Fitness RX For Men - July 2016 USA VK Com Englishmagazines PDF
Fitness RX For Men - July 2016 USA VK Com Englishmagazines PDF
Fitness RX For Men - July 2016 USA VK Com Englishmagazines PDF
APPROACH
CH T
TOOB
BUILDING
UILDING MUSCLE, LOSING FAT,
SPECIAL! ENHANCING PPERFORMANCE
ERFORMANCE & STAYING HEALTHY
VOLUME 14, NUMBER 4
HARD
CORE
TRAINING SHOCKING
REPORT!
TIPS The End of
Sit-Ups?
CUTTING-EDGE
RESEARCH!
INCINERATE FAT!
JULY 2016
FITNESSRXFORMEN.COM
DISPLAY UNTIL JULY 25th
JULY 2016
MUSCLETECH.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. © 2016
NE
PR
SE W
O
RI !
ES
From the industry leaders with over 20 years of experience comes a new line of superior supplements.
MuscleTech® Pro Series delivers research-dosed, lab-tested key ingredients in fully disclosed formulas. They’re
guaranteed to energize your workouts, improve your performance and build more lean muscle. Plus, they mix
instantly and taste great! Get them today at your local Walmart.
®
FitRxInsideEDGE FOR MEN
FITNESSRx
● BY STEVE BLECHMAN, EDITOR-IN-CHIEF
TM
SUMMER SPECIAL
Publishers
Steve & Elyse Blechman
GET LEAN
Editor-In-Chief
Steve Blechman
Online Editor
Allan Donnelly
& RIPPED
Creative Director
Alan Dittrich, Jr.
Digital Creative Director/
Design Consultant
Chris Hobrecker
With summer just around the corner, it’s time to take your training up a notch. If you Managing Editor
want to be in your best shape in the least amount of time, you’ll need the most effective, Lisa Steuer
scientifically backed methods and workouts to get leaner, stronger and build more muscle Associate Editor
than ever before. This summer special of FitnessRx for Men is focused on getting you lean Alan Golnick
and ripped, helping you to incinerate fat faster than ever while also building muscle. After
all, there’s not much time left before summer, so you need to maximize your time in the gym Associate Art Director
for the most efficient results. Let’s get to work! Stephen Kolbasuk
Our cover model this month, IFBB Men’s Physique Pro Jason Poston, has faced some Contributing Editors
unique challenges that would possibly cause other people to give up. But his drive and Dan Gwartney, MD
determination to persevere despite medical challenges like diabetes has led to his success Thomas Fahey, EdD
today. In “Training and Diet Secrets for Getting Ripped: With IFBB Men’s Physique Pro Jason Victor Prisk, MD
Stephen E. Alway, Ph.D., F.A.C.S.M.
Poston” by Lisa Steuer on page 38, Jason takes the time to talk to us about overcoming
challenges, staying focused, dieting, training trips, what it takes to be a champion and more. Contributing Illustrator
“Make it a goal, write it down and if you want it bad enough, then invest in your health. If William P. Hamilton, CMI
you’re not going to invest in your health, you’re not going to enjoy your life to the fullest,”
Contributing Photographers
said Jason. Ian Spanier
If you’re reading FitnessRx, chances are your goal is sculpt a physique like two-time Michael Neveux
Physique Olympia Champion Jeremy Buendia. In “Sculpt a Mr. Olympia Body! These 14 Per Bernal
Exercises Will Give You the Winning Edge” by Ron Harris on page 52, check out the moves,
demonstrated by Jeremy, that will craft and shape your body into a living work of art. You Advertising Director
may know the basics to a muscular foundation like bench presses, squats, deadlifts, barbell Angela Theresa Frizalone
(239) 495-6899
rows and so on, but if you want to really fine-tune and start focusing on details, you’ll need
to attack the muscles from different angles. These 14 exercises will help you do just that. Director of New Business Development
Everyone knows that if you eat fewer calories than you burn each day that you’ll burn fat, Todd Hughes
but the problem is that this typically also involves muscle loss. However, new research 416-346-3456
shows that it is possible to lose body fat while preserving and even gaining lean muscle. In Administrative Assistant
“Burn Fat and Gain Lean Muscle: New Research Shows You How” by Marie Spano, MS, RD, Fernanda Machado
CSCS, CSSD on page 59, find out what the research says about the right training and diet
program that will help you maximize your results. Circulation Consultants
When it comes to fitness and hardcore training, there is so much information out there Irwin Billman and Ralph Pericelli
that it can be difficult to figure out which methods work and which don’t. So in “25 Hardcore
Training Tips: Cutting-Edge Research” by Steve Blechman and Thomas Fahey Ed.D. on page Reader Inquiries:
42, check out the best facts on training, all based on the most cutting-edge scientific Subscriptions (to order)
research. If you are looking to boost your results and get ripped, the proven techniques (631) 751-9696 (ext 301)
shown here can be your guide for your next gym session. Get ready to work hard and see customerservice@fitnessrxformen.com
results!
The rest of the issue is packed with the latest scientifically backed research to help you Visit us at:
get ripped, burn fat, improve your health and performance, build lean muscle and get in your www.fitnessrxformen.com
best shape. FitnessRx is your number-one source for building muscle, losing fat, enhancing
FITNESS RX for Men (ISSN 1543-8406)
performance and staying healthy! So be sure to check out our workouts, advice and tips, and is published six times a year by Advanced Research Media, 21
get to work! Bennetts 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 written consent of the publisher. Send
editorial submissions to: FITNESS RX, 21 Bennetts 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 letters, 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 Bennetts
Rd., Suite 101 Setauket, NY 11733. Advertising Office Phone: (800)
653-1151. PRINTED IN USA
TM
YOUR
O ULTIM
MATE PRES
SC
CRIPTION
O FOR
O THE PERFECT BODY
FE
EATURES
VO 13-NU
VOL. UMBER 3, JULY 2016
82 SUPPLEMENT EDGE
Top 10 Muscle-Building Supplements
By Victor R. Prisk, M.D.
86 FAT ATTACK
The Thermo Heat™ Weight Loss
Revolution! By Michael J. Rudolph, Ph.D.
90 SPORTS SUPPLEMENT
REVIEW
ALR Industries: Chain’d Out®
By Team FitRx
The bench press and the squat are tough exercises, but they get the job done. It’s true
that nothing seems to work as good as these exercises when it comes to building strength.
So I appreciated the article focusing on these two moves [“Boost Your Bench and Squat
Till You Drop!” March 2016]. I found the studies and research in this article to be really
helpful when I’m planning out my own training. For example, while I’ve heard about cluster
sets before, it was never something I thought to try for myself. This article inspired me to
give them a try, and I think the mini-sets really do make a difference— if nothing else, it’s
always good to find different ways to change things up each time I work out. Thank you for
always providing the science behind the workout techniques and methods.
Christopher Messer, Email
THE CORE
appreciated his physique and approach to training, so it was good to see how he trains for
a classic V-taper. Plus, it’s true what he says about training— rather than to always have
a goal physique in mind, it’s better if you actually just love the training. That way, working
out is not a chore and something you have to motivate yourself for. I love to train, and being
Thanks for the cover story on Sergi Constance
able to stay in top shape as a result is the reward. Thank you, FitnessRx!
[“Get Ripped to the Core: Core Training and
Dan Mitchell, Email
Shredding Up with Sergi Constance,” March 2016].
IN THIS SECTION
18-20
TRAINING
FAILURE TRAINING DELAYS SHORT-
TERM RECOVERY; THE MIND-BODY
CONNECTION IN SPORT
22-23
FAT LOSS
INADEQUATE SLEEP BOOSTS APPETITE;
HOW GOOD ARE WEIGHT
MANAGEMENT APPS?
24-25
SUPPLEMENTS
CITRULLINE IMPROVES PERFORMANCE;
WHEY PROTEIN PLUS WEIGHT
TRAINING REDUCES ABDOMINAL FAT
26-28
NUTRITION
LOW SELENIUM INTAKE LINKED TO
PROSTATE CANCER; NUTRITIONISTS
RECOMMEND HIGHER PROTEIN INTAKE
30-32
HEALTH
WEIGHT TRAINING REDUCES RESTING
BLOOD PRESSURE; COMPRESSION
CLOTHING AND EXERCISE
PERFORMANCE
THE MIND-BODY
CONNECTION IN 34-36SEX
pg. 20 SPORT VIAGRA LINKED TO DEADLY SKIN
CANCER; CELL PHONES DECREASE
MALE FERTILITY
FAILURE TRAINING
DELAYS SHORT-TERM
RECOVERY
Many guys train to failure to maximize muscle hypertrophy.
Power athletes often use failure training to enhance athletic perfor-
mance and increase strength and power, but they must also per-
form on the playing field and might be hampered by overzealous
training programs. Spanish researchers compared short-term re-
covery following a high-intensity failure workout versus an intense
but sub-failure training session. Failure training resulted in re-
duced repetition velocity, impaired neuromuscular performance,
greater muscle damage, delayed hormone recovery and greater
heart rate variability up to 48 hours after the workout. Power
athletes might benefit from failure training during the off-season,
but it is probably not appropriate when they must also perform
well on the playing field. (International Journal of Sports Medicine,
37: 295-304, 2016)
W
!
WEIGHT LOSS
Advanced,
SCIENTIFICALLY TESTED
Weight Loss WEIGHT LOSS
BACKED BY 2 STUDIES! America’s #1 Selling Weight Loss Supplement Brand1 is unleashing
10.95
HYDROXYCUT HARDCORE®
LBS.
Subjects taking C. canephora robusta new advanced formulas that will change the way you approach your
LOST
KEY INGREDIENT IN
1
Based on AC Nielsen FDMx unit sales for Hydroxycut® caplets. Facebook logo is owned by Facebook Inc.
Read the entire label and follow directions. © 2016
FitRxWarmUP ● TRAINING CUTTING-EDGE RESEARCH
● BY STEVE BLECHMAN AND THOMAS FAHEY, EdD
Biceps. Triceps. Pecs. Our goals may change daily, but muscle’s prim y
about 1 thing. Protein. So when you consider Rule 1 ProteinTM has 86.5
protein per serving - #1 among all top proteins - seems obvious what r
muscle you’re focused on will be better, too. This is the 1. R1 ProteinTM.
86.5%
ZERO
BANNED SUBSTANC
ZERO
CONCENTRA S
ZERO
CREAM
HIGH PRROTEIN
N
INTA
AKE PLUUS
INTENNSE
EXERCCIS
SE
CAU
USEES RAPIDD
FAT LO
OSS
Caloric restriction, high-intensity
weight training and intervals, and high
protein diets caused substantial chang-
es in body composition in only four
weeks— according to scientists from
McMaster University in Hamilton,
Canada led by Stuart Phillips and
Thomas Longland. Test subjects cut
calories by 40 percent and consumed
either 1.2 (LP) or 2.4 grams (HP) of pro-
tein per kilogram bodyweight per day.
Both groups performed intense exercise
BROWN FAT:
six days per week. HP lost almost 11 pounds of fat and gained more than 2.5 The New Frontier
pounds of lean mass in four weeks compared to nearly eight pounds and 0.2
pounds in the LP group. The study showed that high-intensity exercise plus caloric for Fighting Obesity
restriction trigger substantial changes in body composition and strength and that The human body contains small amounts of a
the changes are most significant during a high-protein diet. (American Journal calorie-burning tissue called brown fat (brown adipose
Clinical Nutrition, published online January 27, 2016) tissue, BAT) that converts food energy directly into
heat. White fat does the opposite— it stores energy.
MINDFULNESS HAS NO
BAT is an important heat-generating tissue that helps
animals and humans adapt to the cold. Individual
OR METABOLIC HEALTH
Antonio Giordano from the University of Pavia in Italy
concluded that converting abdominal fat to BAT might
result in a breakthrough in the obesity epidemic.
Mindfulness is focusing attention on internal and external experiences with tech-
Increasing brown fat activation helps people
niques such as meditation. Most people who lose weight through weight control
expend more calories and burn more fat. The spice
programs gain it back within 12 months. Jennifer Daubenmier from the University of
capsaicin can increase brown fat activity, which will
California, San Francisco and co-workers, found that employing mindfulness tech-
increase caloric expenditure and promote fat burning.
niques during weight loss had no additional effect on weight loss, blood sugar,
Scientists are actively seeking drugs to turn on brown
waist circumference, blood pressure or C-reactive protein (a blood marker of inflam-
fat and promote weight loss. (Nature Reviews Drug
mation). Mindfulness techniques do not appear effective for promoting weight loss.
Discoveries, published online March 11, 2016)
(Obesity, published online March 2016)
ADHERENCE TO THE
MEDITERRANEAN DIET IS LINKED
TO LOWER ABDOMINAL FAT
People who strictly follow the Mediterranean diet tend to have lower body mass index
(a measure of the proportion of weight to height) and waist circumference— according to
a large population study led by Simona Bertoli from the Nutritional Research Center in
Milan, Italy. The Mediterranean diet is high in fish, fresh fruits and vegetables, lean
meats, olive oil and other mono and polyunsaturated fats and whole grains. This diet
reduces LDL cholesterol (“bad” form), and maintains blood sugar levels on an even keel.
