSTSTSTSTSSTSTSTSTSTSTSSSTSTSSTSTSTSSSTSTSTSSTTSTSTTTSTTSTSTSTSTSTSTSTTTSTSTSTSTTSTSTSTSSSSTSTSSTSSTSTSTSTSTSSSTSTTTTSTTSTSTTTSTTSSSSSTSTSTSTSTSTSTSSTSTTSTSTTTTTTSTSTTSTTTSTTSTSTSSSSSSSSTSTSTSTSTSTSTSTSSSTTTTTTSTTSSSSSSTSSSSTSTSTSTTSTTSSSSSSTSTSTSTTTTTSTTSTTSSSSSTSTSTSTSTSTTTTSTSSTSSSTSSTSTSTSTTSTSTSTSTSTSTSTTTSTSTSTSTSTSSTSTSTTTTSTSTSSSSSTSTSTSTTTTTSTSSTSSTSSSSSTSSSTSTTTTSSSSSSSSTSTSTTTSSSTSTTSSSSSSSTSTTTTSSSSSSTSTTTSTSSSSTSSSTTSTSTSSSSTSSTSSSSSTSSSTSSSSTTSSSSSTSTSSTSSSSSSTSSSSSSSTSSSSSSSSSSSSSSTSSSSSTSSTSTSSTSTSSSSTSTSSSSSSTSSSSSSSTSSSTSSSTTTTTAAYAAAAAAYAYAAAAYAYAYAAYAAAAAAAAAYAYAAAAYAYAYAAAAAAAAAAAAAAYAAYAYAYAAAAAAYAYAYAYAYAYAYAYAAAAAAAAAYAYAAAYAYAYAYAAYAYAYAAYAAAAAAYAAAAYAYAYAYAAAYAAAAYAAAYAYAYAYAYAYAAAAAAAAAYAYAYAYAYAAAAAAAAAAAAYAYAYAYAAAAAAAYAAAAYAYAYAYAYAYYAAAYAYAAAYAYAAAYAYAAAAAYAAYAAAYAYAYAAYAYAAYYAAYAAYAYYAAAYYAAYAYAAYYYYAYAAAYAYAYAAAAAAAYYYYYAAAYYYYAYYYAYAYAYAYAAAAAAYAAAAYYYAAAAYYYAAAAAAYAAYYYYYAAAAAAYAAAAYAYYING HEALTHY

GET A CHISELED PHYSIQUENOW!

BOOST YOUR BENCH PRESS IN 4 WEEKS, & SQUAT TILL YOU DROP!ARE YOU MAN ENOUGH?

KNOCK 2 INCHES OFF YOUR

BELT!

BURN FAT24/7!ROCK

HARDABS!

RIPPED TO THE BONE TOTAL BODYWO O SCIENTIFICALLY PROVEN!RIPPED TO THE BONWORKOUT! SCIENTI

INCINERATE FAT!

BOOSST YOUR BENCH PRESS INMUSCLE UP VOLUM

E 14, NUM

BER 2 FITNESSR

X FOR MEN M

ARCH 2016

FIT

NE

SS

RX

FO

RM

EN

.CO

M

DISPLAY UNTIL MARCH 29

MARCH 2016

© 2

0©

20

16

S1

6 S

lid

eli

de

lx

, I

x, I

xn

c.

nc.

c.

nc

All

A

llR

igh

Rig

hR

igts

Rts

Re

ser

ese

rve

dv

ed

.

Introducing the Lynx BoardPerfect for the home, gym or travel, the Lynx Board

marks the latest advance in fitness with our patented

high-friction workout. This innovative device burns more calories than a treadmill, while strengthening

your all-important core. It’s low impact, easy to use and highly effective. Get On Board at Lynxfitness.com

facebook.com/Fitlynx @Lynx_fitness @Fitlynx [email protected]

GET ON BOARD TMLynxfitness.com

MuscleTech® is America’s #1 Selling Bodybuilding Supplement Brand based on cumulative wholesale dollar sales 2001 to present. Facebook logo is owned by Facebook Inc. Read the entire label and follow directions. © 2015

MUSCLETECH.COM

BONUS SIZEMOREFREE!25%


The latest innovation in superior performance from

MuscleTech® is now available exclusively at Walmart!

The all-new Pro Series is a complete line of advanced

supplements to help you maximize your athletic potential

with best-in-class products for every need: NeuroCore®, an

explosive, fast-acting pre-workout; CreaCore®, a clinically

dosed creatine amplifier; MyoBuild® 4X, a powerful amino

BCAA recovery formula; AlphaTest®, a max-strength

testosterone booster; and Muscle Builder, the extremely

powerful, clinically dosed musclebuilder.

Plus, take advantage of the exclusive Bonus Size of

our top-selling sustained-release protein – PHASE8TM.

This complete, powerful performance line features the

same clinically dosed key ingredients and premium

quality you’ve come to trust from MuscleTech® over

the last 20 years. So you have the confi dence that

you’re getting the best research-based supplements

possible – now at your neighborhood Superstore!

Clinically dosed, lab-tested key ingredients

Formulated and developed based on multiple university studies

Fully-disclosed formulas – no hidden blends

Instant mixing and amazing taste


®

NEW

!

PRO S

ERIE

S

www.fitnessrxformen.com 8 FITNESSRx for MEN MARCH 2016

● BY STEVE BLECHMAN, EDITOR-IN-CHIEFFOR MEN

YOUR ULTIMATE PRESCRIPTION FOR THE PERFECT BODYFITNESSRx TM

PublishersSteve & Elyse Blechman

Editor-In-ChiefSteve Blechman

Online EditorAllan Donnelly

Creative DirectorAlan Ditt rich, Jr.

Digital Creative Director/Design ConsultantChris Hobrecker

Managing EditorLisa Steuer

Associate EditorAlan Golnick

Associate Art DirectorStephen Kolbasuk

Contributing EditorsDan Gwartney, MDThomas Fahey, EdD

Victor Prisk, MDStephen E. Alway, Ph.D., F.A.C.S.M.

Contributing IllustratorWilliam P. Hamilton, CMI

Contributing PhotographersIan Spanier

Michael Neveux Per Bernal

Advertising DirectorAngela Theresa Frizalone

(239) 495-6899

Director of New Business DevelopmentTodd Hughes416-346-3456

Administrative AssistantFernanda Machado

Circulation Consultants

Irwin Billman and Ralph Pericelli

Reader Inquiries:

Subscriptions (to order)

(631) 751-9696 (ext 301)

Visit us at:www.fitnessrxformen.com

FitRxInsideEDGE

FITNESS RX for Men (ISSN 1543-8406)is published six times a year by Advanced Research Media, 21 Bennett s Road, Suite 101, Setauket, New York, 11733. Copyright ©2008 by Advanced Research Media. All rights reserved. Copyright under the Universal Copyright Convention and the International Copyright Convention. Copyright reserved under the Pan Am Copyright. Rate: $20.95 per year (USA); $38.95 per two years (USA); foreign: $28.99 per year. Nothing appearing in FITNESS RX may be reprinted, either wholly or in part, without the writt en consent of the publisher. Send editorial submissions to: FITNESS RX, 21 Bennett s Road, Suite 101, Setauket, New York, 11733. Stamped, self-addressed envelope must accompany all submissions, and no responsibility can be assumed for unsolicited submissions. All lett ers, photos, manuscripts, etc. sent to FITNESS RX will be considered as intended for publication, and FITNESS RX reserves the right to edit and/or comment. Periodical postage paid at Setauket P.O., Setauket, NY 11733 and at Glasgow, KY 42141. Postmaster: Send address changes to FITNESS RX 21 Bennett s Rd., Suite 101 Setauket, NY 11733. Advertising Offi ce Phone: (800)

653-1151. PRINTED IN USA

Now that 2016 is in full swing, how is your training plan going so far? Whether you

still need to make improvements, are looking for motivation to keep going, or just need

some ideas to keep your physique guessing and progressing, this issue of FitnessRx for

Men has got you covered. This issue covers everything from the latest in fat loss and

muscle building to improved health and performance and more, so that you can be at your

very best this year.

To keep your motivation up as we get further into 2016, we decided to feature Sergi

Constance on the cover of this issue. Last time we featured Sergi in FitnessRx for Men, we

detailed how he trains his arms. This month in “Get Ripped to the Core: Core Training and

Shredding Up with Sergi Constance” by Ron Harris on page 44, we focus on Sergi’s training

for getting a ripped six-pack— which has been a key to his success thus far in the Men’s

Physique Division and has helped him become one of the world’s top fitness models and

social media fitness stars. Though his routines change frequently when it comes to abs,

Sergi follows a very simple framework based on the two main functions of the abs and likes

to change up his exercises every two weeks, but typically selects two to three different

exercises done for four sets. Check out his favorite moves to get ripped to the core!

If you want to build upper and lower body strength, the bench press and squats are

essential, of course. These are two must-do, powerful exercises that can increase power,

athletic performance and muscle growth. In “Boost Your Bench and Squat Till You Drop!” by

Michael J. Rudolph, Ph.D. on page 56, discover the science behind accelerating your bench

press strength, maximizing strength with partial-rep training, cluster sets for boosting squat

strength, optimal training volume for squats and more. Take your training and fitness to a

whole new level with advanced and unconventional training methods based on the latest

cutting-edge research and science.

Research continues to show the many health and fitness benefits of high-intensity

interval training. In “Miracle Powers of Interval Training for Health, Fat Loss and

Performance” by Nick Tumminello on page 60, see what the studies say about why this type

of training needs to be part of your plan if you want to be in your best shape. In addition to

increased cardiovascular fitness, improved fat burning and metabolism, better performance

and increased calorie burn, high-intensity interval training allows you to get more done in

less time. Check out the feature for simple ways to add high-intensity interval training to

your workout regimen, and get ready to burn more fat than ever before.

If your goal is to build muscle and burn fat, then you need to right program with explosive

training and cardio to get you there. In “Total Body Fat-Incinerating Workout and Diet Plan”

by Thomas Fahey, Ed.D. on page 50, this program combines explosive interval intensity,

cardio and whole-body weight training in order to maximize results. Based on the latest

scientific research, this program works because it involves high-intensity interval training,

explosive whole-body lifting three days a week to build muscles better rather than isolating

the muscles by only training them once a week, and core exercises meant to build core

stiffness.

The rest of the issue is packed with the latest scientifically backed research to help you

get ripped, burn fat, improve your health and performance, build lean muscle, and get in

your best shape. Check out our workouts, advice and tips, and get to work!

GET RIPPED TO THE BONE

2These benefi ts provided by the additional key ingredient (caffeine anhydrous). ��Based on AC Nielsen FDMx unit sales for Hydroxycut® caplets.Read the entire label before use. The Facebook logo is owned by Facebook Inc. © 2015.

®

HYDROXYCUT.COM

• Intense weight loss1

• Boost metabolism2

• Maximum energy2

• Leading-edge, rapid-release capsule technology

OUR MOST ADVANCEDFORMULA EVER

Available at

1Individuals using the key weight loss ingredient (C. canephora robusta) in a 60-day study lost an average of 10.95 lbs. with a low-calorie diet, and 3.7 lbs. in a separate 8-week study with a calorie-reduced diet and moderate exercise.

UltraAdvanced

Liquid-ThermoTechnology

EXPERIENCE THEINTENSITY OF

AMERICA’S #1 SELLING WEIGHT LOSS SUPPLEMENT BRAND NEW!

www.fitnessrxformen.com

FitRxMAILRoom MARCH 2016

Send us your comments!editor@fi tnessrxmag.com orAdvanced Research Media21 Bennett s Road, Suite 101East Setauket, NY 11733

SPLIT- VS. FULL-BODY ROUTINES

THE RIPPED MAN FROM SPAIN

Sergi Constance has been an idol of mine as

of recently. I truly admire his work and technique

for acheiving the best physique. In November’s

issue of FitnessRx, Sergi’s step-by-step arm

workouts helped me so with my arm train-

ing [“Sergi Constance: The Ripped Man from

Spain— How He Trains His Awesome Arms,”

November 2015]. When it comes to gett ing

ripped and building muscle, there is almost no

one to bett er look to than Sergi. It was also great

insight to see what his daily diet and supple-

mentation looks like. Thanks FitnessRx!

Justin Scott , Email

Articles like the split- versus full-body training article in the most recent issue are the

reason I stick to just this magazine [“Split- vs. Full-body Routines: Which is Best for Maximal

Muscle Growth?” November 2015]. Reading about maximal muscle growth and the right

training method has helped me with my own daily workouts. In general, I have really been

enjoying the articles by Brad Schoenfeld and am glad to see more of him in the magazine.

His topics are great and practical, and the advice and research he mentions are easy to

incorporate in the gym. Looking forward to more of his articles in the future.

Jeff Sizer, Email

BATTLING ROPESI’ve noticed that I need to do a lot of cardio to stay in optimal shape,

and that if I don’t, I’ll easily put on the pounds. The problem is that I

hate running or any kind of steady-state cardio, and I don’t even like

sprinting that much for short intensities— I’m prone to shin splints and

this is rough on my legs. So I’ve been playing around with the batt ling

ropes and am really gett ing into it. It’s perfect for gett ing in some cardio

without running, and to help build strength at the same time.

That being said, I was really happy to see the batt ling ropes article

in FitnessRx [“Metabolic Finisher Circuit with Batt ling Ropes,” Cardio

Burn, November 2015]. I really like the rope variations, and

most of these I had never tried before. Incorporating these

moves into my cardio routine is really helping me to stay

slim without actually having to run anymore. Thank you

for the helpful information.

Paul Bradely, Email

10 FITNESSRx for MEN MARCH 2016

I really needed a jump-start on my fi tness, and the January

issue really helped to motivate me, especially the article with

Joe Donnelly [“Get Lean and Mean in 2016: The 180 ‘Reverse

Diet’ Plus Workout Plan,” January 2016]. I was really interested

to read all about Joe Donnelly’s approach to fi tness and dieting.

And even though his plan can’t work for everyone, it just goes to

show that everyone is diff erent, and it all comes down to trying

diff erent methods until you fi nd what really works for you. This

article helped me to realize that and to understand why I don’t

always get results with the same methods that others do. Now

I feel like I’m off to a good start for the new year with a new

plan in place. Thank you so much, FitnessRx and Joe!

Rob Starnes, Email

AND

Finding the right balance for increasing muscle

while burning fat has always been a challenge for

me. So the total body workout from the January

issue was exactly what I needed [“Sold Muscle

Total Body Workout – Pack on Lean Body Mass: A

Scientifi c Approach,” January 2016]. I always appre-

ciate that FitnessRx takes the scientifi c approach

to training and makes it easy to apply this science

and research to my own training programs. This is

a great workout plan, and one that I think will really

help me take my physique to the next level in 2016.

Jake Miler, Email

SOLID MUSCLE


FOR MEN

O SC O O E PERFECT BODY

TM

THE SCIENTIFIC APPROACH TO BUILDING MUSCLE, LOSING FAT, ENHANCING PERFORMANCE AND STAYING HEALTHY

VOL. 13-NUMBER 2, MARCH 2016

FEATURESYYYYYYYYYYYYYYYYYYYYYYYYYYYYYYYYYYYYYYYYYYYYYYYYYYYYYYYYYYYYYYYYYYYYYYYYYYYYYYYYYYYYYYYYYYYYYYYYYYYYYYYYYYYYYYYYYYYYYYYYYYYYYYYYYYYYYYYYYYYYYYYYYYYYYYYYYYYYYYYYYYYYYYYYYYYYYYYYYYOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOUR UUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUULLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAATTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEE PPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRREEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEESCRIPTION FOR THE

VOL


50 TOTAL BODY FAT-INCINERATING WORKOUT AND DIET PLAN

By Thomas Fahey, Ed.D.

56 BOOST YOUR BENCH AND SQUAT TILL YOU DROP!

By Michael J. Rudolph, Ph.D.

60 MIRACLE POWERS OF INTERVAL TRAINING FOR HEALTH, FAT LOSS

AND PERFORMANCEBy Nick Tumminello

44 GET RIPPED TO THE CORE!Core Training and Shredding Up with Sergi Constance

By Ron Harris

66 CARDIO BURN Reach New Heights with the VersaClimber

By Lisa Steuer

68 FAT ATTACKNew Study: Low-fat Diets Don’t Work

By Marie Spano, MS, RD, CSCS, CSSD

70 FIT TRENDS Rowing is Still on the Rise By Lisa Steuer

72 HARD ‘CORE’ TRAINING James Grage: Six-pack Success

By Lisa Steuer

74 MUSCLE FORM+FUNCTION Build Lower Back Superiority

with Lower Back Extensions

By Stephen E. Alway, Ph.D., F.A.C.S.M.

Illustrations by William P. Hamilton, CMI

76 THE M.A.X. MUSCLE PLAN Is There an Optimal Rest Interval for

Muscle Growth?

By Brad Schoenfeld, Ph.D., CSCS, FNSCA

80 MEN’S HEALTH Is Extreme Exercise Bad for Your Heart?

By Lisa Steuer

82 ULTIMATE IN NUTRITION The Red Meat Dilemma:

Will You Get Cancer?

By Marie Spano, MS, RD, CSCS, CSSD

MARCH 2016 FITNESSRx for MEN 13

22 TRAINING26 FAT-LOSS28 SUPPLEMENTS30 HEALTH34 NUTRITION38 SEX

8 PUBLISHER’S LETTER By Steve Blechman

10 MAIL ROOM Keep Those Lett ers Coming

18 ONLINE NOW! At Fitnessrxformen.com

IN THIS ISSUE WARM UP COOL DOWNON THE COVER:SERGI CONSTANCE

PHOTO BY MICHAEL NEVEUX


56 44

CUTTING-EDGERESEARCHBy Steve Blechman and

Thomas Fahey, Ed.D.

86 SUPPLEMENT COMPANY OF THE MONTH

FitPro™ By Team FitRx

88 SPORTS SUPPLEMENT REVIEW

Hi-Tech Pharmaceuticals:

Somatomax® By Team FitRx

90 SUPPLEMENT EDGE Best Nutrients for Improving

Power and Strength

By Michael J. Rudolph, Ph.D.

94 MR. INTENSITY By Joe Donnelly

CUTTING-EDGE RESEARCH: HEALTH

FIT TRENDS

SUPPLEMENTS

Advanced, SCIENTIFICALLY TESTED

Weight Loss

IN 60 DAYSLOST

KEY

INGR

EDIE

NT IN

HY

DROX

YCUT

HAR

DCOR

E®

NEXT

GEN

PLAC

EBO

Subjects taking C. canephora robusta lost an average of 10.95 lbs. (vs. 5.4 lbs. for the placebo group) in 60 days following a low-calorie diet, and 3.7 lbs. (vs. 1.25 lbs. for the placebo group) in 8 weeks following a calorie-reduced diet and moderate exercise.

WEIGHT LOSS BACKED BY 2 STUDIES!

10.95LBS.

1Based on AC Nielsen FDMx unit sales for Hydroxycut® caplets. Facebook logo is owned by Facebook Inc. Read the entire label and follow directions. © 2015

NEW

!

HYDROXYCUT® CLA

ELITE NEXT GEN

A hardcore formula that features potent doses of key ingredients in unique, never-before-seen combinations to deliver the ultimate sensory experience, plus C. canephora robusta for weight loss.

HYDROXYCUT

HARDCORE® NEXT GEN

HYDROXYCUT HARDCORE®

NEXT GEN ACCELERATOR

THE NEXT EVOLUTION IN WEIGHT LOSS:

America’s #1 Selling Weight Loss Supplement Brand1 is unleashing two new, advanced formulas that will

change the way you approach your weight loss goals. HYDROXYCUT HARDCORE® NEXT GEN ACCELERATOR

and HYDROXYCUT® CLA ELITE NEXT GEN are the latest weight loss innovations from the brand that’s

already provided athletes with 20 years of excellence. Both next generation formulas contain a scientifi cally

researched key ingredient shown to deliver double the weight loss in subjects.

WEIGHT LOSS

In addition to delivering 2g of 95% CLA per 2 servings – the purest form of CLA available – each raspberry-fl avored, non-stimulant softgel also provides L-carnitine L-tartrate, Garcinia indica and raspberry ketone, plus C. canephora robusta for weight loss.

An innovative formula that includes a powerful dose of caff eine anhydrous for extreme pre-cardio energy, plus the scientifi cally tested key weight loss ingredient C. canephora robusta.

No matter what physical challenge you are faced with, smash recordsand break thru barriers with MAX OUT™

Be prepared to wage war in the gym.

> INSANE ENERGY & ADRENALINE BURST

> EXPLOSIVE STRENGTH & POWER

> LASER-SHARP FOCUS & CONCENTRATION

Take 1 scoopof MAX OUT™

30 minutesbefore training.

WAGE WAR IN THE GYM...

STEP

1

Visit www.UltimatePreWorkoutExperience.comfor more info on stacking MAX OUT™ with HEMAVO2™ MAX and to receive a free training guidegeared towards maximizing muscle exertion, power & blood pump.

Maximum cell volume and blood-gushing pumps with every serving of HEMAVO2™ MAX.

Swollen, engorged muscles are anabolic muscles set for growth.

> PUMP & VO2 MAX INTENSIFIER

> MAXIMUM MUSCLE CELL VOLUMIZER

> CAFFIENE FREE, NON STIM FORMULA

> ENHANCED WITH

These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

WITH ROADMAP VEINSAdd in 1 scoop of

HEMAVO2™ MAX for the Ultimate Preworkout

Experience.

STEP

2

NIGHTTIME TRAINING TIP:Taken on its own, HEMAVO2™ MAX

is the perfect preworkout forlate night training sessions.

TM

FITNESSRxRxformen.com


Be sure to visit www.fi tnessrxformen.com every day and also our four social media sites:

TWITTER:@FitnessRXforMen

FACEBOOK: FitnessRXforMen

INSTAGRAM:@FitnessRXForMen

PINTEREST:fi tnessrxmen

● BY ALLAN DONNELLY

OnlineNOW

NEW CONTENT DAILY! Get the latest training, nutrition and supplementation info from the experts at FitnessRxForMen.com!

Also Featuring:> 10 Keys to Building The Ultimate Aesthetic Physique> The 2 Most Important Factors To Gaining Muscle And Gett ing Ripped


>And much more!

10 TIPS TO IMPROVE YOUR MORNING ROUTINE AND PRIME YOUR BODY FOR SUCCESS

Top recommendations for improving the quality of your morning routine, thus improving the quality of your everyday life by priming your body from the moment you wake up.

ARTICLES

THE CORE OF YOUR SIX-PACK

A strong core is the foundation of moving better and a more active, athlet-ic lifestyle. When your core is solid, everything you do becomes easier. Here’s one of the best core exercises.

10 HEALTHY SNACKS UNDER 200 CALORIES These healthy snack options are all nutritionally balanced and less than 200 calories each. With

these choices you can begin your New Year with a snack smart mindset and stay on track with your fitness goals.

PROWLER SLED HIIT CARDIO Joe Donnelly shows you how to burn more fat in less time and

have some fun with your cardio with the prowler sled.

EXCLUSIVE TRAINING VIDEOS!

5 OF THE BEST UN LATERAL EXERC SES TO BU LD YOUR PHYS QUE

Movements using only one side of your body at a time are a great way to isolate certain muscles while also activating the abdominal stabilizers by forcing you to balance your body and compensate for the weight on one side. Here are five of the best to add to your routine.

THE 30 MINUTE HIIT FAT-BURN NG CIRCUIT Here’s a 30 minute high intensity workout that will kick your

metabolism into high gear all you need is a weight plate and set of suspension straps.


22-24TRAINING

PRACTICE HIIT FOR RAPID IMPROVEMENT IN FITNESS; VARIABLE RESISTANCE TRAINING EFFECTIVE WAY

TO GAIN STRENGTH

26-27FAT LOSS

OBESITY AND CANCER; OBESOGENS MAKE YOU FAT

28-29SUPPLEMENTS

BEETROOT JUICE IMPROVES BLOOD VESSEL HEALTH; GLUCOSAMINE

PROMOTES BLOOD SUGAR REGULATION

30-32HEALTH

PROSTATE CANCER DIAGNOSES DECREASE IN THE U.S.; HIIT PROTECTS

AGAINST HEART ATTACK

34-36NUTRITION

CALCIUM SUPPLEMENTS INCREASE BLOOD PRESSURE; PALEO DIET

IMPROVES METABOLIC SYNDROME SYMPTOMS

38-40SEX

STATINS AND SEXUAL PERFORMANCE; IS YOUR SIGNIFICANT OTHER

SNEAKING MONEY?

IN THIS SECTION

WARM UPFitRx

● THE LATEST NEWS AND RESEARCH FROM THE WORLD OF FITNESS

EFFECTIVE WAY TO GAIN STRENGTH

VARIABLE RESISTANCE TRAINING

pg.24

FitRxWarmUP ● TRAINING CUTTING-EDGE RESEARCH

● BY STEVE BLECHMAN AND THOMAS FAHEY, EdD

The results of a study led by Brad Schoenfeld from CUNY Lehman

College in New York suggest that high-load training produces greater

strength than low-load training, and both methods build muscle mass

equally. Researchers compared changes in strength and muscle mass

during an eight-week program in young men performing 25 to 35 reps

per set per exercise (low load training, LL) versus eight to 12 reps per

exercise (heavy load training, HL) for three sets of seven exercises.

Both methods produced similar changes in lean muscle mass but HL

triggered greater increases in strength. Muscle endurance was greatest

with LL training. Training heavy is best for building strength and muscle.

