Natural Muscle May 2008

Transcription

Natural Muscle
May 2008
Q
A
Is it true that women store fat differently than men?
Yes, it’s a scientific fact that women store fat
predominantly in their hips, thighs and of
course, their buttocks. This is because these
female “problem” areas contain tiny signaling centers
called “alpha receptors”. These nasty receptors create a
type of metabolic roadblock for the fat-loss hormones
in our body. This “roadblock” prevents fat-loss signals
from reaching these problematic fat storing areas where
women need them most. Even with diet and exercise
you can still have a tough time quickly losing weight in
these areas unless you correctly stimulate the “alpha”
receptors in the lower body. MELTDOWN deactivates
these receptors to activate site-specific fat loss in the
hips, thighs and butt!
Q
A
How does MELTDOWN® target women’s problem areas?
If you’re reading this magazine, then you’ve
probably heard of Yohimbine. Yohimbine is
what scientists call an “alpha antagonist”,
which simply means it binds to and deactivates specific “alpha receptors” found in the hips, thighs and butt.
This action is critical because it increases blood flow to
the fat cells causing stubborn fat to be released into the
bloodstream allowing it to be burned. Yohimbine is one
of the only substances that has this targeted fat burning effect in the body. What’s even more amazing is
that MELTDOWN contains two NEW forms of Yohimbine
that you won’t find in any other fat burner! One is called
“Alpha Yohimbine” and the other is called “11-Hydroxy
Yohimbine”. Together these two new substances exert a
fat-burning effect for up to 8 hours! Imagine a supplement that burns fat up to 8 hours — MELTDOWN really
is THAT powerful!
Q
A
How long does it take for MELTDOWN to work?
You
will notice MELTDOWN’s effects immediately because it comes in a pharmaceutically-inspired BIOLIQUID® capsule. This allows Meltdown to be absorbed within seconds and
to continue to burn fat for up to 8 hours! Women
often notice an overall “thermogenic” effect in as
little as 15 minutes after taking MELTDOWN. Add
this to a strict diet and a solid exercise program and
there simply is no faster way to lose fat.
MELTDOWN
Designed to target women’s problem areas!
The strongest fat burner of its kind!
BIOLIQUID® delivery means fast results!
FREE MELTDOWN!
Don’t just take our word for it. The researchers that
developed MELTDOWN are so confident that it is the
best fat burner in existence that they’re offering Natural Muscle readers the chance to try it for FREE! Be one
of the first 500 callers between May 26th through May
30th between the hours of 9 AM - 2 PM (EST) and you
will receive your FREE MELTDOWN sample.
Call (954) 641-0570 Ext. 231
VPXSPORTS.COM
*When combined with increased exercise and a reduced calorie diet. Use only as a dietary supplement. These statements have not been evaluated by the FDA.
This product is not intended to diagnose, treat, cure or prevent any disease.
Natural Muscle
May 2008
THE SHAPE OF A LIFETIME!
THE ONLY SUPPLEMENTS INDEPENDENTLY
TESTED TO OUTPERFORM THE COMPETITION.
IT’S A FACT. SO WHY TAKE CHANCES? NO OTHER SUPPLEMENT COMPANY shows, through unbiased independent
clinical research performed at some of the country’s most prestigious universities and scientific testing laboratories, that their
products work better than anything else on the market.
THE NAME YOU TRUST. THE BRAND THAT WORKS. While other companies make up outlandish claims out of thin air or use
hardcore photos and catchy one liners to sell their products, Gaspari products are about PROOF. We take the guesswork out of
looking and feeling incredible so you get it right the 1st time. Ask any experienced athlete what they think about any Gaspari
product and you’ll get the same answer again and again, “NOTHING WORKS LIKE GASPARI!” Try any Gaspari product alone or
in combination and you will see and feel, once and for all, what everyone else is talking about –Gaspari products get you bigger,
stronger, leaner, and performing better than anything else on the market... period.
GASPARI NUTRITION. No hype. No tall tales. Just real science and incredible results... Every time.
ONLY FROM
GASPARI
NUTRITION!
LET THE SCIENCE SPEAK FOR ITSELF
SuperPump250™ – Potent Anabolic High
Performance Stimulant Cocktail
The Reigning KING of Dramatic Effects in the Pre-Workout Category
Results of the 2 Independent Clinical Trials Conducted at Ohio Research Group1
and The Center for Applied Health Science Research2:
THE SINGLE DOSE STUDY 1: Subjects using SuperPump250 ™ added an average of 2 1/2 times
more lean mass to their arms in a single dose than subjects that didn’t take the supplement, while
simultaneously causing a significant decrease in their percentage of body fat –all in a single dose.
THE 30 DAY STUDY 2: In the recent double-blind, placebo controlled study using
30 trained athletes, subjects using SuperPump250 ™ for 30 days (compared to
placebo group) showed a 947% greater increase in lean mass (with a
remarkable 25.5 times greater increase in the lean mass of the arms!),
a 234% greater increase in muscle performance, and a strong trend
toward a decrease in body fat compared to the placebo group.
Novedex XT® – The Undisputed #1
Testosterone Booster - 3 Times Tested!
More Muscle in the Gym AND in the Bedroom than Any Other
Testosterone Booster in History –No Other Supplement on the
Market Even Comes Close!
Results of the Independent Clinical Trial Conducted at Baylor University and
published in the 2007 Int’l Journal of Sports Nutrition & Exercise Metabolism:†
• Increased Natural (Free) Testosterone an Average of 600%
• Up to a 600% Increase in Testosterone to Estrogen Ratio
• Returns to Baseline Within 3 Weeks of Stopping Novedex XT
• Rock Solid Safety Data
SizeOn™ – The Intelligent Choice For
Increasing Muscle Cell Volume,
Mass, Endurance & Performance.