The diet does not affect insulin resistance, but maintains daylong insulin and blood
sugar concentrations at lower levels for extended durations. We have good evidence that
the Mediterranean diet promotes metabolic health, prevents obesity and may increase
longevity. (Clinical Nutrition 34: 1266-1272, 2016)
HIIT EFFECTIVE
FOR FAT LOSS
High-intensity interval training (HIIT)— repeated bouts of high-
intensity exercise followed by rest— builds fitness quickly and has
changed the way many people train. Gordon Fisher from the
Department of Human Studies at the University of Alabama at
Birmingham, and colleagues, concluded that HIIT and traditional
endurance exercise have similar effects on aerobic capacity, body
composition, insulin sensitivity, blood pressure and blood fats.
Twenty-eight sedentary, overweight men practiced HIIT or
aerobics for six weeks. HIIT consisted of four 30-second sprints on
a stationary bike at 85 percent of maximum effort, while aerobics
consisted of 45 to 60 minutes of cycling at 55 to 65 percent of
maximum effort. HIIT produced the same changes in one hour
per week as aerobics, practiced five hours per week. HIIT
promotes fat loss in less time than traditional aerobics. (PLOS
ONE, 10(10): e0138853, 2015)
BEETROOT
ephrine. Unlike m-synephrine, p-syn-
ephrine does not raise heart rate or
JUICE OR
blood pressure. (fda.gov/Food/
DietarySupplements/ProductsIngre-
dients/ucm493282.htm)
CONJUGATED
beetroot juice or sodium nitrate
decreases blood pressure,
improves endurance exercise
LINOLEIC ACID
efficiency, boosts endurance and
promotes strength during weight-
training programs. Beetroot juice is
a miracle food. Unfortunately,
DOES NOT beetroot is expensive and hard to
find. A one-liter bottle at specialty
PROMOTE FAT LOSS grocery stores costs about $6— if
you can find it. Making your own
Conjugated linoleic acid (CLA) is a popular beetroot juice is an option but
supplement for promoting weight loss and requires a relatively expensive juicer.
increasing muscle mass, but its effectiveness Joelle Flueck from the University of
remains controversial. CLA may promote Zürich in Switzerland, and
muscle protein synthesis by increasing colleagues, found that sodium
testosterone levels and improving blood sugar nitrate supplements increased blood
regulation. Alex Ribeiro from Londrina State nitrate levels as well as beetroot
University in Brazil, and co-workers, found that juice but were not as effective for
supplementing 3.2 grams per day of CLA for producing changes in oxygen
eight weeks during an endurance-training consumption. Overall, beetroot
program had no effect on endurance, leg or seems to be more effective for
trunk fat, or total body fat beyond the effects enhancing exercise performance and
of endurance exercise alone. The study found lowering blood pressure than sodium
that CLA has no effect on fat loss in obese nitrate. (Applied Physiology Nutrition
women. (International Journal Sports Nutrition and Metabolism, 41:1-9, 2016)
Exercise Metabolism 26: 135-144, 2016)
GLUCOSAM
MINE ANND CH
HOND DROIT
TIN SULFA
ATE
SLOW DETEERIORA
ATION IN KN
NEE ARTHHRIT
TIS
Glucosamine (400 milligrams per day) and chondroitin
sulfate (500 milligrams per day; GC) decreases knee joint pain
and prevents joint deterioration linked to osteoarthritis—
according to a six-year long study led by Jean-Pierre Raynauld
from the Montreal Hospital Research Center in Montreal,
Canada. GC effectively delayed the progression of the disease,
while improving functional capacity and decreasing pain. GC
reduced cartilage loss and was effective for long-term
management of arthritis progress. Nearly 1,600 subjects
participated, but the study did not include a control group.
(Arthritis Care & Research, published online February 16, 2016)
NUTRITIONISTS
RECOMMEND
Higher Protein Intake
The United States Department of Agriculture (USDA) recommends a protein intake of 0.8
grams per kilogram bodyweight. Recent research on older adults, people trying to lose weight
and athletes suggest that the protein intake recommendation should be higher. A review of litera-
ture by Stuart Phillips from McMaster University in Canada, and co-workers, concluded that the
recommended protein intake should be at least 1.2 to 1.6 grams of protein per kilogram of body-
weight. In older adults, high protein intake prevents sarcopenia (muscle loss) as well as
decreased muscle mass and strength, which impairs blood sugar regulation, mobility and auton-
omy. High protein intake promotes weight control. Recently, Philips et al. (2016) reported that
high protein intake (2.3 grams per kilogram of bodyweight) plus intense weight training and inter-
val training increased lean mass and decreased body fat in people consuming a low-calorie diet.
In active people, high protein intake promotes tissue healing and muscle protein remodeling after
exercise. The authors could find no evidence linking high-protein diets to kidney disease or
impaired bone health. They concluded that increasing the protein intake recommendations for
adults would promote optimal health. (Applied Physiology Nutrition and Metabolism, 41: 1-8, 2016)
Performance
Intense endurance exercise causes cell
and then consumed one of the test beverag-
es. Eighteen hours later, they repeated the
exhaustive bike ride. Recovery was greatest
damage and glycogen depletion that makes when they consumed the carbohydrate pro-
it difficult to exercise the next day. Most stud- tein beverage. (PlosOne, published online
ies have found that taking protein supple- April 14, 2016)
NEW ERA
N
E
W
!
EXTREME
PUMPS
A decade ago, MuscleTech® changed the pump
game with naNOX9®. Now comes the most
powerful nitric oxide pill ever developed –
naNOX9® Next Gen! A pre-workout nitric oxide
amplifier, naNO X9 ® Next Gen includes an
advanced nitric oxide booster that quickly
disperses into your bloodstream when you need
it most. After just one dose, you’ll experience
the craziest pumps, fullness and vascularity!
Facebook logo is owned by Facebook Inc. Read the entire label and follow directions. © 2016
FitRxWarmUP ● NUTRITION CUTTING-EDGE RESEARCH
● BY STEVE BLECHMAN AND THOMAS FAHEY, EdD
essential for optimal healing— according to June Kloubec and Cristen Harris from
Bastyr University in Washington. Athletes should consume enough calories to pro-
mote healing and fuel the 15 to 20 percent increase in metabolic rate that accompa- DARK CHOCOLATE
nies injuries. Caloric intake should be less than when training intensely but more
than when sedentary. Recovering athletes need more protein than normal— at least MAY IMPROVE
1.5 to 2.0 grams of protein per kilogram of bodyweight per day. Carbohydrates are
important but they should not be overemphasized, in order to prevent weight gain. ENDURANCE
Carb intake should be approximately five to eight grams per kilogram of body-
weight. Adequate fiber intake prevents constipation promoted by post-injury medi- PERFORMANCE
cations. Athletes should also consume foods high in omega-3 fatty acids, vitamin C, Dark chocolate is high in
vitamin E, beta-carotene, vitamin A, selenium and zinc to help control free radical flavonoids that increase nitric
damage and excessive inflammation. Foods such as blueberries, strawberries, car- oxide— an important chemical
rots, broccoli and pineapple are good post-injury foods. Recovering athletes should secreted by the inner lining
eat a variety of healthy foods and avoid calorie-dense junk foods. (ACSM’s Health & of the blood vessels
Fitness Journal, 20(2): 7-11, 2016) that controls blood
flow. A small study
by British
researchers showed
that feeding dark
chocolate before
exercise to
recreationally
trained cyclists
improved endurance
performance during a bike
ride at 80 percent of maximum effort, and during a two-
minute maximal time trial. The results were compared to
identical exercise sessions after consumption of white
chocolate. (Journal International Society Sports
Nutrition, 12:47, 2015)
PERFORMANCE
W
!
CREATINE
POWDER
NEXT-GENERATION POST-WORKOUT
CREATINE + BCAA FORMULA
CELL-TECH™ HYPER-BUILD™ is a brand-new, advanced
5-in-1 post-workout creatine and BCAA formula from
MuscleTech®. It combines a scientifi cally studied 5g
dose of creatine and 6g of BCAAs in an optimized 4:1:1
ratio for maximum leucine delivery. Fuel your post-
workout recovery with CELL-TECH™ HYPER-BUILD™ to
rapidly increase muscle size and strength.
5 1 POWERFUL
-IN-
POST-WORKOUT FORMULA
1 2 3 4 5
Facebook logo is owned by Facebook Inc. Read the entire label and follow directions. © 2016
FitRxWarmUP ● HEALTH CUTTING-EDGE RESEARCH
● BY STEVE BLECHMAN AND THOMAS FAHEY, EdD
WEIGHT TRRAIN
NINGG RE
EDU
UCES
RESTIN
NG BLLOO
OD PRESSSU
URE
E
Resistive exercise reduces resting blood pressure in people with
the metabolic syndrome— a group of symptoms that include insulin
resistance, abdominal fat deposition, high blood pressure, abnormal
blood fats and type 2 diabetes. The metabolic syndrome increases
the risk of heart attack and stroke, and is linked to premature death.
Brazilian researchers pooled the results of 17 studies involving more
than 500 men and women. Weight training reduced resting blood
pressure by about 4 mmHg but had minimal effects on blood
sugar, high-density lipoprotein cholesterol, diastolic blood
pressure or waist circumference. Weight training has a small
effect on reducing resting blood pressure. (British Journal of Sports
Medicine, published online March 8, 2016)
COMPRESSION CLOTHING
AND EXERCISE PERFORMANCE
Compression pants might improve endurance performance, but the results of studies are inconclusive— according to a literature review led by
Benjamin Watson from the Munson Medical Center’s Healthy Weight Center in Traverse City, Michigan. Extreme endurance events such as marathons
and ultra marathons push the nervous and cardiovascular systems to the max. As the races progress, athletes lose cardiovascular control as they
fatigue, which results in less blood returning to the heart and elevated heart rates. Compression clothing promotes blood flow back to the heart,
prevents cellular swelling and increases proprioception during exercise. Some evidence suggests that compression clothing speeds recovery
and decreases muscle soreness after intense training. We need more research before we can recommend compression clothing to endurance athletes.
(ACSM’s Health & Fitness Journal, 20 (2): 12-18, 2016)
FISH CON
NSUMPP ON
PTION
LINKED TO
O LOW
W R
WER
BLOODD PR
RES
SSU
U E
URE
Each serving of fish consumed per weekk reduces blood pres--
sure by 2.3 points (mmHg)— according to researchers from
Ecuador and the United States. They studied 677 people living
in rural coastal areas of Ecuador. Blood preessure decreased pro--
gressively with up to five servings of fish p per week. Consuming g
six or more servings had no further effect oon blood pressure. The
U.S. Department of Agriculture recommend ds one to two servingsg
of fish per week. This study showed that in ncreasing g fish intake
above these levels might have added cardiovascular benefits.
The study did not examine the effects of fish oil supplements.
Other studies found that fish oil is good forr the heart and circula--
tion. (Journal of Clinical Hypertension, 18: 337-341,
3 2016)
After 17 years of being the biggest name in protein, NITRO-TECH® is growing • All three products help to enhance muscle
again. Introducing NITRO-TECH® POWER, RIPPED and NIGHTTIME – a trilogy size and strength.
designed to take you from morning, to pre- and post-workout, and even • No proprietary blends. No hype. No exceptions.
overnight. Whether your goal is to get bigger, get stronger or totally transform • Core ingredients backed by science, from
your physique, NITRO-TECH® has a product for you. Just three more reasons a brand you know and trust.
to trust the NITRO-TECH® brand when it comes to reaching your goals fast.
PART OF THE
BEST-SELLING
NITRO-TECH®
PERFORMANCE SERIES
PERFORMANCE EXTREME LEAN MUSCLE NIGHTTIME
& RECOVERY MUSCLEBUILDING SUSTAINED RELEASE
ADRENALINE IS THE
KEY TO HOW EXERCISE
REDUCES CANCER RISK
Exercise reduces the risk of several kinds of cancer, but scientists
do not understand why. An interesting study on mice from the
University of Copenhagen in Denmark might explain the mechanism.