(Journal Strength Conditioning Research, 29: 2954-2963, 2015)

HEAVY LOAD TRAINING FOR MAX MUSCLE

Lift heavy to produce big singles in powerlift ing and weightlift ing exercises. Many

rest one minute or less when performing high-rep sets of eight to 15 reps. Rest longer

for heavy sets— according the results of a study led by Estevăo Scudese from Rio

de Janeiro Federal University in Brazil. Researchers studied the eff ects of resting one,

two, three or fi ve minutes between consecutive bench press sets at three-repetition

maximum. Athletes completed more repetitions resting two, three or fi ve minutes

between sets compared to one minute. Resting fi ve minutes caused the greatest decrease in perceived exertion. Resting two minutes between sets produces the

most time-effi cient results when benching heavy, but longer rest periods will make

you feel bett er. (Journal Strength Conditioning Research, 29: 3079-3083, 2015)

REST MORE BETWEEN SETS WHEN BENCHING HEAVY

22 FITNESSRx for MEN MARCH 2016 www.fitnessrxformen.com

FORCED REPS FOR

Muscles grow in response to time under tension, metabolic stress

and muscle damage. Australian researchers Daniel Hackett and

Theban Amirthalingam explained how forced reps could take athletes

to the next level of intensity in their programs. The technique involves

assistance with additional reps aft er the lift er has reached momentary

muscular failure. Assistance might vary from the “magic fi ngers”

(spott er puts fi ngers on the bar and the lift er “magically” completes

the rep) to signifi cant assistance, where the spott er does much of the

work. Unfortunately, few studies have examined the eff ects of forced

reps on muscle mass and strength. The technique increases the risk

of overtraining and overuse injury. Strength guru Dan John, chosen by

JMax Fitness as the most infl uential fi tness professional in America

says, “Everything works.” Forced reps overload the muscles, so they

will promote muscle mass and strength. Like any training method,

don’t overdo it. (Strength and Conditioning Journal, 37(5): 14-20, 2015)

HIIT and Traditional Aerobics Produce Similar Results

High-intensity interval training (HIIT) involves repetitions of

intense exercise lasting 10 to about 180 seconds, followed by rest

or reduced exercise intensity . Scores of studies have shown that

HIIT increases fi tness faster than traditional, moderate-intensity

exercise. Its eff ects on weight loss are less certain, particularly in

obese and overweight people. Norwegian researchers found that

obese women lost equal amounts of weight participating in HIIT,

traditional aerobics or a combination of HIIT and aerobics. Ninety

percent of success in life comes from showing up. Showing up is

hard for a lot of people. This study showed that people benefi t

from many ty pes of exercise programs. Vary your program to

make it more interesting. (International Journal Sport Nutrition and

Exercise Metabolism, published online October 17, 2015)

Variable Resistance Training Eff ective Way to Gain Strength

FitRxWarmUP ● TRAINING CUTTING-EDGE RESEARCH


PRACTICE HIIT FOR RAPID IMPROVEMENT IN FITNESS

Variable resistance training methods increase resistance toward the end of the range of motion. When using Universal

Gym and Nautilus machines, this is accomplished by increasing the lever length during the lift , or by adding resistance

gradually through the use of bands or chains. A meta-analysis by Miguel Soria-Gila and colleagues from the University of

Granada in Spain combined the results of seven studies comparing variable resistance and constant resistance-training

programs during seven weeks of training. Athletes gained more strength using variable resistance than traditional weight

training. These studies used recreationally fi t people, so it is not clear whether the results apply to more accomplished

strength athletes. (Journal Strength Conditioning Research, 29: 3260-3270, 2015)


Few exercise techniques are more eff ective at improving fi tness

rapidly than high-intensity interval training (HIIT)— a series of brief,

high-intensity exercise sessions interspersed with short rest periods.

The four components of interval training include distance, repetition,

intensity and rest, defi ned as follows:

1. Distance refers to either the distance or time of the exercise

interval.

2. Repetition refers to the number of times repeating the exercise.

3. Intensity refers to the speed of performing the exercise.

4. Rest refers to the time spent recovering between exercises.

Canadian researchers determined that six sessions of high-

intensity interval training on a stationary bike increased muscle

oxidative capacity by almost 50 percent, muscle glycogen by 20

percent and cycle endurance capacity by 100 percent. The subjects

made these remarkable improvements by exercising only 15 minutes

in two weeks. Each workout consisted of four to seven repetitions of

high-intensity exercise (each repetition consisted of 30 seconds at

near-maximum eff ort) on a stationary bike. Follow-up studies showed

that practicing HIIT three times weekly for six weeks improved endur-

ance and aerobic capacity as well as training fi ve times a week for 60

minutes for six weeks. These studies and many others showed the

value of high-intensity training to build aerobic capacity and endur-

ance. (ACSM’s Health & Fitness Journal, 19(6): 3-6, 2015)

The physiological responses to a kett lebell high-intensity interval training

routine developed by Brian Williams and Robert Kraemer from Southeastern

Louisiana University should build endurance and strength. The routine is a

12-minute kett lebell workout that uses a Tabata regimen— repetitions of 20

seconds of kett lebell exercises followed by 10 seconds of rest. The kett lebell

exercises in the circuit were the sumo squat, swing, one-arm clean and press,

and sumo deadlift . The responses to the kett lebell circuit were similar to a

time-matched interval-training workout on a stationary bike. Caloric expenditure

and heart rate were similar between workouts. The study expanded our view

of high-intensity exercise. A high-intensity kett lebell circuit can substitute for

high-intensity interval training workouts on a stationary bike or elliptical trainer.

(Journal Strength and Conditioning Research, 29: 3317-3325, 2015)

PRODUCES RAPID RESULTS

Cold has been the post-exercise modality of choice for more than 30

years. Pitchers and javelin throwers, for example, oft en applied ice bags to

their shoulders aft er practice or competition. A study led by Jerrold Petrofsky

from Loma Linda University found that heat worked slightly bett er than cold

for reducing post-exercise muscle soreness and decreases in performance.

Researchers applied ThermaCare cold or heat wraps following 15 minutes of

squatt ing. The four immediate treatment goals include: preventing further

damage, reducing spasm and pain, reducing bleeding and swelling, and

promoting healing. Ice reduces bleeding, but it also decreases infl ammation,

angiogenesis (new blood vessel formation) and release of tissue growth

factors. Ice decreases pain and spasm following an injury, but it might delay

healing and eventual return to the playing fi eld. Applying ice or heat aft er

intense training is bett er than doing nothing, but heat works slightly bett er.

(Journal Strength and Conditioning Research, 29: 3245-3252, 2015)

APPLY HEAT AFTER INTENSE EXERCISE


And it’s one you won’t break. R1 Lean 5TM has just what you need to shed those extra pounds. With zero stimulants and a superior 5-ingredient formula, we’ve created a transparent support system that lives up to our mantra—better input = better output. Along with proper diet and exer-cise, R1 Lean 5 will help you meet your New Years resolution goals.

ZERO STIMULANTS

CLA (Conjugated Linoleic Acid)

Garcinia Cambogia Extract

L-Carnitine Tartrate

Raspberry Ketones

Decaffeinated Green Tea Extract

Sample Rule One Today!

ruleoneproteins.com



● FAT LOSS CUTTING-EDGE RESEARCH


FitRxWarmUP

Obesity and CancerObesity overtook smoking as the leading preventable cause of cancer in the United States, accounting for

600,000 cancer deaths per year. Cancer is caused by genetic errors in protein synthesis that result in abnormal cell

growth that often spreads to other parts of the body. Normally, cells can correct sequencing errors in DNA. Cancer

occurs when these “fail-safe” mechanisms don’t work right. Obesity interferes with intercellular signaling that

triggers genetic errors in protein synthesis and abnormal cell development. Anabolic hormones such as insulin and IGF-1, which increase in obesity , enhance the early stages of cancer development. Cancers of the

esophagus, liver, kidney, breast, gallbladder, pancreas, prostate, ovary and uterus are particularly sensitive to

metabolic changes triggered by obesity. Fortunately, even modest weight loss causes changes in metabolism that

reduce the risk of these cancers. (The Scientist, November 2015)

OBESOGENS MAKE YOU FAT

Energy balance and the principle of conservation of

energy is one of the first lessons you learn in a college

nutrition course. In a nutshell, you get fat if you take in

more energy than you expend. Likewise, you lose weight

when energy expenditure exceeds energy intake. If weight

management were that simple, we wouldn’t be in the

midst of an obesity epidemic. Researchers from the

University of California, Irvine suggested that

obesogens— environmental chemicals that alter cellular

sensors controlling metabolic rate and food intake—

interfere with energy balance and promote fat storage.

These chemicals include environmental estrogens— molecules that resemble the hormone estrogen— and chemicals found in plastics or manufacturing byproducts that interfere with the control of metabolism, appetite and weight management. Exposure to these chemicals during critical growth periods

might condemn people to a lifetime of obesity.

Understanding and managing environmental estrogens

and obesogens is a major public health issue. (The

Scientist Magazine, November 1, 2015)TURN ON BROWN FAT FOR MORE RAPID WEIGHT LOSS

The human body contains small amounts of a calorie-

burning tissue called brown fat (brown adipose tissue,

BAT) that converts food energy directly into heat. White

fat does the opposite— it stores energy. BAT is an

important heat-generating tissue in hibernating animals.

It promotes non-shivering thermogenesis, which

generates heat and helps animals and humans adapt to

the cold. Brown fat accounts for as much as 10 percent of

the fat mass in people living in cold climates, such as

northern Finland. Individual differences in BAT content

and activity play an important role in human obesity.

BAT is turned on by the sympathetic nervous system,

which is the body’s fight-or-flight system for coping with

stress and emergencies. Increasing brown fat activation helps people expend more calories and burn more fat. Dietary supplements, such as AML’s

Thermo Heat, can increase brown fat activity, which will

increase caloric expenditure and promote fat burning.

Three drug classes proposed to alter BAT metabolism

include the thiazolidinedione (TZD) class of peroxisome

proliferator-activated receptor gamma agonists and fibroblast growth factor 21 (FGF21) analogs. These drugs aren’t ready for prime time. (Frontiers in Endocrinology, 6: article 174, 2015)

HIGH-INTENSITY INTERVAL TRAINING PROMOTES APPETITE CONTROL

High-intensity interval training (HIIT) involves

repeated repetitions of high-intensity exercise lasting

10 to 120 seconds, followed by rest or reduced exercise

intensity. HIIT produces rapid improvements in

endurance, maximal oxygen consumption, glycogen

storage and muscle cell mitochondria (cell

powerhouses) in less time than traditional exercise

training. Its effects on obesity and weight control are not totally understood. Aaron

Sim and colleagues from the University of Western Australia found that HIIT

practiced for 12 weeks reduced appetite in overweight, inactive men better than

continuous exercise. The HIIT program consisted of repeated bouts of exercise on a

stationary bike for 15 seconds at maximum intensity, followed by one minute of rest.

Traditional training involved 30 to 45 minutes of continuous exercise on a stationary

bike at 60 percent effort. Appetite was assessed during test meals. The HIIT group

showed improvements in appetite regulation during the test meals, while there were

no changes in the traditional exercise group or controls. HIIT also improved blood

sugar regulation. HIIT is a good training method for weight control and management

of insulin sensitivity. (Medicine Science Sports Exercise, 47: 2441-2449, 2015)

MARCH 2016 FITNESSRx for MEN 27 www.fitnessrxformen.com

REGULAR EXERCISE MAINTAINS DAILY CALORIC EXPENDITURE AFTER WEIGHT LOSS

More than 66 percent of Americans are obese or overweight. Obesity increases the risk of heart

disease, stroke, back pain, poor metabolic health and premature death. A recent Gallup poll found that 51 percent of Americans want to lose weight, while only 26 percent are making a serious eff ort to do so. Weight maintenance is extremely difficult. Ninety-five percent of

people who lose weight will gain it back again within a year. One reason for this is that metabolic

rate slows after weight loss, making it extremely difficult to maintain the losses. An important

study led by Gary Hunter from the University of Alabama at Birmingham showed that aerobic or

resistance exercise helps maintain metabolic rate after weight loss. Researchers studied

physically inactive, obese middle-aged women who lost an average of 25 pounds. One group did

aerobics, another group lifted weights, while another was sedentary. The exercise groups,

particularly the resistance trainers, were able to maintain metabolic rate (calorie burning) after

weight loss, which is extremely important for preventing weight regain. (Medicine Science Sports

Exercise, 47: 1950-1957, 2015)

Intermittent Fasting for Weight LossSuccess in many sports requires minimal body fat and maximal muscle mass. Intermittent

fasting might help athletes achieve this goal— according to an article by Grant Tinsley, Joshua

Gann and Paul La Bounty. Athletes must make weight in sports like weightlifting, powerlifting

and martial arts. Constant dieting can sap energy and trigger glycogen depletion in the

muscles and liver, which makes it difficult to train hard. Intermitt ent fasting, involving periods of fasting and non-fasting, might help athletes lose weight and maintain energy for intense training.Fasting every other day or even once a week results in a calorie

deficit over time that promotes fat loss. Modified fasting allows athletes to consume some

calories, which might be more realistic and palatable. Short fasts are best for athletes

because they don’t cause significant muscle loss. Athletes can fast on non-exercise days so

they have plenty of energy for physical activity. We don’t completely understand how

intermittent fasting affects performance. (Strength and Conditioning Journal, 37: 60-71, 2015)

MELATONIN Helps Cut Fat

Melatonin is a hormone produced by the pineal gland

in the brain that promotes sleep. It is produced cyclically

in response to darkness and light. Supplementing

melatonin might promote weight control— according to

the results of a study on mice by Italian researchers.

Lean and obese mice were given melatonin or a placebo

in their drinking water for eight weeks. Melatonin

reduced weight, fat storage area and reversed fat tissue

enlargement in the obese mice, but not the lean mice. It

worked by decreasing inflammation and normalizing

adipokines, which are important fat-signaling chemicals.

Melatonin supplements help promote sleep and weight

control. (Nutrition Research, 35: 891-900, 2015)

LOW-FAT DIETS DON’T WORK

During the past 35 years, nutritional

experts have advised people to cut

down the amount of fats they

consume. The origin of this

recommendation was the United States

Senate Select Committee on Nutrition

and Human Needs Committee chaired

by former U.S. Senator George

McGovern (1968 and 1977). This

productive committee established

reduced intake of fats and increased

consumption of carbohydrates as

national goals. Americans took this

advice to heart, and obesity rates went

through the stratosphere. Deirdre

Tobias and co-workers from Brigham

and Women’s Hospital and Harvard

University conducted a meta-analysis

that pooled the results of 53

randomized trials on the effects of

low-fat diets on long-term weight loss.

Low-fat diets do not cause more weight loss than diets higher in fat. Fat has been demonized for nearly half

a century, based more on political

considerations than scientific fact. (The

Lancet Diabetes & Endocrinology, 3:

968-979, 2015)



● SUPPLEMENTS CUTTING-EDGE RESEARCHFitRxWarmUP


CHONDROITIN SULFATE BETTER THAN CELEBREX FOR KNEE JOINT HEALTH

Garcinia cambogia is a popular supplement for weight loss, but there is litt le

objective research supporting its use or safety . Scientists from the Transplantation

Center, Mayo Clinic in Phoenix, Arizona reported the case of a 52-year-old woman

who suff ered acute liver failure requiring a liver transplant aft er taking 1,000 milli-

grams per day of the herbal supplement Garcinia cambogia (USA Nutra Labs) for 25

days. A study by researchers from South Korea showed that obese mice consuming a

high-fat diet supplemented with Garcinia cambogia showed reduced abdominal fat

levels and smaller fat cells compared to animals given a placebo (fake Garcinia).

Animals receiving the supplement showed increased activity in genes involved in fat

metabolism. However, the supplement impaired blood sugar regulation and had sig-

nifi cant side eff ects in the liver that included increased connective tissue formation,

cell membrane destruction and oxidative stress. Garcinia cambogia might pose unac-

ceptable health risks. (Annals of Hepatology, 15: 129-128, 2016; World Journal

Gastroenterology, 19: 4689-4701, 2013)

GARCINIA CAMBOGIA LINKED TO LIVER FAILURE

A supplement containing whey pro-

tein, HMB (beta-hydroxy-beta-methylbu-

ty rate) and a slow-releasing carbohydrate

(EAS Recovery Protein, RP) promoted

recovery from intense weight training

more than whey protein alone— accord-

ing to a study from Ohio State University .

Athletes performed intense weight train-

ing for three days— one heavy resistance

workout (six exercises, total of 20 sets,

three to fi ve reps per set, three minutes

of rest between sets) and two metabolic

workouts (six exercises, total of 18 sets,

eight to 10 reps per set, 30 seconds of

rest between sets). Compared to whey,

subjects consuming RP showed lower lev-

els of muscle damage markers (creatine

kinase, interleukin-6), less muscle sore-

ness and greater vertical jump perfor-

mance in the days following the

workouts. Sophisticated radioactive tracer

studies by other researchers found that

HMB prevented muscle protein break-

down, stimulated muscle growth and pro-

moted fat breakdown. HMB plus whey is

a good supplement for weight training.

(Journal of the American College of

Nutrition, 34: 91-99, 2015)

HMB Plus Whey Protein Speeds Recovery From Intense Exercise

GLUCOSAMINE PROMOTESBLOOD SUGAR REGULATION

Glucosamine is an amino monosaccharide (carbohydrate) marketed to promote

joint health and reduce symptoms of osteoarthritis. The body uses glucosamine to

make cartilage. British researchers, in a study on rats, found that glucosamine

increased the biological availability of insulin, which would help the body regulate

blood sugar. Animals fed glucosamine for fi ve days showed decreased blood sugar

levels. It is not known whether these results apply to humans. (Drug Design,

Development and Therapy 9: 6167, 2015)

Chondroitin sulfate was superior to the anti-infl am-

matory drug Celebrex for decreasing knee joint pain and

preventing joint deterioration linked to osteoarthritis—

according to a study led by Jean-Pierre Pelletier from the

Rheumatology Research Institute in Montreal, Canada.

Chondroitin eff ectively delayed the progression of the

disease, while improving functional capacity and

decreasing pain. Patients in the study took either 1,200

milligrams per day of chondroitin sulfate or 200 milli-

grams per day of Celebrex for two years. Chondroitin

had the best long-term eff ect on arthritis progress, even

though both treatments eff ectively reduced symptoms.

(Paper presented at the American Academy of

Rheumatology Annual meeting, 2015)


BEETROOT JUICEPREVENTS ALTITUDE SICKNESS

Consuming beetroot juice before and during exposure to high altitude might prevent acute mountain

sickness (AMS)— according to a Scandinavian study. Blood vessels constrict at high altitude, which

increases lung blood pressure and contributes to AMS. Symptoms include nausea, vomiting, decreased

energy levels, fatigue and anxiety . Beetroot juice, which is high in nitrates, increases the production of

nitric oxide by the blood vessels, which helps the blood vessels relax and return to normal function.

AMS can occur as low as 5,000 feet. Most people experience symptoms at 10,000-12,000 feet. Drugs

such as acetazolamide and dexamethasone are currently used to treat and prevent AMS. Beetroot is a

healthier alternative. (Nitric Oxide, 50: 58-64, 2015)

Beetroot juice is high in nitrates

that are important for synthesizing

nitric oxide in the inner lining of the

blood vessels. It is particularly eff ec-

tive in promoting blood vessel health in

people with elevated cholesterol levels.

Beetroot juice consumption improved blood fl ow by 24 percent compared to a low-nitrate beet-root placebo (fake beetroot). Beetroot also had a small eff ect on reducing blood clots and in chang-

ing the salivary microbes to a ty pe bett er linked to cardiovascular health. Beetroot juice improves

blood vessel health. (American Journal Clinical Nutrition, published online November 25, 2015)

Beetroot Juice Improves Blood Vessel Health

Myelin is an insulating covering around many nerve

fi bers that increase the speed of neural conduction. Myelin increases around nerve cells when you learn skills such as the golf swing, squatt ing, juggling or riding a bike. Skill practice works in part because of increased

myelin. Omega-3 fatty acids can increase the myelin content

of motor nerves and improve motor skills performance,

according to a University of Toronto study led by Evan Lewis.

The study showed that supplementing omega-3 fatty acids

for three weeks increased muscle activation and reduced

fatigue during high-intensity exercise and maximal squatt ing.

(Journal International Society Sports Nutrition, 12: 28, 2015)

Omega-3 Fatty Acids Improve Neuromuscular Function

Creatine Might Prevent Post-Exercise Muscle Soreness

Intense weight training, particularly involving eccentric muscle contractions (lengthening contrac-

tions), can trigger delayed-onset muscle soreness (DOMS). Intense training causes small injuries to

the muscle fi bers. This causes an infl ammatory response that helps heal the tissue. Creatine mono-

hydrate supplements might speed recovery from intense weight training and reduce the severity of

DOMS— according to a literature review led by Jooyoung Kim from Kookmin University in Korea.

Creatine might reduce oxidative stress, modify infl ammation, enhance muscle cell calci-um metabolism and promote satellite cell activation— all of which might promote heal-ing and speed recovery. We need more research before we know for sure. (Journal of Exercise

Rehabilitation, 11: 244-250, 2015)

● HEALTH CUTTING-EDGE RESEARCH


MEN CONCERNED ABOUT BODY IMAGE

PPROSTATTE CANNCERR DIAAGNOOSESS DDECREASSE IN TTHE UU.S.

FitRxWarmUP

Weight training reduced the incidence of b

lesions) in older women— according to a one y y y

researchers. Exercise is the new “brain food. y

activity can improve brain health and functio y y

decline in cognitive function that occurs in m y y g

Exercise improves the brain’s ability to lea reason. It promotes the creation of new nerv -

vous system and enhances the nervous sys ty ty

change and adapt. Exercise protects the brai g g

delay or prevent brain disorders such as Alz f

Youth. (Journal American Geriatrics Society , 6 )

In May 2012, the United States Preventive Task Force— a panel of medical

experts appointed and funded by the U.S. Department of Health and Human

Services— recommended against prostate-specifi c antigen (PSA) testing for

prostate cancer. Most cases of prostate cancer have a good prognosis, even

without treatment. Prior to 2012, widespread PSA screening resulted in overdiagnosis of prostate cancer by 17 to 50 percent. Early treatment oft en

resulted in erectile dysfunction, anxiety about cancer, infection and urinary

problems. Even though 12 percent of men will get prostate cancer, most will die

from something else. The decrease in prostate cancer diagnoses represents

improvements in prostate cancer management in the United States. (Journal

American Medical Association, 314: 2054-2061, 2015)

EXERCISE SLOWS THE AGING PROCESS

Physically fi t people have healthier, more resilient genes.

Exercise preserves gene structures called telomeres, which

form the ends of the DNA strands and hold them together.

Over time, the telomeres shorten, reducing their eff ectiveness,

which triggers illness and death. Exercise prevents telomere

shortening. A study led by Nobel Prize-winner Elizabeth

Blackburn from the University of California, San Francisco and

Paul Loprinzi from the University of Mississippi showed that

people who exercised more had longer telomeres (leukocyte

telomeres). The relationship was strongest during middle-

aged people (40-64), which suggests that this is a critical time

for remaining active. Other studies have found that overtrain-

ing shortens telomere length, so balance is the key. (Medicine

Science Sports Exercise, 47: 2347–2352, 2015)

brain injuries (white matt er

e-year study by Canadian

” Even moderate physical

on, and may delay the

any people as they age. y y g

arn, remember, think and ve cells throughout the ner-

tem’s plasticity — its ability to

in as people age, helping to

zheimer’s disease. Exercise is the true Fountain of

63: 2052–2060, 2015)


Seventy -fi ve percent of women don’t like the way

they look in the nude. That’s true even among

women with terrifi c bodies. Consequently, sixty -fi ve

percent have behavioral issues regarding food

intake and 10 percent have eating disorders such as

anorexia, bulimia nervosa and binge-eating disorder.

Men of the “selfi e generation” are also concerned

about body image. The popularity of superheroes

has given modern men inferiority complexes

because Superman and Batman don’t have

potbellies. The modern male’s obsession with body

image has led to previously rare psychological

problems such as depression and muscle

dimorphism (obsessed with muscle mass). While

eating disorders are rare in men, millennials are

resorting to anabolic steroids, plastic surgery and

makeup to make them feel bett er about themselves.

The modern emphasis on gender equity has

caused many modern young men to question their

masculinity . Most women have no trouble talking

about their insecurities, but men tend to hide them.

Feelings of physical inadequacy are new

psychological challenges for modern men.

(Nature, 526: S12-S13, 2015)

WEIGHT TRAINING PREVENTS BRAIN DETERIORATION

Protected by U.S. patent number #6,326,513. Facebook logo is owned by Facebook Inc. Read the entire label and follow directions. © 2015

THE MOSt poWERFUL

MUSCLEBUILDINGPERFORMANCE

PROTEINMuscleTech® researchers have reengineered their most

advanced, time-tested lean musclebuilder to help hard-

training athletes meet their most demanding goals with

the all-new, scientifi cally advanced NITRO-TECH® POWER.

This muscle-amplifying, performance-powering protein is

supercharged with several key ingredients that have been

shown in multiple clinical studies to help you pack on more

muscle than ever! And because it’s from MuscleTech® –

the brand with over 20 years of excellence and industry-

leading innovation – you know it’s a formula you can trust.

• Every double-scoop serving is packed with a clinically researched 6g dose of creatine to provide even bigger mass gains

• Free testosterone support and enhanced ATP regeneration – needed for the biochemicalreactions involved in a muscle contraction

• Plus tart cherry powder shown to reduce muscle soreness

SUPERCHARGED WHEY PROTEINNEW

!

6-IN-1SUPERCHARGEDWHEY PEPTIDEFORMULA

PART OF THEBEST-SELLINGNITRO-TECH®PERFORMANCE SERIES

60g Highest Quality Whey Protein Peptides & Isolate

14.8g Potent Dose of BCAAs

2.5g Scientifi cally Validated Dose of Betaine

6g Creatine Monohydrate

200mg Test-Boosting Boron Citrate

480mg Tart Cherry Powder

1.

2.

3.

4.

5.

6.

EXTREME MUSCLEBUILDING

PERFORMANCE & RECOVERY

LEAN MUSCLE NIGHTTIME

Based on 2 scoops

FitRxWarmUP ● HEALTH CUTTING-EDGE RESEARCH


HIIT PROTECTS AGAINST HEART ATTACKS

Strong quadriceps are linked to a lower risk of premature

death from cardiovascular disease and from all causes—

according to a study led by Kentaro Kamiya from Kitasato

University Hospital in Japan. Researchers measured quad

strength in 1,314 aging men and performed follow-up

measurements fi ve years later. Stronger men showed an 88 percent lower risk of death from cardiovascular disease and a 75 percent reduced risk from all causes, compared to men with the least quad strength. Regular exercise is critical

for a long life. Poor leg strength promotes exercise intolerance,

which deprives people of an easy and eff ective way of

maintaining metabolic health. (The American Journal of

Medicine, 128:1212-1219, 2015)

EXCESSIVE EXERCISE LINKED TO CORONARY ATHEROSCLEROSIS

This month, we summarized several studies showing the health benefi ts of exer-

cise. Excessive exercise, however, can cause hardening of the arteries in the heart

and increase the risk of heart att ack— according to a study presented by British

scientists. They studied 169 veteran competitive endurance athletes and compared

them with aged-matched non-athletes. Athletes who ran more than 35 miles a week

or cycled more than 150 kilometers per week had greater coronary artery calcium

accumulation. Fahey and Swanson (Med Sport, 12 (4): 124-128, 2008), in an analysis

of 20,000 subjects from the Physicians’ Health Study, predicted that 30 minutes of

exercise was best for avoiding sudden cardiac death. People who exercised more or

less than that were at increased risk. As Goldilocks could tell you, just as there’s an

optimal temperature for porridge, there is an optimal volume of endurance exercise

that promotes health. (European Society of Cardiology meeting, August 2015)

STRONGER QUADS LINKED TO REDUCED DEATH RISK

High-intensity interval training (HIIT) protects the heart from low blood fl ow by

increasing nitric oxide production in the heart arteries— according to a study on rats

by researchers from Shiraz University in Iran. One group of animals practiced HIIT for

eight weeks, while another group did no exercise. The HIIT group performed seven

intervals for seven minutes at 80 to 100 percent of maximum eff ort, with three minutes

rest between intervals. HIIT increased nitric oxide (NO) levels by 150 percent. NO is a vital chemical produced in the inner lining of the blood vessels that control blood fl ow. The animals were subjected to decreased heart blood fl ow to simulate a

heart att ack. The trained animals suff ered substantially less heart damage. Intense

interval training protects the heart against reduced blood fl ow by increasing nitric

oxide levels in the coronary arteries. (Iran Journal Public Health, 44: 1270-1276, 2015)

High-intensity interval training (HIIT) improves blood sugar regulation and prevents ty pe 2 diabetes—

according to a large meta-analysis by researchers from Great Britain. HIIT involves repetitions of high-

intensity exercise lasting 10 seconds to several minutes, followed by rest. The analysis combined the

results of 50 studies. HIIT reduced insulin resistance, hemoglobin A1c and bodyweight more than

continuous exercise or inactivity in people with and without ty pe 2 diabetes. HIIT produces rapid

increases in fi tness and improves blood sugar regulation. (Obesity Reviews, 16: 942–961, 2015)


Seventeen years ago, MuscleTech® revolutionized

muslcebuilding with the groundbreaking formulation of

NITRO-TECH® – a scientifi cally superior whey isolate

formula. Today, MuscleTech® researchers are changing

the way you build muscle – again. New MuscleTech®

NITRO-TECH® RIPPED is an advanced formula that

combines the highest quality whey protein peptides and

isolate with a scientifi cally tested weight loss complex.