Destroyed Both The Top Selling Creatine and Arginine in a
Head to Head Independent Clinical Trial For Both
Muscle Size AND Strength!!!
Results of The 30-Day Independent Clinical Trial
Conducted At Ohio Research Group:*
SizeOn™ Increased Muscle Mass:
• 180% more than Creatine Ethyl Ester
• 1400% more than Arginine
Alphaketoglutarate
SizeOn™ Increased Strength:
• 322% more than Creatine Ethyl Ester
• 776% more than Arginine
Alphaketoglutarate
Photo by Alex Ardenti
Available at health and vitamin stores, gyms and select retailers around the world.
† Willoughby D. S., & Wilborn C. Eight weeks of aromatase inhibition using the nutritional supplement Novedex XT: Effects on serum steroid hormones, body composition, and clinical safety markers in young, eugonadal males. International Journal of Sports Nutrition
and Exercise Metabolism, 2007, 17, 92-108 © 2007 Human Kinetics, Inc. 1). Mendel, R., Ziegenfuss, T. and J. Hofheins. Effects of Acute SuperPump250 Administration and Resistance Exercise on DEXA-estimated Changes in Lean Mass: A Pilot Study, 2005. 2.) Ziegenfuss T.N.,
Hofheins J.E., and R. Lemieux. (2008). Four weeks of Supplementation with SuperPump250 Increases Lean Mass and Muscular Performance in Resistance Trained Men. The Center for Applied Health Science Research. Fairlawn, OH 44333. *Ziegenfuss T.N., Mendel
R.W., and Hofheins J.E. Comparison of Purported Anabolic Supplements on Body Composition and Muscular Performance. Ohio Research Group. Wadsworth, Ohio 44281, USA. - Presented at the ISSN Convention in June 2006, Las Vegas, NV. (Neither the research
team or The Ohio Research Group received any financial compensation from Gaspari Nutrition, nor do they endorse this, or any other Gaspari Nutrition product.) Visit www.gasparinutrition.com for all pertinent study data.
Manufactured for Gaspari Nutrition • 501 Prospect St., Suite 107, Lakewood, NJ 08701 • Distributors Call 1.732.364.3777
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.
Natural Muscle
May 2008
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9) It contains dextrose, sugar and/or maltodextrin and large amounts of
sodium that make you fat & bloated!
8) It contains Arginine AKG which has proven to be 100% ineffective in three
Baylor University Studies!
7) It contains NO Casein and Whey Protein Hydrolysates which are the most
anabolic protein fractions on Earth!
6) It contains NO powerful fat burning and mind-altering Meltdown® matrix!
5) It contains NO Redline energy technology to fuel episodes of psychotic
physical and mental intensity!
4) It contains NO insulinogenic compounds and is not sophisticated enough
to jack your most anabolic hormone (insulin) through the roof without using
carbs or sugar.
3) Requires more than one scoop per serving to fit so much sugar & maltodextrin.
2) Contains NO new age Creatine Taurinate, BPOV, GBBEE, L-Carnitine
Arginine HCl, etc....
1) Has you stuck in the bloated, fat promoting hell of yesterday’s old school sugar &
maltodextrin-laden Nitric Oxide products.
*When combined with increased exercise and a low calorie diet. Results are not typical. Use only as a dietary supplemen
supplement.
nnt.
These statements
not been evaluated
the FDA. This product is not intended to diagnose, treat, cure or prevent any
ny disease.
Naturalhave
Muscle
Mayby2008
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Natural Muscle
May 2008
contents
May 2008
IN EVERY ISSUE
TRAINING
Core Strength
by:
14
Rock hard Abs
by: Anthony Catanzaro
24
Joint Health
by: Hugo Rivera
56
HEALTHY RECIPES
The Fit Gourmet
by Danielle Nagel-Singh
26
The MUSCLE Chef
by Mark Alvisi
36
MOTIVATION
Unparalleled Pre-workout Strength
inducing formula for maximizing weight
and endurance.*
Maximizes Intracellular Muscle Cell
Uptake of Glycogen.*
Supersaturates Vascular Fluid Levels and
Nitric Oxide Release.*
Contains Unparalleled 4-Stage Sustained
Release SuperCarb Matrix for boundless
(and lasting) energy supplies.*
Optimizes Muscle ATP Regeneration and
Assimilation.*
Fitness for Her
by Kristal Richardson
28
Sherry’s Fitness Formula-Massage
by: Sherry Goggin
34
Evaporates Lactic Acid and Ammonia.
Animal Barbell Club
by: Brenda Kelly
40
Scientifically Proven Ingredients With
Precise Dosage Levels.*
Pz’s Perspective
by Pz Hopkins
46 Welcome to my World
by Coach A
50
Radically Alters Body Composition and
Well Being. *
Optimizes Glucose and Insulin Delivery for
Maximum Effects.*
Excellent Post Workout Recovery Aid that
Drastically Shortens Recuperation Time.*
Increases Oxygen & Nutrient Delivery.*
BODYBUILDING
DIET ON A BUDGET
32
the 30 minute
body shaper
38
JOINT
HEALTH
56
10
888.519.9300
Int: 805.988.0640
SANN.NET
*These statements have not been evaluated by the FDA. This product is not intended to diagnose, treat, cure or prevent any disease. Some of these studies were performed at a
different dosage than that in our product. The efficacy of this ingredient at the dosage level in our product has not been established in a clinical study and may not be equivalent..