Exercise reduced the risk of cancer by 60 percent in animals with
five different kinds of tumors. Exercising animals receiving implants
of melanoma skin cancer cells were less likely to develop full-blown
cancer than sedentary animals. Exercise increases adrenaline,
natural killer cells and interleukin-6, which combined to become
potent cancer fighters. The researchers speculated that adrenaline
acts as a signal to interleukin-6, which turns on the natural killer
cells that fight the cancer. It is not known whether these results
apply to humans. (Cell Metabolism. 23: 554-562, 2016)
ARE BAD
nopathy— according to a systematic literature review by researchers from St. Vincent’s
Hospital in Melbourne, Australia. PLP involves withdrawing blood, concentrating blood
platelets and then re-infusing them back into the patient. Platelets help clot blood and
FOR YOUR HEALTH decrease inflammation. The researchers concluded that PLP is effective for reducing
pain in knee tendinopathy. Most studies do not support its use with Achilles or rotator
cuff tendon pain. Their assessment was based on small studies involving few observa-
Shopping carts are among the dirtiest objects tions, so we need more information before we can assess the effectiveness and safety of
you will encounter during the day. They are more this technique. (Physician and Sportsmedicine, 43(3): 253-261, 2015)
germ-laden than toilet seats, public restrooms,
diaper-changing tables, chair armrests or
playground equipment— according to University
of Arizona microbiology professor Charles Gerba.
He found more E. coli bacteria on shopping carts
than on escalators, ATM machines, restaurant
tabletops and ketchup dispensers. Shopping cart
contamination may contribute to winter colds and
flu. Many grocery stores offer disinfectant wipes
for their customers to clean shopping carts— use
them! (MorningNewsBeat, April 11, 2016)
N
E
W
8-HOUR
!
PROTEIN FORMULA
PHASE8TM is a premium formula that delivers 8 hours of protein power. • Helps to increase muscle size, improve recovery
Featuring a 26g protein blend from milk-derived sources, PHASE8TM and maintain ideal musclebuilding state
delivers amino acids to your muscles for up to 8 hours. To support
• Contains half the fat of the leading competitor
muscle and strength gains, PHASE8TM is packed with seven high-
quality proteins – including high biological value proteins and • No inferior protein sources (such as brown
sustained-release proteins. That’s why this multi-phase formula is the rice and soy protein)
perfect post-workout, between-meal and before-bed protein boost!
MUSCLETECH.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. © 2016
FitRxWarmUP ● SEX CUTTING-EDGE RESEARCH
● BY STEVE BLECHMAN AND THOMAS FAHEY, EdD
CELL PH
HONE ES
DECREASSE MALE FER
RTILIITY
Carrying a cell phone in your pants pocket may decrease your sperm count and
your chances of conceiving a child— according to a study conducted at Carmel Medical
Center in Haifa, Israel. Sperm counts have been decreasing in men in Western countries
for over 100 years, due to environmental pollutants and consumption of foods high in
plant estrogens. The Israeli study showed that exposure to electromagnetic radiation
emitted from cell phones decreases sperm counts in at least 50 percent of men.
Reduced fertility was greatest in men who carried their phones in pockets close to their
groin. This was a small study involving only 106 men, so more research is needed to
determine the extent of the problem. (Reproductive Biomedicine online, 31:421-426, 2016)
‘VIAGRA FOR
WOMEN’ IS A BUST
A review of literature and meta-analysis led by Loes
Jaspers from Erasmus University Medical Center in
Rotterdam, the Netherlands concluded that flibanserin,
sometimes called the “female Viagra,” is only marginally
effective— leading to an average of only one-half
additional sexual satisfying event per month. Side effects
include dizziness, nausea and fatigue. Forty percent of
women suffer from low sexual arousal, which causes
significant anxiety and concern in women and men.
Last year, the U.S. Food and Drug Administration (FDA)
approved flibanserin (from Sprout Pharmaceuticals) for
treating hypoactive sexual desire disorder (HSDD) in
women. Clinical studies found that the drug increased
sexual desire and the frequency of satisfying sex. It is a
FREQUENT non-hormone drug that works by stimulating the brain’s
centers for motivation and rewards. Side effects, such as
dizziness, nausea and sleepiness, have prevented FDA
EJACULATION approval in the past. Men have drugs such as Viagra,
Cialis, Levitra and testosterone for boosting sexual
PREVENTS performance, but sexual problems are more complex in
women than men. Contributing factors to low sexual desire
!
AMPLIFY SIZE, STRENGTH AND RECOVERY
Creactor® delivers double the creatine per serving and more
than double the servings per bottle than the competitor’s
creatine HCl. It features a never-before-seen ratio of creatine
molecules to increase muscle size, strength and performance.
Creactor® even includes an extra 750mg dose of free-acid
creatine, the absolute purest form of creatine on the planet.
Plus, there’s zero bloating and you don’t need to load or
cycle off.
100% 120
150%
Number of Servings
1.5
MORE 100
MORE
CREACTOR®
CREACTOR®
SERVINGS THAN
1
C A NE 80
THE LEADING
P NG 60 COMPETITOR
COMPETITOR
COMPETITOR
40
0.5
20
0 0
iHerb
®
‡As the next leading brand Facebook logo is owned by Facebook Inc. Read the entire label and follow directions. © 2016
FitRxWarmUP ● SEX CUTTING-EDGE RESEARCH
● BY STEVE BLECHMAN AND THOMAS FAHEY, EdD
DIETARY FLAVONOIDS
PREVENT ERECTILE
DYSFUNCTION
Consumption of foods containing flavonoids, such as
red wine, blueberries, black tea, citrus fruits, peanuts
and chocolate, reduce the risk of erectile dysfunction by
14 percent— according to a study by Aedín Cassidy from
Norwich Medical School, and colleagues, in the
UK. Flavonoids are chemicals found in many
plants that decrease inflammation and act
as antioxidants. Most erection problems are
caused by poor blood flow in the penis.
The cells lining the blood vessels secrete
a gas called nitric oxide that controls
blood flow. Blood vessel disease
disturbs the function of these cells,
which reduces their ability to release
Good sex is central to happiness— according to researchers from Dartmouth nitric oxide and maintain erections.
and Oxford Universities. America is the richest country in the world, but our Healthy blood vessels have a large
people are far from the happiest. The annual World Happiness Report shows capacity to make nitric oxide and
that Americans rank 15th on the list, behind countries such as Denmark, Canada, produce healthy erections. Lifestyle
Mexico, Sweden, Costa Rica and Norway. Our relatively poor ranking is due, changes— exercise and healthy diet—
in part, to our lousy sex lives. A consensus statement of sex researchers are the best long-term solutions for
from around the world concluded that biological factors such as improving sexual function because
obesity, insulin resistance, diabetes, physical inactivity and chronic they enhance the health of
illness account for a significant part of sexual dysfunction. Psychological the cells lining the blood
depression, made worse by prescription drug abuse, is also a culprit leading to vessels (endothelium).
bad sex. The researchers concluded that lifestyle factors were most important (American Journal
in triggering poor sexual performance, decreased sex drive and overall sexual Clinical Nutrition, 103:
enjoyment. (Journal of Sexual Medicine, 13:153-167, 2016) 534-541, 2016)
NEW!
Facebook logo is owned by Facebook Inc. Read the entire label and follow directions. © 2016
FitRxPROFILE
A
long his competitive and
muscle and fat and didn’t know
fitness journey, IFBB Men’s
what was wrong. What he didn’t
Physique Pro Jason Poston has
know was the symptons he was
faced some unique challenges
experiencing had to do with
that would possibly cause other
type 1 diabetes.
people to give up. But our cover
A few months after he began
model is anything but ordinary—
showing signs of diabetes,
his drive and determination
Jason was admitted to a local
to persevere despite medical
hospital when his blood sugar
challenges has led to his success
level came back at 550, which is
today, including placing third
a comatose level. At that point
at the 2015 Olympia as well as
he was misdiagnosed as having
the 2016 Arnold Classic. Jason
type 2 diabetes, which made
took the time to talk to us about
his situation worse. Eventually
overcoming challenges, training
he was correctly diagnosed and
tips, dieting and what it takes to
prescribed insulin, which finally
be a champion.
helped him to feel better and
gain all his weight back.
FITNESS AND HEALTH Eight weeks after being
CHALLENGES diagnosed, Jason placed fifth at
Growing up, Jason, a native of the Oklahoma City Grand Prix.
Dallas, Texas, was very active. And while he didn’t win, he said
JASON
It was this kind of mindset reading every book, I stopped
that led Jason to bodybuilding. watching TV, I stopped drinking
Building his physique was also alcohol, I eliminated a lot
something he found he could of friends that were into the
participate in even after losing party scene, and took up with
vision in one eye due to a rare my friends who were in the
disease called keratoconus. bodybuilding industry.”
Jason’s vision was corrected Jason went on to earn his IFBB
with a cornea transplant, but pro card at the USAs in Vegas,
POSTON
this wouldn’t be the last health and has had high placings,
challenge he would deal with. including the Arnold and the
After winning the BSN Olympia, ever since.
Fitness Model Search at the As a result of having
Europa Dallas in 2008, Jason type 1 diabetes, Jason faces
became motivated to get more
into the industry. But he then
BY LISA STEUER some unique challenges that
most other Men’s Physique
experienced more health PHOTOGRAPHY BY JASON ELLIS competitors don’t have to
Let’s face it— there’s so much information out there when it comes to fitness and training, that it can be
difficult to figure out what methods work and what don’t. So we decided to gather 25 of the best facts on
training, all based on the most cutting-edge scientific research. Let the science and proven techniques
shown here be your guide for your next exercise session. Get ready to work hard and see results!
sessions interspersed with short rest Canadian researchers determined equal amounts of weight participating in
periods. The four components of interval that six sessions of high-intensity interval HIIT, traditional aerobics or a combination
training include distance, repetition, training on a stationary bike increased of HIIT and aerobics. Ninety percent of
intensity and rest, defined as follows: muscle oxidative capacity by almost success in life comes from showing up.
1. Distance refers to either the 50 percent, muscle glycogen by 20 Showing up is hard for a lot of people.
distance or time of the exercise interval. percent and cycle endurance capacity This study showed that people benefit
2. Repetition refers to the number of by 100 percent. The subjects made from many types of exercise programs.
times repeating the exercise. these remarkable improvements by Vary your program to make it more
2 0 Y E A R S O F I N D U S T R Y- 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®
LAB SERIES
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
ÌiÃÌÃViÌwV>Þ>`Û>Vi`]VV>ÞÛ>`>Ìi`}Ài`iÌÃi>ÀÌ°
INSULIN LEVELS AFTER INGESTION FROM LAB BENCH TO GYM BENCH LEAN BODY MASS GAINED
OF WHEY PEPTIDES & ISOLATE Based on the same principles and IN 6 WEEKS
Subjects gained
INSULIN CONCENTRATION
L-Citrulline
may support NO production when combined with L-citrulline.** This Setria
Setria® Performance Blend may help sustain NO levels which could Setria +
lead to reduced fatigue and speed recovery.* If you’re looking to gain L-Citrulline
McKinley-Barnard et al. Journal of the International Society of Sports Nutrition (2015) 12:27.
+ L-Citrulline
McKinley-Barnard et al. Journal of the International Society of Sports Nutrition (2015) 12:27.
*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.
** Patent pending
BY RON HARRIS
PHOTOGRAPHY BY MICHAEL NEVEUX
!
ERICA
M ’
A
SEB LLING
SUPODYBUILDINGD
PLEMENT BRAN
ABSOLUTE BEST-TASTING
CLEAN
PROTEIN BAR EVER!
You’re on a mission to be the best. Whether your mission is to get
™
more fit, 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 flavor 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!
UP
TO 21 17
PROTEIN
G
FIBER
G NO
ARTIFICIAL
FLAVORS OR
GLUTEN
FREE 0
SUGAR
G
ALCOHOLS
WITH
STEVIA
W/IMO COLORS
iHerb
®
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. © 2016
FitRxTRAINING
BURN FAT
AND
GAIN LEAN
MUSCLE Eat fewer calories than you burn each day and you’ll
NEW
burn fat. There’s one major issue with this time-tested
approach: you’ll strip away more than just body fat.
RESEARCH
Weight loss, especially when achieved quickly by
drastically slashing calorie intake, leads to a decrease
in muscle mass and subsequent drop in metabolism.
SHOWS
A slower metabolism means your body needs fewer
calories to maintain your new weight. In addition, with
less muscle, you won’t be able to push yourself as hard
BUILDING MUSCLE WHILE per kilogram of bodyweight per day, than the
LOSING BODY FAT Recommended Daily Allowance (RDA) for
In the McMaster University study, young, protein— 0.8 grams per kilogram bodyweight
overweight recreationally active men (prior to per day. All meals were prepared and provided
the study they exercised one to two times per to participants during the study.
week) were placed on an intense four-week diet In addition to their meals, participants
and exercise program. Their diet contained 40 were given dairy shakes during the day and
percent fewer calories each day than needed immediately post-exercise (the lower protein
for weight maintenance (providing a total of 15 group was given lower protein shakes with
calories per pound of lean body mass). Half carbohydrate in them while the higher protein
of the men were randomly selected to receive group received more protein in their shakes).
a higher protein diet (1.09 grams of protein Supervised workouts consisted of full-body
per pound of bodyweight; 35% protein, 50% resistance circuit training twice per week and
carbohydrate and 15% fat). The rest of the high-intensity interval training six days per
men were placed on a lower protein diet (0.55 week. In addition to their structured exercise
grams of protein per pound of bodyweight; 15% program, all participants were instructed to get
protein, 50% carbohydrates, 35% fat). Though at least 10,000 steps per day as monitored by a
this diet was lower in protein, it provided 50 pedometer worn on their hip.
percent more protein, for a total of 1.2 grams
66
CARDIO BURN
68
HARD 'CORE' TRAINING
72
MUSCLE LAB
76
MUSCLE FORM &
FUNCTION
82
SUPPLEMENT
EDGE
86
FAT ATTACK
90
SUPPLEMENT REVIEW
92
ULTIMATE IN NUTRITION
M.A.X. MUSCLE
IS THERE A BEST SEE PG.78
ORDER OF EXERCISE?