• 7-in-1 formula also delivers ultra-pure CLA, MCTs, L-carnitine

L-tartrate, green tea extract, rose hip and kelp powder.

• Subjects taking the key weight loss ingredient in NITRO-TECH®

RIPPED (C. canephora robusta) lost an average of 10.95 lbs.

in 60 days with a low-calorie diet, and 3.7 lbs. in 8 weeks

following a calorie-reduced diet and moderate exercise.

• Featuring two delicious, mouthwatering flavors –

Chocolate Fudge Brownie and French Vanilla Swirl.

ENGINEERED FOR LEAN RESULTS

Protected by U.S. patent number #6,326,513. Facebook logo is owned by Facebook Inc. Read the entire label and follow directions. © 2015

PROTEIN +WEIGHT LOSS

FORMULA

NEW

!

1. 30g Whey Peptides & Isolate

2. 500mg L-Carnitine L-Tartrate

3. 250mg Conjugated Linoleic Acid (CLA)

4. 100mg Green Tea Extract

5. 100mg Rose Hip Extract

6. 20mg Premium Kelp

7. Medium Chain Triglycerides

200mg C. canephora robusta for weight lossPlus!

7-IN-1 PREMIUM WHEY+WEIGHT LOSSFORMULA

PART OF THEBEST-SELLINGNITRO-TECH®PERFORMANCE SERIES EXTREME

MUSCLEBUILDINGPERFORMANCE

& RECOVERYLEAN MUSCLE NIGHTTIME


The U.S. Food and Drug Administration (FDA) approved the fi rst genetically

engineered animal, a breed of Atlantic salmon that grows twice as fast as normal

salmon. Genetically altered crops that are resistant to drought and pests have

been around for years. The new salmon grow fast because they secrete increased

amounts of growth hormone. The salmon will have no special labeling, so

consumers will not know whether they are gett ing normal or super salmon. Critics

are concerned about the risks of these salmon contaminating the natural fi sheries.

More genetically altered animals are on the horizon, including catt le without horns

and pigs that do not need to be castrated. (Nature, 527:417-418, 2015)

SHOULD YOU STOP EATING BACON AND HOT DOGS?The World Health Organization found a link between

processed red meat consumption and colorectal

cancer. Eating processed meats increased the risk by

17 percent. The cancer-causing chemical in processed

meat appears to be heme iron, which has been

discovered in cancerous tissue. The link might also be

the way bacteria in the gut reacts to the meat

products. That doesn’t mean you should give up hot

dogs, bologna and bacon, because the link was small.

The risk of colon cancer from bacon pales in

comparison with the risk of not gett ing a colonoscopy

at age 50 to 75, or smoking. Processed meat causes about three percent of all cancer. In contrast, tobacco causes 86 percent of lung cancers. America

would have 8,800 fewer cancer cases if the entire

population gave up processed meats. In contrast, we

would have 64,500 fewer cases of cancer if everyone

gave up smoking. Cut down on hot dogs and bacon if

you consume a lot of them. Otherwise, don’t worry

about it. (The New York Ti mes, November 1, 2015)

BEEF AND DAIRY PROTEIN Increase Post-Exercise Muscle Protein Synthesis EquallyThe legendary ancient Olympian Milo of Croton was a

six-time wrestling champion at the Ancient Olympic

Games in Greece. According to legend, one secret to his

success and great strength was that he ate 20 pounds of

beef every day. Most modern bodybuilders consume beef,

but get much of their protein intake from whey protein

supplements. Nicholas Burd and colleagues from

Maastricht University in the Netherlands found no

diff erence between consuming 30 grams of beef or dairy

protein on muscle protein synthesis or protein signaling

following weight training. Protein synthesis was slightly

faster in the dairy group during the fi rst two hours of

recovery, but was equal aft er fi ve hours. (American

Journal Clinical Nutrition, 102: 828-836, 2015)

Carb Restriction Enhances Training Adaptations to HIITCarbohydrate is the principal fuel during exercise at exercise intensities above 65

percent of maximum eff ort. We have known for more than 50 years that people

have bett er endurance when they consume high-carbohydrate diets. Scientists from McMaster University in Canada found that power output is increased more following low-carbohydrate diets than when training with high-carb diets. Researchers introduced the concept of Hi-LO carb training. Subjects

practiced two interval-training workouts per day for two weeks. Each workout was

preceded by a high and then low carb intake (Hi-LO). Another group consumed

high carbohydrate intake (HI-HI) before each workout. The high-low carb

consumption protocol resulted in greater power output by the end of the study. The

researchers used only moderately trained college students, so it is not clear

whether the results would apply to serious or elite athletes. (International Journal

Sport Nutrition Exercise M etabolism, 25: 463-470, 2015)

FRANKEN-SALMON Approved by FDA

FitRxWarmUP ● NUTRITION CUTTING-EDGE RESEARCH


Facebook logo is owned by Facebook Inc. Read the entire label and follow directions. © 2015

TASTE

OF MUSCLE MORE STRENGTH FLAVORS

Test subjects supplementing with 2.5g of betaine built 5.5 times more lean muscle than the placebo group (3.75 lbs. vs. 0.66 lbs.). In a separate study, betaine was shown to enhance muscle endurance.

Get AMINO BUILD® NEXT GEN in mouthwatering Icy Rocket Freeze, White Raspberry, Fruit Punch Splash and Watermelon fl avors. The ENERGIZED formula is available in Blue Raspberry, Fruit Punch Splash, Orange Pineapple and Concord Grape.

Precisely formulated with a 4g dose of ultra-anabolic leucine, shown in clinical research published in the International Journal of Sports Physiology and Performance to help subjects increase their 5-rep max strength by over 40%.

The most advanced strength-enhancing BCAA+

formulas from MuscleTech® are here. Introducing

AMINO BUILD® NEXT GEN and AMINO BUILD®

NEXT GEN ENERGIZED. Both fully disclosed

formulas deliver powerful strength-building

and endurance based on four gold-standard

clinical trials, plus mouthwatering flavors

perfected by the world’s top fl avoring experts.

Amplify your performance with AMINO BUILD®

NEXT GEN from MuscleTech® – try both

powerful formulas today!

AMINO BUILD® NEXT GEN & NEXT GEN ENERGIZED

• Clinical doses of key ingredients shown to build muscle & strength

• Core ingredients backed by 4 clinical studies

• Coconut water & watermelon juice complex, plus electrolytes

• Energized formula delivers naturally sourced caff eine for instant energy, focus & intensity

• Amazing refreshing taste!Study subjects put on 3.75 lbs. of lean muscle in 6 weeks in leading university research published in the Journal of the International Society of Sports Nutrition.

LEAN BODY MASS GAINEDIN 6 WEEKS

BE

TAIN

E

PLACEBO

43.5

32.5

21.5

10.5

0

3.75 LBS.

OF LEANMUSCLE

NEW!


CALCIUM SUPPLEMENTS INCREASE BLOOD PRESSURE Many people, particularly women, take

calcium supplements to maintain or

increase bone density . This could be a

mistake. The United States Preventive

Services Task Force, an independent think

tank that reviews studies and develops

clinical recommendations, advised women

to avoid calcium supplements because they

don’t increase bone density and might

increase the risk of heart att ack. A study from the University of Auckland in New Zealand found that calcium supplements increased blood pressure and blood coagulation for up to eight hours. Calcium

supplements might have severe and

potentially deadly side eff ects. (British

Journal Nutrition, 114: 1868-1874, 2015)

Increased levels of blood sugar (glucose) and insulin are symptoms of pre-

diabetes and ty pe 2 diabetes, which are disturbances in blood sugar regulation.

Diabetes increases the risk of heart att ack, stroke, heart failure, kidney disease,

blindness, impotence, amputation and premature death. A large meta-analysis,

involving more than 60 research centers worldwide and 50,000 non-diabetic

Caucasian patients, found a link between red and processed meat consumption

and disturbances in blood glucose regulation. Consumption of processed meat was linked to increased blood glucose, while red meat consumption is linked to high blood levels of glucose and insulin. Genetic variations did not change

the results. Consumption of red and processed meat is linked to higher body mass

index (BMI; proportion of weight to height). Red and processed meat eaters tend to

be fatt er, which makes them more prone to ty pe 2 diabetes. (American Journal

Clinical Nutrition, 102: 1266-1278, 2015)

PALEO DIET Improves Metabolic Syndrome Symptoms The Paleolithic or caveman diet is based on consuming berries, nuts, lean grass-fed meats

and fi sh. Proponents of the diet claim that human genes evolved over thousands of years to

optimize metabolism from eating these natural foods. Industrialization changed the human diet

suddenly to include the

consumption of grains and calorie-

dense, high fat, processed foods.

Food choices also increased

dramatically, which promoted

overeating and overconsumption of

unhealthy foods. Researchers from

Bahrain and the Netherlands

showed that the Paleolithic

(caveman) diet improved symptoms

of the metabolic syndrome, a cluster

of risk factors that include

abdominal fat deposition, abnormal

blood fats, high blood pressure,

insulin resistance and ty pe 2 diabetes. Their study was a meta-analysis that combined the

results of four well-controlled studies involving 159 people. People consuming the Paleolithic diet showed decreases in waist circumference, blood fats and blood sugar compared to people consuming a normal diet. Critics of the Paleolithic diet point out that the diets of

ancient humans varied greatly from one place to another, so that it is unlikely that metabolically

linked genes adapted uniformly. (American Journal Clinical Nutrition, 102: 922-932, 2015)

HIGH-PROTEIN DIET PLUS WEIGHT TRAINING Improves Body CompositionThe United States Department of Agriculture recommends that people consume 0.8 grams of

protein per kilogram of bodyweight. Active people might benefi t from as much as 1.5 grams per

kilogram. Jose Antonio from Nova Southeastern University in Florida, and colleagues, found that

high protein intake (3.4 grams per kilogram of bodyweight per day) plus a periodized weight-

training program showed greater decreases in bodyweight, percent fat and fat mass than a

group consuming 2.3 grams of protein per kilogram of bodyweight. There were no diff erences in

fat-free mass (largely composed of muscle). Previous studies showed overfeeding protein

without weight training did not alter body composition. They concluded that intensely training

athletes would benefi t from protein intakes greater than 2 grams of protein per kilogram of

bodyweight per day. (Journal International Society Sports Nutrition, 12: 39, 2015)

RED MEAT AND PROCESSED MEAT CONSUMPTION Linked to Disturbed Blood Sugar Regulation

FitRxWarmUP ● NUTRITION CUTTING-EDGE RESEARCH


AND

PLASMA MUSCLE™

Features an exclusive combination of patented PEAK ATP® and OptiNOs®. PEAK ATP® helped study subjects gain 8.8 lbs. of lean muscle in 12 weeks while boosting strength by 147%, and the premium ingredients in OptiNOs® helped subjects boost strength and crank out 4 times more reps than the control group.

CLEAR MUSCLE®

Delivers patented BetaTOR®, an exclusive metabolite and free-acid derivative of leucine and HMB, which was shown in university research to help study subjects pack on 16.3 lbs. of lean muscle in 12 weeks.

BetaTOR® is a registered trademark of Metabolic Technologies, Inc., and use of HMB is licensed from Metabolic Technologies, Inc. Uses of HMB are covered by pending patent applications owned by Metabolic Technologies, Inc., and U.S. patent number 6,103,764 licensed by Metabolic Technologies, Inc. PEAK ATP® is a registered trademark of TSI USA Inc. and is used under license. Uses of ATP are licensed to Iovate by TSI USA Inc. under U.S. patent numbers 6,723,737; 7,671,038; and 7,629,329. OptiNOs® is a registered trademark of Laila Nutraceuticals. Facebook logo is owned by Facebook Inc. Read the entire label and follow directions. © 2015

INGREDIENTS BACKED BY UNIVERSITY OF TAMPA RESEARCH – ONLY FROM MUSCLETECH®

• Take them separately or stack them for unprecedented gains in muscle size

• Delivers extreme anabolic & anti-catabolic eff ects

• The only musclebuilding pills with BetaTOR®, PEAK ATP® & OptiNOs®

• Clinically dosed based on research conducted at The University of Tampa

• Fully disclosed formulas – no proprietary blends

HOW mTOR ACTIVATION WORKS

Clear Muscle®

Plasma Muscle™

Muscle Cell

mTOR

The groundbreaking compounds in Clear Muscle® and Plasma MuscleTM work on separate musclebuilding mechanisms of the mTOR enzyme – the body’s primary regulator of muscle growth – to activate protein synthesis and put your body into a prime anabolic state.

NEW!

FitRxWarmUP ● SEX CUTTING-EDGE RESEARCH


ERECTILE DYSFUNCTION COMMON IN COPD


A survey of 23,000 adults by Today.com and Self.com revealed that 46 percent of married

people keep fi nancial secrets from their spouses. Many American households spend more money than they earn, which sets the stage for fi nancial shenanigans. Paying in

cash to avoid a paper trail is a favorite method of fi nancial cheaters. They ty pically make

frequent, small withdrawals from the ATM and then salt the money away in a secret

account. Some women will pad grocery store purchases with gift cards that they can later

use for fun money. Others have secret credit cards or bank accounts. This can cause major

problems when the couple applies for a mortgage or auto loan. Others just lie about

purchases or their real prices. Resolving deceptive money practices can ruin a family’s

budget and lead to divorce. (The Wall Street Journal, November 2, 2015)

IIS YOURR SIGGNIFFICAANTT OTTHER SSNEAKIING MMONNEYY?

The Changing PORN BUSINESS

Porn is more popular than ever, only now

it is free. In the late 1970s, people paid a

premium for porno videotapes and porn

stars made a fortune. By the early 2000s,

there were more than 3,000 porn sites and

fi lm producers were cranking out about 150

videos per week. Porn sites starting includ-

ing free teasers to att ract customers. Gradu-

ally, people expected porn for free. That was

the beginning of the end for mom-and-pop

porno fi lmmakers. Porn studios declined

from a high of 200 to about 20. Porn stars

took a cut in pay from $1,500 an hour to

$500, and were asked to produce more

extreme content. The porn business model

changed gradually. Porn sites have 100 mil-

lion visitors per day. They still make money

because some of the millions of porn fans

sign up for pay sites. A few large companies

dominate the business, and porn sites make

most of their money from ads. (The Econo-

mist, September 26, 2015)

What do you do if your name was among the 30 million leaked in

the recent hack of the Ashley Madison extramarital aff air site? Eliz

abeth Bernstein, the Dear Abby of The Wall Street Journal says,

“Confess before you get caught.” Chances are, she is going to

fi nd out anyway. A 2007 MSNBC poll of 30,000 people who

cheated on their spouse found that most got caught or their

spouse suspected they were having an aff air. Many therapists

advise the opposite: if you’re gett ing away with it and the spouse

doesn’t suspect, confessing isn’t going to help the marriage. There

are four ways that people get caught: the guilty party confesses

without prior interrogation from the spouse; the guilty party admits

it aft er being questioned by a suspicious spouse; the spouse catch-

es the cheater red-handed; or a third party rats you out. The least

damaging is when the cheating spouse admits cheating without

being asked. We recommend that you say the following: “I didn’t

do it. If I did it, I can explain it. If I can’t explain it, I promise never

to do it again.” (The Wall Street Journal, November 16, 2015)

OUTED BY ASHLEY MADISON

Chronic obstructive pulmonary disease (COPD) is a chronic lung disorder that makes it hard to

breathe. It includes emphysema, chronic bronchitis and asthma. Symptoms include distressed

breathing, coughing, sputum production and wheezing. COPD patients also experience sexual prob-

lems such as decreased sex drive, erectile dysfunction and loss of sexual vitality . Turkish research-ers found that low blood oxygen levels, smoking and decreased physical activity were impor-tant triggers of sexual dysfunction in COPD patients. Erectile

dysfunction severely decreased the quality of life in these men.

Sexual counseling should be part of the COPD treatment plan.

(Chronic Respiratory Diseases, published online December 8, 2015)

Baseball legend Mickey Mantle once said, “If I knew I was

going to live this long, I’d have taken bett er care of myself.”

People living healthy lifesty les can have tissues and organs that

are biologically “younger” than those who smoke, eat poor diets

and don’t exercise. The Framingham Heart Study developed the

concept of vascular age (blood vessel age) based on weight,

height, blood pressure, blood fats, smoking history and blood

sugar control. Italian researchers found that men with higher vascular age showed an increased risk of erectile dysfunction. Poor sexual health is both a

symptom and cause of poor metabolic health triggered by poor diet and lack of physical activity .

(Journal Sexual Medicine, Published online December 3, 2015)

High Blood Vessel Age Linkeed too EEreecttilee Dysffunnctiionn


BASED ON RESEARCH ATA LEADING AMERICAN UNIVERSITY

TEST SUBJECTS RAPIDLY ADDED MASS!▲

GA

INS IN

BO

DY

MA

SS (LB

S.)

CA

LO

RIE

S IN

MA

SS-T

ECH

®EX

TR

EM

E 2

00

0&

SK

IM M

ILK

CONTROL

76543210

5XTHE

MASS

In an 8-week study, subjects consuming a high-protein diet containing approximately 2,300 calories and performing a weightlifting program added 2,000 calories (the same amount found in one serving of MASS-TECH® EXTREME 2000 plus 16 oz. of skim milk) to their regimen. The results were examined and, on average, subjects gained 6.8 lbs. of mass while control subjects gained 1.3 lbs.


NEW! 22 LBS. MASSIVE SIZE

THE MOST EXTREME

Ultimate Mass Gainer with 5 Powerful Products in 1 MUSCLETECH® MASS-TECH® EXTREME 2000 is the

ultimate 100% whey protein mass gainer. A super-

charged 5-in-1 formula for the extreme mass gainer,

featuring 80g of quality protein, 400g of carbs and

2,000 mass-producing calories (when mixed with

16 oz. of skim milk). MASS-TECH® EXTREME 2000 has

everything you need to bulk up, pack on muscle and

smash through strength plateaus. It also delivers 20

vitamins and minerals for a fully complete formula.

WHEY PROTEIN ANABOLIC LEUCINE MUSCLEBUILDING

CREATINE

CALORIES

Delivers a whopping 80g of premium protein power per serving (when mixed with 16 oz. of skim milk). Compared with other gainers, MASS-TECH® EXTREME 2000 packs more protein to fuel your gains.

In a university study, subjects adding 2,000 calories (the amount found in 1 serving of MASS-TECH® EXTREME 2000 mixed with 16 oz. of skim milk) along with a high-protein diet and weightlifting program gained an average of 6.8 lbs. of mass.

Contains a clinically validated 10g dose of creatine that helps increase strength and regenerate ATP stores that are reduced during resistance training.

Delivers an 8g dose of musclebuilding L-leucine (when mixed with 16 oz. of skim milk). L-leucine was shown in a clinical study to help subjects increase their 5-rep max strength by over 40% in just 12 weeks.

5-IN-1 MASS GAINER FORMULA

MULTI-PHASE

CARB COMPLEX

When mixed with 16 oz. of skim milk, the multi-phase carb complex in MASS-TECH® EXTREME 2000 spikes insulin levels & promotes muscle glycogen replenishment.

Almost all men lie about their bench press and penis length. Anyone with experience

knows that you can tell a guy’s true bench press by the size of his chest and guns, and

his gym experience. Penis length isn’t so easy, because even the experts have

problems. A study from researchers in Saudi Arabia assessed penis length by

measuring a stretched, fl accid penis. The results were compared to measurements

following injection, which produced a full erection. Expert estimation of penis length

from a fl accid penis underestimated length by 21 percent and girth by 20 percent.

Measuring the erect penis is the best way to get an accurate measurement. (Journal

Sexual Medicine, 12: 2031-2035, 2015)

Statins and Sexual Performance

Statins are drugs that lower cholesterol. Men under

70 with heart disease live longer when they take the

drugs. Their eff ects on sexual performance are less

well understood. Lowering cholesterol improves blood

vessel health, which is important for promoting strong

erections. But, over 50 percent of statin users have

trouble achieving orgasm. A Korean study found that statin therapy decreased the risk of erectile dysfunction by 25 percent. So, statins have positive

and negative sexual eff ects. Statins are also linked to

fatigue and muscle weakness, which is not good for

sexual performance or for weight training. Statins are

probably overprescribed for preventing heart disease

in otherwise healthy people. (International Journal of

Cardiology, 202: 883-888, 2016)Cialis (tadalafi l) is a popular erection-

promoting drug that many men take daily to

improve sexual performance and treat pros-

tate enlargement. The drug has been around

since 2001, and rakes in more than $5 billion

a year in sales. The drug appears safe, with

less than three percent of users experiencing

headache, upset stomach, back pain, diar-

rhea, muscle pain and dizziness. However,

there might be long-term side eff ects. Italian

researchers found that Cialis decreased anti-

oxidant capacity and made people more

susceptible to oxidative stress during exer-

cise. Reactive oxygen species (free radicals)

are generated during normal metabolism.

These chemicals are highly reactive and can

damage cell membranes and DNA, impair

the immune system and contribute to muscle

soreness. Antioxidants neutralize reactive

oxygen species and prevent cell damage.

Chronic use of Cialis could make the body

more susceptible to oxidative damage. Pos-

sible problems might include heart disease,

ty pe 2 diabetes and cancer. At this time,

there is no convincing evidence of a cause-

and-eff ect relationship between Cialis, heart

disease, and cancer. (European Journal of

Applied Physiology, 115: 531-539, 2015)

CCIALISS DECCREAASESS ANTTIOXIDANNT CAAPACCITYY

EXPERTS HAVE TROUBLE MEASURING PENIS SIZE

FitRxWarmUP ● SEX CUTTING-EDGE RESEARCH


MUSCLETECH.COM

PROTEIN BCAAsAMINO ACID

DELIVERY

DIFFERENT

PROTEIN SOURCES

Delivers more protein than other multi-phase formulas to build muscle and improve recovery

Critical to igniting protein synthesis, the process of building muscle

Multiple release rates of amino acids feed your muscles for up to 8 full hours, unlike other formulas that only provide a short-term amino blip

Contains only high-quality, milk-derived protein – no plant proteins like you’ll fi nd in other protein formulas


The top-selling sustained-release protein from

MuscleTech® is now available in an all-new BONUS

SIZE exclusively at your local Walmart! PHASE8™ is

scientifi cally engineered with seven premium protein

sources that digest at diff erent rates to drive amino

acids into your muscles for up to 8 hours – and it

delivers a delicious milkshake taste. With 26g of

high biological value proteins, PHASE8™ puts your

body in an optimal state for repair and recovery. And

now, you can take advantage of the 25% MORE

FREE BONUS SIZE – available exclusively at Walmart.

• Featuring 7 superior protein sources for optimal recovery

• 8-hour sustained-release protein absorption

• University-researched ingredients to build more lean muscle & strength

• Best-tasting protein – period!

PREMIUM PROTEIN, UNBEATABLE VALUE!

OUR #1SUSTAINEDRELEASE

PROTEIN


SELLING

America’s Value Leader in Home Gym Equipment

SPEND $500 & GET A

DENALI CHAIN BIKE $100

*FOR ONLY

USE CODE DECRX

Denali Chain BikeReg. $329

$199

YUKONFITNESS.COM

Angled Back

Machine Reg. $289

$269

��UP��

Bench Reg. $329

$299

For FREE catalog call 800.799.8566

��)ZQFS

Extension Reg. $289

$269

Leg and CoreReg. $449

$399

Husky Hip

& Leg Sled

(HLS-160)Reg. $1399

$1199

Caribou III

Machine Reg. $999

$899

Ab CrunchReg. $329

$299

*Prices and offer do not include shipping & handling. All weights sold separately.

Includes:

• Flat incline-decline

bench with free leg curl

• Lat attachment with

long and short

pulldown bars

• Smith bar

(Weights sold separately)


SEE FOR YOURSELF AT: MUSCLETECH.COM/RESEARCH

NEW!SCIENTIFICALLY

ADVANCEDFORMULAS

LAB SERIES2 0 Y E A R S O F I N D U S T RY- L E A D I N G I N N O VAT I O N

L E A D S T O M U S C L E T E C H ®

GROUNDBREAKING PARTNERSHIP

After 20 years of building a brand based on industry-leading innovation and working alongside some of the top universities and sports science labs on the planet, MuscleTech® has now partnered with the prestigious University of Toronto. This groundbreaking partnership will allow MuscleTech® to push the sports science boundaries even further, providing athletes with the most scientiw cally advanced, clinically validated ingredients on earth.

AVAILABLE EXCLUSIVELY AT:

LEAN BODY MASS GAINED IN 6 WEEKS

LEA

N M

USC

LE (L

BS.

) 3.75 LBS.Subjects gained

of lean muscle

Key ingredienin Lab Series After Build™

Placebo

INSULIN LEVELS AFTER INGESTIONOF WHEY PEPTIDES & ISOLATE

INSU

LIN

CO

NC

EN

TRA

TIO

N

TIME

Whey Peptides

Whey Isolate

*Schematic

The superior whey peptides and whey isola p in 100% Whey Advanced promote an insul response and gains in muscle size and strength.

LAB SERIES

FROM LAB BENCH TO GYM BENCH

Based on the same principles and philosophies as their latest university partnership, MuscleTech® researchers have put their research to work for pro and amateur athletes alike with the launch of their highly anticipated Lab Series. The w rst two formulas being released, 100% Whey Advanced and After Build™, deliver unbelievable solutions for size, strength, recovery and peformance.

Study subjects taking the clinical dose of betaine in 1 scoop of After Build™ put on 3.75 lbs. of lean muscle in 6 weeks, while the placebo group only gained 0.66 lbs.


FitRx TRAINING

Core Training and Shredding Up with Sergi Constance

BY RON HARRISPHOTOGRAPHY BY MICHAEL NEVEUX

Who is the most popular Men’s Physique competitor in the world? You might have assumed it’s the two-

time Physique Olympia Champion, Jeremy Buendia. Jeremy has 444,000 followers on Instagram and more

than 68,000 likes on his Facebook page. Well, you might be surprised to hear the stats on our cover man,

Sergi Constance from Spain: 1.3 million Instagram followers, and 3.5 million likes on Facebook!