Natural Muscle
May 200811
Emphasized Muscles:
Heavy Use: Lateral and Medial head
Moderate Use: Long head
Muscle Position and Execution:
Kelly Croyle
Photos by StevenMartine.com
• Place arms shoulder width apart
• Place your heels on bench in front of you
• Bend knees slightly
• Have someone place weight on top of Quads * Beginners should not use any weight*
• Keep lower back fairly close to the bench behind you
• Lower your body until the arms reach a 90-degree angle, then push back up to starting position
Tips and Form:
• Always start with a weight light enough to control
• Do movement in a controlled fashion
• Lock out the arms at the top of the movement
bench dips
• Use slow and controlled movements when
lowering your body
Muscleology: The triceps brachia (“tri” meaning
three) have three distinct heads that are elbow extensor muscles. All three parts of the triceps (long
head, medial head, lateral head) blend into one
common tendon and the insertion is collated on the
upper end of the olecranon process of the ulna.
Muscle Anatomy: The lateral head is the first part of
the tricep that you would see if you were looking at
your own arm. Lateral head arises from the posterior
part of the humerus and the fibers converge toward
the common tendon of insertion. Long head of the
triceps originates on the scapula, just beneath the
shoulder joint. The muscle fibers run downward
between two other muscle portions. The medial
head covers a wide area - nearly two-thirds the
length of the humerus bone on the lower part of the
arm. Some of the fibers run downward and others
converge to the common tendon of insertion.
12
Natural Muscle
May 200813
CORE TRAINING
By: Kevin Lucas
TO IMPROVE
OVERALL STRENGTH
In the last few years it has become evident that there is a relationship between
the body’s muscle support structure and
its larger muscle groups. Most Professional sports teams have embraced core
training as a way to prevent injuries in
their respective sports To visualize this
support structure the term core was
invented and is now used. The “core”
is defined in many different ways by
many different people. In my opinion
the body’s core starts below the neck
at your trapezius and radiates out to
the supporting muscles of the deltoids
and ends at the gluteus. In order for the
body to adapt to the stresses of resistance
training and or athletic activity the core
must be solid. It doesn’t matter how large
the major muscle groups are, if there’s
weakness in the support structure at
some point an injury is going to occur.
Stabilizing the core will lead to increases
in overall strength since the major groups
have increased assistance from the support groups.
The methods to train the core are endless.
They include but are not limited to Swiss
balls, medicine balls, Stabilization balls
and platforms as well as bodyweight exercises. Core training can be performed
on flat surfaces or for the more advanced
practitioner on unstable surfaces. All of
the exercises force the body to stabilize
itself through the core in order to perform
them correctly. As a test stand up straight
and lift your left or right foot so that it’s
a few inches off the ground. Now try to
touch the ground in front of you with the
opposite hand while balancing on that
one leg (picture). Its not easy for someone who has a weak core structure. Now
to make it a little more difficult, stand up
while still balancing on that leg and raise
hand you bent over with over your head.
Now to REALLY make it difficult bend
over and touch the ground in front of
you, then raise your hand over head. Not
only are the muscles of the quadriceps,
hamstrings and gluteus firing to keep you
balanced, but your abdominals, shoulder
and back muscles are all firing to keep
the weight above your head from tipping you over or crashing down on your
head. This instability forces the body to
14
adapt to the stress by strengthening the
stabilizing muscles attached to the larger
muscle group which is being stressed. In
this article I will show you some of my
favorite core exercises.
First is the medicine ball rotation. This
is excellent for stretching and strengthening the support structure of the shoulders,
as well as the obliques abdominals and
hip flexors. Start by holding a medicine
ball waist level and rotate the ball from
side to side while walking forward. The
ball should always be rotated to the leg
you’re stepping with (picture). This exercise can be performed with wide rotations or tight rotations Start off with sets
of 10 rotations each side and progress to
20 rotations
Second is the Swiss ball push up. It’s
important to note on this exercise that
the further the ball is placed away from
your hands the more difficult the exercise
becomes. I suggest starting in a pushup
position and your shins on the top of the
ball (picture). While keeping your back
as flat as possible perform a pushup
bringing your elbows to a 90 degree and
then pushing back up to the start. By the
way you also have to keep the ball stabilized while you’re doing your pushup
as well. Start with 3 sets of 15 repititions
and progress to 30.
Swiss ball push up
the Plank
The last exercise is called the Plank. The
plank is performed by first lying on the
floor on your stomach. You then come
up on your elbows while keeping the
rest of your body straight and hold the
position. As you hold the position you’ll
notice your abdominals and lower back
will start to fatigue. Start out with 3 sets
of 15 sec with 10 sec rest in between and
work your way up to 45 seconds. There is
also the Side Plank which is a variation of
the standard Plank (picture). You can perform these exercises before your workout
as a warm up, after as a cool down or
depending on your time constraints you
can make this into a work out.
Hopefully this will give you an idea of
the various exercises that can help to
make you a better and stronger athlete.
CIRCULATION
Natural Muscle Magazine is distributed to select gyms and health related
businesses throughout the USA. If
you would like to carry the magazine at your location please call 813961-4806, email totalh@aol.com,
fax 813-354-2460, or order online at
www.naturalmuscle.net. There is a
one time fee for this. Natural Muscle
Magazine is available free of charge
at select locations, limited to one copy
per reader. No person, without written
permission, may take more than one
copy of each issue.
DISCLAIMER
Natural Muscle Magazine does not
necessarily agree with the views in
articles and assumes no responsibility for any claims or representations
contained in this magazine or in any
advertisement. Copyright © 2008
Natural Muscle Magazine, Inc., all
rights reserved. Readers are advised
to consult their physician before starting a diet or exercise program.
On the cover: Ashley King
Photo by walt ostarly
designed by axis design
my two cents
Publisher/Editor
Debbie Baigrie
TotalH@aol.com
Debbie Baigrie
Art Director
Alex Gonzalez
Web SITE
Everything I need to
know, I learned from
Noah’s Ark...