94
MEN'S HEALTH
98
MR. INTENSITY
RUNNING
SMIT Option #1: Gassers
Gassers have been used by American football coaches for years in
order to get their players in great condition for the upcoming season.
They were originally performed by running the width (sideline to side-
line) of an American football field, which is about 53 yards (49 meters),
for four laps, and half gassers involved running two laps. In the context SMIT Option #2: Track Intervals
of the functional-spectrum workouts presented in this article, gassers SET-UP: YOU’LL NEED TO USE A TRACK—
involve running laps between two cones located 50 yards apart, since THE KIND YOU’LL FIND AT A LOCAL SCHOOL
this distance makes for a nice round number and not everyone has ac- Action: Walk the curved parts of the track and run as
cess to an American football field. fast as you can on the straight parts of the track. Perform
three to six laps.
SET-UP: PLACE TWO
CONES 50 YARDS APART COACHING TIPS :
Action: Jog up to the start cone, then run as fast as you can back and • Jog a few steps before you begin to run the straight
forth between the cones. Unlike in shuttle sprints, you don’t touch the portions of the track.
cones at the turns— therefore, you stay more upright. • Drive with your arms while running fast.
Use a work-to-rest ratio of 1:3 or 1:2 between rounds, depending
on your fitness level. For example, using a 1:3 ratio, if it takes you one CYCLING SMIT
minute to complete a full round of gassers, then rest for three minutes Cycling is low-impact, and therefore knee-friendly,
before starting the next round. Perform two to five sets. which makes it a good substitute for people who struggle
with knee issues from running. It’s also a great alternative
COACHING TIPS: to running for those without knee issues to use to mix up
• You can start your gasser runs from the starting line. However, I rec- your SMIT.
ommend jogging up to the starting point in order to reduce the risk of As you’d expect, to perform cycling SMIT, pedal as hard
injury that can come from quick starts. and as fast and as you can for 20 to 45 seconds. Active rest
• Drive with your arms while running. for one to three minutes between intervals by pedaling at
a pace that puts you around a three on a scale of one to 10,
with 10 being as fast as you can move. Perform eight 20
rounds. ■
REFERENCES
1. 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.
2. Laursen, P.B.; Jenkins D.G. (2002). “The Scientific Basis for High-Intensity Interval
Training: Optimising Training Programmes and Maximising Performance in Highly
Trained Endurance Athletes”. Sports Medicine 32 (1): 53–73.
3. Talanian, Jason L.; Stuart D. R. Galloway, et al. (2007). “Two weeks of high-
intensity aerobic interval training increases the capacity for fat oxidation during exercise
in women”. Journal of Applied Physiology 102 (4): 1439–1447.
4. Cicioni-Kolsky, D, Lorenzen, C, Williams, MD, and Kemp, JG. Endurance and sprint
benefits of high-intensity and supramaximal interval training. European Journal of Sport
Science 13(3): 304-311, 2013.
5. Tabata, I., et al. Effects of moderate-intensity endurance and high-intensity
intermittent training on anaerobic capacity and VO2max. Med Sci Sports Exerc. 1996
Oct;28(10):1327-30.
6. Hazell TJ, et al. Running sprint interval training induces fat loss in women. Appl
Physiol Nutr Metab. 2014 Aug;39(8):944-50.
7. Frank M. Sacks, M.D., George A. Bray, M.D., et al. Comparison of Weight-Loss
Diets with Different Compositions of Fat, Protein, and Carbohydrates. N Engl J Med
2009; 360:859-873February 26, 2009
THE END
OF SIT-UPS?
H aving a well-defined midsection with
impressive abdominal muscles is the
occurs because a stronger core has a great-
er capacity to stabilize the joints and soft
BETTER ABDOMINAL EXERCISES
Two alternative core exercises that were
goal for many individuals who work out. tissue within the core, while also promoting shown to trigger significantly greater acti-
This is particularly true this time of year, better movement patterns that altogether vation of the abdominal and oblique mus-
with the warmer weather. Unfortunately, reduce the likelihood of injury.3,4 Yet, in ad- cles than the sit-up, and therefore should
I still see so many people sitting in the dition to the relative inability of the sit-up be done in lieu of the ineffective sit-up, are
matted area of my gym, busting their tails to improve the core muscles, performing the power wheel roll-out and the hang-
doing sit-up after sit-up, with the expecta- sit-ups may actually damage the spine. The ing knee-up (or hanging knee-raise). The
tion of developing a leaner waistline with potential injury to the spine occurs, in part, power wheel roll-out starts with your knees
ripped abs. Sit-ups have also been utilized from the activation of the hip flexors (a mus- on the floor and your hands holding the
traditionally to develop the strength and cle group that runs from the top of the thigh power wheel on the floor directly in front
stability of the other core muscles. Since the bone to the vertebrae in the lower back) of your body, very close to the knees. From
core is central to the body, a stronger core during the initial phase of the sit-up, putting this position, the subject straightens out
is able to transfer force more efficiently a substantial amount of compressive force the body by rolling the wheel forward in a
throughout the body during exercise, sup- on the spinal disks within the compressed straight line, while maintaining a straight
porting greater strength production and region of the spine. The greater compres- spine and pelvis throughout the entire
lean muscle. Furthermore, the core’s mus- sive forces on the disk increase the risk for movement. When full extension is reached,
cles are activated while performing many disk herniation that may cause the disk to the subject simply reverses direction back
different athletic movements— meaning a pinch a nearby nerve, producing consider- toward the body until the wheel is in its
stronger core also enhances performance able pain. Another injury concern associat- original position, immediately in front of
on the athletic field, representing one more ed with sit-ups use is the repeated bending the knees.
reason to want a stronger core.1 of the spine that occurs during the sit-up The hanging knee-up exercise begins
While the sit-up may intuitively seem that could deteriorate the spine over time, with the body hanging in a vertical posi-
like the best way to cultivate shredded abs causing chronic pain and injury.3,4 tion with the trunk, hips and knees in full
and greater core strength, there are better As a result of the many shortcomings extension. From this position, the subject
training modalities that more effectively associated with the sit-up, you should prob- simply flexes the hips slowly, pulling the
activate all of the core muscles.2 The other ably rethink your entire approach to core knees up while keeping the legs together,
training modalities ultimately result in bet- training— incorporating some of the more resulting in about 125 degrees of hip and
ter development of the abdominal muscles effective, and relatively safer, exercises that knee flexion. At the top position, pause for
and that sought-after six-pack, as well will be mentioned within this article. The a second and then slowly lower your knees
as core strength, for better overall body exercises I describe will generate superior back to the starting position.
strength and athletic performance. core muscle activation, providing a greater One study5 showed that the power
Another advantage of a stronger core is training stimulus that generates a much wheel roll-out and hanging knee-up were
a decreased risk of injury. This evidently stronger and more ripped core. superior to the sit-up. Researchers at-
Scientific
evidence
clearly shows
that alternate
training methods
generate superior
activation of the
primary muscle
groups within
the core.
ULTRA-
POWERFUL
WEIGHT LOSS
CLA 4XTM SX-7® Black OnyxTM Hydroxycut® SX-7® Black OnyxTM Ultra Carnitine 3XTM SX-7® Black OnyxTM
Ultimate 4-in-1 Non-Stimulant Powerful Weight Loss & Extreme Sensory Triple-Source L-Carnitine + Weight Loss
• Features a premium 2g dose of the purest • Hardcore weight loss with C. canephora robusta • Features the 3 most popular forms of carnitine
form of CLA available (in 2 servings) available today – L-carnitine L-tartrate, L-carnitine
• Powerful dose of caffeine anhydrous for extreme fumarate and N-acetyl-L-carnitine – in a 1.5g dose
• Supplies premium 95% CLA plus 2 types energy and mental focus
of garcinia (Garcinia indica and Garcinia • A combination of different ingredients makes
cambogia) and L-carnitine L-tartrate • Can be used interchangeably with Hydroxycut® Ultra Carnitine 3X™ a truly unique formula
SX-7® Black Onyx™ Non-Stimulant
• Contains C. canephora robusta for weight loss, • Contains C. canephora robusta for weight loss,
scientifically backed by 2 research studies scientifically backed by 2 research studies
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.
MUSCLETECH.COM 1
Based on combined SX-7® brand sales at GNC.
Facebook logo is owned by Facebook Inc. Read the entire label and follow directions. © 2016
FitRxCoolDOWN HARD CORE TRAINING
THE NEW
BENCHMARK
FOR
NEUROSENSORY
EXPERIENCE
MUSCLETECH.COM
Facebook logo is owned by Facebook Inc. Read the entire label and follow directions. © 2016
FitRxCoolDOWN MUSCLE LAB
● BY MICHAEL J. RUDOLPH, Ph.D.
GET JACKED
WITH COMPLEX TRAINING
SUPERIOR MULTITASKING
MULTIVITAMINS
HAVE
ARRIVED
also trigger post-activation potentiation, for stronger test subjects typically demonstrate
an immediate boost in strength production. superior performance while using complex
Interestingly, although the reversal in training. For instance, one study by Gour-
complex training order also produces goulis et al.11 found that during a complex
post-activation potentiation, it has been set, squatting significantly enhanced vertical
shown that the potentiation effect does not jumping ability in stronger test subjects by
last as long as it does when performing the four percent, while only increasing vertical
standard complex training sequence, with leap by 0.4 percent in weaker test subjects,
a reduction in the time of potentiation drop- clearly demonstrating the importance of
ping from five minutes to approximately strength levels on the positive impact of
one minute.7 As a result, in order to take full complex training.
advantage of the potentiation when doing In summary, the correct use of complex
reverse complex training, make sure to per- training can bestow greater muscular func-
form the strength set within one minute of tion in the weight room, promoting greater
the explosive movement. lean muscle mass, strength and power. How-
ever, just like any other training approach,
BOOST TESTOSTERONE proper use is essential to promote any
AND MUSCLE GROWTH performance-enhancing effect. More specif-
While complex training improves ically, the proper exercise movement, inten-
strength and power output, it also stimulates sity and rest period length between each
an anabolic environment that supports exercise within the complex set is critical for
greater lean muscle growth, by boosting developing and maintaining post-activation
levels of the muscle-building hormone tes- potentiation that boosts muscular contrac-
tosterone. In fact, one study by Beaven et al.8 tion force— providing a more vigorous
compared complex training and resistance training stimulus that drives performance
training alone, and looked at the respective enhancement. ■
influence on serum testosterone levels. The
For most of Michael Rudolph’s career he has been engrossed
results of the study showed subjects per- in the exercise world as either an athlete (he played college football
forming complex sets that involved heavy at Hofstra University), personal trainer or as a research scientist (he
box squats, followed by plyometric jump earned a B.Sc. in Exercise Science at Hofstra University and a Ph.D. in
squats, had the largest spike in serum tes- Biochemistry and Molecular Biology from Stony Brook University). After
earning his Ph.D., Michael investigated the molecular biology of exercise
tosterone levels of 13 percent.
as a fellow at Harvard Medical School and Columbia University for over
In addition, a few additional studies also eight years. That research contributed seminally to understanding the
showed that complex training led to rela- function of the incredibly important cellular energy sensor AMPK—
tively greater amounts of muscle growth as leading to numerous publications in peer-reviewed journals including
well, conceivably from enhanced testos- the journal Nature. Michael is currently a scientist working at the New
terone production. One study by Stasinaki York Structural Biology Center doing contract work for the Department
of Defense on a project involving national security.
et al.9 showed that six weeks of complex
training not only increased strength more REFERENCES
effectively than strength training alone, but 1. Rassier DE and Herzog W. Force enhancement following
also increased muscle fiber size during an active stretch in skeletal muscle. J Electromyogr Kinesiol
2002;12, 471-477.
this study— whereas strength training by 2. Ebben WP. Complex training: a brief review. J Sports Sci
itself did not increase muscle hypertrophy. Med 2002;1, 42-46.