The really crazy aspect to that comp arison is that Sergi is still an amateur, and has yet to turn

professional in the IFBB. That doesn’t matter to his millions of fans around the world, though. They don’t

care about titles. All they know is that Sergi has a phenomenal look to his physique: athletic, rugged,

muscular and functional.

BY XXXXXXXXXXXXXX


FitRx TRAINING


FOCUS ON THE MIDSECTION Last time we featured Sergi in FitnessRx for Men, we detailed

what he does for his bulging arms. Now, we turn to an area that is equally impressive, and has been a key to his success thus far in the Men’s Physique Division as well as one of the world’s top fitness models and social media fitness stars.

“I think having a good midsection is important not only for MPD, but also for an overall aesthetic physique,” he tells us. “The abs are one of the first points that everybody looks at, and good abdominal development and condition means a person has worked hard in the gym and also with their nutrition.”

Sergi strives not to have just one or two strong points, but to craft as perfectly balanced a physique as he can. Here is how he describes the ideal look he is always working toward: “For the upper body, it’s important to have good shoulder development. I talk a lot about the importance of the side and rear delts, because that’s what gives you a wide look,” he explains. “For the lower body, it’s so critical to have good calf development. You want good legs overall, but nothing beats good calves in a pair of board shorts at the beach.”

Finally, he comes to the midsection. “Having a narrow or small waist means getting your body fat to a low level, and then of course having well-conditioned abdominal muscles gives you that 3D, ‘superhero’ look.” In Sergi’s case, those superhero abs aren’t a rubber suit, an artist’s imagination or CGI— they are 100 percent real and a product of his own effort and dedication.

A STRONG CORE: BENEFITS BEYOND APPEARANCE We all want to look good and get some stares of admiration

and desire here and there, but having a strong midsection/core is also beneficial to our health.

“A strong core and good muscle tone to the abs and surrounding muscles of the midsection will prevent injuries like a hernia, and also improves your posture,” Constance points out.

One thing he likes to remind people is that the core isn’t just referring to the “front” muscles we love to show off, but also the

lower back. Sergi has a rule of 3:1 that he follows in his own core training. “For example, for every three sets of abs, I must also do one set for the lower back, such as hyperextensions,” he says.

Another key fact to keep in mind about our core is that as men, it’s the first place we all tend to accumulate body fat. “So by being sure to work our cores diligently, we can help to not only improve the muscle tone, but keep the body fat in that area lower as well,” he adds.

CARDIO FOR A SHREDDED SIX-PACK AND MORE Whenever we talk about how to get a kick-ass set of abs,

most people want to hear about the exercises to do. It needs to be understood that training the abs is just one component to having a cut-up midsection. Diet is essential for being lean enough to see those abs in bold detail (see sidebar for Sergi’s meal plan), and so is that dirty word for a lot of us— cardio!

Even Sergi himself avoided cardio at times not so long ago, as he believed that eating clean was good enough for staying lean. In recent years, he’s changed his way of thinking about cardiovascular training. “Adding cardio as part of my lifestyle not only helps me stay in good condition year-round, it also improves the quality of my weight training,” he says. “Cardio makes the heart stronger and more efficient, and that carries over into every physical activity you engage in.”

Many of us tend to only consider cardio as being essential for achieving extreme definition, such as a pre-contest phase or just for trying to look your absolute best for the beach, a vacation, etc. Rarely do we think of it in terms of being able to help us in a building phase also. “By doing cardio in the off-

“ THE ABS ARE ONE OF THE FIRST POINTS THAT EVERYBODY LOOKS AT, AND GOOD AB-DOMINAL DEVELOPMENT AND CONDITION MEANS A PERSON HAS WORKED HARD IN THE GYM AND ALSO WITH THEIR NUTRITION.”


season, I am able to add lean muscle mass without my body fat ever getting much higher, and it also boosts my appetite so I can eat a little more clean food to make gains.”

In his “off-season,” Sergi does cardio two to three times a week, either first thing in the morning on an empty stomach before eating breakfast, or right after his weight-training workout. He prefers low-intensity steady state or LISS cardio, normally a fast walk outside or indoors on a treadmill, staying around six MPD on an incline level of five to six for sessions of 30-35 minutes. When Sergi wants to get totally shredded for a contest or a photo/video shoot, he increases his weekly cardio sessions from two to three to five to six.

“I actually feel cardio is more important in the so-called off-season,” he says, “because my diet is so on point once I am preparing for a contest or a photo shoot that the cardio is just the icing on the cake, so to speak. If you are doing your cardio year-round, you should always be in pretty decent condition anyway, so there is no need to go to extremes to get into great shape when the time comes.”

Sergio cautions that should you allow yourself to carry too much body fat, you will need to drastically reduce calories and do an hour or more of cardio per day to get ripped, and that’s bound to cost you some hard-earned muscle in the process.

A TYPICAL AB WORKOUT FOR SERGI Though his routines change frequently when it comes to

abs, Sergi follows a very simple framework based on the two main functions of the abs. “I always do one movement where the upper body moves closer to the lower body, like crunches, and one movement where the legs move closer to the upper body, such as leg or knee raises,” he says. Simple, right? “It is simple, but within those two movements there are dozens if not hundreds of variations that all come from just those two basic movements.”

Constance likes to change up his exercises every two weeks, but typically selects two to three different exercises done for four sets. The reps will vary depending on the relative ease or difficulty of the exercise (he often finds newer exercises are tougher), but the rep range can be as low as 10 or as many as 40 per set. Here’s just one example of sample workout for his abs:

Crunches on fl oor or bench 4 x 30-40

Leg raises off fl oor or bench 4 x 20

Cable crunches 4 x 20

SERGI’S FIVE FAVORITE AB EXERCISESROPE CRUNCHES

“Rope crunches using the cable pulley is one of my favorites to

develop the 3D eff ect for your abs. It is an exercise in which we work with

additional weight, that is, not only with the weight of our own body, but

adding more resistance using the cable/rope. Thus, we force our bodies

to have a new stress on our abs and this creates hypertrophy in them.

Remember, your abs won’t pop if they are shallow and fl at, the muscles

do need to be built up.

“On this exercise, it’s very important to concentrate and make a

slow, controlled movement, thereby gett ing a good contraction of our

abs on every rep. My advice is as you see in the picture, try to grasp the

rope with your hands and focus on the movement of your abdominals

contracting. Think about trying to bring your elbows to your knees, then

allow your abs to stretch as your torso comes back up. Try to perform

four sets of at least 15 repetitions per set, with a break of 45 seconds

between. The same weight should become more challenging as the sets

progress, especially if you keep your rest periods brief like this.”

“ ADDING CARDIO AS PART OF MY LIFESTYLE NOT ONLY HELPS ME STAY IN GOOD CONDI-TION YEAR-ROUND, IT ALSO IMPROVES THE QUALITY OF MY WEIGHT TRAINING.”

FitRx TRAINING


REGULAR CRUNCHES (ON A BENCH) “This is the most important exercise, and you should

always include it in your abdominal workout. This exercise

has endless variations, but it is the staple exercise to exercise

the basic movement of our abdomen. I like to do this exercise

lying on a bench, because it forces you to keep yourself

balanced. That ensures that you will perform the exercise

slowly and in a controlled manner. You don’t want to rush

through the sets on any ab exercise, because then you start

using momentum instead of forcing the actual muscles to

do the work. The most important thing in crunches is to

concentrate on the abdominal contraction, and not the neck

or any other part of the body. Try to do four sets of 20-40

repetitions per set, with a break of 45 seconds between sets.”

HANGING LEG TWIST/ROTATION “This is an advanced ab exercise, which is a combination

of a hanging leg raise and a twist variation that some call

‘window washers,’ because it resembles the motion of wiper

blades on your car’s windshield. This movement brings

the legs closer to the body, which works the abdominals,

and also involves the obliques with the twisting motion. It’s

a diffi cult exercise, so I wouldn’t att empt it until you have

mastered the simpler hanging leg raise fi rst. Once you are

able to do a few sets of 12-20 reps of those, you can graduate

to the variation with the twist. Remember that it is still very

important to make this a controlled exercise and perform your

reps slowly, avoiding swinging through the inertia of the legs.

It takes some serious core strength to do this!

“Try performing three to four sets of 10-30 repetitions. I

count each turn to each side as one rep, so going fully back

and forth left to right is one rep, then right to left is a second

rep, and so on.”

LEG RAISES ON BENCH “The leg lift exercise lying on the bench is one of my

favorites for the motion of bringing the legs to the trunk/

upper body. Since it is an exercise that’s easier than lift ing

legs from a hanging position, it allows us to bett er control

the contraction of the abdominals. It is an exercise I always

included in my ab training, because for me it’s supremely

important to get a great contraction on every rep. It’s much

harder to do so while hanging, because your legs are heavier

in that position. Doing it off the bench also allows me to really

focus on the lower section of the abs, which most of us know

is a litt le tougher to feel working in many ab movements.

Try to perform three sets of 15-30 repetitions per set, with 45

seconds rest between sets.”

V CRUNCHES ON BENCH “This is a comprehensive and eff ective exercise because

it uses both of the key basic functions to exercise the

abdomen. On the one hand we have to bring our trunk/upper

body toward the legs, while we also have to bring our legs

to our upper body. I have also heard some people call this

exercise ‘jack knives,’ because you are essentially folding up

your body and then unfolding it. I perform this exercise on a

bench so I must again strive to maintain balance. This is also

fundamental to working the core. Always avoid having your

legs or feet to touch the ground.

“One more piece of advice here is to grab the bench fi rmly

with your hands on either sides of your hips. This gives you

bett er stability so you can control the movement properly. As

always, concentrate on contracting the abs on each rep. Try

for three sets of 15-25 reps, resting 45 seconds between sets.”

Upon waking1 scoop BCAAs,

glutamine, carnitine

1 tab CLA

1 tab Pro Test

1 serving Pro Ripped

Meal 12 whole eggs, 6 egg

whites, 1 cup oats,

blueberries and

strawberries

Meal 26 oz. chicken or turkey,

1 cup rice, asparagus

Pre-workout1 serving Pro Pump

1 serving Pro Test

During trainingBCAAs in water

Post-workoutImmediately aft er: 1

serving BCAAs

20 minutes later: 1.5

scoops fast-digesting

carbs, 1 scoop whey

isolate

Meal 37 oz. salmon, 7 oz.

potatoes, asparagus

Meal 47 oz. beef, 2.5 cups rice,

1 tab CLA

Meal 56 oz. tuna, spinach

salad with tomatoes

and walnuts

Meal 62 whole eggs, 6 egg

whites, 1/3 cup oats,

walnuts

Before bed2 tabs Recharge PM

1 scoop BCAAs,

glutamine, carnitine

* All supplements by1 Up Nutrition. For more information v s twww.1UpNutrition.com.

s

g

,

M

y

visit.

DAILY DIET AND SUPPLEMENTS*



WORKOUT

TOTAL BODYFAT-INCINERATING

Obesity is a blight on health, performance and appearance. The prevalence of obesity has increased from about 13 percent of “normal for age and sex” in 1960 to nearly 36 percent today. That translates to about one in three Americans being currently obese! And even more depressing is that about 68 percent of adult Americans are now overweight.

Chances are you are carrying more weight than you should. The Total Body Fat-Incinerating Workout can change that. The program is based on scientifi cally proven techniques that will cut fat, maintain muscle mass, boost fi tness and improve appearance. Follow the training and dietary techniques described in this article and you will be a new person by summertime.

The program combines the explosive interval training and medium intensity aerobics with mixed intensity whole-body weight training. Each component of the program is designed to build muscle, incinerate fat and improve appearance. This program is hard work but extremely effective. Give it three months and you will be fi tter, thinner and more athletic than ever!


AND DIET

THE SCIENCE BEHIND THE TOTAL BODY FAT-INCINERATING WORKOUT

This program is based on simple scientifically proven training principles:

• A combination of high-intensity interval training and over-distance aerobics is best for losing fat and building fitness.

• Train explosively using whole-body lifts three days per week. This training method builds regional muscle groups better than isolating them once a week during split routines.

• Core muscles will be developed through exercises that build core stiffness rather than through traditional flexion and extension exercises such as sit-ups and back hyperextensions.

HIIT AND AEROBICS High-intensity interval training

(HIIT) involves multiple sets of high-intensity exercise lasting 10 to 120 seconds followed by rest. HIIT produces amazing improvements in endurance, maximal oxygen consumption, muscle glycogen, fat loss and cell energy capacity in only a few weeks. These changes ordinarily take months doing traditional aerobics training. Roger Bannister broke the four-minute mile in 1952 by practicing HIIT during his lunch hour while a student in medical school. Hundreds of studies since then have found that HIIT is an amazingly effective training program for recreational athletes, too.

HIIT presents an increased risk of overuse injury and overtraining, so do not practice it more than two to three days per week. Alternate HIIT workouts on a stationary bike or elliptical trainer with longer distance aerobics such as running, cycling, electric biking, swimming, cross-country skiing or rowing. Purchase an exercise phone app such as Cyclemeter or Nike+Running to motivate you and help you keep track of your workouts.


HIGH TO LOW CABLE CHOPS: Stand to the side of a cable

machine and adjust the pulley to the highest position. Grasp the

handle with both hands, and pull the handle diagonally from high

to low, using the core muscles. Stabilize the pelvis throughout the

exercise. Do the exercise on both sides of the body.

FitRx TRAINING


A study led by Gordon Fisher from the University of Alabama at Birmingham found that six weeks of high-intensity interval training or moderate-intensity training (MIT) in overweight college-age men produced equal improvements in body composition and heart disease risk factors. MIT triggered greater changes in aerobic capacity, but HIIT caused greater increases in power output, indicating that HIIT produced greater improvements in functional fitness. Both forms of exercise produced positive and complementary changes in fitness, body composition and heart disease risk factors. The study showed the value of practicing both kinds of exercise for maximum benefit.

WHOLE-BODY EXPLOSIVE WEIGHT TRAINING (WBET)

An important principle of weight training for whole body fitness and fat loss is to train movements rather than muscles. A study led by Brad Schoenfeld from CUNY Lehman College in New York found that training the major muscle groups two or three days per week using whole-body exercises builds muscle and strength better than using split routines (e.g., leg day, chest-shoulder day, arm day, back day).

WBET builds muscle strength and size rapidly, promotes fat loss, increases fitness quickly, activates anabolic hormones and creates long-term changes in the muscles that promote lifelong fitness. WBET activates a metabolic pathway called mTOR (mammalian target of rapamycin) that regulates muscle growth and repair. It also maximizes the time the muscle tissue is under tension, which is vital for muscle hypertrophy. WBET builds muscle satellite cells, which are genetic structures that increase the ability of the muscles to make new proteins. WBET triggers the release of growth hormone, IGF-1, testosterone and epinephrine that streamlines the body by promoting muscle growth and

reducing fat. WBET involves four to eight sets per exercise using moderate loads (60 to 80 percent of one-rep maximum) and performing reps explosively. Combining WBET with aerobics and HIIT decreases fat while maintaining muscle mass.

CORE STIFFNESS TRAINING The core muscles in the torso provide a stable

midsection vital to all motions and postures. The core muscles stabilize the spine and help to transfer force between the lower and upper body. They stabilize the midsection when you sit, stand, reach, walk, jump, twist, squat, throw or bend. The muscles on the front, back and sides of the trunk support the spine when you sit in a chair and fix the midsection as you use your legs to stand up. When hitting a forehand in tennis or slugging a baseball, most of the force is transferred from the legs, across the core muscles, to the arms and hands. Strong core muscles make movements more forceful and preserve a healthy spine to help prevent back pain.

For more than 100 years, traditional core training included exercises such as sit-ups, back extensions and twists. Isometric core exercises are superior to traditional dynamic

KETTLEBELL SWINGS: To begin, stand a foot or so behind the kett lebell, sit back, and grasp the

handle with both hands. Transfer a large portion of your weight to your heels, while at the same

time swinging the kett lebell backward so that it pendulates (rocks back and forth) fairly close to

your groin. Then drive the hips forward and forcibly contract the quads, glutes, pelvic fl oor, and

abdominal muscles; this will promote a rapid acceleration of the kett lebell upwards to shoulder

level. Exhale sharply (but not fully) at the top of the swing to accentuate the bracing motions

of the major body muscles. Keeping the spine in a neutral position, let the kett lebell accelerate

downward as you fl ex or bend your hips and knees, and maintain straight arms.

MEDICINE BALL THRUSTERS: Hold a

medicine ball in front of your chest. Squat

down, keeping your torso upright. Drive

back up through your heels and press the

ball directly overhead. Use the momentum

from the squat when pushing the ball

overhead. Squat back down, bring ball back

to chest and repeat.

exercise for building the core because they develop core stiffness and spinal stability. Core stiffness strengthens core muscles and improves their endurance, reduces low back pain and boosts sports performance. Greater core stiffness transfers strength and speed to the limbs, increases the load bearing capacity of the spine, and protects the internal organs during sports movements. A series of studies directed by Stuart McGill from the University of Waterloo in Canada showed that isometric exercises for the core resulted in greater core stiffness than performing


SIDE BRIDGES:

Lie on your side

and support your

body between your

forearm and feet for

10 seconds. Do this

exercise on your left

and right side and

try to hold your spine

straight— avoid

lett ing it sag during

the exercise. Increase

the intensity of exercise by moving progressively from a right side

plank, to a front plank, to a left side plank, while maintaining a neutral

spine and stiff core during all movements.

whole-body dynamic exercises that activated core muscles. His studies on core stiffness are changing the way we train for sport. Do the core stiffness exercises three days per week, immediately after the whole-body weight training workouts.

TOTAL BODY FAT-INCIN-ERATING WORKOUT

The workout includes HIIT two days per week on a stationary bike or elliptical trainer, moderate-intensity aerobics three days per week, and whole-body weight training three days per week. The HIIT and whole-body workouts should be at maximal intensity. Ideally, do the aerobics workouts outside using a GPS exercise tracking app. These programs are highly motivating and make you feel guilty when you have blank spots on your calendar.

Monday, Wednesday, Friday

Whole-body weight training

performed explosively with good form

Kett lebell swings: 4 sets of 20

reps, rest one minute between sets

Medicine ball thrusters: 4 sets of

20 reps, rest one minute between

sets

Kett lebell snatch: 4 sets of 15

reps with each arm, rest one minute

between sets

Core workout

Curl-ups: 2 sets of 20 repetitions,

rest one minute between sets

Stir-the-pot exercise, Swiss ball:

10 circles in each direction, rest one

minute between sets

Side bridges: 5 sets of 10-second

holds on each side, rest one minute

between sets

High to low cable chops: 4 sets of

10 reps: high to low cable chops

KETTLEBELL SNATCH: Begin by holding the kett lebell in one

hand with your palm facing toward you, in a standing position

with knees bent, feet placed slightly more than shoulder-width

apart, hips fl exed, back straight, chest out and head in a neutral

position. Holding the kett lebell at knee level. Swing the weight to

a horizontal position by initiating the motion with the hips, thighs

and abs (tighten the quads, glutes and ab muscles as hard as you

can), bending your arm as it approaches the chest and continuing

the motion until straightening it overhead. The kett lebell should

rotate from the front of your hand to the back during the motion. Use

an upward punching motion at the top of the movement to prevent

injuring your forearm. Let the weight swing back between your legs

in a “football hiking motion” and then repeat the exercise. During the

movement, hinge at the hips and not at the spine.

CURL-UPS: Lie on your back on the fl oor with your hips fl exed (bent)

and feet placed fl at on the fl oor. Place arms behind head and contract

your abdominal muscles, raising your torso minimally during the

exercise.

STIR-THE-POT EXERCISE,

medicine ball: Place your

forearms on a medicine ball

and extend your legs to the

rear and (plank position). While

maintaining stiff core muscles,

move the ball in small circles with

your forearms.

Aerobics

Outdoor cycling or running,

30 to 60 minutes. Substitute

indoor cycling, elliptical trainer

or treadmill walking or running if

the weather is bad

Tuesday and Thursday

High-Intensity Interval Training:

stationary bike or elliptical trainer

Warm-up at 50 percent

intensity for three minutes. Do

four to 10 sets of 30 seconds of

exercise at maximal intensity ,

resting two to four minutes

between sets. Cool down aft er

the workout at 30 to 50 percent of

maximum eff ort for three to fi ve

minutes. For best eff ect, go as

hard and as fast as you can during

each exercise interval.

FitRx TRAINING


For instance, the fasting period might last

for 20 hours, with a four-hour window “feed”

time. Or there’s another version where you fast

for 16 hours, and eat within the following eight-

hour time interval. With alternate day fasting

(or AF), every other day you’re fasting. On fast

days, you’re limited to a two-hour window of

time to eat (between 12:00 and 2:00 p.m.),

while on feed days, you’re free to eat what you

choose from 8:00 a.m. to 8:00 p.m.

If you can manage to control your intake

on feed days, intermitt ent fasting may have

positive eff ects on body composition and body

fat loss. In a study published in the journal

Obesity Research, scientists explored the

eff ectiveness of traditional calorie restriction

versus intermitt ent fasting on weight loss.

While fat loss and weight loss was relatively

similar in both groups, the intermitt ent fasting

group lost less fat-free mass (aka muscle),

indicating that intermitt ent fasting may be

bett er at retaining the muscle you have worked

so hard to develop. So long as you’re eating

enough protein and weight training regularly,

there’s no reason why you wouldn’t be able to

maintain and/or build muscle on this diet.

In another study, which compared fasted

and fed-training in bodybuilders, 16 men

participated and were allocated to two groups:

eight practicing resistance training in the late

aft ernoon in a fasted state, and eight training

in the late evening in an acutely fed state for

29 days. Body mass and body fat percentage

remained unchanged during the entire

investigation for both groups— demonstrating

no diff erence on body composition in fasted

and fed training.

ALTERNATE DAY FASTING Most people cringe at the thought of

fasting every day. And that’s where alternate

day fasting has its advantages. You can

still reap the same results of IF without the

pressures and stress of restricting energy

intake every single day. Since you’re fasting

every other day [with AF], on fast days you

can look forward to a normal calorie intake

the very next day.

The rules are simple: on feed days you

can eat whatever you want from 8:00 a.m.

to 8:00 p.m. Aft er 8:00 p.m. on feed days,

you’ll fast until noon the following day. At this

point, you’re well within your fast day. On fast

days you can eat a maximum of 500 calories

between the hours of 12:00 p.m. to 2 p.m.

Aft er that, you’ll fast again until 8:00 a.m. the

following day (a feed day).

Even though the simple rules state you

can eat whatever you’d like on feed days, the

smart choice would be to pick healthy food

choices and stay within a normal calorie range

to be sure you don’t go overboard and eat

back your entire fast day caloric defi cit. On fast

days, stick with low-fi ber, low-fat foods and

focus on high carbs, protein, fruits and veggies.

Just be smart about your food choices to get

bett er results.

Ultimately, the diet you choose boils

down to what works best for you and your

lifesty le. Alternate day fasting is a great way

to maintain and build muscle while losing

body fat without feeling deprived. However,

it’s not recommended for the average health

conscious person who’s looking for the easy

way out. The best approach to weight loss

and improving physical activity continues to be

making healthy lifesty le and nutrition choices

while exercising regularly.

References:

1. Varady KA. Intermitt ent versus daily calorie restriction:

which diet regimen is more eff ective for weight loss. Obesity

Review. Jul;12(7):e593-601.

2. Khaled Trabelsi, et al. Eff ect of fed- versus fasted state

resistance training during Ramadan on body composition and

selected metabolic parameters in bodybuilders. Journal of the

International Society of Sports Nutrition 2013, 10:23

3. Paoli A et al. Exercising fasting or fed to enhance fat loss?

Infl uence of food intake on respiratory ratio and excess post

exercise oxygen consumption aft er a bout of endurance training.

Int J Sport Nutr Exerc Metab. 2011 Feb;21(1):48-54.

4. Horowitz JF et al. Substrate metabolism when subjects are

fed carbohydrate during exercise. Am J Physiol. 1999 May;276(5 Pt

1): E828-365.

5. Zauner C, et al. Resting energy expenditure in short-

term starvation is increased as a result of an increase in serum

norepinephrine. Am J Clin Nutr. 2000 Jun;71(6):1511-5.

6. Mansell Pl, et al. Enhanced thermogenic response to

epinephrine aft er 48-h starvation in humans. Am J Physiol. 1990

Jan;258(1 Pt 2):R87-93

LOSE FAT AND BUILD MUSCLE WITH ALTERNATE DAY FASTING

References:

Fahey, TD, et al. Fit and Well New York: McGraw

Hill, 2017, (12th edition, in press)

Fahey, TD. Basic Weight Training for Men and

Women. New York: McGraw Hill, 2013 (8th edition).

Fahey, TD. Specialist in Sports Conditioning.

Santa Barbara: ISSA, 2016 (4th edition, in press)

Fisher, G, et al. High intensity interval- vs.

moderate intensity - training for improving

cardiometabolic health in overweight or obese males:

A randomized controlled trial. PLoS

ONE 10(10): e0138853, 2015.

Hazell TJ, et al. Two minutes of sprint-interval

exercise elicits 24-hr oxygen consumption similar to

that of 30 minutes of continuous endurance exercise.

Int J Sports Nutr Exerc Metab. 22: 276-283, 2012.

Lee, BCY and McGill, SM. Eff ect of long-term

isometric training on core/torso stiff ness. J Strength

Cond Res 29: 1515–1526, 2015.

Santana, JC, et al. Anterior and posterior serape:

the rotational core. Strength Cond J. 37(5): 8-13, 2015

Schoenfeld, BJ. Infl uence of resistance training

frequency on muscular adaptations in well-trained

men. J. Strength Cond. Res. 29:1821-1829, 2015.

By Shoshana Pritzker RD, CDN Alternate day fasting is a form of intermitt ent fasting (IF) and is based on the idea that

an accumulated reduction in calories at the end of a week leads to weight loss regardless

of the food you take in. With intermitt ent fasting, calorie reduction is limited to certain days

and/or windows of time. You’re not really dieting per se— instead, you’re developing a new

eating patt ern.

NEW

!CLEAN PROTEIN BAR

MuscleTech® is America’s #1 Selling Bodybuilding Supplement Brand based on cumulative wholesale dollar sales 2001 to present. Facebook logo is owned by Facebook Inc. Read the entire label and follow directions. © 2015

#mission1bar mission1bar mission1bar.comTell us what missions inspire you to reach for the top.

AMERICA’S

#

BODYBUILDINGSUPPLEMENT BRAND

SELLING

��

CLEANPROTEIN BAR EVER!

ABSOLUTE BEST-TASTING

You’re on a mission to be the best. Whether your mission is to get more fi t, score more goals, or to just get more done, ™ Clean Protein Bars from MuscleTech® are designed to get you there using premium nutrition with a delicious, gourmet taste that’s better than any other protein bar available. Made with only the highest quality ingredients, they’re big on fl avor and deliver everything athletes want in a high-performance bar. We put in our best, so you can be your best. Get the ultimate in taste and performance with

™

– clean, premium nutrition to help you achieve all of life’s daily missions!