Shelly Dickson
Contributing Writers
Mark Alvisi
Dr. John Atherton
Sherry Goggin
Eric Hoult
Pz Hopkins
Brenda Kelly
Skip Lacour
Richard Nannis
Danielle Nagel
Gina Ostarly
Kristal Richardson
Hugo Rivera
photographers
John Atherton
Debbie Baigrie
Alex Gonzalez
Walt Ostarly
Gordon Smith
ONE: Don’t miss the boat.
TWO: Remember that we are all in the same boat.
THREE: Plan ahead. It wasn’t raining when Noah built the Ark.
FOUR: Stay fit. When you’re 60 years old, someone may ask
you to
do something really big.
FIVE: Don’t listen to critics; just
get on with the job that needs to
be done.
SIX: Build your future on
high ground.
SEVEN: For safety’s sake,
travel in pairs.
EIGHT: Speed isn’t always an
advantage. The snails were on board with
the cheetahs.
NINE: When you’re stressed, float awhile.
TEN: Remember, the Ark was built by amateurs; the Titanic by professionals.
ELEVEN: No matter the storm, have faith ... there’s always a rainbow
waiting.
Measure Body Fat By Yourself…
…with the FatTrack® GOLD Digital Body Fat Caliper and
Accu-Measure® Fitness 3000 Personal Body Fat Tester
ENDO
RSED
BY:
• Gold Standard Accuracy
• Instructions Included
• Measurement Info
FREEpe®
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ck
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p
Super-Accurate
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Track your body measurements and progress as your muscles
grow and unwanted fat goes away!
Also available at:
16
Frugal Headache Remedy
HULA your way
to better abs!
Don’t exercise. That’s right. You heard me. Have fun, instead! If you focus on finding a physical activity that brings you joy, it won’t matter that you are exercising.
You will be more likely to continue engaging in that particular activity because you
are having a wonderful time.
Do you remember playing with a hula hoop when you were a kid? Just about everybody has memories of swirling a plastic hoop around his or her hips. Some of us
got pretty good at it too. If you’ve tried using a plastic kid hoop lately, you probably
weren’t able to keep it from immediately falling down to the ground.t. It’s not your
fault. As I said before, those hoops were designed for kids-not for adults. Adults
are too tall and heavy to use the traditional hula hoop. But today there are weighted
hula hoops created for adults who want to get a good workout and have fun at the
same time.
Weighted hoops come in weights ranging from 3 to 5 pounds. Since the hoops
are larger and heavier, it is much easier to keep them revolving around your body.
Weighted hoops can also be a fantastic way to lose weight. Ten minutes of daily
hooping with a weighted hoop can help you burn 100 calories . According to libertyfitness.com , you can trim 2 inches from your waist within a month! And let’s
face it. Twirling a hula hoop around your waist beats the heck out of walking on a
treadmill.
Even the most uncoordinated person can
learn to hoop it. It’s fun, it’s liberating, and
it makes you feel like a kid again. Where
do you find these hoops? Do a basic
google search and you’ll find inexpensive hoops in cool neon colors through
online merchants or your neighborhood
fitness store. Online stores offer plenty
of weighted hoop instructional or fitness DVDs available for purchase.
Finding time to workout with your
weighted hoop is easy to accomplish.
You can work out in your living
room while you watch your favorite
TV show or when you walk around
your house. If you thrive in a group
environment, you can join one of
the many hooping classes offered
throughout the U.S.
By K T Solis,
Ever have a headache? Even the best
of us do at times,
from stress or overexertion or who
knows why?
If you don’t
like to take pills or
medicines, (or don’t
like to pay for them)
apple cider vinegar
may be all you need
to relieve it. Remember Jack and
Jill, who went up
the hill for water? And Jack fell down,
broke his crown and mended it with
vinegar and brown paper. Brown paper
(brown paper bag style) soaked in apple
cider vinegar and put across the forehead can often stop a headache within
a few minutes.
We’ve been taught that things like
these are old wive’s tales, but the fact
is that brown paper soaked in vinegar
CAN stop a headache.
Not only a “fall down” kind of
headache, but a hangover kind of headache, as well as a
headache brought
on by allergies
or viral infections can often be
stopped by breathing the fumes of
vinegar. Put equal
parts of vinegar
into hot or simmering water and
carefully breathe
the fumes. Don’t
put your head
so close that the
fumes make your
nose, throat or
chest hurt, but be
sure to breathe it in.
The reason is not quite clear, but
when people have headaches, their
urine is more alkaline than normal, so
it’s assumed that the ph balance is out
of whack, and vinegar supplies the acid
to rebalance the system. Just why fumes
work better than imbibing, no one seems
to know.
With viral infections or allergies
that cause mucous to thicken, the acidic
fumes of vinegar work the same way
that menthol does, with a mild irritation
causing release of liquid and thinning
mucous so that you can breathe. That’s
why sinus headaches respond well to
vinegar.
If you suffer from migraine headaches, preventing them is the key. Again,
no one seems to know just why it works,
but from testimonies
around the world,
drinking a couple of
tablespoons of apple
cider vinegar along
with a tablespooon
of honey in a glass
of water twice a day,
will stop migraines
from developing.
Note:
Apple
cider vinegar is the
only vinegar with
these
properties
and
unpasteurized
vinegar is best. Unpasteurized is more
expensive, but for a
medicine, it’s still cheap. You don’t have
to use it for everything as cheap, pasteurized vinegar works for other household uses.
by Pat Veretto from Pat Veretto’s Frugal
Living Blog
In your one human lifetime:
3 Your eyes will blink 450 million times,
3 you will breathe 650 million times,
3 you will grow 1,000 layers of skin,
3 your nails will grow 7 feet,
3 you will lose 70 miles of hair from your head...
3 And your heart will beat 2,500,000,000 times!
18
'LVWULEXWHGE\
$YDLODEOHDW
Select
WWW.BODYWELLNUTRITION.COM
©Bodywell Nutrition LLC 2007. For best results, use Tight Curves in conjunction with a sensible diet and exercise program. Consult with your physician before starting any diet or exercise program.