Moreover, a second study10 reported that 3. Newton RU, Hakkinen K, et al. Mixed-methods resistance
training increases power and strength of young and older men.
combining plyometric work with resistance Med Sci Sports Exerc 2002;34, 1367-1375.
training of the upper leg preferentially 4. Kyrolainen H, Avela J, et al. Effects of power training on
muscle structure and neuromuscular performance. Scand J Med
increased fast-twitch muscle fiber size by Sci Sports 2005;15, 58-64.
approximately 20 percent within the upper 5. Cormie P, McCaulley GO and McBride JM. Power versus
strength-power jump squat training: influence on the load-power
leg— indicating another way that complex relationship. Med Sci Sports Exerc 2007;39, 996-1003.
training potently enhances strength and 6. Spreuwenberg LP, Kraemer WJ, et al. Influence of exercise
power gains, as fast-twitch muscle fibers order in a resistance-training exercise session. J Strength Cond
Res 2006;20, 141-144.
provide a greater force-producing capacity 7. Gilbert G and Lees A. Changes in the force development
than slow-twitch muscle fibers, resulting in characteristics of muscle following repeated maximum force and
power exercise. Ergonomics 2005;48, 1576-1584.
superior strength gains. 8. Beaven CM, Gill ND, et al. Acute salivary hormone
responses to complex exercise bouts. J Strength Cond Res 2011;25,
STRONGER LIFTERS BENEFIT MOST 1072-1078.
9. Stasinaki AN, Gloumis G, et al. Muscle Strength, Power,
While complex training can be an effec- and Morphologic Adaptations After 6 Weeks of Compound vs.
tive way to boost muscular performance and Complex Training in Healthy Men. J Strength Cond Res 2015;29,
2559-2569.
growth, studies have shown that lifters with 10. Hakkinen K, Komi PV and Alen M. Effect of explosive
more strength levels benefit most from this type strength training on isometric force- and relaxation-time,
electromyographic and muscle fibre characteristics of leg
form of training. Overall, researchers find no extensor muscles. Acta Physiol Scand 1985;125, 587-600.
significant performance enhancement with 11. Gourgoulis V, Aggeloussis N, et al. Effect of a submaximal
half-squats warm-up program on vertical jumping ability. J
complex training methods in subjects with Strength Cond Res 2003;17, 342-344.
very low strength levels.Yet, on the contrary,
ADVANCED
FOUNDATIONS
FOR YOUR ACTIVE BODY
When you want the best for your body, Omega 4X SX-7® Hydroxycut® Ultra Probiotic+
you need to start with a solid base, and Black Onyx TM
SX-7® Black Onyx TM
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.
®
MuscleTech® is America’s #1 Selling Bodybuilding Supplement Brand
MUSCLETECH.COM based on cumulative wholesale dollar sales 2001 to present.
RESEARC H & DEVELOPMENT
Facebook logo is owned by Facebook Inc. Read the entire label and follow directions. © 2016
FitRxCoolDOWN MUSCLE FORM & FUNCTION
● BY STEPHEN E. ALWAY, Ph.D. | ILLUSTRATIONS BY WILLIAM P. HAMILTON, CMI
BUILD BETTER
BICEPSSCOTT CURLS
WITH DUMBBELL
You might not need iconic arms to be in great shape,
but you need to have significantly superior than average
fitness shaped upper arms if you want to be on the top of
your game. It is very reasonable to employ basic exercises
like barbell and dumbbell curls to build your arms, but
these standbys do have their limits. These exercises largely
activate the upper two-thirds of the arm quite well, but the
lower and inner parts of the anterior arm do not get quite
as much focus as you need to rise to the next level. One of
the best approaches to hit the lower arm is the single-arm
dumbbell Scott curl.1 This version of curls on a preacher
bench was used and popularized by the first Mr. Olympia,
Larry Scott, and because of his success and thick biceps
has his name forever linked to this exercise.
ARM STRUCTURE
The biceps brachii has two heads.2 The upper attachment
of the long head of the biceps brachii muscle is just above
the shoulder joint on the glenoid tubercle. Dumbbell Scott
curls place the arm forward, but this is not a position that
stretches the long head, and therefore the short head
receives a more direct activation by this exercise. The short
head of the biceps is positioned along the inside (medial
side) of the arm.2 It connects to the anterior (front) part
of the scapula bone or “shoulder blade” just below the
shoulder joint. The short head of the biceps extends along
the medial (inner) part of the humerus bone of the arm and
it comes together with the muscle fibers of the long head of
the biceps brachii muscle to anchor to the strong bicipital
tendon. The bicipital tendon crosses the front part of the
elbow joint and it attaches to the radius bone of the forearm
near the elbow joint. Contraction of the biceps muscle can
pivot the radius bone at the elbow joint and this supinates
the hand2 (by turning the palm of the hand toward the
ceiling). The short head of the biceps brachii is activated
just as strongly whether the shoulder and arm are forward
(arm flexion) as in Scott curls or pulled backwards (arm
extension) during elbow flexion.
Although the brachialis muscle is largely hidden by the
biceps brachii, it is a very important and very strong flexor
of the elbow joint.2 In fact, the brachialis generates as much
as 70 percent of the total arm flexion force.3 The brachialis The Scott (preacher) bench angle should be 60 to 80 degrees.
muscle attaches along the anterior side of the humerus The exercise can be done with one arm or both arms at the same
bone of the arm and crosses the elbow joint anteriorly. Its time, but the single arm version is described here.
distal attachment is on the anterior side of the non-pivoting After 10-12 good repetitions, your biceps and brachialis
ulna bone of the forearm near the elbow joint, which should be screaming for you to stop. This will be partly because
prevents the brachialis from having any role in supination the muscle fibers will be feeling deprived of its blood supply5
of the hand.2 and have altered motor function.6
REFERENCES
1. Moore, K.L. and A.F. Dalley. Clinically Orientated Anatomy. 4th Edition. Lippincott Williams & economy and endurance capacity but not skeletal muscle blood flow. J Sports Sci 2011;29:161-170.
Wilkins, P.J. Kelly, Editor. Baltimore, Philadelphia. pp. 720-723, 1999. 6. Dartnall TJ, Nordstrom MA, Semmler JG: Adaptations in biceps brachii motor unit activity after
2. Bankoff AD, Gushi MS, Boer NP: Electromyographic study of the flexor muscles of the elbow repeated bouts of eccentric exercise in elbow flexor muscles. J Neurophysiol 2011;105:1225-1235.
articulation in weightlifting trained subjects. Electromyogr Clin Neurophysiol 2007;47:49-54. 7. Semmler JG: Motor unit activity after eccentric exercise and muscle damage in humans. Acta
3. Akagi R, Iwanuma S, Hashizume S et al: In vivo measurements of moment arm lengths of three Physiol (Oxf) 2014;210:754-767.
elbow flexors at rest and during isometric contractions. J Appl Biomech 2012;28:63-69. 8. Semmler JG, Ebert SA, Amarasena J: Eccentric muscle damage increases intermuscular
4. Akagi R, Iwanuma S, Hashizume S et al: Association between contraction-induced increases in coherence during a fatiguing isometric contraction. Acta Physiol (Oxf) 2013;208:362-375.
elbow flexor muscle thickness and distal biceps brachii tendon moment arm depends on the muscle 9. Soares S, Ferreira-Junior JB, Pereira MC et al: Dissociated Time Course of Muscle Damage
thickness measurement site. J Appl Biomech 2014;30:134-139. Recovery Between Single- and Multi-Joint Exercises in Highly Resistance-Trained Men. J Strength Cond
5. Kemi OJ, Rognmo O, Amundsen BH et al: One-arm maximal strength training improves work Res 2015;29:2594-2599.
IS THERE A
BEST
OF
ORDER
EXERCISE?
G enerally accepted resistance training guidelines recommend that exercise order
should progress from large to small muscle group movements over the course of a
workout session.1,5 In this regard, multi-joint exercises such as squats, presses and rows
should be performed early in the session, while single-joint movements such as leg ex-
tensions and biceps curls are performed later on. The reasoning for such a recommenda-
tion is predicated on the theory that performing small muscle exercises first fatigues the
smaller synergistic muscles required to carry out compound movements, thereby im-
pairing subsequent multi-joint performance. For instance, performance of skull-crushers
before the bench press would fatigue the triceps brachii, thereby hindering the ability to
overload the larger pectoralis major muscle when benching. Since overload is essential to
muscle development, it’s reasonable to assume that growth would be compromised.
THE QUESTION IS: DOES SCIENTIFIC since the absolute amount of weight
EVIDENCE BACK UP THE ASSUMPTION? used in an exercise is necessarily
Let’s take a look at what the research shows. heavier during compound movements,
Acute training studies consistently show a the magnitude of decreases tend to be
reduction in the number of repetitions achieved greater in these exercises when they’re
when a given exercise is performed later, as performed after those involving small
opposed to at the beginning of a session.9,10,12 muscle groups. Hence, volume load— a
These findings hold true regardless of whether potentially important factor for hyper-
the exercise is for a small or large muscle group, trophy6— is generally better preserved
and persist irrespective of the percentage of when compound movements are placed
one-repetition maximum. Note, however, that early in the training sequence.
Despite a seemingly logical basis in support of the recommendation to
perform large-muscle exercises first, long-term training studies investigat-
ing the effects of exercise order on muscle hypertrophy indicate otherwise.
Brazilian researchers11 assessed how exercise order influences growth of the
arm muscles following 12 weeks of upper-body training. One group of sub-
jects performed four exercises in the following order: barbell bench press,
lat pulldown, triceps extension and biceps curl (i.e., large muscles before
small muscles), while another group performed the exercises in the reverse
order (i.e., small muscles before large muscles). Somewhat surprisingly,
performing large muscle exercises first did not enhance hypertrophy. In
fact, triceps growth increased only in the group that performed small muscle
group exercises early in the session! A follow-up study by the same research-
ers showed similar results, with the triceps gaining more size when exercise
order progressed from small to large muscle movements.13 Based on these
studies, it would seem like there’s actually a benefit to training the arms be-
fore the muscles of the torso, right?
Not so fast.
It’s important to realize that neither study measured hypertrophy in the
pecs or the lats. It would be reasonable to speculate that whichever muscles
were trained early on in the workout grew more than when they were per-
formed toward the end of the session. All told, this suggests a benefit to train-
ing your weak points first, and leaving the muscles that respond well until the
end of the bout.
Some fitness pros advocate performing lower-body exercises before
upper-body movements. This approach is based on the hormone hypothesis,
whereby a surge in testosterone, GH and IGF-1 from working the leg muscles
W ER
! FUL
JUST GOT
BIGGER
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
IHZLKVU[OLSH[LZ[YLZLHYJOHUKM\SSZJPLU[PÄJKVZLZVMWV[LU[RL`PUNYLKPLU[Z[VKLSP]LYYLZ\S[Z`V\JHU[Y\Z[
NEW FORMULA!
BEST FLAVOR!
EPIQRESULTS.COM
AVAILABLE AT Follow us on Twitter and Facebook
and tell us how you fuel your gains:
EpiqResults @EpiqResults
Facebook logo is owned by Facebook Inc.
Read the entire label and follow directions. © 2016
FitRxCoolDOWN THE M.A.X. MUSCLE PLAN
is purported to improve the anabolic en- each exercise. Training was carried out
vironment when training the upper-body twice a week for 12 weeks. The results?
musculature.14 A study by Ronnestad et Consistent with EMG findings, all groups
al.7 seems to support this contention, increased lean mass over the study pe-
with results showing that growth of the riod, but no significant differences were
elbow flexors (i.e., biceps brachii and seen between the participants who pre-
brachialis) was substantially enhanced fatigued their muscles compared with
when trained after performing multiple those who did not.
sets of leg presses, leg extensions and So what can we take away when rec-
leg curls. The researchers attributed the onciling all the evidence? The practical
increased growth to greater elevations in message is this: prioritize exercise order
post-exercise anabolic hormonal levels. so that lagging muscles are trained first
One little problem: recent research shows in a workout; whether the muscle is large
that exercise order (lower to upper versus or small shouldn’t matter. In this way, you
upper to lower) has no effect on delivery can channel your efforts to bring up weak
of testosterone, growth hormone and IGF-1 areas when your energy levels are at their
to the arm muscles.14 What’s more, emerg- peak. It’s a concept popularized by Joe
ing evidence shows that acute elevations Weider many years ago, and it still holds
in anabolic hormones following exercise true today. Sometimes, research needs
are of questionable significance, and at time to catch up with what we learn in the
best have a small effect on overall growth.8 trenches. ■
Thus, if there is a benefit to performing
lower body exercise first in a session— a Brad Schoenfeld, Ph.D., CSCS, FNSCA is widely
possibility that’s still highly equivocal— it regarded as one of the leading authorities on training
for muscle development and fat loss. He has published
likely is not influenced much if at all by
over 60 peer-reviewed studies on various exercise- and
hormonal fluctuations. nutrition-related topics. He is also the author of the best-
What about a potential benefit to pre- selling book, The M.A.X. Muscle Plan, and runs a popular
exhaustion? You know, where a single- website and blog at www.lookgreatnaked.com.
joint exercise is immediately followed by
a multi-joint exercise for the same muscle REFERENCES
group (i.e., chest flye followed by bench 1. American College of Sports Medicine. American College
press)? The strategy sounds good in of Sports Medicine position stand. Progression models in
resistance training for healthy adults. Med Sci Sports Exerc
theory. After all, pre-fatiguing the target 2009;41:687-708.
muscle should enhance recruitment of its 2. Augustsson J, Thomee R, et al. Effect of pre-exhaustion
exercise on lower-extremity muscle activation during a leg press
highest-threshold motor units— the ones exercise. J Strength Cond Res 2003;17:411-416.
associated with the largest fast-twitch 3. Fisher JP, Carlson L, et al. The effects of pre-exhaustion,
exercise order, and rest intervals in a full-body resistance
fibers— during the ensuing compound training intervention. Appl Physiol Nutr Metab 2014;39:1265-1270.
exercise. Thing is, EMG studies don’t sup- 4. Gentil P, Oliveira E, et al. Effects of exercise order on
port the hypothesis. In fact, muscle activa- upper-body muscle activation and exercise performance. J
Strength Cond Res 2007;21:1082-1086.
tion of the quads was actually found to be 5. Kraemer WJ and Ratamess NA. Fundamentals of
lower in the leg press when performed resistance training: progression and exercise prescription. Med
Sci Sports Exerc 2004;36:674-688.
following leg extensions to failure.2 Simi- 6. Peterson MD, Pistilli E, et al. Progression of volume load
larly, Gentil et al.4 showed that activation and muscular adaptation during resistance exercise. Eur J Appl
Physiol 2011;111:1063-1071.
of the pectoralis major was reduced dur- 7. Ronnestad BR, Nygaard H and Raastad T. Physiological
ing the bench press after performance of elevation of endogenous hormones results in superior strength
a set of pec deck flyes. training adaptation. Eur J Appl Physiol 2011;111:2249-2259.