NOARTIFICIAL

FLAVORS ORCOLORS

17G 0GSUGAR

ALCOHOLS

WITHSTEVIAPROTEIN

21GUPTO

GLUTENFREEFIBER

W/IMO

TM

FitRx TRAINING


The bench press and squat are the ultimate exercises for building upper and lower body

strength, respectively. Correctly performed, these two lift s can dramatically increase strength and

power, enhancing athletic performance, while also stimulating tremendous muscle growth. While

many advanced bench press and squat techniques routinely manipulate training intensity and

volume in a pretty straightforward way to enhance strength, some uncommon training methods

exist that have a more unconventional impact on training intensity and volume, resulting in

extraordinary strength gains in the bench press and squat.

BOOST YOUR BENCH

SQUATAND

TILL YOU DROP!

TH

IS P

AG

E: G

REG

OR

Y J

AM

ES

PH

OT

O; O

PP

OS

ITE

: IA

N S

PA

INIE

R P

HO

TO


BY MICHAEL J. RUDOLPH, PH.D.

FitRx TRAININGACCELERATE YOUR BENCH PRESS STRENGTH

Bench pressing a loaded bar with greater acceleration, while being careful not to cause injury, potently increases the intensity of the lift, which preferentially activates fast-twitch muscle fibers, ultimately promoting their hypertrophy. The targeted growth of the superior force-producing fast-twitch muscle fiber results in larger strength gains, making this bench-press technique an optimal way to boost your bench press.

In addition, a recent study by Liu et al.1 confirmed that rapidly accelerated bench pressing can also stimulate the conversion of slow-twitch muscle fibers to fast-twitch muscle fibers, further validating the use of this training approach for optimal strength gains in the bench press. In this study, test subjects were split into two groups. One group performed standard-velocity bench presses, and the second group performed both normal-velocity bench presses on day one of the protocol, and then accelerated bench presses with 30 percent of their one-repetition maximum (1RM) during the next scheduled workout. The results showed that the group performing a combination of regular and accelerated bench presses increased the fast-twitch fiber type by 15 percent, while decreasing the slow-twitch fiber by a similar amount, indicating that high-velocity movements stimulated the conversion of slow- to fast-twitch fiber.

Altogether, the ability of high-velocity bench press movements to increase both the size and number of fast-twitch muscle fibers indicates that this approach to the bench press is a very effective way to enhance bench press strength.

MAXIMIZE BENCH PRESS STRENGTH WITH PARTIAL-REP TRAINING

The bench press movement requires the sequential activation of several different muscles, primarily consisting of the pectoralis, deltoid and triceps. The transitional activation of these different muscle groups throughout the bench press movement tends to decrease overall force production at specific points of the upward phase of the bench press. When this drop in force production combines with a poor biomechanical position of the involved muscle groups, and their associated joints, during the concentric part of the bench press movement, there is a considerable drop in the speed of the barbell— which is often referred to as the sticking point. The sticking point significantly contributes to the inability to complete the bench

press movement, hindering the training effect. Minimizing the negative impact of the sticking point on bench press performance has been shown to improve bench press strength.

One of the more productive training approaches used to minimize the negative impact of the sticking point on the bench press, and improve bench press strength, involves breaking up the bench press movement into different phases by using partial range of motion (ROM) training. The concentric portion of the bench press movement can be separated into pre-sticking, sticking and post-sticking phases. Partial ROM training within the pre-sticking phase of the bench press has been shown to reduce the negative impact of the sticking point on bench press performance, because greater force can be generated during the pre-sticking phase of the bench press relative to the other two phases of the bench press movement. The relatively superior force generated within the pre-sticking phase of the bench press permits the use of heavier weights— which, over time, will more effectively improve full ROM bench press strength.

In addition, improvement of muscular force production during the pre-sticking phase caused by partial ROM training within the pre-sticking phase improves the capacity to generate greater momentum within the pre-sticking phase of the bench press. As a result, when performing full ROM bench presses, the greater momentum produced within the pre-sticking phase will promote movement of the bar through the sticking point, further mitigating the negative influence of the sticking point on bench press strength— resulting in greater overall bench press strength.

Demonstrating the influence of partial ROM training on strength, a study by Graves et al.2 looked at the influence that partial ROM training had on strength gains. In this study, test subjects were randomly assigned to a partial ROM group performing their training in the pre-stick phase, and a full ROM group. Prior to and after training, muscular strength was assessed for the full and partial ROM groups, with the results showing that partial ROM training had the greatest impact on strength gains.

Although partial ROM training within the pre-sticking phase can be very effective, other studies show that partial ROM training impacts strength mostly within the ROM that is trained, meaning partial ROM training within the pre-sticking phase tends to have a greater influence on pre-sticking phase strength

CORRECTLY PERFORMED, THESE TWO LIFTS CAN DRAMATICALLY INCREASE STRENGTH AND POWER, ENHANCING ATHLETIC PERFOR-MANCE, WHILE ALSO STIMULATING TREMENDOUS MUSCLE GROWTH.

GR

EG

OR

Y JA

ME

S P

HO

TO


than the other two phases of the bench press movement. This effect suggests that partial ROM training should be performed within all three phases of the bench press in order to improve strength throughout the entire range of the bench press movement, an approach known as mixed ROM training.

The positive influence of mixed ROM training on bench press strength was demonstrated in a study by Clark et al.3 where they compared the ability of mixed ROM training to improve bench press strength to that of full ROM training. The results showed that mixed ROM training improved bench press strength much more effectively than full ROM training.

OPTIMAL TRAINING VOLUME FOR THE SQUAT

Most weight-training programs focused on developing squat strength typically have a set range of three to five sets. While three to five sets can effectively elicit strength, is it the optimal amount of sets for maximal strength gains? According to a study by Marshall et al.4, the answer to this question may, in fact, be a resounding no.

In the above study, researchers showed that subjects performing eight sets of squats at 80 percent of their 1RM had the greatest increase in strength, of almost 25 percent. The other two groups in this study doing only one set and four sets showed an increase in strength of only 10 percent and 14 percent, respectively. While this is only one study, the results clearly indicate that performing as many as eight sets at a relatively high intensity produces a significantly greater improvement in strength. So, if you are looking for an effective way to boost squat strength, consider gradually increasing the number of sets performed during your squat workout to eight, for a potent training effect that should boost squat strength significantly.

BOOST SQUAT STRENGTH WITH CLUSTER SETS

Another training method that increases training volume involves the use of cluster sets. Cluster set training involves breaking up one complete set into “mini-sets” where you only perform roughly one-third of the total repetitions that you would normally perform for a complete set. After the first mini-set, you rack the weight and wait 10 to 30 seconds— and then perform successive mini-sets, until you surpass the total number of repetitions that you would normally perform without interruption, by at least one repetition.

As an example of cluster set training, let’s say you can squat 405 pounds for five successive repetitions. Well, during a cluster set, you would lift 405 pounds for the first mini-set within the cluster for two repetitions, rack the weight, wait for 10 to 30 seconds and repeat two more times, or for two more mini-sets, within the first cluster. This would give you a total of six repetitions with 405 pounds, meaning you’ve effectively performed one more repetition within the cluster set than you normally do during a regular set, effectively increasing training volume.

The greater training volume while performing cluster sets provides quite a training effect that fosters considerable gains in strength. In one study, 18 highly trained athletes were divided into two training groups, with one group performing a traditional training squat workout, and the other group performing a cluster set training squat workout.5 The group performing cluster sets increased strength and power much more than the traditionally trained group, demonstrating the ability of cluster set training to bolster strength.

REFERENCES:

1. Liu Y, Schlumberger A, et al. (2003). Diff erent eff ects

on human skeletal myosin heavy chain isoform expression:

strength vs. combination training. J Appl Physiol 1985;94,

2282-2288.

2. Graves JE, Pollock ML, et al. Specifi city of limited

range of motion variable resistance training. Med Sci Sports

Exerc 1989;21, 84-89.

3. Clark RA, Humphries B, et al. The infl uence of variable

range of motion training on neuromuscular performance and

control of external loads. J Strength Cond Res 2011;25, 704-711.

4. Marshall PW, McEwen M and Robbins DW. Strength

and neuromuscular adaptation following one, four, and eight

sets of high intensity resistance exercise in trained males.

Eur J Appl Physiol 2011;111, 3007-3016.

5. Hansen KT, Cronin JB, et al. Does cluster loading

enhance lower body power development in preseason

preparation of elite rugby union players? J Strength Cond Res

2011;25, 2118-2126.

For most of Michael Rudolph’s career he has been

engrossed in the exercise world as either an athlete (he

played college football at Hofstra University ), personal

trainer or as a research scientist (he earned a B.Sc. in

Exercise Science at Hofstra University and a Ph.D. in

Biochemistry and Molecular Biology from Stony Brook

University ). Aft er earning his Ph.D., Michael investigated the

molecular biology of exercise as a fellow at Harvard Medical

School and Columbia University for over eight years. That

research contributed seminally to understanding the function

of the incredibly important cellular energy sensor AMPK—

leading to numerous publications in peer-reviewed journals

including the journal Nature. Michael is currently a scientist

working at the New York Structural Biology Center doing

contract work for the Department of Defense on a project

involving national security .

IAN

SPA

NIE

R P

HO

TO


FitRx TRAINING

MIRACLE POWERS MIRACLE POWERS

OF INTERVAL TRAININGOF INTERVAL TRAINING


Unless you’ve been living under a rock for the last few years, you’re well aware that high-intensity interval training (HIIT) is a hot topic in fitness and sports training. In fact, the American College of Sports Medicine surveyed more than 3,800 fitness professionals to identify the top 20 fitness trends worldwide for 2014, and it was high-intensity interval training that took over the No. 1 spot.1 Plus, HIIT also remained in the top three on the lists for 2015 and 2016.

Unlike most fitness trends that come and go, HIIT, which pairs performing high-intensity work (exercise) intervals with low-to-moderate intensity work (exercise) recovery phases, isn’t going anywhere because it’s based on a solid foundation of research demonstrating its powerful benefits. Put simply, according to current research, HIIT yields a broader range of health, performance and fat-loss benefits in less time with fewer sessions than the traditional approach of emphasizing continuous, steady-state, cardio exercise.2

IMPROVED FAT BURNING AND METABOLISM

A 2008 study published in Applied Physiology, Nutrition, and Metabolism showed that high-intensity exercise sessions over six weeks (three times per week) increase whole-body and skeletal muscle capacities to oxidize fat (i.e., burn fat).3

Similarly, another 2007 study published in the Journal of

Applied Physiology found that seven sessions of HIIT over only a two-week period of time induced marked increases in whole-body and skeletal muscle capacity for fatty acid oxidation during exercise.4

Additionally, steady-state cardio training has not been shown to create nearly the same excess post-exercise oxygen consumption EPOC (i.e., exercise after-burn) effect as high-intensity exercise.5 This is due to a simple reality of exercise: The higher the intensity, the greater the metabolic impact!

INCREASED CARDIOVASCULAR FITNESS Several research studies have demonstrated that

cardiovascular adaptations that occur with HIIT are similar, and oftentimes superior, to those that occur with continuous endurance-based cardio training.6,7

For example, the same 2008 study mentioned above measured VO2 max responses among men and women who participated in an eight-week HIIT program and a continuous cardiovascular training program. VO2 max increases were higher in the HIIT program (15%) than they were in the continuous training program (9%).8

You may have heard the term VO2 max. In the book Physiology of Sport and Exercise: 3rd Edition, VO2 max is defined as “The highest rate of oxygen consumption attainable during maximal or exhaustive exercise.”9

FOR HEALTH, FAT LOSS & PERFORMANCE

FOR HEALTH, FAT LOSS & PERFORMANCE

PHOTOGRAPHY BY GREGORY JAMESBY NICK TUMMINELLO


FitRx TRAINING

In other words, as exercise intensity increases, so does oxygen consumption. That said, a point is reached where exercise intensity can continue to increase without an associated rise in oxygen consumption. What we’re really talking about here is aerobic versus anaerobic training, which are two terms that you must understand in order to appreciate the benefits and limitations of

cardio training, which is aerobic, and of high-intensity interval training, which is anaerobic.

Put simply, aerobic (training) means “with oxygen,” and anaerobic (training) means “without oxygen.” And, as I just explained, the main thing that separates aerobic from anaerobic training is intensity.

To understand this in more practical

terms, here’s a simple, real-world example:

Let’s say you and a friend are jogging together. While you are jogging you are carrying on a normal conversation. If you’re able to speak in normal (full) sentences without any huffing and puffing between words, it means you’re in an “aerobic state” (i.e., with oxygen). However, if you both decide to pick up the pace and speed up to a fast run or sprint, sure you’ll still be to talk to one another, but you’ll be unable to get out full sentences without huffing and puffing, which means you’re now in an “anaerobic state” (i.e., without oxygen). This is your aerobic ceiling or VO2 max.

The example I just gave you (above) is called “The Talk Test.” It’s a very simple, but legitimate method of telling whether you’re in aerobic or anaerobic state.

BETTER PERFORMANCE! Now that you understand that the

major difference between anaerobic and aerobic training is intensity, it’s obvious that high-intensity interval training is anaerobic training. That said, although you may be familiar with the phrase high-intensity interval training (HIIT), you may not be familiar with supramaximal interval training (SMIT), which many people are actually doing and calling HIIT.

To better understand how to use SMIT— and HIIT, for that matter— you must understand the differences between the two. HIIT involves interspersing high-intensity work (exercise) intervals performed at 100 percent of your VO2 max with either active-recovery (i.e., low-intensity) phases or passive-recovery phases (e.g., standing or sitting fairly still). SMIT, on the other hand, involves interspersing maximal-intensity (all-out) bursts of work (exercise) intervals performed at more than 100 percent of your VO2 max with passive-recovery phases.

Additionally, SMIT may be a more effective training method for active individuals at improving fitness and performance. A 2013 study published in the European Journal of Sport Science looked at the endurance and sprint benefits of high-intensity (HIIT) and supramaximal interval training (SMIT). The researchers in this study found, “improvements in 3000m time trial performance were greater following SMIT than continuous running, and improvements in 40m sprint and Repeated Sprint Ability (RSA) performance were greater following SMIT than HIIT and continuous running.”10

HIIT YIELDS A BROAD RANGE OF HEALTH, PERFORMANCE AND FAT-LOSS BENEFITS IN LESS TIME WITH FEWER SESSIONS THAN DOES THE TRADITIONAL APPROACH OF EMPHASIZING

CONTINUOUS, STEADY-STATE, CARDIO EXERCISE


REFERENCES: 1. Thompson, Walter R. Ph.D., FACSM. ACSM’S

Health & Fitness Journal: November/December 2013 - Volume 17 - Issue 6 - p 10-20. htt p://journals.lww.com/acsm-healthfi tness/Fulltext/2013/11000/Now_Trending__Worldwide_Survey_of_Fitness_Trends.5.aspx

2. Daussin FN, et al. Eff ect of interval versus continuous training on cardiorespiratory and mitochondrial functions: relationship to aerobic performance improvements in sedentary subjects. Am J Physiol Regul Integr Comp Physiol. 2008 Jul;295(1):R264-72.

3. Perry, Christopher G.R.; Heigenhauser, et al. (December 2008). “High-intensity aerobic interval training increases fat and carbohydrate metabolic capacities in human skeletal muscle”. Applied Physiology, Nutrition, and Metabolism 33 (6): 1112–1123.

4. Talanian JL, et al. Two weeks of high-intensity aerobic interval training increases the capacity for fat oxidation during exercise in women. J Appl Physiol (1985). 2007 Apr;102(4):1439-47.

5. Bahr R, Sejersted OM. 1991. Eff ect of intensity of exercise on excess postexercise oxygen consumption. Metabolism, 40(8), 836-841.

6. Helgerud, J., et al. 2007. Aerobic high-intensity intervals improve VO2max more than moderate training. Med Sci Sports Exerc, 39 (4), 665-71.

7. Wisløff U, et al. High-intensity interval training to maximize cardiac benefi ts of exercise training? Exerc Sport Sci Rev. 2009 Jul;37(3):139-46.

8. Micah Zuhl, MS, Len Kravitz, PhD. Hiit Vs. Continuous Endurance Training: Batt le Of The Aerobic Ti tans. IDEA Fitness Journal » February 2012. htt p://www.ideafi t.com/fi tness-library/hiit-vs-continuous-endurance-training-batt le-of-the-aerobic-titans

9. Wilmore JH and Costill DL. (2005) Physiology of Sport and Exercise: 3rd Edition. Champaign, IL: Human Kinetics

10. Endurance and sprint benefi ts of high-intensity and supra-maximal interval training. Cicioni-Kolsky D, Lorenzen C, Williams MD, Kemp JG. Eur J Sport Sci. 2013 May;13(3):304-11.

USING SMIT AND HIIT SAFELY AND EFFECTIVELY: GENERAL GUIDELINES

As HIIT and SMIT have grown in popularity, there has been a decline in the popularity of the standard 30-minute bout of steady-state aerobic training (e.g., roadwork or exercise on a treadmill, elliptical trainer, or bicycle). However, if you’re just starting (or restarting) an exercise program, beginning with HIIT or SMIT may increase the chance for injury and muscle soreness. According to Len Kravitz, Ph.D. and Micah Zuhl, MS, in their highly science-based paper titled HIIT Vs. Continuous Endurance Training: Battle Of The Aerobic Titans, “Restarting any exercise program requires a careful progression of activity level. Beginning with HIIT may increase the chance for injury and muscle soreness. A better approach is to start with continuous, low-intensity aerobic exercise. A client who can run for 30 consecutive minutes at a moderate intensity can progress slowly into interval training.”8

Therefore, it’s probably a good idea to start with low-intensity aerobic exercise

until you can run (or use the elliptical trainer or bike) for about 30 consecutive minutes at moderate intensity.

Once you’ve developed a training foundation, when using HIIT or SMIT, you must consider the work to rest time interval relationship (i.e., a ratio of exercise to recovery). For example, a 1:3 work to rest ratio could be 15 seconds of high or supramaximal intensity work followed by 45 seconds of rest. A 1:2 work to rest ratio could be a 30-second work interval followed by a one-minute rest. The work to rest ratio can vary based on one’s fitness level, personal preferences, training goals or simply to add training variety and take on new fitness challenges.

Lastly, it’s important to note that with both HIIT and SMIT, the more intense (or longer) the (work) interval, the longer the recovery period should be. That said, because SMIT involves supramaximal (all-out) intensity, the recovery period should involve full rest (no activity) between work intervals. On the other hand, when doing HIIT, “active rest” can be used by incorporating low-intensity exercise in the recovery phase.

SMIT: TRY SHUTTLE RUN Shuttle sprints— one of the best ways

to incorporate SMIT into your workouts, because they don’t require any special equipment or even a gym.

Set-up: Place two cones 25 yards apart.

Action: Jog up to the start cone, then sprint as fast as you can back and forth between the cones. On each reversal of direction, touch the cone, alternating hands from one touch to the next.

Lengths are as follows: • 200-yard shuttle run = four round

trips between the cones • 250-yard shuttle run = five round

trips • 300-yard shuttle run = six round trips Between rounds, use a work-to-

rest ratio of 1:3 or 1:2, depending on your fitness level. For example, using a 1:3 ratio, if it takes you one minute to complete a 300-yard shuttle sprint, then rest for three minutes before starting the next round.

HIIT: TRY UPRIGHT BIKE OR AIRDYNE BIKE INTERVALS

Although the upright bike and Airdyne are low impact, high-intensity intervals performed on it create a very challenging conditioning workout.

Action: Pedal fast and hard at about 90 percent of your maximal ability for 15 to 30 seconds. Rest for 45 seconds to 90 seconds between intervals by pedaling slowly and lightly.



s

Cool ● THE BEST IN TRAINING,NUTRITION, HEALTH, AND SUPPLEMENTATION INFORMATION

FitRx

IN THIS SECTION

66CARDIO BURN

68FAT ATTACK

70FIT TRENDS

72HARD 'CORE' TRAINING

74MUSCLE FORM & FUNCTION

80MEN'S HEALTH

82ULTIMATE INNUTRITION

86SUPPLEMENT COMPANY

OF THE MONTH

88SPORTS SUPPLEMENT

REVIEW

90SUPPLEMENT EDGE

IS THERE AN OPTIMAL REST INTERVAL FOR

MUSCLE GROWTH?

PG.76SEE

KEY WEIGHT LOSS INGREDIENT BACKED BY 2 SCIENTIFIC STUDIES!

NEXTEVOLUTION

WEIGHT LOSS


MUSCLETECH.COM

STUDY 1 – 6 S

10

5

0

WEIGHT LOSS10.95 lbs.

pSX-7®

Wei

ght

Loss

(lbs

.)

SCIENTIFICALLY RESEARCHED WEIGHT LOSS

CLA 4XTM SX-7® Black OnyxTM

Premium CLA Plus Weight Loss

• Features a premium 2g dose of the purest form of CLA available (in 2 servings)

• Scientifi cally researched C. canephora robusta for weight loss

• Also includes L-carnitine L-tartrate and 2 types of garcinia – Garcinia indica and Garcinia cambogia

• No jitters or overstimulation

Ultra Carnitine 3XTM SX-7® Black OnyxTM

Triple-Source L-Carnitine Plus Weight Loss

• Features the 3 most popular forms of carnitine available today – L-carnitine L-tartrate, L-carnitine fumarate and N-acetyl-L-carnitine

• Non-stimulant formula that includes C. canephora robusta for weight loss

• Plus grains of paradise, supplying 6-paradol

Hydroxycut® SX-7® Black OnyxTM Powerful Weight Loss + Extreme Sensory

• Hardcore weight loss with C. canephora robusta

• Powerful dose of caffeine anhydrous for extreme energy and mental focus

• Added coleus, salvia and theanine for a powerful sensory experience

Hydroxycut® SX-7® Black OnyxTM Non-Stimulant Same scientifi cally tested key weight loss ingredient, without the overstimulation.

ALSO AVAILABLE!Subjects taking C. canephora robusta lost an average of 10.95 lbs. (vs. 5.4 lbs. for the placebo group) in 60 days following a low-calorie diet, and 3.7 lbs. (vs. 1.25 lbs. for the placebo group) in 8 weeks following a calorie-reduced diet and moderate exercise.


CARDIO BURNFitRxCoolDOWN● BY LISA STEUER

Have you seen that machine in the gym that mimics climbing? It’s been around for years! If you haven’t tried it yet, you’ll want to if your goal is to increase the intensity of your work-outs.

The piece of equipment is the VersaClimber, and many people are calling it one of the hardest— but most effective— machines to train with in the gym. In short, the VersaClimber is a vertical climbing machine— except no actual climbing takes place. It’s effective because it’s been shown to burn lots of calories in a short amount of time. And while you’re increasing your heart rate and cardio, you are also working your upper and lower body.

WHY IT WORKSTrainer Nick Tumminello, the owner of Per-

formance University in Fort Lauderdale, Florida and the author of the book Strength Training for Fat Loss, likes the VersaClimber so much that he works with the company as a fitness expert, providing information on VersaClimber ma-chines and doing YouTube videos about them.

“[The VersaClimber is] just another way to do various work and conditioning,” said Nick.

“What’s unique about it is you can immediately pick up the pace. … With a Ver-saClimber, it’s grab and go, so you can adjust the resistance, but I can just say ‘Hey, go faster’ and you can immediately increase the pace without having to constantly hit buttons and adjust. It’s extremely low impact but extremely high intensity.”

The VersaClimber emphasizes your arms, stride, pushing and pulling on the upper body and also can put emphasis on your legs— driving down and also the catching on the upswing. Or, the movements can be neutral, where you have an equal focus on arms and legs.

The VersaClimber measures the amount of flights you are climbing. One way to use it in your workout is to go at a certain intensity for a certain time frame, for example, said Nick. Just one of the other options is to set a goal of 200 flights and cover that in as little time as possible, and try to beat that time. In other words, there are quite a few options for getting a good workout with the VersaClimber. Plus, it’s not difficult for beginners to get the hang of it.

“The learning curve is virtually zero,” said Nick. “And it’s back friendly.” Although the VersaClimber has been around for 35 years, it’s become more

popular lately because it allows users to challenge themselves, said Brett Collins, who does sales, marketing and advertising for VersaClimber.

“It’s unique,” said Brett. “[People] love to hate it. I think it’s becoming more popular now just because of the wave of … CrossFit and really pushing yourself [in the gym].”

Although 55 percent of purchases are by individuals for home use, there are now also gyms that cater almost entirely to the VersaClimber, like Rise Nation in West Hollywood, California, said Brett.

“It’s had a bad rap in health clubs. If you go to a health club, you will see two or none, and it has a preconceived notion of being so difficult,” said Brett. “But, it’s such an effective piece … It doesn’t do the work for you like the elliptical. It really combines upper and lower body against gravity.”

REACH NEW HEIGHTS WITH THE VERSACLIMBER

VERSACLIMBER BASICS

Here are some tips for gett ing the most out

of the VersaClimber:

Foot Placement. The VersaClimber has

straps, so you can choose how much control

you want in the workout. With the VersaClimb-

er, you have a few options when it comes to

foot placement. If you strap the band around

your shoe tightly, it will stay in place. If you

keep it looser, you’ll be able to adjust your

foot placement during the workout.

Foot placement variations:

• Center: This allows for equal distribution

and targets the glutes, hamstrings, quads, hip

fl exors and calves.

• Ball of foot in center: Mostly targets

the quads but also hits the glutes and ham-

strings.

• Heel of foot in center: Targets the ham-

strings and glutes.

Upper and Lower Body Position. If you are

new to the VersaClimber, try shorter steps so

that you get used to the machine. Deeper steps

will use the entire leg, making it more chal-

lenging but eff ective. Target the calves more by

using a looser strap on the footpad. For upper

body, the higher you place the bars, the more

intensively you will work your upper body.

Hand Positioning. An overhand grip hits the

chest, delts, lats, biceps and triceps. An un-

derhand grip works the biceps much more.

WorkoutsNick Tumminello shared a few of his favor-

ite VersaClimber workouts:

• 30, 20, 10: This workout involves stride

length. Go for 30 seconds with a neutral stride

length, 20 seconds with an exaggerated

stride, and then 10 seconds with a short-stride

that’s an all-out sprint. Aft er fi nishing, repeat

again right away, starting with the 30-second

neutral-stride length.

• Climb Carry: This one can be done for

time or distance. Go for one minute at a cer-

tain pace, or go for 100 to 200 fl ights. Then

grab dumbbells that are fairly heavy for you to

use. Do a farmer’s walk with those dumbbells

for 45 seconds to one minute. Then get back

on the VersaClimber and repeat. Complete

three to fi ve rounds, depending on your fi tness

level. ■

PEAK ATP® is a registered trademark of TSI USA Inc. and is used under license. Uses of PEAK ATP® are licensed to Iovate by TSI USA Inc. under U.S. patent numbers 6,723,737, 7,671,038 and 7,629,329. CarnoSyn® is licensed under one or more of U.S. patent numbers 5,965,596, 6,426,361, 7,504,376 and 8,067,381, each of which is owned by Natural Alternatives International, Inc. (NAI). NAI is also the owner of the registered trademark CarnoSyn®.

MUSCLETECH.COM

FROM GNC’S #1 SELLING EXCLUSIVE BRAND1

STRENGTH INCREASE

Wei

ght

(lbs.