*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.
LESLIE LANCASTER
BABES
OF
BATON
ROUGE
KATIE UTER
BABES of BATON ROUGE
KATIE UTER….. My host for the trip and subject
of this month’s MY WORLD. She has won everything and is still going strong. Will be married
this month to Todd. Katie is a class act and worth
of imitation.
LYANN WARE…. You would never know it - this
was LyAnn’s first shoot. This mom and real estate
agent is working on her first competition Coach
Savage says she is a real comer and I agree. I am
sure you we will see more of her….
LESLIE LANCASTER….Another first timer
to shooting.Leslie is also competing in Fitness
Atlantic with Team Savage. It will also be her
first show. I think she will do well. Another quiet
beauty…..
CAROLYN FAVORITE…. Carolyn also is firstTONI SCHEXNAYDER
time competitor. She is a mom and has loads of
potential. Watch for her rise in the ranks….
TONI SCHEXNAYDER…. Toni was my Make
Last month I was invite to Katie Uter Fitness Camp.
While there I have the opportunity to shoot the Babes of Baton
Rouge. Hope you enjoy enjoy the results. The last time I was
in Baton Rouge was during college when the University of North
Carolina played LSU. It was a long day for the Tarheels. I enjoy the
southern hospitality and food much more this trip and I am looking
forward to returning to shoot some more Southern Belles!
photos by Coach Atherton
SHELLY BEALL
Up Artist and Hair Stylist. “T” looks looks great
in front of the camera and is a Louisiana Bikini Champion. She will be in Miami at Fitness
doing hair and make up. If you are there, look her
up, she is a good one!
SHELLY BEALL….Shelly is Katie’s big sister and
you can believe how much fun it was shooting both
of them together. Talk about Sassy Sister! Shelly
has 2 beautiful daughters. Both
Had to be included in the Babes category. They are
going to break some hearts…
CAROLYN
FAVORITE
LONDYN BEALL…Great smile with Mom’s
eyes. Londyn is a quiet beauty…. with still waters
that run deep!
BRIANNA BEALL… Brianna smiled and I almost dropped the camera. Guess being the Father
of 3 daughters made me smile. Brianna lit up the
camera…Dad’s got his hands filled
BROOKE UTER… Last but certainly not least,
Brooke, Katie’s daughter. I have never seen anyone
who can lit up the place more than Brooke. She
teaches all of us some valuable lessons.
LYANN WARE
20
20
Natural Muscle
Muscle May
May 2008
2008
Natural
BROOKE UTER
BRIANNA BEALL
LONDYN BEALL
NaturalMuscle
Muscle
Natural
May2008
2008
May
21
21
the animal
barbell
club
By: Brenda Kelly
By Brenda Kelly
T
he Animal Barbell Club (ABC) has the fastest growing Bodybuilding and Powerlifting events with chapters all around
the country and now even the world!
The base of this hardcore industry meet on The Universal Nutrition website at: www.AnimalPak.com in the forums.
These men and women share not only a love of the sport; they live it to the max. They go to events at local gyms to meet
each other and train together in an energetic atmosphere for a few hours.
On March 22, it was a HUGE day at Strong and Shapely Gym owned by Bob Bonham in East Rutherford, NJ for the
North New Jersey Animal Club. People came from all over the Tri-State area to experience a true animal workout. Everyone arrived, checked in with gym manger Nicole and Universal Rep. Alex and immediately went off for an animal-style
workout in the amazing and famous gym. Hosting the event was Vinnie Galanti who shared nutrition tips and the basics
of Bodybuilding in a seminar after the workout.
The record amount of members for one of these events was 49 in South Jersey and about the same amount turned
up at this year’s ABBC event at the Arnold Classic. This record was shattered at the Strong and Shapely event with over
72 people!
Some well known industry names showed up to support the Strong and Shapely event including Muscular Development Columnist Gregg Valentino, 2007 National Champion Evan Centopani, up and coming National Competitors PJ Bruan
and Super Heavyweight Competitor Al Fortney, Muscle Mag photographer Tony Monchinski, Beautifit owner Kenny Kassel
and Fitness Model and writer Brenda Kelly.
Beautifit owner Kenny Kassel
Strong and Shapely owner Bob Bonham had this to say.
“Universal over the years has been very good to my gym and
me. Sponsoring shows, doing shoots here, etc. One of their
print ads used in major magazines for months even had a huge
plug for my gym in it!
I was very happy to host the event and make every
thing perfect that day - as well as shattering the record
worldwide!”
22
To contact Strong and Shapely Gym Email: SSGym01@aol.com or go to: www.strong-and-shapely.com. For The USA Animal
Barbell Club event information in your area log onto: www.AnimalPak.com. Go to the Livin’ section in the forum, introduce
yourself and make contact.
Natural Muscle
May 2008
23
I
ROCK HARD
By Anthony Catanzaro
F
I
irst off, let me introduce myself my name is
Anthony Catanzaro. I’m am natural bodybuilding and fitness celebrity. I’m also an actor and
have appeared in many TV shows, commercials, calendars, as well as romance and fitness covers
worldwide. I am 100% natural. I have never taken
steroids or growth hormones of any kind ever in my
life and that’s what I’m most proud of is to help others
understand the importance of building a beautiful well
symmetrical drug free body!
I know a lot of you have read article after article
on how to achieve a great six pack, but I can assure
you that after reading this, you will no longer search
for the answer to that awesome mid-section. What your
about to read will change the way you feel about your
abs forever. Let me show you how to achieve the real
deal ABS OF STEEL!
To achieve abs of steel you’re going to have to
follow these 3 easy steps!
Step 1: Visualization:
Without the right visualization on how you want
your abs to look, you’re not going to get anywhere.