8. Schoenfeld BJ. Post-exercise hypertrophic adaptations: a
To determine whether pre-exhaustion reexamination of the hormone hypothesis and its applicability
influences muscle growth over the long to resistance training program design. J Strength Cond Res
2013;27:1720-1730.
haul, Fisher et al.3 randomized resistance- 9. Simao R, Farinatti Pde T, et al. Influence of exercise order
trained men into one of three groups: a on the number of repetitions performed and perceived exertion
during resistance exercises. J Strength Cond Res 2005;19:152-156.
group that performed an isolation exercise 10. Simao R, Farinatti Pde T, et al. Influence of exercise
and then immediately performed a com- order on the number of repetitions performed and perceived
pound exercise (i.e., pre-exhaustion); a exertion during resistance exercise in women. J Strength Cond
Res 2007;21:23-28.
group that performed the same exercise 11. Simao R Spineti J, et al. Influence of exercise order on
order with a 60-second rest interval be- maximum strength and muscle thickness in untrained men. J
Sports Sci Med 2010;9:1-7.
tween sets; and a group that performed 12. Simao R, Figueiredo T, et al. Influence of exercise order
exercises following traditional guidelines on repetition performance during low-intensity resistance
exercise. Res Sports Med 2012;20:263-273.
(compound exercise performed early 13. Spineti J, de Salles BF, et al. Influence of exercise
on in the session, followed afterward by order on maximum strength and muscle volume in
single-joint movements) with a 60-second nonlinear periodized resistance training. J Strength Cond Res
2010;24:2962-2969.
rest between sets. Exercises included the 14. West DW, Cotie LM, et al. Resistance exercise order does
pec flye, chest press, leg extension, leg not determine post-exercise delivery of testosterone, growth
hormone, and IGF-1 to skeletal muscle. Appl Physiol Nutr Metab
press, pullover and pulldown. One set of 2013;38:220-226.
eight to 12 repetitions was performed for
Average weight
loss with the
key ingredient
0
8 10.9lbs.
WEIGHT LOSS
(C. canephora
robusta) in
Xenadrine Core®
was 10.9 lbs.
vs. 5.4 lbs. in a
6 60-day study
with a low-calorie
4 diet, and 3.7 lbs.
vs. 1.25 lbs. in a
2 separate 8-week
study with a
calorie-reduced
0 diet and moderate
exercise.
TM
xenadrine.com/core Facebook logo is owned by Facebook Inc. Read the entire label and follow directions. © 2016
FitRxCoolDOWN SUPPLEMENT EDGE
● BY VICTOR R. PRISK, M.D. @VICTORPRISK
MUSCLE-BUILDING
10 SUPPLEMENTS
TOP
3. VITAMIN D3
I am extremely excited about making my IFBB pro debut in the new Classic Physique division. This may be a no-brainer for some,
With an emphasis on symmetry and flowing lines in posing, this division will bring back the look that and you may just laugh and say that vi-
inspired many of us older guys to start competing. Better yet, it is a healthier and more attainable look
tamin D is already in your multivitamin.
that should bring many new faces to the NPC, and the IFBB will see some division shifts from Men’s
However, vitamin D is much more impor-
Physique and 212 pros.
We all know that intense training and a strict diet are critical to success in any physique sport.
tant than many of us realize, as it is a hor-
However, we also know that proper nutritional supplementation can help take us to new levels that mone and it needs to be supplemented
food alone may have trouble achieving. As Classic Physique competitors, we still need to pack dense at levels higher than the recommended
muscle on our frames, proportionate to our height. In this article, I will present to you what I believe are daily allowances.
the 10 most essential supplements for building muscle. We get our power from the sun, much
like Superman. Vitamin D can be made
in our skin by ultraviolet conversion from
2. HMB cholesterol as its precursor-like steroid
With leucine being such a powerful hormones. If you recall from previous
and unique amino acid in building muscle, articles, cholesterol is also a precursor to
naturally, metabolites of leucine have gar- the hormones like testosterone, cortisol
nered the attention of scientists as potential and aldosterone. In fact, vitamin D is a
mediators of metabolically active muscle. “secosteroid” capable of acting in all of
Leucine is broken down in a couple of our cells by entering the cell nucleus
steps to beta-hydroxy-beta-methylbutyrate and turning on gene transcription. Again,
(HMB). Supplementation with HMB has this is just like testosterone. Studies even
been shown to be effective for your mus- show that vitamin D supplementation of
cle-building efforts in a number of studies.2 more than 3,000 IU per day can increase
HMB supplementation can improve testosterone levels.4
recovery from exercise with a reduction Some of the functions that vitamin D
in muscle damage and enhance muscle turns on are for regulation of calcium
growth, strength and power after the ap- in the bones and blood— the function
1. WHEY PROTEIN propriate exercise stimulus. Of note, studies most people know for vitamin D. But did
I certainly hope that you aren’t that have shown a benefit of HMB supple- you know that vitamin D is also critical
intolerant or allergic to milk proteins, mentation have either been in untrained to your muscle cell’s ability to contract,
because whey is the best way to add subjects who are prone to become sore, or its response to insulin and its ability to
protein to your diet. We all worry that trained athletes who were subjected to an grow under the influence of leucine5?
too many calories are going to make it exercise protocol that sufficiently pushed The functions of vitamin D are so diverse
difficult for the fat to come off. Dr. Joey the adaptive envelope— in other words, the that it is beyond the scope of this article. I
Antonio and colleagues have shown that training made people sore! would highly recommend that you obtain
adding extra whey protein is a great If you’re dieting, HMB is great for pre- at least 4,000 IU of vitamin D3 from all
whey to get more protein calories without venting loss of muscle. Studies of HMB sources per day. Most multivitamins fall
worrying about conversion to fat while supplementation in catabolic states, such as short on this number.
weight training.1 a calorie-restricted diet or immobilization
In my Leucine Factor Diet book, I from injury, show that it can prevent muscle
explain how it is important to get around loss. In addition to inhibiting muscle break-
0.02 grams of leucine per pound of down, HMB acts similar to leucine, boosting
bodyweight per meal. Leucine is a very muscle protein synthesis through activation
special branched-chain amino acid of mTOR. HMB can stimulate muscle pro-
that has the capacity to turn on muscle tein synthesis by up to 70 percent (leucine
protein synthesis, while also enhancing up to 110%) while also decreasing muscle
metabolism in the long run. Whey breakdown by up to 57 percent.3 It’s the
protein isolate and hydrolysates are perfect muscle-sparing nutrient.You should
among the most concentrated sources take two to three grams of HMB per day for
of leucine available. Adding an extra 40 two weeks before you can expect results.
grams of whey protein (or more) to your The results from HMB may limit muscle
diet after your workouts and with another soreness in the short term, but it may be a
meal can be a very effective way to build few weeks before you notice your abs in
and maintain lean muscle mass. the mirror, or bigger biceps.
effects are very anabolic for muscle, and bacteria can convert those nutrients into
this is demonstrated in research. other metabolically active nutrients that
Creatine levels in muscle can be in- we wouldn’t otherwise eat. In particular,
creased by up to 40 percent with dietary the soluble fiber we eat acts as a “prebi-
supplementation. Many recommend a otic” that fuels the healthy bacteria in our
loading period of 20 grams per day in gut to make valuable compounds like the
divided doses for three to five days, fol- short-chain fatty acids.
lowed by five grams per day thereafter. Although our understanding of the
With all the creatine forms on the market, bacterial species in our guts is in its
just remember that all of the studies show- infancy, we know that supplementation
ing significant effect have been with the with healthy bacteria either through
simplest and cheapest creatine monohy- supplements or fermented foods can
drate; don’t waste your money on expen- be beneficial to our health. Studies also
sive creatine gimmicks.11 suggest that supplementation can aid
performance and recovery after intense
8. BETA-ALANINE els consistently, and thus availability for exercise.
The total work done in a training ses- nitric oxide production and buffering In conclusion, all of the supplements
sion helps to determine how much your of ammonia. Further, nitrates, found in listed here should be in your arsenal in
muscle will adapt and grow. Thus, we beetroot juice and green leafy vegeta- order to build muscle, as they are the
are always in pursuit of supplements bles, appear to improve performance as most effective supplements in the lit-
that will increase the amount of work we a nitric oxide donor as well; so eat your erature. Just remember, no supplement
can perform in each training session. As veggies! will make up for a crappy diet or a weak
Arnold said in “Pumping Iron,” “If you L-arginine gained popularity ini- training program. ■
can go through this pain period, you can tially as an amino acid thought to raise
Dr. Victor Prisk is a board certified orthopaedic sur-
be a champion; this last two or three or growth hormone levels. Unfortunately, geon and IFBB professional bodybuilder in Pittsburgh,
four repetitions … that’s what makes the it only seems to do this well when given PA. Dr. Prisk is an active member of the GNC Medical
muscle then grow.” To get through this, intravenously. Citrulline malate supple- Advisory Board and creator of the “G.A.I.N. Plan.” He
you need to mentally and physically mentation of six to eight grams per day is an NCAA All-American gymnast, champion swing
overcome significant fatigue. appears to reduce fatigue during both dancer and NPC Welterweight National Champion.
Next to creatine, one of the ways your aerobic and anaerobic exercise, while
muscle helps you get through that pain producing a 60 percent rise in post- REFERENCES
period is through an acid buffer called workout growth hormone levels with less 1. Antonio J, et al. A high protein diet (3.4 g/kg/d) combined
carnosine. Carnosine in your muscle is soreness.15 The rise in L-arginine levels with a heavy resistance training program improves body
composition in healthy trained men and women--a follow-up
made from the amino acid histidine and after L-citrulline supplementation corre- investigation. J Int Soc Sports Nutr 2015;Oct 20;12:39.
the non-proteinaceous amino acid beta- lates well with reduced arterial stiffness, 2. Wilson JM, et al. International Society of Sports Nutrition
Position Stand: beta-hydroxy-beta-methylbutyrate (HMB). J Int
alanine. Your gut bacteria can make beta- thus enhancing blood flow. Soc Sports Nutr 2013;Feb 2;10(1):6.
alanine, or you can supplement it. One The effects of L-citrulline and L-argi- 3. Wilkinson DJ, et al. Effects of leucine and its metabolite
beta-hydroxy-beta-methylbutyrate on human skeletal muscle
more reason to take care of your gut (see nine seem to be most beneficial to new- protein metabolism. J Physiol 2013;Jun 1;591(Pt 11):2911-23.
Pre-/Probiotics). bies and moderately trained athletes. 4. Pilz S, et al. Effect of vitamin D supplementation on tes-
Supplementing beta-alanine is more Highly trained persons may find the tosterone levels in men. Horm Metab Res 2011;Mar;43(3):223-5.