)

PEAK ATP® in

#SHATTER SX-7®

Black Onyx™

Placebo Group

0

20

40

60

80

100

120121.9 lbs.

49.4 lbs.

STRENGTH INCREASE IN 12 WEEKS(TOTAL STRENGTH ON BENCH, SQUAT & DEADLIFT)

EXTREME MUSCLE GAIN

MORE MUSCLE

Le

an

Mu

sc

le G

ain

ed

(lb

s.)

0

2

4

6

8

G p

4.6 lbs.

PEAK ATP® in

#SHATTER SX-7®

Black Onyx™

8.8 lbs.

BASED ON RESEARCH FROM

THE UNIVERSITY OF TAMPA

OUR STRONGESTPRE-WORKOUT

EVER!

1Based on combined SX-7® brand sales at GNC.Facebook logo is owned by Facebook Inc. Read the entire label and follow directions. © 2015

SUPERIOR PERFORMANCE WITH AN ALL-NEW PRE-WORKOUT

BREAKTHROUGH

#Shatter SX-7™ Black Onyx™ has changed pre-workouts forever. It delivers research-backed musclebuilding with scientifi cally advanced core ingredients in a never-before-seen combination.

• Powerful sensory with a new combination of premium ingredients like Scutellaria, satsuma orange, Myristica & more

• Featuring patented PEAK ATP® – study subjects built 8.8 lbs. of lean muscle in 12 weeks and increased muscle thickness by 96%

• PEAK ATP® subjects increased max bench press strength and boosted their peak power output by 30% as measured by vertical jump tests

• Patented CarnoSyn® beta-alanine helps enhance the muscle- and strength-building process

• Key ingredients backed by 7 patents

• Research on key ingredients published in Nutrition and Metabolism and the International Journal of Sports Nutrition and Exercise Metabolism

• Fully disclosed, fully dosed formula with no proprietary blends

• Tested for purity by a certifi ed U.S., independent, third-party lab

FAT ATTACKFitRxCoolDOWN


● BY MARIE SPANO, MS RD, CSCS, CSSD

Conceptually, gluten free, the Paleo approach and ketogenic diets are very easy. These diets inherently take the deci-sion-making process out of the equation because there is no middle ground— the food is either on your diet or it’s not. You don’t have to measure portion sizes, log calories or determine if you have to eat less at dinner to make up for a lunchtime splurge. The desire for a simplistic and concrete answer to weight loss has led to a decades-long battle about the best macronutrient composition for weight loss. Over the past 100 years, we’ve ping-ponged back and forth between high-car-bohydrate, low-fat diets and high-fat, low-carbohydrate diets. Experts offer equally persuasive arguments for both ends of the spectrum— either low-fat or high-fat. In an attempt to determine which diet is best for weight loss, one of the latest studies collected and analyzed the research on low-fat and high-fat diets.

THE STUDY A systematic review and meta-analysis,

which combines the results of several

studies, published in the journal The Lan-cet, compared the results of intervention studies ≥ 1 year in length where partici-pants were placed on low-fat diets, low-carbohydrate diets, other high-fat dietary interventions or they continued consum-ing their usual diets. The authors included 53 studies in their analysis. Low-fat diets ranged from ≥10 percent of calories from fat to ≥ 30 percent of calories from fat. The diet interventions used range from providing instructions at the start of the study only and expecting participants to follow the diet plan, to regular counseling sessions with dietitians, food diaries and cooking lessons, to actual feeding stud-ies where participants were given much of their overall food intake. Some studies coached participants to cut calories while others, including those put on low-carbo-hydrate Atkins-style diets, were told to eat until they were full without consciously restricting calorie intake.

The authors sliced and diced the data before coming up with some conclusions. They analyzed results from 13 trials that examined weight maintenance as well as

NEW STUDY: LOW-FAT DIETS DON’T WORK

studies that didn’t include weight loss as a primary goal. In these studies, low-fat and high-fat diets led to a similar amount of weight loss. Low-fat diets were superior only when compared to the subjects’ nor-mal diet. So, there was no clear frontrunner. The tiebreaker came from an analysis of 35 weight-loss trials, 29 of which were con-ducted using adults who were overweight, obese or had type II diabetes. Overall, there was no difference between low-fat and high-fat diet interventions. As ex-pected, low-fat diets led to greater weight loss compared to groups following their usual diet. Yet the headlines that were plas-tered in large font on news websites and sprinkled over Facebook by high-fat diet advocates were pulled from a comparison between low-fat diets and high-fat diets that varied by more than 5 percent of calo-ries. In this subset of the data, higher fat diets were the clear winner, leading to sig-nificantly greater weight loss after a year than low-fat diets. For added support, the authors cited two other meta-analyses that found low-fat diets do not improve weight loss results compared to high-fat diets.

THE END OF LOW-FAT DIETS? Based on the results, the authors sug-

gest low-fat diets shouldn’t be the go-to recommendation for weight loss. However, a closer look at the actual data reveals a few other interesting findings. First off, the results of this study are mainly applicable to overweight, obese and type II diabet-ics— the primary populations examined in these studies. We can’t take the authors’ conclusion that high-fat diets are better for weight loss than low-fat diets and apply it to the masses. What works for an obese adult or type II diabetic will not neces-sarily work for an active adult who wants to lose 10 or 15 pounds. This is especially true when considering that overweight and obese adults are more likely to have insulin resistance and, type II diabetics, by definition, have insulin resistance. Insulin resistance means your cells are not as

receptive to the hormone insulin. Dur-ing the initial stages of insu-lin resistance, your pancreas works harder by producing more insulin, a hormone that helps our bodies store extra calories, those

IF YOU WANT TO LOSE WEIGHT, CHOOSE A LOWER CALORIE DIET PRIMARILY BASED ON HIGH-QUALITY FOODS OR CREATE YOUR OWN PLAN THAT FITS INTO YOUR LIFESTYLE AND YOU CAN STICK WITH IT.


that aren’t needed right away for energy, as glycogen (carbohydrate in muscle and liver) and fat. Though the temporary actions of insulin are definitely not the sole determi-nant of body fat, the combination of overpro-ducing insulin plus a higher carbohydrate, higher calorie diet (more calories than nec-essary to maintain or lose weight) is a great recipe for gaining body fat.

How does this concept apply to this study? In these population groups— over-weight, obese and type 2 diabetics, lower-ing the carbohydrate content of the diet may lead to greater weight loss initially (if they can follow the diet), which can help adherence. Research backs up this point by showing that weight loss over the first six months on a diet is the main predictor of both weight-loss success and sticking to a diet over the long term. People “fall off” the diet in studies just like they do in real life, especially if they don’t have regular nutrition coaching. In other words, if you are getting results, you are more likely to stick with the program. This makes a lot of sense, in weight loss and in life. However, both the results from this study and the concept of insulin resistance shouldn’t be used to throw out low-fat diets completely.

FOCUSING ONLY ON HIGH-FAT OR LOW-CARB IS POINTLESS

Rating a weight-loss diet by macronutri-ent composition alone— low-fat, high-carbo-hydrate or high-fat, low-carbohydrate— isn’t very helpful for two reasons: 1) the type of fat and carbohydrate you eat makes a differ-ence and 2) adherence and calories trump everything else. Put both of these together and you have a winning combination.

High-fat, low-carbohydrate diets have been used for several decades. These diets initially included plenty of foods high in saturated fat with little distinction made be-tween bacon and salmon. Over time, these diets have evolved based on the latest sci-entific research and common sense. We now know that diets higher in polyunsaturated fats, the kind found in fatty fish and several types of plant-based oils including corn and sunflower oil, as opposed to diets high in saturated fat, lead to less belly fat.

When the tide turned to the low-fat craze of the 1990s, many people heard the word “fat” and ran, without paying attention to the quality of carbohydrates they were eating. The marketplace responded with super-market store shelves overflowing with high sugar, highly refined yet low-fat foods. When this diet didn’t work and our collective waist-line continued to expand, some blamed carbohydrates as the root cause of obesity. It wasn’t the carbohydrates but instead the type of carbohydrates we were eating. A diet primarily composed of high-fiber plant-

based foods makes weight loss and weight maintenance a lot easier than highly refined, high sugar foods.

PUTTING IT ALL TOGETHER: A RECIPE FOR WEIGHT-LOSS SUCCESS

In addition to food quality, including the types of fats and carbohydrates you are consuming, overall calories matter. You must consume fewer calories than you burn each day to lose weight. Also, adherence matters. In this meta-analysis, higher fat diets fared better than low-fat diets. However, the results were hardly earth shattering. Participants on low-carbohydrate diets lost about 2.2 pounds more after one year versus those on a low-fat diet. A 2.2-pound difference in weight loss after one year on a diet isn’t very impressive, especially considering many of the subjects were overweight or obese to begin with. What’s more disappointing than the paltry 2.2-pound difference between the low-fat and high-fat diets after one year is the total average weight loss in the stud-ies designed for weight loss— a mere 8.25 pounds after one year. Instead of declaring high-fat diets a clear winner over low-fat diets, we should be asking why people can’t stick with diets over a long period of time. Previous research has found any reduced calorie diet works as long as you stick with it. If we know it works, why aren’t we able to stay on a diet? This is the biggest research question of all and one that anyone attempt-ing to lose weight should ask themselves.

If you want to lose weight, choose a lower calorie diet primarily based on high-quality foods or create your own plan that fits into your lifestyle and you can stick with. Add permission to alter your plan as often as you need to based on changes in your lifestyle, motivation and results and you are more likely to be successful than if you fall into the trap of solely focusing on macronutrients. ■

REFERENCESTobias DK, Chen M, Manson JE, Ludwig DS, Willett W, Hu FB.

Eff ect of low-fat diet interventions versus other diet interventions on

long-term weight change in adults: a systematic review and meta-

analysis. Lancet Epub before print. 29 October 2015.

Greenberg I, Stampfer MJ, Schwarzfuchs D, Shai I; DIRECT

Group. Adherence and success in long-term weight loss diets: the

dietary intervention randomized controlled trial (DIRECT). J Am Coll

Nutr 2009;28(2):159-68.

Franz MJ, VanWormer JJ, Crain AL, Boucher JL, Histon T, Caplan

W, Bowman JD, Pronk NP. Weight-loss outcomes: a systematic

review and meta-analysis of weight-loss clinical trials with a

minimum 1-year follow-up. J Am Diet Assoc 2007;107(10):1755-67.

Hall KD. Predicting metabolic adaptation, body weight change,

and energy intake in humans. Am J Physiol Endocrinol Metab

2010;298(3):E449-66.

Hall KD, Sacks G, Chandramohan D, Chow CC, Wang YC,

Gortmaker SL, Swinburn BA. Quantifi cation of the eff ect of energy

imbalance on bodyweight. Lancet 2011; 378(9793).

Rosqvist F, Iggman D, Kullberg J, Cedernaes J, Johansson HE,

Larsson A, Johansson L6, Ahlström H, Arner P, Dahlman I, Risérus

U. Overfeeding polyunsaturated and saturated fat causes distinct

eff ects on liver and visceral fat accumulation in humans. Diabetes

2014;63(7):2356-68.


ROWING ISSTILL ON THE RISE


FIT TRENDSFitRxCoolDOWN● BY LISA STEUER

WHY ROW?Those who row say that it’s a great tool because

rowing results in a longer, leaner physique while promoting fat loss and increasing muscle. In addi-tion to being a good cardio workout, it also works your legs, back and arms, which is something you don’t typically get from other similar cardio ma-chines.

Rowing also increases flexibility and balance, and can even be used in rehab for an injured shoulder or back. Plus, many athletes use rowing to enhance their performance in other sports be-cause the machines can teach body discipline and help to build a strong core. In particular, rowing is growing among runners who are looking for an effective high-intensity replacement exercise.

Research is beginning to support the benefits of rowing as well. A study published in the Scandi-

navian Journal of Medicine and Science in Sports compared cycling and rowing. The study involved 13 young moderately trained males who performed a three-minute continuous exercise test to exhaustion on separate occasions on an electronically

If you do CrossFit, you’re likely already familiar with the rowing machine. But in recent years, the rower has been appearing not only in

CrossFit boxes but also in typical big-box gyms, and

there are also more and more gyms devoted entirely to

rowing. In fact, at least seven indoor rowing studios have opened up in New York and New Jersey over the last two

years and more are popping up in other areas of the

country as well, according to The New York Times.

GET READY TO ROW

braked cycle ergometer and an air-braked rowing ergometer. On two other occasions, the participants performed a 20-minute steady-steady exercise session. It was found that there was a higher rate of fat oxidation during rowing compared with cycling er-gometer exercise.

A ROW HOUSEThe bottom line is that rowing may be

more effective than cycling— and Debra Strougo Frohlich agrees. Debra owns Row House, which has several locations in New York City, with her husband/business partner. Row House is just one of the many special-ized gyms that now cater to rowing classes and technique.

Rowing is effective because it’s “low im-pact, full body, great for core, lower body and upper body— amazing for posture and people rehabbing knee and ankle issues,” said Debra.

Newcomers to Row House are taught the basics, said Debra. “Bad technique will not create the benefits that we are looking to create— and won’t bring the clients back for more! Good technique makes it addictive!”

And while there is a range in ages of cli-ents who attend Row House classes, there is also an especially large 50- and 60-year-old crowd, said Debra. “The old and young know about the amazing low-impact yet full-body benefits of the sport, and that’s what makes us attract a larger age range,” she said. “Some of the older ones are fitter than the younger ones. We also get lots of men and women— more men probably than other group fitness!”

So why has it become so popular over the last few years? “Because people like us are making sure that it is not the forgotten piece of cardio equipment,” said Debra. “We are showing people how to use it and how to appreciate it for what it is: The best piece of cardio/strength equipment that there is. Also, people are smarter and they want a full-body workout. We work every muscle in every stroke for the entire duration of a row class … spinning can’t make the same claim!”

Debra expects that rowing will continue to grow in popularity.

“We are bringing in new people all the time. Classes have gotten more and more popular as people have gotten more exposed to rowing and have worked their way up to more frequent visits,” said Debra. “[At Row House] we cater to rowers and newbies alike and create an environment where they both breed off of each other. It’s a true experi-ence.” ■

Egan B, et al. Higher rate of fat oxidation during rowing

compared with cycling ergometer exercise across a range of

exercise intensities. Scand J Med Sci Sports. 2015 Jun 9. doi:

10.1111/sms.12498. [Epub ahead of print]

REFERENCES

If you’re trying rowing out on your own and

not at a specialized studio, it’s important to

fi rst be comfortable with proper rowing tech-

nique so that you avoid injury. The seat moves

and your feet are tied to it, and rowing is a

continuous motion.

1. Grab the handle while sitt ing in an upright

position, slightly leaning back with your legs

straight. The handle should be pulled back so

that it’s just above your belly butt on. This is the

“fi nish” position of a stroke.

2. To start the next stroke, extend your arms,

pivot forward slightly (from the hips), and then

bring your butt forward by bending your knees

(move toward the machine).

3. With your arms still extended, you will reach

the “start” position when your chest is a couple of

inches from your knees.

4. Start the next stroke by pushing back through

your heels as hard as you can.

5. Just before your legs are fully extended, pivot

from your hips to a slight lean (80 degrees) and

then pull your arms back so that the handle is

just above your belly butt on.

6. Transition right away into the next stroke.

7. Remember each stroke starts with the legs, the

back follows, then the arms. Legs, back, arms.

NEW

!


NEW FORMULA!

BEST FLAVOR!

EPIQRESULTS.COMFollow us on Twitter and Facebook and tell us how you fuel your gains:

EpiqResults @EpiqResults

CLEAN IS

POWERFUL

• Unlike the competition,

this clinically dosed

performance enhancer

has 3 clinical studies

backing the formula’s

powerful key ingredients

– beta-alanine, taurine

and ashwagandha

Max Strength Pre-Workout Formula

Advanced Testosterone Booster

Ultra-Pure, Rapid-Release Protein

:JPLU[PÄ�JHSS`�-VYT\SH[LK�Thermo Energizer

5 Most Effective Forms of Creatine

• Max strength testosterone

enhancement formula

that is designed to boost

free testosterone within

the normal healthy range,

decrease serum cortisol

and enhance athletic

performance

• Formulated with the

cleanest protein sources

H]HPSHISL�¶�TPJYV�Ä�S[LYLK�

protein isolates and

fast-absorbing whey

peptides – while also

supplying BCAAs,

glutamine and precursor

• Ultra-advanced,

ZJPLU[PÄ�JHSS`�MVYT\SH[LK�

thermogenic formula

featuring yohimbe, ancient

pu-erh tea and skullcap

to deliver a new, potent

sensory experience like

never before

•��-VY[PÄ�LK�^P[O��TVYL�

creatine per serving than

the competition, this

ZJPLU[PÄ�JHSS`�KVZLK��

max strength formula

also includes fenugreek

for improved creatine

uptake into your muscles

ISOLATE SLASHTM CREATINE-X5TMSTRYKE QUAD TEST TM

EPIQTM, the brand that’s cemented a reputation for providing ultra-clean, athlete-trusted formulas,

is releasing a new line of powerful supplements set to change the way you train – again. Each formula is

based on the latest research and full, clinical doses of potent key ingredients to deliver results you can trust!

BIGGERJUST GOT

TRUSTED PERFORMANCE

AVAILABLE AT

JAMES GRAGE:

SIX-PACK SUCCESS


HARD CORE TRAININGFitRxCoolDOWN● BY LISA STEUER

TRAINING FOR SUCCESSJames is lucky enough to have a gym at his BPI

offices, but he encounters the same challenges ev-eryone else does when it comes to finding the time to train. “If I train in the middle of the day, I would be interrupted,” he said, adding that often it’s easier to schedule his training during times when he can focus on his workout.

So how does he stay in such great shape year-round? Every few months or so, James likes to change up his weekly training routine in order to keep it “fun and interesting.” For a few months he’ll do a tradi-tional five-day-a-week training split, and then other months will do full-body training and utilize his pro-gram, the 60-Day Revolution. This program involves whole-body training, plyometrics, multi-joint com-pound movements, kettlebells, high-intensity interval training and sprinting, just to name a few. In addition, James typically starts his day out with 20 minutes of low-intensity fasted cardio and then will do HIIT later in the day.

“I like more functional strength,” said James. “It’s not just about looking good but feeling good and being athletic.”

But no matter what, James always makes ab train-ing a priority. “Abs are a muscle just like any other, and you need to do resistance training if you want to build them,” he said. In addition, James has a nightly routine of abs and push-ups before bed.

James Grage, the co-founder and vice president of BPI Sports,

knows about getting ripped and lean— and maintaining that physique. So what does it take? James took the time out of his

busy schedule to talk to us about ab training, diet and achieving a

six-pack.

ALL ABOUT ABSJames said that when it comes to ab train-

ing, technique is essential. “I see terrible technique in the gym. I think a lot of people don’t understand the function of your abs,” said James. “They attach under your rib … and the purpose is to shorten the distance between those two points. So if you don’t have that curvature in your spine, you’re not truly working them. … A plank is great for the core, but not great for isolating abs be-cause there’s no shortening there.”

For example, James sees many people performing hanging leg raises in such a way that works the hip flexors more than the abs and can cause back pain. For this exercise to hit the abs more, he’ll start with thighs parallel to the floor, bring knees up toward head and do a reverse crunch.

In addition, many people perform crunches straight up, without getting the curvature needed to engage the abs, he said. “I tell people to imagine they are initiating a crunch the same way as a sit-up— bring head toward your knees and only stop when your low back goes toward the floor.”

DIET“I hate the saying abs are made in the

kitchen,” said James. “They are revealed in the kitchen… but you still need to do the exercises, too.”

As far as his nutrition plan for staying lean goes, James will avoid starchy carbs in the late afternoon and evening, and instead have them for his first meal of the day and in his post-workout meal. “Those are my two biggest carb meals,” he said. “I don’t avoid [carbs], they’re an important part of build-ing muscle and are great for energy.”

Instead of eating three meals a day, James will eat smaller, more frequent meals, and focuses on high protein. He likes his protein shakes, especially BPI Sports ISO HD whey protein, peanut butter candy bar flavor. In the morning, he also likes putting a scoop of that in his oatmeal. “I’m addicted to that flavor,” he said.

And although James doesn’t get cravings for things like pizza anymore, a “treat” for him might be going out to dinner with his family and having a glass of wine and/or bread or something else on the side, and ordering what he wants.

“I’m all about living the lifestyle,” he said. “It’s about finding a balanced plan that you can maintain … and that’s where I think people fall short— it becomes yo-yo and by the time they get to the end goal, they’re so worn out and all they can think about is stopping. So I believe in a more moderate approach, there are no extremes to make sustainable; you’ve got make it livable.”

SUPPLEMENT STACKEveryday Pre-workout: Best BCAAPost-workout: Best Creatine

When Low on EnergyPre-workout: Vortex

FAT BURNINGBurn XS. “When I take it, I don’t take

any pre-workout,” said James. “You get incredible focus and energy … and you feel productive. It makes you sweat, you walk out of the gym feeling good with no crash or anything.”

All supplements from BPI Sports

GET MOTIVATEDA six-pack is difficult to achieve and maintain, so it takes special

dedication. “It’s just like anything else— you’ve got to be willing to commit to it and work for it. It’s not easy because if it was, everyone would have it.”


THE FUTURE OF THERMOGENICS

Sought-after ingredients gotu kola, perilla seed, yohimbe bark and forskolin unleash an exhilarating sensation designed for your most hardcore demands. You’ll feel a surge from the very fi rst serving!

UNRIVALED SENSORY & ENERGY

Feel the supercharged rush coursing through your body after thevery fi rst dose. This sensory surging formula is enhanced with caffeine anhydrous to provide unmatched intensity and energy.

POWERFUL WEIGHT LOSS RESULTS

Get ready for real hardcore results. Backed by two scientifi c studies including one published in the prestigious journal Phytothérapie, Xenadrine CoreTM includes a key weight loss ingredient that helped test subjects lose 10.9 lbs. in 60 days with a low-calorie diet.1

NEW Xenadrine CoreTM unleashes a unique, dynamic and powerfully potent ingredient combination that will set a new standard for what a hardcore thermogenic should be. The iconic brand that provides real results is ready to revolutionize the game, again.

NEW!

I’ve taken thermo pills before,but have never come acrossanything this potent.– yova1, ACTUAL USER REVIEW FROM XENADRINE.COM Received product as a free sample

“ ”

Key

Ing

red

ient

™

0

2

4

6

8

10 LOST10.9 lbs.

PLACEBO

1Average weight loss with the key ingredient (200mg green coffee) in Xenadrine CoreTM was 10.9 lbs. vs. 5.4 lbs. in a 60-day study with a low-calorie diet, and 3.7 lbs. vs.1.25 lbs. in a separate 8-week study with a calorie-reduced diet and moderate exercise.

xenadrine.com/core


MUSCLE FORM & FUNCTIONFitRxCoolDOWN● BY STEPHEN E. ALWAY, Ph.D. | ILLUSTRATIONS BY WILLIAM P. HAMILTON, CMI

When you think about back devel-opment, chances are you are focused on the upper back. If so, then you are likely doing lots of pulldowns to widen your back and maybe some rows to add thickness and strength to your middle back, but not a lot of lower back work. Furthermore, a lot of the machines in the gyms take out the need to stabilize the spine, so the lower back does not typically get much direct or indirect work in the average workout. As a result, your lower back may be underdeveloped and yet it is vulnerable to injury and should really receive specialized attention to keep you out of the pain ward at your local clinic.

One great solution is to incorpo-rate lower back extensions into your routine. This simple yet very spe-cific exercise can develop iron-like strength to the muscles surrounding your spine because it strongly tar-gets the spinal musculature and also activates other lower body muscles that assist in extending the torso. It also minimizes the risk to the verte-brae disks, which can receive more stress on other lower back exercise.

LOWER BACK AND HIP STRUCTURES AND FUNCTION

Back extensions strongly activate the erector spinae,1,2 a group of three postural spine muscles. Collectively, the erector spinae group extends the vertebral column when it begins in a flexed position. From lateral to medial, the erector spinae muscle group is made up of the iliocostalis, the longissimus muscle and the spi-nalis muscle.3 This group of muscles

runs from the iliac crest of the hip-bone and extends almost the entire length of the back, along the lateral and very central bony projections of the vertebrae all the way to the neck and ribs.3

The gluteus maximus is the larg-est and thickest muscle of all the hip muscles3 and it turns out to be a very strong hip extensor during back extensions.1,2 It contains the stron-gest and largest muscle fibers in the body (even surpassing the muscles of the thigh and back). The gluteus maximus attaches to the bones of the hip, and the sacrum and along the lumbar area. It attaches posteriorly on the femur at a section referred to as the gluteal line or gluteal tuberos-ity.3 When the thigh is fixed and the hip joint is free to move as is the case in lower back extensions, this muscle can extend the lower vertebral col-umn because it attaches to the hip-bones, and crosses the hip joint.

The hamstring muscles (biceps femoris and semitendinosus) also strongly contract during back exten-sions.1,2 The long head of the biceps femoris muscle attaches to the is-chial tuberosity of the hipbone.3 The fibers of the short head of the biceps femoris begin on the lower one-third of the femur bone just above the knee and because they do not attach to the ischial tuberosity, it is not con-sidered to be a “hamstring” muscle. Both heads of the muscle fuse into a thick tendon, which crosses the lat-eral side of the knee joint to attach to the fibula bone.3 The semitendinosus fibers of the hamstring group at-tached to the ischial tuberosity cross-

BUILD LOWER BACK SUPERIORITY

WITH LOWER BACK EXTENSIONS

EXERCISE:LOWER BACK EXTENSIONS

1. Lie face down (prone) on a back extension

bench. Place the front part of your hips/pelvis

comfortably across the hip pad. Your knees should

be almost but not quite straight. Place your lower leg

under pads or rollers that will anchor you during the

movement. The pads should be placed between mid-

calf and ankle.

2. Begin with a fl exed hip, with about a 90-degree

angle between your upper and lower body.

Raise your torso by extending the back.

3. Continue upward until your back is parallel to

the fl oor, and there is a straight line through

your back, hips and legs. Do not lift higher than this to

hyperextend the back. The force should come smooth-

ly (no jerking or fast movements) from your erector

spinae and hip muscles. Exhale as you come up.

4. Aft er the extension is complete, slowly reverse

your direction, and control the lowering of the

weight of your upper body until it is just short of

the starting position, then repeat for a total of 10-15

repetitions. Both the up and down phases of each

repetition should be slow and controlled and therefore

you should not swing your torso upwards. This will

maintain tension on the muscles throughout the eff ort.

Inhale on the way down.


1. Kim SM, Yoo WG: Comparison of trunk and hip muscle

activity during diff erent degrees of lumbar and hip extension. J

Phys Ther Sci 2015;27:2717-2718.

2. Yoo WG: Comparison of the isolated contraction ratios

of the hip extensors and erector spinae muscles of the lumbar

region and thoracic muscles during diff erent back extension

exercises. J Phys Ther Sci 2015;27:315-316.

3. Moore, K.L. and A.F. Dalley. Clinically Orientated

Anatomy 4th Edition, Lippincott Williams & Wilkins, 1999; pp-

550-569;432-474.