Anything and everything starts with an idea. You have
to first see in your mind the way you want your abs
to look like you have to complete have 100% faith in
your goal and be willing to work as hard as you have
to. Remember, nothing in life comes easy you have to
work hard for the things that are most important to you.
I know first hand that I would have never achieved the
body I have if it wasn’t for visualization. I remember
being a kid and looking in the mirror and looking at
my body as if it was made of clay I would tell myself
what I needed more and less of and that’s how it’s
done. You can’t just train and then hope you get the
body you want you have to customize your workouts
to achieve what you’re looking for.
As I grew up I still practiced the same theory. I
continue to make gains this very day. I am now 37 years
old and still growing. This is all due to proper visualization and knowing that hard work does pay off.
24
24
Natural
Natural Muscle
Muscle May
May 2008
2008
ABS
by summer
By: Anthony Catanzaro
Step 2: Exercises:
I always see people doing the craziest things for
abs their not sure of how many reps or how much weight
to use. So I see them struggling and desperate to achieve
results only to give up frustrated.
Remember, your abdominals are muscles and
everyone’s abs are shaped differently just like biceps,
back or shoulders. Everyone has their own shape so
understand that the exercises you choose should be the
ones that are best suitable for your gains.
So that means just because someone does 300
crunches non stop and has great abs, that doesn’t mean
if you do the same you will have great abs too. You
have to choose exercises that are best for you. If you
need your ab muscles to stick out a little more you
need to do more resistance work like decline sit-ups
with a 10lb plate held on your chest, hanging knee
raises, reverse crunches, kneeling rope extensions. If
you need to loose the body fat around your abs floor
crunches at higher reps work well, broom stick twists,
and bicycles crunches!
As always, you need to practice good form with
all of these exercises. Another great tip is to work your
abdominal muscles every other day this way they have
a day to recover!
body will store fat and lose muscle in order to survive. If
you don’t eat you will lose muscle and that’s the truth!
This is why anorexic people are so thin it’s because they
have no muscle mass due to starving themselves.
Building a great six pack takes more than just good
genetics, it’s something we all could achieve if we stay
focused to our goals! Remember, it’s not about how
many sit ups we do, it’s a combination of these 3 steps
that will help you achieve those Abs of Steel!
I create diets for people all over the world all
you have to do is go to http://www.anthonycatanzaro.
com/dietplans.html
Just fill out the form and I will personally
create a diet to help you get those abs of steel by the
summer!
Step 3: Diet
Now diet is without question the most important
step of all! You’re not going to be able to see your
abdominal muscles if you have layer after layer of fat
covering them.
This is where eating the right foods come into
play. Avoid foods that are high in sugar and salt. Also
eliminate processed foods and try to eat everything fresh
not from a can or box those of you who know me know
my “eating clean to be lean” philosophy.
Choose lean meat, poultry and fish for proteins
and eat clean low glycemic carbohydrates like sweet
potatoes, brown rice, oatmeal and whole grain bread.
Also eat small meals throughout the day usually every 3
hours. Your goal here is to speed up your metabolism so
that whatever you eat will be burnt off. Otherwise, your
Natural Muscle
May 2008
25
the fit gourmet
SpringVegetable
Lasagna
Delicious, easy and filling lasagna which is actually
good for you too. A perfect comfort food and easy
to freeze and save for a time when you can’t be
bothered cooking.
Great on
the second
day, too!
By Danielle Nagel, APCA
Nutrition & Natural Health Consultant
www.fitandbeyond.com
Ingredients:
Cooking spray
8 cups torn Swiss chard (about 3/4 pound)
1 cup yellow squash, chopped
1 cup zucchini, chopped
1 cup onion , chopped
1 cup red bell pepper , chopped
1 cup carrot , shredded
1/2 tsp. salt
1 T. butter
4 garlic cloves, crushed
2 T. whole wheat flour
1 1/2 cups fat-free milk
6 T. (1 1/2 ounces) grated fresh Parmesan cheese, divided
1 cup fat-free ricotta cheese
1 cup fat-free cottage cheese
1 cup (4 ounces) grated Asiago cheese, divided
1/2 teaspoon dried oregano
9 whole wheat lasagna noodles, cooked & drained
Directions:
1. Preheat oven to 375°. Heat a Dutch oven coated with
cooking spray over medium-high heat. Add chard, squash,
zucchini, onion, bell pepper, carrot, and salt; saute 10 minutes or until tender.
2. Melt butter in a saucepan over medium heat. Add garlic; saute 30 seconds. Add flour, and cook 1 minute. Stir
constantly with a whisk. Gradually add milk, stirring with
a whisk until blended. Cook until thick (for about 4 minutes). Remove from heat; add 1/4 cup Parmesan. Stir until
cheese melts.
3. In a small bowl combine ricotta, cottage cheese, 1/2 cup
Asiago, and oregano; set aside.
4. Spread 2 tablespoons milk mixture in the bottom of an 8 x
12 inch oblong baking dish coated with cooking spray. Arrange 3 noodles over milk mixture; top with half of ricotta
mixture, half of vegetable mixture, and 1/2 cup milk mixture. Repeat layers two more times, ending with noodles.
Spread remaining milk mixture over noodles. Sprinkle with
1/2 cup Asiago cheese and 2 tablespoons Parmesan. Bake
at 375° for 45 minutes. Let stand 15 minutes.
So delicious thst even non-vegetarians won’t miss the meat!!
26
Career
Opportunities
Available Now!
-Marketing
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Now available at all Texas Nutrition
Depot loca-
*Because this lasagna is packed with fresh vegetables,
there may be extra moisture in the bottom of the dish after
it bakes.