5. Salles J, et al. 1,25(OH)2-vitamin D3 enhances the
effective in raising intramuscular car- effects less beneficial. If you are eating stimulating effect of leucine and insulin on protein synthe-
nosine than supplementing carnosine green leafy vegetables like spinach with sis rate through Akt/PKB and mTOR mediated pathways
in murine C2C12 skeletal myotubes. Mol Nutr Food Res
itself.12 Supplementation with up to two each of your meals and high amounts of 2013;Dec;57(12):2137-46.
to 6.4 grams of beta-alanine per day protein, you should be getting plenty of 6. Jeromson S, et al. Omega-3 Fatty Acids and Skeletal
Muscle Health. Mar Drugs 2015;Nov 19;13(11):6977-7004.
for four weeks can raise intramuscular L-arginine and nitrates. 7. Nassar E, et al. Effects of a single dose of N-Acetyl-
carnosine levels by over 60 percent, and 5-methoxytryptamine (Melatonin) and resistance exercise on
increase buffering capacity by almost 10. PREBIOTIC/PROBIOTIC the growth hormone/IGF-1 axis in young males and females. J
Int Soc Sports Nutr 2007;Oct 23;4:14.
20 percent. Furthermore, beta-alanine The final supplement that I want to 8. Davis JK, Green JM. Caffeine and anaerobic performance:
may reduce your perceived exertion and mention is probiotics. The gut microflora ergogenic value and mechanisms of action. Sports Med
2009;39(10):813-32.
exhaustion from neuromuscular fatigue, (bacteria in our bellies) play a critical role 9. Burke JM. Caffeine and sports performance. Appl Physiol
helping you get through the pain period in our health and metabolism. Nutrients Nutr Metab 2008;Dec;33(6):1319-34.
10. Buford TW, et al. International Society of Sports Nutri-
with more reps.13 These extra reps and we eat also feed our bacteria, and our tion position stand: creatine supplementation and exercise. J Int
added muscle carnosine content also Soc Sports Nutr 2007;Aug 30;4:6.
correlate with increased lean muscle 11. Jäger R, et al. Analysis of the efficacy, safety, and
regulatory status of novel forms of creatine. Amino Acids
mass after beta-alanine supplementation. 2011;May;40(5):1369-83.
12. Caruso J, et al. Ergogenic Effects of Beta-Alanine and
Carnosine: Proposed Future Research to Quantify Their Efficacy.
9. NITRIC OXIDE DONORS Nutrients 2012;4, 585-601.
Sticking with the pre-workout ingre- 13. Hoffman JR, et al. Beta-alanine supplementation im-
proves tactical performance but not cognitive function in combat
dients, it is good to mention L-citrulline soldiers. J Int Soc Sports Nutr 2014;Apr 10;11(1):15.
here.14 In short, L-citrulline is converted to 14. Pérez-Guisado J, Jakeman PM. Citrulline malate en-
L-arginine in your kidneys, and supple- hances athletic anaerobic performance and relieves muscle
soreness. J Strength Cond Res 2010;May;24(5):1215-22.
mentation results in sustained levels of 15. Sureda A, et al. L-citrulline-malate influence over
L-arginine. It is thought that L-citrulline is a branched chain amino acid utilization during exercise. Eur J Appl
Physiol 2010;Sep;110(2):341-51.
more effective way to raise L-arginine lev-
THE
™
THE THERMO HEAT
WEIGHT LOSS
REVOLUTION!
A true revolution absolutely requires Thermo Heat™ Weight Loss Revolution
a paradigm shift that fundamentally offers its readers a nutrition, diet and
co
contradicts previously held notions. The exercise program that targets brown fat,
wiidely held belief that all body fat is bad along with an informational guide on the
iis currently being heavily scrutinized, due best thermogenic nutritional supplements.
tto the recent discovery of a different type Additionally, a section of the book is devoted
of fat in humans known as brown fat. This to appropriate brown-fat activating food
ty
type of body fat can actually burn off energy choices and easy-to-follow thermogenic,
in the form of heat by a process known as fat-burning meal plans. Followers of this
th
hermogenesis, which can ultimately reduce scientifically developed program will find
ovverall body fat. This discovery has provided that they are able to harness the power
th
he requisite paradigm shift spawning a new of brown fat, maximize their energy
reevolution in weight loss that is the primary expenditure, reach and maintain their ideal
focus of the recently released book, Thermo weight and achieve reduced body fat while
Heeat™ Weight Loss Revolution by Advanced preserving a lean, muscular physique—
Reesearch Media. improving overall health and well-being. The
The body has two forms of fat: white subsequent paragraphs briefly review the
fa
at, or the unwanted fat that can lie directly contents of the book, which goes into the
unnderneath the skin, detracting from the critical details required to really understand
phhysique, and brown fat, which often is found the remarkable capacity of brown fat to
in the shoulder blade region or the neck. stimulate the thermogenic loss of those
Un nlike white fat, brown fat is good, as it can unwanted pounds, and how to maintain that
acctually burn calories. The more brown fat you weight loss for a lifetime.
haave, the more calories you burn. Brown fat is
pa
packed with mitochondria loaded with UCP-1, IGNITING YOUR BODY’S
the protein that uncouples fat burning with FAT-BURNING FURNACE
ATTP (energy) production instead converting Many “fat-burning” products claim
th
he energy into heat via thermogenesis, that they will be able to reduce body fat
making the mitochondria effectively the and make you lean by increasing the rate
“fuurnace” of the cell. The emergence of brown at which fat is burned (oxidized) in your
fa
at as a readily available fat-burning furnace body. While statements like this appear,
is revolutionary, but, like any fire, it requires at first glance, to be plausible, they are
the proper kindling materials. The ability essentially inaccurate. That is because an
Thermo Heat™ to get lean by producing extra brown fat or increase in fatty acid oxidation within white
Weight Loss Revolution enhancing the activity of existing brown fat
represents a promising way to burn fat and
fat simply converts the energy produced
during fatty acid oxidation into the high-
is a groundbreaking, lose weight. Several landmark discoveries energy compound adenosine triphosphate
and approaches to enhancing brown fat (ATP). The increased energy production in
scientific plan based on function are being explored at major research the form of ATP resulting from burning fat
research involving brown centers and universities worldwide, with is not accompanied by an increased level
great excitement. Brown fat research is a of energy expenditure, which generates an
adipose tissue (BAT) or hot topic today. Thermo Heat™ Weight Loss overall energy surplus that prevents the
brown fat. Revolution is a groundbreaking, scientific plan reduction of body fat— as the body will
based on research involving brown adipose simply convert much of this ATP surplus
tissue (BAT) or brown fat. back into body fat within a rather short
period of time. So, the fundamental problem through the skin to provide us with a protective
with merely converting body fat into ATP “thermo blanket.” Although exposure to cold
is that this process does not increase the temperatures for two hours or more can trigger
amount of energy expenditure, which is the brown fat activity and fat loss1, such an approach
only valid way to reduce body fat. is fraught with danger. Not only is this modality
This newfound information regarding energy time consuming and uncomfortable, but the
expenditure evoked interest in thermogenesis— slightest error can lead to the consequences of
which systematically drives fatty acid oxidation hypothermia, which include panniculitis, shock,
while simultaneously increasing energy gangrene, frostbite and even death.
expenditure by uncoupling the process of It has been demonstrated that factors
fat burning from the production of cellular other than cold can activate those members
energy (ATP). It is important to note that there of the TRPV family that are located outside
are marked differences between how white the brain. At this time, the most studied group
adipose tissue burns fat and the way brown is capsaicin, the spice found in chili peppers
adipose tissue burns fat. When white adipose that contributes to its hot and spicy flavor.
tissue burns up its fatty deposits, the energy Capsaicin has an affinity for binding directly to
generated is stored in the form of ATP; the TRPV receptor sites found throughout the entire
outcome of this is that there is only a minimal length of the gastrointestinal tract, including
expenditure of energy. Conversely, when brown the oral cavity. These TRPV receptors act very
fat is called upon to utilize its stores of fat, the similarly to the TRPV-1 receptor sites found
biochemical process known as thermogenesis within the brain. They, too, have the ability to
(the generation of heat) is stimulated and, with activate the sympathetic nervous system and
it, the generation of energy in the form of heat turn on thermogenesis within brown adipose
instead of ATP. And the human body has the tissue. Several studies indicate that just a
ability to release this heat energy, effectively single ingestion of capsaicin has the ability to
increasing energy expenditure, which promotes activate brown fat thermogenesis.2,3 Even more
efficient fat loss and the production of lean interesting is the clinical finding that long-term
muscle mass. Brown fat, but not white consumption of capsaicin can significantly
adipose tissue, has the ability to increase increase thermogenesis in brown adipose tissue
energy expenditure thermogenically because and produce a reduction in body fat. Other
it contains the protein UCP-1 (also known as compounds have been identified that also induce
thermogenin). This protein is unique in that it brown fat thermogenesis, either by directly
inhibits fatty acid oxidation from generating stimulating noradrenaline release or by activating
After years of delving
ATP. Instead, the energy derived from brown fat the adrenergic receptor sites found within brown through the literature
gets converted into heat, which radiates off into fat. Several other thermogenic compounds can
the atmosphere. directly influence brown adipose tissue capacity
and scrutinizing
Of all the cells of the human body, it is to increase intercellular UCP-1 production. countless articles
the brown fat cell that is the most proficient Enhanced thermogenesis is the beneficial result.
in undergoing thermogenesis due to its high
on fat reduction and
concentration of mitochondria that are chock- THERMO HEAT IGNITES YOUR thermogenesis, Advanced
full of UCP-1. However, there is only a small BODY’S FAT-BURNING FURNACE Molecular Labs (AML) has
quantity of this fat-burning cell in the adult Overall, there has been an abundance
human body and, also, the stimuli that cause of scientific evidence that demonstrates selectively incorporated
brown fat to undergo thermogenesis are not thermogenesis increases energy expenditure
always desirable ones. The chief mechanism while it decreases body fat levels in adults.4,5,6
several ingredients into
that permits brown fat thermogenesis is Additionally, researchers have made great the cutting-edge product
exposure to prolonged cold temperatures, strides in uncovering several naturally occurring
which brings about the activation of transient compounds that help turn on thermogenic-
Thermo Heat™ that is
receptor potential vanilloid (TRPV) receptor induced fat loss. After years of delving through going to transform the
sites within the brain. TRPV triggers the the literature and scrutinizing countless
sympathetic nervous system to release its articles on fat reduction and thermogenesis,
capacity for fat loss by
noradrenaline stores, which once released, Advanced Molecular Labs (AML) has selectively vigorously increasing
interact with the beta-adrenergic receptors that incorporated several of these ingredients into
are embedded inside the cell membranes of the cutting-edge product Thermo Heat™ that is
fatty acid oxidation and
brown adipose tissue. This process initiates going to transform the capacity for fat loss by energy expenditure.
uncoupled fatty acid oxidation, generating vigorously increasing fatty acid oxidation and
heat instead of ATP, which then radiates energy expenditure!
SUPPRESS APPETITE WITH calorically dense and nutritionally deficient, cell resulted in significant increases in total-
THERMO HEAT most of us fail to consume even the “minimal” body energy expenditure and promoted more
While increased fat loss and energy daily requirement of many of these essential efficient fat burning. Altogether, the Thermo
expenditure are two key elements in the battle vitamins and minerals. Meeting the minimal Heat™ HIIT Workout is a scientifically proven
against body fat, their enhancement will likely daily requirements of many nutrients allows fat-incinerating exercise plan that preserves
initiate homeostatic mechanisms that conserve us to stay healthy.7 Multivitamin and mineral lean muscle mass. The correctly combined use
bodyweight by triggering hunger, resulting supplements have been available to the public of this workout with the potent, thermogenic-
in increased food consumption. This will not at large for nearly a century, and were initially enhancing Thermo Heat™ products described
only be counterproductive in achieving further designed to fill the significant nutritional voids in detail in the Thermo Heat™ Weight Loss
fat loss, but may also contribute significantly in most diets, even back then. Most of today’s Revolution should further catapult, and
to regaining some or most of the lost weight. multivitamins and mineral products fall short in maintain, thermogenic-driven weight loss.
Consequently, the barrier to success that food their objectives as being an adjunct to enhance Thermo Heat™ Weight Loss Revolution also
craving and increased appetite represent performance. Ongoing research at AML, provides the reader with a comprehensive
must also be addressed if the loss of body fat covered in-depth for the reader in the Thermo Thermo Heat™ thermogenic nutrition and meal
is to be maintained. Thermo Heat™, used in Heat™ Weight Loss Revolution, has enabled plan that clearly explains the optimal use of
conjunction with the nourishing diet program production of a revolutionary new product, macronutrients to further boost the thermogenic
found in the Thermo Heat™ Weight Loss Thermo Heat™ Multi, which has the capacity to loss of unwanted body fat. This fantastic
Revolution, will help address the difficulties enhance metabolism as no other multivitamin nutritional strategy also describes other
associated with increased hunger typically or mineral product has ever done before, thermogenic spicy foods and healthy fats that
caused by weight loss with its exclusive blend maximizing overall metabolic health. Thermo have the ability to stimulate thermogenesis and
of body fat-attacking compounds that also Heat™ Multi contains a blend of vitamins that help the body burn fat. In addition, this section
help potently suppress appetite. have long been shown to enhance health and of the book contains several appetizing Thermo
wellness, along with other compounds that Heat™ thermogenic fat-burning recipes that
BURN FAT WHILE YOU boost thyroid function and reduces oxidative will support a healthier diet that enhances the
SLEEP WITH THERMO HEAT stress. Thermo Heat™ Multi also has a capacity to torch body fat.