4. Suehiro T, Mizutani M, Okamoto M et al: Infl uence of Hip

Joint Position on Muscle Activity during Prone Hip Extension

with Knee Flexion. J Phys Ther Sci 2014;26:1895-1898.

5. Park SY, Yoo WG: Eff ects of hand and knee positions

on muscular activity during trunk extension exercise with the

Roman chair. J Electromyogr Kinesiol 2014;24:972-976.

REFERENCES


es the knee joint posteriorly to attach to the medial side of the superior part of the tibia bone of the leg.3 Although both hamstring muscles flex the knee, they become important extensors of the back and will assist the erector spinae dur-ing back extensions, especially when the knees are almost straight. Flexing the knees takes out some of the hamstring

function and increases activation of the gluteus and erector muscles.4

After a short time, you may find that you will need some extra resistance. You can achieve this by putting a light barbell plate (or a dumbbell) below the back extension bench. After you are in the start position, with your hips flexed, pick up the weight, flex your arms and hold the weight close to your chest throughout the exercise.5 You do not have to go super heavy, but likely it will not be too long before you can easily handle an extra 10- or 20-pound plate with ease. Whether weighted or not, it is important to keep each movement slow and controlled. Make sure that you do not “hyperextend” your back by going above a position that is parallel to the floor.

No one exercise can be expected to ward off all potential back injuries. However, barring an auto accident or a fall from a building, when done carefully and regularly, the muscles that surround your spinal column will be strengthened like steel cables that reinforce and control the vulnerable spinal column and in doing so, this new strength will reduce the likelihood of you ever having to experience a major back injury. ■

THE M.A.X. MUSCLE PLANFitRxCoolDOWN


It is well established that proper manipulation of resistance-training program variables is necessary to maximize muscular adaptations.5,8 But while variables such as vol-ume, repetition range and training frequency tend to get the majority of attention in program design, an often-overlooked factor is the rest interval, defined as the time taken between sets and exercises. Cur-rent theory suggests that long rest intervals are superior for maximiz-ing strength increases, while short periods of rest are better for driv-ing hypertrophy. From a strength standpoint, the reason for using longer rest intervals is to enhance recovery.5 Your energy reserves are necessarily taxed after a heavy lift. Logically, the longer you take between lifts (at least up to a cer-tain threshold), the more you’ll be able to maintain your strength levels on the ensuing set. Research shows that, following an all-out set in a moderate rep range, strength is fully recovered after about three minutes rest.11

Alternatively, current guide-lines for maximizing muscle growth recommend that rest inter-vals be kept to around a minute in duration. This recommendation is largely based on the fact that short rest periods lead to heightened metabolic stress, which manifests in the accumulation of metabolites, particularly lactate, inorganic phosphate and hydrogen ion. Lim-iting the time taken between sets does not allow the body adequate time to reestablish homeostasis, resulting in an increased accumu-lation of these metabolites.1 There is evidence that high levels of exercise-induced metabolic stress drives muscle growth through a variety of potential mechanisms.9 This provides a theoretical basis whereby shorter rest periods pro-

mote greater anabolism.Despite this apparently sound rationale,

previous studies on the topic have been conflicting. Ahtiainen et al.2 showed no differ-ences in hypertrophy between two- versus five-minute rest periods. Conversely, Buresh et al.3 found that a rest period of 2.5 min-utes produced greater growth in the arms compared to those who rested one minute. Further confounding matters, Villanueva et al.10 reported superior increases in lean body mass when training with one- versus four-minute rest periods. Trying to reconcile dis-crepancies between these studies is difficult, given the differences in their methodology. For example, the Ahtiainen et al.2 study used well-trained young men, Buresh et al.3 used untrained young men and Villanueva et al.10

used untrained elderly men. Moreover, the actual length of the rest periods varied sub-stantially between studies, as did the methods used to measure muscle growth (Ahtiainen et al.2 was the only study to directly assess hypertrophy— the others employed indirect measures of growth). To provide greater clar-ity on the topic, I recently collaborated on a study with researchers at Oklahoma State University that investigated the effects of rest intervals on muscular adaptations.7 As opposed to previous studies, we studied the generally accepted guidelines for strength and hypertrophy as the basis of the protocol.

Here are the specifics.We recruited 21 college-aged, resistance-trained men and randomized them to a routine that afforded either one or three minutes rest between sets.

● BY BRAD SCHOENFELD, Ph.D., CSCS, FNSCA

IS THERE AN OPTIMAL REST INTERVAL FOR

MUSCLE GROWTH?

THERE WAS A CLEAR BENEFIT TO USING LONGER REST INTERVALS FROM A STRENGTH PERSPECTIVE; SIGNIFICANTLY GREATER INCREAS-ES IN ONE-REPETITION MAXIMUM (1RM) WERE NOTED IN BOTH THE SQUAT AND BENCH PRESS. THE DATA SUGGESTED THAT LONGER REST PERIODS WERE BENEFICIAL TO MUSCLE GROWTH, AS WELL.

1Subjects combining the core ingredients in MuscleTech® 100% Premium Whey Protein Plus (creatine and whey protein) with a weight training program gained 70% more lean muscle than subjects using regular whey protein (8.8 vs. 5.1 lbs.). Read label before use. © 2015

Builds lean muscle better than regular whey1

Accelerates recovery after exercise

Tastes amazing and mixes instantly

Available in Deluxe Chocolate and Deluxe Vanilla

20% MORE PROTEIN AT THE SAME SAM’S CLUB PRICEYou deserve a premium protein without the premium price. Powered

by instantized, ultra-fi ltered whey for easy mixing, 100% Premium

Whey Protein Plus delivers the best-in-class formula you deserve

at a value price you want! Now with 20% more protein poured into

every supersized bag, you’re getting more high-quality protein, but

at the same, already unbeatable price. And since it’s from the makers

of MuscleTech®, you get an enhanced formula for incredible results.

Get 100% Premium Whey Protein Plus at your local Sam’s Club!

VALUE JUST GOT BETTER!

THE

20g 4.5gBCAAsBCAAsBCAAsWHEY PROTEIN

IN 1 SCOOPWHEY PROTEIN

IN 1 SCOOP

C sC sC s

40g 9g

For Active IndividualsFor Active Individuals

For Serious TrainersFor Serious Trainers

WHEY PROTEININ 2 SCOOPS

WHEY PROTEININ 2 SCOOPS

USAMADE IN THE

FROM DOMESTIC &INTERNATIONALINGREDIENTS

0ASPARTAME & TRANS FATASPARTAME & TRANS FATASPARTAME & TRANS FAT

FLEXIBLE FORMULA LIM

ITED-TIM

E

NEW

! 6LB

VALU

E S

IZE

THE M.A.X. MUSCLE PLAN


FitRxCoolDOWN

Everything else about the routines was exactly the same. Subjects performed a total-body routine working all the major muscle groups, each workout with three sets of eight to 12 reps per exercise. Training was carried out three days a week for eight weeks. All sets were taken to the point of concentric muscular failure. Direct assessments of muscle growth were made using B-mode ultrasound.

The results?As would be expected, there was a

clear benefit to using longer rest inter-vals from a strength perspective; signifi-cantly greater increases in one-repetition maximum (1RM) were noted in both the squat and bench press. No real surprise there. However, contrary to current hy-pertrophy guidelines, the data suggested that longer rest periods were beneficial to muscle growth, as well. Overall, greater increases in size were seen in the biceps, triceps and the frontal thigh in those taking three minutes between sets com-pared to one minute; statistical analysis of effect sizes indicated that the differences between conditions were meaningful.

Why might longer rest intervals build more muscle? While we can’t say for sure, it can be speculated that reductions in volume load (i.e., sets /x/ reps /x/ load) are a primary factor in the outcome. There is a clear dose-response relation-ship between volume and hypertrophy— up to a given point, higher volumes of training lead to greater muscular gains.6 In our study, total volume load was ap-proximately 13 percent higher with the use of three-minute rest intervals. Simply stated, the longer rest allowed subjects to maintain a higher percentage of their load, resulting in a greater total volume load over time, which seemingly en-hanced muscle growth.

In putting these findings into context with previous research, it would seem that a rest interval of at least two minutes would be advisable to optimize the hy-pertrophic response. This is consistent with the results of Ahtiainen et al.2 — the only other study to directly investigate muscle growth in well-trained subjects— which found no differences in hyper-trophy between two- and five-minute rest intervals. When combined with our findings, it therefore can be extrapolated that taking two minutes between sets is sufficient to maintain volume loads that maximally drive muscular gains.

Now, does this mean short rest inter-vals should never be employed in a hy-pertrophy routine? Not necessarily.

As mentioned, decreasing the rest pe-riod between sets blunts the clearance of

metabolites from the muscle.1 It stands to reason that consistently training in such a manner would lead to adaptations that improve buffering capacity, potentially enhancing your ability to increase the number of repetitions performed at a giv-en moderate-rep load. There is evidence that such adaptations do indeed take place4, providing a basis whereby this would lead to higher volume loads over time and thus greater muscular gains.

There are a number of ways to put this information into practice. Perhaps the most logical strategy— and one that I’ve employed with high-level physique com-petitors— is to rest two minutes or more on all the major compound lifts such as squats, presses and rows. These exercises cause major metabolic disturbance, and thus require longer rest to fully recuper-ate the energy needed to sustain volume load across sets. You can then shorten rest periods to a minute or so for single-joint movements such as flyes, curls and leg ex-tensions. Since these movements are less metabolically taxing, you’ll recover quick-er while getting the benefit of enhancing the buffering capacity in muscle. It’s an evidence-based approach that should translate into greater gains over time. ■

Brad Schoenfeld, Ph.D., CSCS, FNSCA is widely

regarded as one of the leading authorities on training

for muscle development and fat loss. He has published

over 60 peer-reviewed studies on various exercise- and

nutrition-related topics. He is also the author of the best-

selling book, The M.A.X. Muscle Plan, and runs a popular

website and blog at www.lookgreatnaked.com.

1. Abdessemed D, Duche P, et al. Eff ect of recovery

duration on muscular power and blood lactate during the

bench press exercise. Int J Sports Med 1999;20: 368-373.

2. Ahtiainen JP, Pakarinen A, et al. Short vs. long rest

period between the sets in hypertrophic resistance training:

infl uence on muscle strength, size, and hormonal adaptations

in trained men. J Strength Cond Res 2005;19: 572-582.

3. Buresh R, Berg K and French J. The eff ect of resistive

exercise rest interval on hormonal response, strength, and

hypertrophy with training. J Strength Cond Res 2009;23: 62-71.

4. Kraemer WJ, Noble BJ, et al. Physiologic responses to

heavy-resistance exercise with very short rest periods. Int J

Sports Med 1987;8: 247-252.

5. Kraemer WJ and Ratamess NA. Fundamentals of

resistance training: progression and exercise prescription. Med

Sci Sports Exerc 2004;36: 674-688.

6. Krieger JW. Single vs. multiple sets of resistance

exercise for muscle hypertrophy: a meta-analysis. J. Strength

Cond Res 2010;24: 1150-1159.

7. Schoenfeld B, Pope ZK, et al. Longer inter-set rest

periods enhance muscle strength and hypertrophy in

resistance-trained men. In Press.

8. Schoenfeld BJ. The mechanisms of muscle hypertrophy

and their application to resistance training. J Strength Cond Res

2010;24: 2857-2872,.

9. Schoenfeld BJ. Potential mechanisms for a role of

metabolic stress in hypertrophic adaptations to resistance

training. Sports Med 2013;43: 179-194.

10. Villanueva MG, Lane CJ and Schroeder ET. Short

rest interval lengths between sets optimally enhance body

composition and performance with 8 weeks of strength

resistance training in older men. Eur J Appl Physiol 2015;115:

295-308.

11. Willardson JM. A brief review: factors aff ecting the

length of the rest interval between resistance exercise sets. J

Strength Cond Res 2006;20: 978-984.

REFERENCES



MEN’S HEALTHFitRxCoolDOWN● BY LISA STEUER

their arteries, which is something that’s often seen in coronary artery disease,” said Dr. Merghani. And while certainly ex-ercise is beneficial, it is possible to reach a certain point where you see diminishing returns, he added. “But I have to point out that point is really quite high and it prob-ably doesn’t affect the majority of people who are recreational athletes.”

DENSE VERSUS SOFT PLAQUEBut there was also some good news that

came out of the study, said Dr. Merghani. There are different types of plaque that can build up in the arteries— hard or soft calcium, or a mixture of both. The extreme exercisers in the study had more dense plaque, which is less likely to cause a blockage in the arteries and result in a heart attack or stroke. On the other hand, soft calcium is more vulnerable and more likely to break off. But even so, plaque-free arteries are ideal, he added.

But what could be causing the more extreme exercisers to increase their coronary calcium levels? While no one really knows the answer to that, said Dr. Merghani, it could due to rubbing friction on the artery wall, which over time could start to harden. Other factors could be underlying inflammation and/or unbal-anced hormones.

In fact, the fastest men in the study had higher levels of coronary calcium, and this may be due to hormones, said Dr. Merghani. Females are more protected because of estrogen, which protects the arteries.

CAUSE FOR CONCERN?So should extreme exercisers be con-

cerned? Larger studies are required to determine that. “We know for a fact that people who do exercise live longer,” said Dr. Merghani. “My feeling is that if you do that degree of exercise, and you’re healthy, don’t smoke, keep a good weight, have a good diet— I think you probably would have more benefits regardless of what your calcium shows.”

However, if you do exercise to that extreme and have high blood pressure and smoke, among other risk factors, this would of course not be good for our health. “But I think the study as a whole probably does at least prove that exer-cise is not infinitely beneficial, and I think people think that the more you do, that the more benefits you get,” he said.

Dr. Merghani hopes that the study will lead to more interest in this area of re-search. “We hope to collaborate with oth-ers and hope that the study will encourage others to produce larger studies.” ■

EXTREMEHEART?

INCREASED CORONARY CALCIUM

A study conducted at the St. George’s, University of London, pre-sented at a meeting of the European Society of Cardiology, found that extreme exercise volume or intensity could be associated with increased levels of atherosclerosis in the coro-nary arteries. Dr. Sanjay Sharman, a British sports cardiologist who is the medical director for the London marathon, oversaw the study.

The study involved two groups— one group was made up of 169 competitive endurance athletes over the age of 40 and the other group involved 171 people (also over the age of 40) who were more sedentary but exercised up to 150 minutes per week, which is the amount of exercise per week currently recommended by a U.S. exercise guideline. The competitive endurance athletes were males and females who had been competing in endurance exercise for more than 10 years and ran more than 35 miles or cycled more than 150 kilometers per week, said Dr. Ahmed Merghani, a cardiologist who let the study. Both groups contained individuals who did not smoke, weren’t diabetic and didn’t have high cholesterol.

“What we found is that individuals and athletes who exercise at extreme levels … do have a higher degree of coronary calcium or hardening of

When it comes to exercise, we often encourage ourselves to push it to the limits in order to see the best results in the least amount of time. But is there such a thing as too much exercise, and could it actually be damaging to your heart?


Processed meat causes colorectal can-cer and is associated with an increased risk of developing stomach cancer. Red meat probably increases risk of cancer and is most closely associated with an increased risk of colorectal, pancreatic and prostate cancer.

This news, from a report by the Inter-national Agency for Research on Cancer (IARC), a branch of the World Health Or-ganization (WHO), created a media circus with vegetarians and meat lovers throwing nasty virtual punches while gritting their teeth and madly typing away on their key-boards. Steer clear of the emotional tug-of-wars attempting to steer you to one side of the meat-eating spectrum or the other, and you’ll find out how this study fits into your risk of developing cancer.

DEFINING PROCESSED AND RED MEAT

Processed meat has been salted, cured, fermented, smoked or been through other processes used to preserve the meat and enhance flavor. Hot dogs, sausages, corn beef, beef jerky and canned meat are all examples of processed meat. Processed meats may also include other meats or meat byproducts such as blood.

Red meat is unprocessed mammalian muscle meat— beef, pork, veal, lamb, mut-ton, horse or goat meat, including minced or frozen meat. Red meat is usually con-sumed cooked.

THE STUDYThe IARC (part of the World Health

Organization, aka WHO) Working Group looked at more than 800 epidemiological studies on processed meat, red meat and cancer from many countries with diverse ethnicities and diets. “They relied on the strongest population-based studies with

the best designs for their evaluation,” states Alice G. Bender, MS, RDN, associate director of nutrition programs, American Institute for Cancer Research (AICR).

No study can completely rule out the possibility that other dietary factors as-sociated with diets high in processed and red meat contribute to colorectal cancer. However, the large amount of data and consistent associations of colorectal cancer with consumption of processed meat across studies in different populations means it is unlikely that chance, bias and confound-ing variables influenced the results of this report. “Confounding factors known for links to cancer risk include BMI, smoking, physical activity, age, gender, alcohol use, NSAID use; [NSAIDs are nonsteroidal anti-inflammatories such as ibuprofen] while dietary fiber and dairy products are linked with lower risk,” states Karen Collins, MS, RDN, CDN, FAND, nutrition advisor to the American Institute for Cancer Research.

Though the IARC report may seem like earth shattering news, scientists from the World Cancer Research Fund (WCRF), an international nonprofit charity that includes several organizations including the AICR, write a number of reports as part of an ongoing initiative called the Continuous Update Project (CUP). “CUP reports are continuously updated and their conclusions on processed meat and colorectal cancer are based on cell studies, animal research, short-term human clinical studies of bio-markers and adenomas (benign polyps that are the starting point of the vast majority of colorectal cancers) AND longer-term

observational population studies,” says Collins. For several years, WCRF has issued recommendations suggesting consumers avoid processed meat and limit intake of red meat to 11 ounces or less per week.

IARC placed processed meat into Group 1— it is cancer causing. Red meat was placed in Group 2A— it probably causes cancer. “For red meat, IARC said the evi-dence was strong, but not as consistent,” states Bender. Several well-designed stud-ies showed no association between red meat and colorectal cancer, which suggests that other diet and lifestyle factors could be responsible for the association between red meat and colorectal cancer. However, the Group 2A classification is based on strong mechanistic evidence for the association between red meat and cancer. Mechanistic evidence refers to mechanisms that support the development of cancer and in this case refers to a statistically significant associa-tion between red or processed meat con-

sumption and lesions that may be cancer-ous as well as changes in markers of oxida-tive stress— suggesting red and processed meat cause damage to the body beyond which the body’s antioxidant system can re-pair. Also, several known or suspected car-cinogens (cancer-causing compounds) are formed in meat when it is cooked and also formed in the colon when we eat processed meat or red meat. The IARC report men-tions three of these compounds: N-nitroso compounds (NOC), heterocyclic aromatic amines (HAA) and polycyclic aromatic hy-drocarbons (PAH).

Heme iron in processed and red meat


WILL YOU GET CANCER?

ULTIMATE IN NUTRITIONFitRxCoolDOWN● BY MARIE SPANO, MS, RD, CSCS, CSSD

THE RED MEAT DILEMMA:

CHOOSE LOW, SLOW AND MOIST COOKING METH-ODS, SUCH AS MEAT MARINATED AND PLACED IN

A SLOW COOKER, OVER HIGH, DRY HEAT.

leads to the formation of NOC in the colon. In addition, nitrites, amines and amides are precursors to the formation of NOCs in the body. In fact, an estimated 45-75 per-cent of our total exposure to NOCs comes from our body’s production of these com-pounds. NOCs, as well as PAHs, are also formed when meat is processed, including curing and smoking. HAAs and PAHs are formed when meat is cooked. Cooking meat on high temperatures as done during grilling, barbecuing and frying leads the greatest production of these chemicals. When fat and juices from meat drip onto fire, resulting in flames, PAHs develop and adhere to the meat like shellac. HAAs are formed when amino acids, sugars and creatine react at high temperatures. HAAs and PAHs must be metabolized by specific enzymes (a process called bio-activation) before they can damage DNA. Yet the activity of these enzymes varies between people and therefore, one’s risk of developing cancer due to HAA and PAH exposure depends on how they metabolize these compounds.

Though considered mechanistic evi-dence for the relationship between pro-cessed and red meat and the development of cancer, these compounds are not unique to processed and red meat. NOCs are found in smoked fish, the malt in beer and whiskey production, pickled vegetables and foods stored under humidity leading to fungi that generate nitrosamines. PAHs are also found in air pollution. In addition, PAHs and HAAs are formed in fish and poultry (chicken, turkey, ducks, geese) cooked over high temperatures.

IS THERE A DIFFERENCE BETWEEN GRASS-FED BEEF JERKY AND A HOT DOG?

Natural, uncured bacon, sausage and other processed meats that do not contain added nitrites or nitrates are still consid-ered processed meats. Though it’s pos-sible these are safer choices, they are still relatively new to the market and therefore we do not know if processing meat with natural sources of nitrates, like those from celery, act differently in the body than traditionally processed nitrate-preserved meat. Grains and leafy vegetables are the main source of nitrates, which are reduced to nitrites by bacteria in the mouth. Howev-er, vitamins C and E as well as plant-based compounds called polyphenols, found in fruits and vegetables, inhibit your body’s production of NOCs. Some meat proces-sors add vitamin C during processing, yet it isn’t clear if added vitamin C has any affect on NOC formation in the gut after consuming red or processed meat.

UNDERSTANDING YOUR RISKAlong with processed meats, smoking,

UV light (which includes the LED lights used to set gel nails), alcohol and mineral oil (found in many lotions and beauty prod-ucts) are all Group 1 carcinogens. “IARC’s classifications reflect the strength of evi-dence behind them, not the level of risk,” states Bender. Just because a compound is carcinogenic, this does not mean it causes cancer “at all times, under all circumstanc-es. Some may only cause cancer in people who have a certain genetic makeup. Some of these agents may lead to cancer after only a very small exposure, while others might require intense exposure over many years,” according to the American Cancer Society. Many factors influence the devel-opment of cancer including age, gender, family history and other lifestyle factors (tobacco and alcohol use, weight, diet, physical activity).

Risk of colon cancer with consumption of processed meat over the course of a life-time is about 5 percent. However, one study cited in the IARC report found that small amounts of processed meats eaten daily— 50 grams or one small hot dog— increases risk for colorectal cancer by 18 percent (to a total of about 6 percent) compared to not eating processed meat. “In some studies, participants who eat diets highest in red/processed meat experience a risk for colon cancer nearly double that of those eating the lowest amounts of red/processed meat,” says Bender. How does this compare to smoking? “According to the CDC, smoking cigarettes multiplies a person’s risk for can-cer by as much as 20 times when compared to a non-smoker. And smoking increases the risk of many cancers, and increases the risk of dying from cancer,” states Bender.

DECREASING YOUR RISK OF COLORECTAL CANCER

Though risk of dying from colorectal cancer seems small compared to deaths due to smoking, there are about 2.5 cases of colorectal cancer for each death from this disease. “Colorectal cancer is the third most common cancer in the U.S., and we can prevent about HALF of these cases through the combination of five lifestyle choices: 1) reach and maintain a healthy weight, 2) make physical activity a daily habit by aim-ing for at least 30 minutes each day, 3) drink alcohol only in moderation (if at all), 4) fill up on fiber-rich foods, 5) limit red meat and avoid processed meat,” states Collins. Screening for colorectal cancer is also very important since it will detect cancer early so treatment can begin right away.

The AICR recommends avoiding all pro-cessed meat and limiting red meat intake to a more liberal amount than suggested by

the WCRF— 18 ounces of cooked red meat per week.

“Since no safe level of processed meat consumption has been identified, the choice of how to use this information is in-dividual. For someone who wants to know that they are doing all they can to reduce their risk of this cancer, then keeping use to very infrequent occasions is the answer. For someone who has been eating bacon, hot dogs, sausage and other processed meats on a daily basis, then reducing consump-tion is important, even if they aren’t willing to completely give up these choices,” says Collins. Consider substituting other sources of protein for processed meats including beans, peas, eggs, cottage cheese, tofu and tempeh. Eat fresh sliced chicken or turkey instead of deli meats and fresh pork belly or fresh pork over bacon. Vegetarian sau-sages can take the place of bacon, chorizo or salami, while beans can replace sausage in casseroles, soups and other dishes. Newer plant-based meat alternatives offer a wide range of textures and tastes, but they do not taste anything like traditional pro-cessed or red meat.

You can also prepare red meat so it con-tains fewer potential carcinogens. Leaner cuts of red meat including loin and round drop less fat into flames, leading to less smoke and therefore fewer PAHs. Choose low, slow and moist cooking methods, such as meat marinated and placed in a slow cooker, over high, dry heat. Low tempera-tures will decrease the formation of HAAs.

It is important to keep in mind that “avoiding processed meat and consum-ing red meat only in moderation is one important part of reducing risk of colorectal cancer— but this alone does not define healthy eating,” states Collins. According to a study published in the Journal of the American Medical Association, eating a primarily plant-based diet that includes fish may be your best bet for preventing colorectal cancer. In this study, pesco-vege-tarians— vegetarians who also include fish in their diet— had a 43 percent lower risk of colorectal cancer than non-vegetarians, while milk and egg eating vegetarians had an 18 percent lower risk, and vegans— those who consume no animal foods— had a 16 percent lower risk. Researchers be-lieve fish may provide an additional benefit due to its high content of the omega-3 fatty acids EPA and DHA, which are unique to fish and algae.

The IARC report reiterates advice that the World Cancer Research Fund and health experts have been recommending for years— avoid processed meat and limit your consumption of red meat. Now it’s up to you as a consumer to decide what you plan on doing with this information. ■


ULTIMATE IN NUTRITIONFitRxCoolDOWN

FN059

Train at home to be a

Certified Personal TrainerTake your healthy lifestyle to the next level...

Earn up to $20/hour and more!*

Get FREE Facts. Call 1-800-388-8765, Dept. FMXB2A26www.uscieducation.com/FMX26

Now you can train in the comfort of your own home to be a Certified Personal Trainer & Nutritional Specialist! Get your Certificate in as little as 4 months and be ready to

make great money––up to $20/hour and more––as a Certified Personal Trainer, Nutritional Specialist or both! Best of all, you’ll stay fit and healthy as you enjoy your career!

IncludesToll-Free

Support and

VideoInstruction!

*with experience, based on figures from U.S. Dept. of Labor’s BLS website (March 31, 2015)

Get into the fast-growing fitness profession!Americans want to be fit and healthy and they’re willing to pay good money to do it. That’s why Personal Trainers are in such high demand. But take this affordable, extensive course and you’ll be more than a personal trainer…you’ll be a CERTIFIED Personal Trainer! That’s a title that really sets you apart!

Be ready to work in as little as four months!No previous fitness or nutrition experience necessary. Start with the basics, then progress to more advanced subjects. Train with experts step by step to learn Fitness Therapy, Sports Conditioning, Strength Training, Aerobics, Pilates, Yoga, Weight Training and much more! Learn how to develop a customized fitness program for your clients. Plus, upon graduation, you can take your NCSF Personal Trainer Certification Exam. As a graduation gift, we’ll send you the official NCSF exam study materials and we’ll pay your NCSF exam fees—a $300 value!

Open your own personal training studio! Or work for

Gyms, Health & Wellness Centers, Sports Therapy

Clinics, Spas, Cruise Ships, Resorts and more!