Natural Muscle
May 2008
27
fitness for her
kristal
richardson
IFBB pro
THEN STAND UP
AND ... READ!
k
Stretches for Your Wrists and Arms
Wrist Stretch: Extend arm in front, palm up and grab fingers with other hand.
Gently pull hand down to stretch the forearm. Repeat other side.
Wrist & Forearm: Press hands together in front of chest, elbows bent and
parallel to the floor. Gently bend wrists to the right and left.
Back Twist: Sit upright in chair and place left arm behind left hip. Twist to
the left and hold, repeating on other side.
Leg Extension, Hip Flexion and Inner Thigh
Leg Extension: Sit in chair, abs in. Extend left leg until level with
hip. Hold for 2 seconds, repeat other side.
Hip Flexion: Sitting in chair, lift left foot off the floor a few
inches, knee bent. Hold 2 seconds and repeat other side.
Inner Thigh: Place full water bottle between knees and,
keeping abs in, squeeze bottle gently. Repeat.
Chair Squat and Tricep Dips
Chair Squat: Periodically while sitting, lift butt off the seat
and hover over chair for 2-3 seconds. Stand up and repeat.
Dips: Make sure chair is stable and place hands next to hips.
Move hips in front of chair and bend elbows, lowering body
until elbows are at 90 degrees. Repeat.
walt ostarly photo
Cory Sorenson photo
Does it seem that all that
gym time just isn’t paying off?
Office Workout
Standing Leg Exercises
G
et away from your office desk or jump up off
the couch from in front of your ultrawide, flat
screen TV and head to your local book store
to start stimulating your body’s enzymes and
your brain’s cells with some good, solid non-fiction
about something you’ve never studied before.
Those are recommendations that come from a
couple of unique new sources.
Sure, we all know that couch-potato-ing is unhealthy….but now comes a report showing that so
many people are overweight because they’re just sitting
too much. Apparently, exercise alone is not enough to
work off added pounds. It turns out that when we sit,
the enzymes responsible for burning fat are turned off,
according to Dr. Marc Hamilton, associate professor
of biomedical sciences at the University of MissouriColumbia and leader of the research team.
In fact, sitting affects a variety of cellular enzymes.
One of those is an enzyme in muscles – the only enzyme
that gets fat out of the bloodstream and which is critical
for cholesterol regulation. In fact, in a rat study, small
amounts of fat were injected into the animals’
blood vessels that pass through the muscles
where it could be burned. In animals that
were sitting, the fat did not remain in
the blood vessels that pass through the
muscles where it could be burned. Instead, it was captured by adipose tissue
– where fat globules are stored.
After animals had been sitting for
several hours, lipase, an enzyme that is
critical to the body’s ability to break
down fat was suppressed to 10 percent
of its normal levels – a 90 percent drop.
28
The same effect was found in studies of sedentary humans – lipase levels dropped through the floor, resulting
in fat retention, lower HDL (“good cholesterol”), and a
slower metabolic rate.
The research was published in the November
2007 issue of the peer-reviewed journal Diabetes. The
researchers argue that it isn’t just what you’re doing at
the gym or on the track or treadmill but what you’re
doing at home and in the office – at least if you’re sitting down.
Remember, the big muscles, the ones that are so
critical to burning fat, are located in our legs – probably 20 pounds of muscle in each leg - and back. While
researchers aren’t yet able to tell us precisely when the
negative effects of sitting kick in or how long they last,
it’s pretty clear that regularly getting up and moving
around – even the proverbial walk to the water cooler – can play an important
role in
avoiding “couch potatoitis.”
This research may provide a new stimulus to
the old practice of
taking a lunchtime walk around the office building or a
mid-afternoon stroll instead of a coffee break. Isn’t that
why God created protein shakes and protein bars.
And, of course, if you’re going to work at being
physically fit well into your “senior years,” you want
to make certain that you’re mentally fit enough to be
able to enjoy them.
Norman Doidge, a research psychiatrist and psychoanalyst on the faculty at the Columbia University
Psychoanalytic Centre in New York and the University
of Toronto, has demonstrated that the longer you keep
challenging your brain – with new ideas, learning a new
language, mastering a new musical instrument, or taking
college courses just for the fun of it – the healthier your
brain will be. In fact, Doidge (The Brain That Changes
Itself – 2007) argues that new developments in technology actually make it possible to reverse the brain’s aging
process well into our 60s and 70s.
Doidge is especially keen on the work of the folks
at Posit Science (www.positscience.com) for shaping
and changing our brain’s anatomy and the ways we
think and function. After reading his chapter on “Redesigning the Brain,” I’ve already begun
to look into Posit Science and similar
programs.
But, I’m not just going to
read their material. I’m going
to stand up and walk around
while I’m reading and thinking
about it.
In coming months, I’ll let
you know what I discover and
what I recommend.
Standing Hip Flexion: Stand with abs in, spine straight. Lift leg up until level with hip. Hold for 2 seconds, repeat other side.
Leg Lift: In same starting position as above, lift left leg straight out to the side a few inches off the floor.
Hold for 2 seconds, repeat on the other side.
Front Raise, Overhead Press and Bicep Curl
Front Raise: Sit in chair, abs in and spine straight. Hold water bottle in right hand and raise arm up to
shoulder level. Hold 2 seconds and repeat other side.
Overhead Press: Hold water bottle in right hand, elbow bent, and extend arm overhead. Repeat other
side.
Bicep Curl: Hold water bottle in right hand and, with abs in and spine straight, curl bottle towards shoulder.
Repeat other side.
Abs
Abs: Sit on the edge of chair, arms extending in front. Keeping back straight, contract the abs and slowly
lower torso towards back of chair. Hold 2-3 seconds and repeat.
Curls: Cross arms over chest and sit up straight. Contract abs and curl shoulder towards hips, pulling abs
in. Hold for 2 seconds and repeat.
Stairs at your home or office can provide you with a great no-gym workout.