NIGHTTIME novel blend of spices and polyphenols to Thermo Heat™ Weight Loss Revolution
Although the scientists at AML appreciate help suppress appetite and thermogenically can be purchased on Amazon.com or
the role that stimulants have in promoting incinerate fat. advancedmolecularlabs.com.
fat loss and exercise performance, they are
cognizant of the disruption they can have on THE THERMO HEAT
our circadian rhythm, including the sleep-wake HIIT WORKOUT For most of Michael Rudolph’s career he has been
cycle. It is while we sleep that the growth and In general, the more calories burned during engrossed in the exercise world as either an athlete (he played
college football at Hofstra University), personal trainer or as
repair of our overused muscles take place. exercise results in more body fat burned. So, a research scientist (he earned a B.Sc. in Exercise Science at
Sleep is also when most weight loss occurs. you might assume, based on this knowledge, Hofstra University and a Ph.D. in Biochemistry and Molecular
Biology from Stony Brook University). After earning his Ph.D.,
As physiologic sleep is an integral component that burning as many calories as possible with Michael investigated the molecular biology of exercise as a
of any successful weight-loss and exercise more cardiovascular exercise would improve fellow at Harvard Medical School and Columbia University
for over eight years. That research contributed seminally to
program, Steve Blechman and AML formulated your physique more rapidly— making you understanding the function of the incredibly important cellular
a nighttime preparation that complements more ripped and muscular in no time at all. energy sensor AMPK— leading to numerous publications in
AML’s daytime product. This product, Thermo However, the assumption that cardiovascular peer-reviewed journals including the journal Nature. Michael
is currently a scientist working at the New York Structural
Heat™ Nighttime, when consumed with an exercise optimally promotes the development Biology Center doing contract work for the Department of
evening meal or at bedtime, can elevate of your physique and will make you lean and Defense on a project involving national security.
nocturnal levels of thermogenic fat burning, aid muscular more quickly has not been observed References:
in managing stress and promote restful sleep. clinically. In fact, extensive cardiovascular 1. Yoneshiro T, Aita S, et al. Brown adipose tissue, whole-
body energy expenditure, and thermogenesis in healthy adult
It achieves this goal by replacing Thermo training diminishes anabolism and increases men. Obesity (Silver Spring) 2011;19, 13-16.
Heat’s™ stimulatory components (tyrosine, catabolism, and so it will inhibit your ability to 2. Yoneshiro T, Aita S, et al. Nonpungent capsaicin
analogs (capsinoids) increase energy expenditure through the
caffeine, p-synephrine and thyroid hormone increase muscle and preserve lean body mass. activation of brown adipose tissue in humans. Am J Clin Nutr
activators) with several others that are capable On the other hand, high-intensity interval 2012;95, 845-850.
of inducing relaxation, curbing appetite and training (HIIT) burns plenty of calories and 3. Saito M and Yoneshiro T. Capsinoids and related food
ingredients activating brown fat thermogenesis and reducing
burning fat. body fat without promoting muscle breakdown. body fat in humans. Curr Opin Lipidol 2013;24, 71-77.
In addition, recent research has confirmed 4. Nedergaard J, Bengtsson T and Cannon B. Unexpected
ADVANCE METABOLIC the role of HIIT in increasing the levels and
evidence for active brown adipose tissue in adult humans. Am
J Physiol Endocrinol Metab 2007;293, E444-452.
FUNCTION WITH THERMO activity of the transcriptional co-activator 5. Saito M, Okamatsu-Ogura Y, et al. High incidence of
HEAT MULTI peroxisome proliferator-activated receptor- metabolically active brown adipose tissue in healthy adult
humans: effects of cold exposure and adiposity. Diabetes
It is well known that human health is gamma activator-1 alpha (PGC-1 alpha).8 PGC-1 2009;58, 1526-1531.
enhanced when diets are rich in essential alpha is able induce the expression of the 6. van Marken Lichtenbelt WD, Vanhommerig JW, et al.
Cold-activated brown adipose tissue in healthy men. N Engl J
vitamins and minerals. These micronutrients protein, irisin, which has the ability to bind to Med 2009;360, 1500-1508.
promote and sustain a wide array of the the receptor sites situated on the surface of 7. Lv J, Qi L, et al. Consumption of spicy foods and total and
cause specific mortality: population based cohort study. Bmj
metabolic processes required for the white adipose tissue (WAT).9 It was observed 2015;351, h3942.
maintenance of proper physiologic function. that the induction of BAT-associated proteins, 8. Little JP, Safdar A, et al. An acute bout of high-intensity
interval training increases the nuclear abundance of PGC-
The term “essential” indicates that the body such as UCP-1 (the thermogenic driver), 1alpha and activates mitochondrial biogenesis in human
itself is unable to manufacture these key increased during this interaction and irisin skeletal muscle. Am J Physiol Regul Integr Comp Physiol
components (intrinsic) and that outside has the unique ability to alter the structure of 2011;300, R1303-1310.
9. Bostrom P, Wu J, et al. A PGC1-alpha-dependent myokine
(extrinsic) sources have to be relied on to meet WAT so that it bears a striking similarity to that drives brown-fat-like development of white fat and
the body’s needs. As today’s diets tend to be BAT. This conversion of WAT into a BAT-like thermogenesis. Nature 2011;481, 463-468.
Rob Gronkowski
All-Pro Tight End
GREATNESS IS EARNED
Six Star Pro Nutrition®, from the makers of MuscleTech®, has
been created with greatness in mind. Each of our products,
including 100% Whey Protein Plus, contains nothing but
the best ingredients. 100% Whey Protein Plus has been
100% WHEY
scientifically formulated to deliver 60g of premium whey PROTEIN PLUS
protein per two scoops, putting the power of flexible dosing
in your hands. Its ultra-filtered formula is also enhanced
Our best ever flavors
with core ingredients clinically shown to build 70% more
lean muscle than whey protein alone (8.8 vs. 5.1 lbs.). Plus,
60g of premium whey
we’ve invested in multiple blind taste tests with top flavor protein – ideal for
developers to ensure our newest flavors far surpass any flexible dosing
we’ve sold before – and when put head-to-head with other (per 2 scoops)
sports nutrition products on the market, there’s absolutely
no comparison. 70% greater muscle-
building results with
Though greatness is a word that can mean many things to many clinically studied core
different people, there remains one constant: it represents a ingredients
level of achievement that can’t be given – it has to be earned.
Ultra-filtered to reduce
Hold yourself up to a higher standard of excellence. Add Six Star®
fat, lactose & impurities
to your program today!
#GreatnessIsEarned SixStarPro.com
Facebook logo is owned by Facebook Inc. Read the entire label and follow directions. © 2016 FROM THE MAKERS OF
FitRxCoolDOWN SPORTS SUPPLEMENT REVIEW
● BY TEAM FITRX
ALR INDUSTRIES
CHAIN’D OUT
®
PERFORMANCE ENHANCEMENT
WITH BRANCHED-CHAIN AMINO ACIDS
TURNING THE POWER UP anabolic effects on protein metabolism by pared to regular BCAAs. Translation: More
The true value of BCAAs is well established, increasing the rate of protein synthesis in muscle, quicker recovery. You use less, and
both in literature and in real-world application. lean tissue and decreasing the rate of pro- get more! If you paid for BCAAs with some
Never being satisfied with simply being good tein degradation in resting human muscle. other brands, then why are you getting 47 to
or even just excellent, ALR Industries has taken Some “protected” BCAA structures just do it 60 percent sugar?
BCAAs to the ultimate level for mind-blowing ef- far better than others. So, does Chain’d Out® convert to sugar?
fects. Well-known bodybuilding guru and author We know the alpha-hydroxy ester-protected
Author L. Rea decided to turn the power way up on WHY CHAIN’D OUT® BCAAs greatly avoid this conversation, as
“anabolic drive” with Chain’d Out®. IS BETTER proven in a clinical study comparing Chain’d
Let’s set the record straight. What sets Out® to another leading BCAA brand—
POTENT ANABOLIC EFFECTS ALR Industry’s Chain’d Out® apart from however, you can make that decision. Don’t
Chain’d Out® contains structurally unique, other branched-chain amino acid (BCAA) trust marketing— trust yourself. Take a
non-hormonal and branched-chain amino acids products on the market is exactly this: blood glucose test before and after, as was
(BCAAs) leucine, valine and isoleucine, which are Chain’d Out®’s alpha-hydroxy ester-protect- done in the study, and see for yourself how
derived from the assimilation of proteins. BCAAs ed BCAAs greatly avoid the normal BCAA Chain’d Out® will positively affect your blood
activate key enzymes and genetic factors in pro- conversion to blood sugar, called “glucone- glucose!
tein synthesis before, during and after physical ogenesis” — even when dieting or during
exercise. BCAAs, specifically leucine, have potent cardio. SCIENTIFICALLY ENGINEERED
In addition, ALR Industry’s alpha-hy- The scientifically engineered formula
droxy technology supports a much longer within Chain’d Out® is reinforced with the
half-life of the all-important nutrients found addition of potent anti-catabolic agents,
in Chain’d Out®’s BCAAs (resulting in more anabolic co-factors and contains significant
lean muscle and better recovery times). mood-enhancing, plus energizing ingredi-
Alpha-hydroxy technology increases sys- ents, to support:
temic bioavailability and lean tissue utili- • An incredible synergistic boost to the
zation by 47 to 60 percent, making ALR’s pro-anabolic drive
precise formula more rapidly effective with • Focused energy and mood elevation
a smaller dosage, when compared to some (without any jitters or negative stimulant
other products in the marketplace. qualities)
• Improved strength, endurance, stamina
MORE MUSCLE, and recovery
QUICKER RECOVERY • Optimized vasodilation and nutrient
By avoiding the normal conversion of utilization
BCAAs to glucose, your body gets 47-60 • Enhanced oxygenation in an exclusive
percent more of Chain’d Out® BCAAs, com- formula that fights stress, fatigue as well as
other counterproductive body processes
RUNNING
finding the right shoe is essential. “I’m more of a fan
of a shoe with rigid support rather than a minimalist
shoe,” he said.
In fact, a good running shoe will protect the plantar
INJURIES
surface of the foot from the landscape when running
outdoors, as well as inclement weather conditions and
environmental agents that might be harmful. So more
cushioned shoes may be ideal.
In addition, someone who is newer to running and
not used to hard surfaces should start slowly to get
accustomed to it rather than jumping right in. Starting
5
Q:
TIPS TO STAY FOCUSED
AND REACH YOUR GOALS
JOE, I AM WRITING TO YOU IN
HOPES YOU CAN PROVIDE SOME
MUCH NEEDED HELP. I, LIKE MANY
1. Find a workout partner! We
all have plenty of friends or
maybe even coworkers who want to
the wagon. Do not fall into the rut of
the exact same training style like so
many. Mix in a variety of concepts—
PEOPLE, SEEM TO SAY, EVERY get in shape but are most likely in from supersets, to giant sets or an
FEW MONTHS, “OK, I AM GOING TO GET IN the exact same situation as yourself. entire workout of drop sets. Add
THE GYM, AND I AM FINALLY GOING TO GET Talk up your buddies and see who in resistance bands, and superset
BACK IN SHAPE.” I START GOING, EATING is most motivated to get in the gym push and pull muscle groups. Keep
HEALTHY, CUTTING BACK ON ALCOHOL AND with you. Having a workout partner it new, keep it fresh, and keep your
AFTER A FEW SHORT WEEKS, I START MISSING forces you to be accountable. We all mind and body challenged with new
MORE DAYS IN THE GYM. I FIND MY WORK- have those days when we don’t feel workout hurdles each week!
OUTS START TO BE EXTREMELY LABORIOUS like going to the gym after work,
AND BORING AND EVENTUALLY I QUIT. I HATE
FEELING LIKE A LAZY BUM WHO CANNOT STAY
but if your buddy is already waiting,
you simply cannot leave him hang-
4. Do not become the guy who is
all gung-ho, all in, 100 percent
committed, eating perfect and train-
COMMITTED. THIS HAS BEEN A NASTY RE- ing! I have found even with myself ing every day. This will guarantee
PETITIVE CYCLE FOR THE PAST SIX TO SEVEN that having a workout partner gets you will fail— trust me. It is too harsh
YEARS. PLEASE HELP! YOU ARE THE MASTER OF me to show up on those Saturday a lifestyle change to do a complete
FITNESS INTELLECT AND MOTIVATION! mornings or Sunday evenings when 180. Set goals such as working out
I would much rather be out work- every other day. Or do two workouts
Have no fear, my friend; you are not lazy