SENT FREE!

A+ Rating

Name ______________________________________________ Age ______________

Address ____________________________________________ Apt ______________

City ___________________________________ State _______ Zip ______________

E-mail _________________________________ Phone _________________________��Ȋ�� Ȋ��

The Original Career School® with over 30 years of education excellence!

U.S. Career Institute®

2001 Lowe St., Dept. FMXB2A26Fort Collins, CO 80525

YES! Rush me my free Certified Personal Trainer information package with complete details. No cost, no obligation.

Get a Job orYour Money Back

We are so confident in our Certificate Programs thatwe give you our Success Promise®: When you complete your course and our Success Promise® program, you will get a job within six months or we will give you all of your money back. Visit our website for full information.

®

www.fitnessrxformen.com86 FITNESSRx for MEN MARCH 2016

SUPPLEMENT COMPANY OF THE MONTHFitRxCoolDOWN● BY TEAM FITRX

HOW DID FITPRO™ COME TO BE?GUS MALLIARODAKIS: FitPro was created by our partner Brad Kloss in 2013. Our current COO and former founder of Champion Nutrition Mike Zumpano met Brad at a 2013 Anaheim natural food show and discussed all things protein, and Mike was impressed at how Brad was able to secure the Real Seal for milk with his ready-to-drink (RTD), and how minimally processed it was. Not long after, we partnered and improved our FitPro™ RTD even more. Brad’s original mission though was to prove that a better tasting and more natural ready to drink was possible. And he defi-nitely succeeded.

TELL US ABOUT FITPRO™ PRODUCTS.GUS: Obviously our bread and butter is our new and up-

dated FitPro™ Go. We think we have a winner. We have a very complete and totally innovative RTD that addresses the needs of so many strength athletes, or anyone looking for a great, com-pletely natural recovery tool. We realize people have options. However, in terms of RTD protein, we’re on another level from a high-protein, low-carb, low-fat standpoint. We also offer our Ac-tive Greens Superfood, an incredibly phytochemical-rich blend of stimulant-free adaptogenic herbs, which provides a huge immune boost and creates lasting natural energy. All of us here live on the stuff. We also have a clean whey protein, and have a next-gen hydration drink nearly finished. There are several other unique product releases scheduled for 2016.

WHAT SETS FITPRO™ APART IN THIS INDUSTRY?GUS: Our team. We are seasoned folks and have a pret-

ty solid understanding of what it takes to make responsible, effective and great tasting products. Mike Zumpano has earned a tremendous amount of respect in this industry, and his daily guidance of all things FitPro™ now is invaluable both from a validation standpoint, as well as valuing the customer and his or her needs. The rest of our team is extremely accomplished as well. Jeff “Iron” Montgomery particularly has a great pedigree for 20-plus years working with hundreds of the world’s greatest endurance sports athletes, extreme sports athletes, combat fighters and active healthy lifestylers in general. From CFO to CEO, we are well positioned for the future. Needless to say, the RTD beverage channel is an exciting challenge.

wwwwwwwwwwwwwwwwwwwwww.fifitnnntnnnnnnnnesesesssrsrsssssssrr fxffxffxffxfxffffxfxxxxfxfxxfxxfxforororoororororrrrorooororrroroormmmmemmmemmmemmmmememmmmemmmmmmm nnn.n.ccococococococcc mmmmmmmmm

WE ALL KNOW PROTEIN IS IMPORTANT FOR MANY DIFFERENT REASONS. HOW IS FITPRO™ GO READY-TO-DRINK DIFFERENT THAN YOUR COMPETITORS?

GUS: We’re the only high-protein, low-carb, low-fat RTD that is also a lactose-free, gluten-free, real dairy shake that goes directly from the cow to the bottle in seven days or less. It is 80 percent whey, 20 percent casein, and is the only non-carrageen-an high-protein real milk protein drink currently available. The 3:1 carb/protein ratio is an ideal ratio to sustain and preserve muscle, while staying lean. You will not find a better performing, greater-tasting real milk protein than ours. It is NOT your typical $4.99 gut bomb.

WHAT DO PEOPLE THINK OF THE FLAVORS AND TASTE OF FITPRO™ GO?

GUS: Up until recently, FitPro™ was available in two flavors. Now we’ve added Strawberry and Chocolate Chip Cookie. Regarding flavor, we are a large NPC sponsor on the West Coast, and we are constantly at shows. Hundreds of competitors tell us at every show that FitPro™ creates zero bloating, which is very refreshing to them, and that they dig every flavor. We’re excited to be adding the two flavors, and we’ve updated and improved the existing flavors... and pulled it off with non-carrageenan. Simply put, we’re better and not overpriced.

WHERE IS FITPRO™ GO AVAILABLE?GUS: We have strong West Coast gym presence, and will be

expanding rapidly into other West Coast stores. Wherever you live, if you don’t see us in your gym, please have your gym contact their distributor, or they can call us directly.

DOES FITPRO™ CURRENTLY HAVE PLANS TO EXPAND ITS PRODUCT LINE?

GUS: Absolutely. We are ever evolving, and have been creating very unique and time-tested products almost as long as the sports nutrition category has been around. That said, we will be releasing a few new products this year that will address the needs of all athletes, not just the strength segment. ■

For more information, visit FitProProtein.com Instagram: @FitProUSAGus Malliarodakis Instagram: IFBBProGusMuscle

When it comes to supplements,

there are so many on the market

to choose from. However, FitPro™

is a company that stands above

the rest in terms of quality and

eff ectiveness. When it comes to

fl avor, performance and freshness,

the FitPro™ Go protein drink is at

the top— and the fact that it’s low

carb, low fat, low sugar and

lactose/gluten free makes it

a clear winner for us.

We spoke with FitPro™ CEO

Gus Malliarodakis, who has been

in the fi tness and bodybuilding

industry since he was 15 years old,

about what sets FitPro™ apart. Gus

earned his IFBB Pro card in 2006,

so he knows what it takes to stay

in great shape and how to supple-

ment your workouts for ultimate

results. Here’s what he had to say!


SOMATOMAX ®

RIDE THE WAVE OF hGH RELEASEOne of the dark little secrets of working out, building muscle

and staying lean is the paramount importance of getting enough sleep. You can exercise until you are blue in the face but if you don’t get enough sleep, your weight-training efforts will be for naught. That’s because you break down your muscles in the gym, but you grow while you sleep. Even your fat-blasting efforts will be thrown off-kilter without enough sleep, screwing up your metabolism and keeping the pounds on.

Another potential muscle-building game changer is the amount of human growth hormone (hGH) in your body. hGH is released by the brain into the bloodstream during sleep. Its release is part of the repair and restoration function (as in muscle building) of sleep. So adequate sleep, and hGH release, are key components of your fi tness goals. What’s more, research suggests that increasing the amount of hGH in your body can reverse some of the symptoms associated with aging, such as weight gain, loss of muscle mass and bone density, not to mention lower sexual drive. While this has not been clinically proven, hGH is often referred to as the “Fountain of Youth” hormone.

RIDE THE WAVE OF HGH RELEASEOne little fl y in the ointment is that not everyone always gets

a good night’s sleep— missing out on potential muscle rebuild-ing and repair, and hGH release. The solution is Smatomax® from Hi-Tech Pharmaceuticals, which will give you a euphoric feeling followed by deep, restful sleep. Our staff tried Somatomax® and we enjoyed a completely relaxed sleep that made us feel like we were on cloud nine— something magical that we had never experienced

SPORTS SUPPLEMENT REVIEWFitRxCoolDOWN● BY TEAM FITRX

SOMATOMAX• The king of feel-good supplements! • Promotes deep, restful and rejuvenating sleep • Benefi ts bodybuilders and athletes through enhanced multi-pathway GABA activity • Ride the wave of hGH release!

HI-TECH PHARMACEUTICALS

WHEN YOU ARE READY TO TAP OUT FOR THE EVENING, SOMATOMAX® WILL HELP YOU OVERPOWER YOUR STRESS BY RELAXING YOU TO THE MAX ON YOUR WAY TO THE BEST SLEEP YOU HAVE EVER HAD!

before. We felt energized in the morning, ready to hit the gym and face the day— rid-ing the wave of hGH release with Somatomax®.

HOW SOMATOMAX® WORKS

Somatomax® is a neu-ro-enhancement supplement that can be used as a night-time or daytime formula, depending upon the serving amount. In higher serving amounts, the phenibut and GABA in Somatomax® will help to enhance deep, more restful sleep and to promote the release of the body’s nat-ural hormonal compounds for healthy neurotransmitter support. The L- Phenylala-nine, L-tyrosine and L-dopa in Somatomax® can also be used in smaller serving

amounts helping to promote mental alertness, increased energy, support an elevated mood, enhance libido and sexual perfor-mance, and improve work performance capacity. The L-dopa, phenibut and GABA are valuable exercise training aids for the development of muscle mass and body leanness. In moderate serving amounts, the Somatomax® experience is nothing short of a mood-liberating experience— a pleasant state of relaxation, tranquility and relief from inhibitions.

BRAIN-BLASTING COMPOUNDSSomatomax® works wonders by utilizing a proprietary blend

of brain-blasting compounds including gamma-aminobutyric acid (GABA), the most prominent neurotransmitter involved in promoting sleep. When taken before bedtime, the amino acid GABA induces the body’s sleep cycles, so Hi-Tech included it in Somatomax®.

The most potent of all the compounds in Somatomax® is 4-amino-3-phenylbutyric acid (phenibut). Previous attempts by other supplement companies to make headway using phenibut

(a very expensive compound) in a feel-good, sleep-promoting supple-ment have not been successful be-cause other products contained low, cost-cutting dosages that prevented the products from having any benefi t. Hi-Tech, on the other hand, spared no expense to ensure that more than ef-fi cacious dosages of this cornerstone ingredient were included in Soma-tomax® to provide optimal benefi t. Phenibut is a GABA phenomenon because it easily crosses the blood-brain barrier and, due to its affi nity for some GABA receptors, initiates a fl urry of GABA activity in the brain.

Somatomax® also contains Mucuna pruriens extract standard-ized to 20 percent L-dopa (precursor to dopamine), L-arginine, L-tyrosine (precursor to serotonin), L-phenylalanine and vitamin B-6 (pyridoxine), which is utilized in the synthesis of GABA and dopamine.

BEAT STRESS AND RELAX TO THE MAX

With Somatomax® on the playing fi eld, it’s “game over” for all other wannabe feel-good supplements. Somatomax® immediate-ly opens the door to really cool quality-of-life benefi ts, begin-ning with the very fi rst use. Somatomax® now comes in four delicious fl avors: Exotic Fruit, Lemon Drop, Berry Banana and Fruit Punch (the original fl avor).

When you are ready to tap out for the evening, Somatomax® will help you overpower your stress by relaxing you to the max on your way to the best sleep you have ever had!

For more information, visit hitechpharma.com. ■

Power up for your best-ever performanceIntense activity and workouts dehydrate your body and drain cells of glycogen, the energy stores that power your muscles. Sustamine® is a clinically tested sports recovery ingredient that combines amino acids L-Glutamine and L-Alanine. This unique combination works on multiple levels to restore your strength.* It enhances electrolyte and water absorption in the intestines, helps replenish glycogen and promotes healthy muscle repair.* It’s also rapidly absorbed for faster recovery.* For hydration and muscle repair that can noticeably increase your competitive edge, look for products formulated with pure, vegetarian, allergen-free Sustamine.*

Look for brands with Sustamine® in their formulations

Follow Sustamine®

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

Sustamine® is a registered trademark of KYOWA HAKKO BIO CO., LTD. Copyright ©2015 KYOWA HAKKO U.S.A., INC. All Rights Reserved.

Find products with Sustamine at www.sustamine.com


SUPPLEMENT EDGEFitRxCoolDOWN● BY MICHAEL J. RUDOLPH, Ph.D.

boosts muscular contraction force, generat-ing superior strength.2 In addition, creatine also improves muscle growth by triggering many different cellular mechanisms, includ-ing the stimulation of muscle cell formation3 and increased muscle protein synthesis4, which further contributes to the remarkable potency of creatine to improve strength, as larger muscles loaded with energy are even more effective at generating muscular strength and power.

PUMP UP STRENGTH AND POWER WITH BETAINE

Betaine, also known as trimethylglycine, is a nutrient that functions as an osmolyte within cells, protecting the cell against dehydration by increasing cellular water retention via osmosis. The ability of betaine to maintain hydration reduces the negative impact that dehydration has on exercise performance, such as increased heart rate, increased rate of glycogen degradation, elevated muscle temperature and increased lactate levels.

In addition to betaine’s ability to counter dehydration, this nutrient also plays a key role in the biosynthesis of the strength-

enhancing compound creatine, essentially making it a very potent strength-building nutrient itself. In fact, betaine use has been shown to significantly increase anaerobic power and strength in the bench press and squat.5

POWER YOUR MUSCLES WITH ATPAdenosine triphosphate (ATP) is another

nutrient with an extraordinary capacity to boost strength and power. Oddly enough, the ability of ATP to boost strength and power has very little, if anything, to do with its primary function as the principal energy supplier for all energy-dependent functions within the body. In fact, studies have shown that oral administration of ATP degrades the high-energy phosphate bonds within ATP, and therefore ATP’s capacity to supply energy, yet oral intake of ATP still effectively increases strength.6 That is because the ability of ATP to enhance strength and pow-er comes from a collection of extracellular ATP functions that have nothing to do with the capacity of ATP to supply cellular en-ergy from its high-energy phosphate bonds. These effects are triggered when ATP binds to a specific set of adenosine receptors em-

Peak strength and power devel-opment requires the enhancement of muscular contraction in order to generate greater muscular force production. Increased muscular power and strength can be bol-stered by certain nutrients that aug-ment the force-producing capacity of the contractile machinery within the muscle cell, resulting in superior power and strength. Other effec-tive power and strength-enhancing nutrients promote the production of cellular energy, particularly in the form of ATP, which drives muscular contraction, bolstering power and strength. Finally, the last group of nutrients that efficiently increase power and strength stimulate the rapid removal of certain metabolic waste byproducts generated during muscular contraction that decrease muscular contraction forces. As a result, muscular contraction is less inhibited, and muscular power and strength are significantly improved.

CREATINE MONOHYDRATE: THE BEST STRENGTH ENHANCER

Creatine monohydrate is one of the most potent strength- and pow-er-enhancing supplements on the market, with numerous studies dem-onstrating the positive influence of creatine monohydrate supplementa-tion on strength and power, espe-cially during high-intensity exercise performance.1 The unique capacity of creatine to boost strength stems, in large part, from creatine’s ability to function as a primary energy stor-age molecule that rapidly reverses the depletion of muscle cell energy (ATP) that occurs during muscular contraction. The maintenance of energy levels in the muscle cell

POWER BEST NUTRIENTS FOR IMPROVING

ANDSTRENGTH


REFERENCES


bedded within the cell membrane, initiat-ing certain cellular-signaling cascades that ultimately produce considerable gains in strength and power.

ENHANCED CONTRACTILITYCalcium facilitates the interaction be-

tween the two muscle proteins actin and myosin, which directly drives muscular contraction. Therefore, more calcium within the muscle cell increases actin-myosin interaction, which generates stronger muscular contractions, increasing strength. Recent scientific evidence has shown that muscular contraction triggers the release of ATP from the muscle cell. After release from the muscle cell, ATP binds to the adenosine receptor on the outside of the muscle cell, triggering an increase in calcium within the muscle.6,7,8 In addition, it has also been shown that directly adding ATP to isolated muscle tissue also boosts intramuscular calcium levels, suggesting that external sources of ATP, or ATP supplementation, can also enhance muscular contraction.8

Since ATP increases muscle-cell calcium levels for improved muscular contractile forces, researchers wanted to see if supplementation with ATP could actually enhance muscular performance. One study by Jordan et al.9 showed that 225 milligrams of ATP per day for two weeks, combined with resistance training, resulted in an increase in total load lifted in the bench press, along with a significant increase in the number of repetitions per-formed during the first set. Another study by Wilson et al.10 showed that 12 weeks of ATP supplementation at 400 milligrams per day, combined with weight training, increased total-body strength as well as muscle size. Altogether, these results indicate that oral ATP supplementation increases muscular contraction forces, enabling a higher strength output.

ENERGIZE FOR STRENGTH AND POWER

In addition to increased calcium within muscle cells enhancing muscular con-tractility, additional studies have shown that ATP-induced calcium increase within muscle tissue also increases the influx of glucose into the cell1, supplying the mus-cle cell with greater levels of energy. It has also been shown that increased calcium levels within the liver from ATP consump-tion increase the conversion of glycogen into glucose11,12, so it can be used as an energy source by muscle tissue as well as the rest of the body. Since glycogen is abundantly stored in the liver, the conver-

sion of glycogen into glucose triggered by ATP provides a large source of energy for the muscle cell, improving muscular strength and power.

RAPID ENERGY FOR RAPID STRENGTH AND POWER

Unlike the previously mentioned compounds, caffeine uniquely increases strength and power by enhancing both contraction force and cellular energy within muscle. Caffeine is able to achieve this dual impact because of the similar chemical structure of caffeine to the mol-ecule cyclic AMP (cAMP) and adenosine. The chemical similarity to cAMP gives caf-feine the ability to block certain enzymes that degrade cAMP, effectively increasing cAMP levels within the muscle cell. The greater amount of cAMP functions as a signal activating several enzymes within the muscle cell that break down glycogen and fatty acids into energy, resulting in more energy that boosts strength and power. The structural similarity of caf-feine to adenosine enhances muscular contraction force, as caffeine can bind to adenosine receptors embedded within the muscle cell— triggering an increase in calcium release within the muscle cell which, as previously mentioned, raises the number of actin-myosin interactions gen-erating stronger, more powerful, muscular contractions.13

MUSCLE BUFFERING FOR STRENGTH AND POWER

Citrulline boosts strength and power in a unique way relative to all of the previ-ously mentioned compounds, in that it rids the cell of certain metabolic byproducts that inhibit muscular contraction— which in due course, results in improved strength and power. Exercise-induced muscle fatigue is due to many different factors, including the accumulation of certain metabolites within the muscle cell such as ammonia.14,15 During intense exercise, the conversion of adenosine triphosphate (ATP) into adenosine monophosphate (AMP) provides the necessary energy for muscular contraction, while also increas-ing AMP levels. The greater amount of AMP from muscular contraction results in higher ammonia levels because the body breaks down AMP into ammonia. The ac-cumulation of ammonia inhibits the me-tabolism of pyruvate in the muscle cell16, reducing energy production while also increasing lactic acid production, which consequently has a negative influence on muscular contraction and exercise perfor-mance. Citrulline malate reduces the ac-

cumulation of ammonia by triggering the urea cycle, the biochemical pathway that reduces ammonia levels by converting it into urea. This, of course, reduces lactic acid accumulation as well. Moreover, the ability of citrulline to reduce lactic acid levels during high-intensity exercise con-siderably improves strength and power.17

For most of Michael Rudolph’s career he has been

engrossed in the exercise world as either an athlete (he

played college football at Hofstra University ), personal

trainer or as a research scientist (he earned a B.Sc. in

Exercise Science at Hofstra University and a Ph.D. in

Biochemistry and Molecular Biology from Stony Brook

University ). Aft er earning his Ph.D., Michael investigated

the molecular biology of exercise as a fellow at Harvard

Medical School and Columbia University for over eight

years. That research contributed seminally to understand-

ing the function of the incredibly important cellular energy

sensor AMPK— leading to numerous publications in peer-

reviewed journals including the journal Nature. Michael is

currently a scientist working at the New York Structural

Biology Center doing contract work for the Department of

Defense on a project involving national security .

1. Casas M, Buvinic S and Jaimovich E. ATP signaling in

skeletal muscle: from fi ber plasticity to regulation of metabolism.

Exerc Sport Sci Rev 2014;42, 110-116.

2. Bemben MG and Lamont H.S. Creatine supplementation

and exercise performance: recent fi ndings. Sports Med 2005;35,

107-125.

3. Willoughby DS and Rosene JM. Eff ects of oral creatine

and resistance training on myogenic regulatory factor expres-

sion. Med Sci Sports Exerc 2003;35, 923-929.

4. Willoughby DS and Rosene J. Eff ects of oral creatine and

resistance training on myosin heavy chain expression. Med Sci

Sports Exerc 2001;33, 1674-1681.

5. Hoff man JR, Ratamess NA, et al. Eff ect of 15 days of be-

taine ingestion on concentric and eccentric force outputs during

isokinetic exercise. J Strength Cond Res 2011;25, 2235-2241.

6. Casas M, Buvinic S and Jaimovich E. ATP signaling in

skeletal muscle: from fi ber plasticity to regulation of metabolism.

Exerc Sport Sci Rev 2014;42, 110-116.

7. Osorio-Fuentealba C, Contreras-Ferrat AE, et al. Electrical

stimuli release ATP to increase GLUT4 translocation and glucose

uptake via PI3Kgamma-Akt-AS160 in skeletal muscle cells.

Diabetes 2009;62, 1519-1526.

8. Jorquera G, Altamirano F, et al. Cav1.1 controls frequency-

dependent events regulating adult skeletal muscle plasticity . J

Cell Sci 2013;126, 1189-1198.

9. Jordan AN, Jurca R, et al. Eff ects of oral ATP supplementa-

tion on anaerobic power and muscular strength. Med Sci Sports

Exerc 2004;36, 983-990.

10. Wilson JM, Joy JM, et al. Eff ects of oral adenosine-5’-

triphosphate supplementation on athletic performance, skeletal

muscle hypertrophy and recovery in resistance-trained men.

Nutr Metab (Lond) 2013;10, 57.

11. Charest R, Blackmore PF and Exton JH. Characterization

of responses of isolated rat hepatocytes to ATP and ADP. J Biol

Chem 1985;260, 15789-15794.

12. Boynton AL, Cooney RV, et al. Extracellular ATP mobilizes

intracellular Ca2+ in T51B rat liver epithelial cells: a study involv-

ing single cell measurements. Exp Cell Res 1989;181, 245-255.

13. Davis JK and Green JM. Caff eine and anaerobic perfor-

mance: ergogenic value and mechanisms of action. Sports Med

2009;39, 813-832.

14. Barnes RH, Labadan BA, et al. Eff ects of Exercise and

Administration of Aspartic Acid on Blood Ammonia in the Rat.

Am J Physiol 1964;207, 1242-1246.

15. Wilkerson JE, Batt erton DL and Horvath SM. Ammonia

production following maximal exercise: treadmill vs. bicycle test-

ing. Eur J Appl Physiol Occup Physiol 1975;34, 169-172.

16. Lowenstein JM. Ammonia production in muscle and other

tissues: the purine nucleotide cycle. Physiol Rev 1972;52, 382-414.

17. Takeda K, Machida M, et al. Eff ects of citrulline supple-

mentation on fatigue and exercise performance in mice. J Nutr

Sci Vitaminol (Tokyo) 2011;57, 246-250

The Locker Room Reserve your Space...Call 1-800-653-1151

92 FITNESS Rx for MEN www.fi tnessRxformen.comMARCH 2016

Reserve your Space...Call 1-800-653-1151

FITNESS Rx for MEN www.fi tnessRxformen.com 93MARCH 2016

1. We all know the most important factor in having abs is to achieve a physique

with low body fat. In addition, it is how you get that low body fat that is crucial to sustain-able conditioning. If you follow a protocol that goes to extreme measures, such as low-calorie diets and excess cardio, you will get lean, but your success will be short lived. Ever wonder why some competitors blow up after a show and some stay lean year round? Ask them about their protocol. The ones who blow up after shows more than likely went very low calorie, did tons of cardio and in many cases used cutting drugs. The problem with all of this is that it is not sustainable. Doing anything to extreme will result in an equally extreme rebound. In addition, once you come off those cutting drugs, your meta-bolic rate is going to slow to a crawl and you will gain weight at an alarming rate.

The answer is to follow a healthy, sustain-able protocol that gets you slow progress. When you slowly get lean without eating like a bird and doing an hour of cardio every day, your success will be easily sustainable, as long as you are consistent. Stick to high-intensity interval training cardio: hill sprints, sled pushes, plyos. In addition, sprinting on a treadmill is not sprinting because the belt moves for you. How many times have you seen someone post, “I did 10 sprints, 30 seconds on, 30 seconds off.” Thirty seconds? Really? You are the best athlete in the world? Usain Bolt has discussed numerous times that he cannot run the 200-meter dash flat out because he would die down the straight-away. Those people saying they sprint for 30 seconds, I guarantee if you put them on a track, they could not run 2x100 meter sprints at full speed. Real sprints are way harder when the automated belt isn’t moving for you. The only way to simulate real leg drive on a treadmill is to jack the incline up to 7

to 8 percent. Do that and let me know how long you can sprint for.

2. One of the major factors in the deep separation between my abs has

been years of squatting without a belt, forcing my core to constantly engage to support the heavy weights.

3. Performing quality reps: I see so many people do fast crunches and

fast sit-ups. Your abs are no different than the rest of your muscles. If you do shitty fast curls and shitty fast presses, you are going to have a sloppy look because you are not focusing on the contraction. Next time you do sit-ups, crunches or decline bench sit-ups, try doing each rep with a slow three-second eccentric motion, and a slow three-second concentric motion. Those sloppy sets of 30 you used to do will now have you burnt out by 10 reps.

4. Once you have mastered number three, try blowing all of your air out of

your lungs to compress the abdomen be-fore you crunch or sit-up. It’s no joke!

5. Your abs should not fade at your belly button. If I were an IFBB judge, I would

be marking down all these Men’s Physique pros whose abs flatten at their belly but-ton. To engage the lower abdominals, you must tuck the tailbone under the torso to disengage the hip flexors and engage the muscles below your belly button. My go-to exercises for lower ab development are hanging reverse crunches, decline bench re-verse crunches, reverse crunches with ankle straps to low pulley. Hope this helps! ■

Q:

MR. INTENSITYFitRxCoolDOWN● BY JOE DONNELLY


BUILDING AND MAINTAINING A SIX-PACK

JOE, I HAVE BEEN FOLLOWING YOU FOR A LONG TIME— HUGE FAN— AND NOTICE YOU ALWAYS SEEM TO MAINTAIN YOUR SIX-PACK EVEN AT YOUR LARGE SIZE. I WAS WONDERING IF YOU COULD GIVE ME SOME TRICKS OR HELPFUL TIPS IN GETTING MY ABS TO POP AND KEEPING THEM YEAR ROUND? THANKS.

My tips for building the best abs in the business and maintaining them year round:

FOLLOW JOEInstagram @JoeDonnellyfi t, or his online training

and nutrition website at .JoeDonnellyfi tness.com.

Have a question for Joe? You could see it answered

in the next issue! Email your question to Joe at

[email protected].

facebook.com/Fitlynx @Lynx_fitness @Fitlynx [email protected]

GET ON BOARDTMLynxfitness.com

© 20© 20© 16 S16 S16 S6 lidelidelidex, Ix, IInc.nc.nc All All All RighRighRights Rts Reseresere ved.ved.ve

INCINERATE FAT! MUSCLE UP - cloud.edcoan.ir

Documents