And it is a workout that you can easily fit into your home or office routine.
Climbing the stairs can improve your cardiovascular
health, provide weight-bearing exercise for healthier
bones, and help you burn calories. A 150-pound person can burn 10 calories a minute climbing stairs according to the Calorie Control Council (CCC). That may
not sound like much, but it starts to add up as you climb
stairs throughout your day. An hour of stair climbing
would burn 600 calories.
Natural Muscle
May 2008
29
Do YOU train hard enough
to reach your size potenetial?
Train Harder Longer!
Feel Bigger Pumps Faster!
Feel Focus & Energy for Hours!
C
an you push past the pain to get to true muscle failure in each set? A great bodybuilder once said that
anyone can do 12 reps, but true champions push for 14,
15, 16 reps. True champions can push past the pain to
get every ounce out of their muscles. Most of us can’t
withstand the pain brought on by mountains of lactic
acid attacking our muscles while training!
with all new
betaNOX
you will!
ALL NEW! BetaNOX pre workout intensity drink
quickly buffers lactic acid, preventing the normal pain
associated with intense training. At the same time BetaNOX spikes Nitric Oxide levels in the blood helping to increase blood flow to working muscles creating
Flash Pumps! Engorging muscles and swelling every
blood vessel along the way in just seconds!
Stop Lactic Acid Pain!
Intensity !
Mental Focus!
Dramatically reduces Lactic acid build up!
Boosts Muscle Performance!
Spikes Nitric Oxide for tremendous “Flash Pumps” and vascularity!
BetaNOX contains BETASOL,
Micro Enhanced Beta Alanine
which acts like a sponge to soak
up the H+ ions which build up
during high intensity exercise.
The Hydrogen ions cause the intense pain leading to reduced performance. Recent research shows
definitively that Beta Alanine quickly works to create
carnosine which quite literally eliminates H+ ions!
Boosting muscle performance!
Induces Flash Pumps!
BetaNOX combines the obvious need for intensity and
mental focus with ARGISOL. In this readily absorbable liquid form, ARGISOL induces “Flash Pumps”.
This means within seconds of your first exercise ARGISOL opens your blood vessels allowing a much
larger volume of blood to flow to muscle group you
are training. This tremendous flow of blood not only
increases the muscle size but also the anabolic activity
or muscle growth during the workout. With enlarged
veins and swollen muscle bellies, BetaNOX delivers
the feeling you are looking for and the look you are
trying to achieve.
By Gina Ostarly,
“the NEW FORTY!”
30
Natural Muscle
May 200831
Bodybuilding Diet On A Budget
The body building diet has proven to be one of the most elusive keys to
success for every natural body building enthusiast. Sure, we all know it is
the most important factor in growing new muscle…but following a body
building diet and STILL having enough money left over for that leopard-skin
thong you’ve had your eye on can be a challenge for anyone!
(Ok…I need that visual to get out of my head!).
5 POWERFUL TIPS FOR SUPPORTING YOUR DIET AND STILL
HAVING ENOUGH MONEY LEFT OVER FOR YOUR 401K:
Budget Tip #1:
Use A Grocery List
Wouldn’t it be great if your local grocery store had its very own “Bodybuilder Aisle”?
Think about it…shelf after shelf of raw meat, fresh vegetables and 6-packs of testosterone!
Ok…you can dream, right? But instead, go armed with a plan for HOW you will attack
those grocery aisles by bringing along a list of all the foods you need to support your
diet and DON’T buy on impulse…stick to your list!
Budget Tip #2:
Buy Carbs In Bulk
Every natural bodybuilder’s pantry should be stocked with the right kind of complex
carbs and fortunately you can buy potatoes, brown rice, oatmeal and beans in bulk.
If the bulk bins are not available, by all means buy the larger sized containers when
they’re on sale. Stock up! A full pantry loaded with the essentials is a must.
Budget Tip #3:
Buy Generic
Shop for VALUE! Brand loyalties are a thing of the past as many store brand items are
just as good as the highly marketed name brand foods…just CHEAPER!
Budget Tip #4:
Fruits & Veggies Are Your Friends
Fresh fruits and vegetables contain more vitamins and minerals than processed foods
and are a healthy and economical staple for a body building diet.
Become chums with your produce expert at the local grocery and ask for the best current deals.
Budget Tip #5:
Shop The “Outer Ring”
Remember when I said how great it would be if each grocery store had its own “Bodybuilder Aisle”? Well, guess what? It DOES! In fact, just about the entire “outer ring”
of the store can be considered a “body building diet aisle”!
Here’s what I mean… Think about your own local store and what’s located around
the perimeter of the store. Most likely this is where you’ll find your dairy, meats,
vegetables, fruit, and fresh fish…all of which are essentials of a healthy body building
diet, right?
Processed and “junk” foods are mainly found in the middle aisles so stick to the “outer
ring” as much as possible and you can’t go wrong.
About The Author:
Jeff Anderson (better known in the bodybuilding community as the “Muscle Nerd”) is
the creator of, Optimum Anabolics, the ground-breaking new bodybuilding program
that has taken the entire industry by storm!
32
Natural Muscle
May 200833
Just the facts!
down and their head in the face cradle. That is because
a lot of what has been liberated starts to drain into the
sinuses.
stuff you should know about ..
MASSAGE
by Sherry Goggin
“The Cardoza Method”
Sherry: Of all the fields you
could have chosen why did
you decided to become a
massage therapist?
Derek: Doing bodywork
and massage was something I
never expected to choose as a
career for myself until about
ten years ago. My girlfriend,
at the time, was a hard core
athlete and went regularly to
get deep sports massages.
(However, you know
there’s that unwritten rule
that one of the perks of relationships is unlimited back
rubs and foot massage) She
continually commented
that she liked the way
I worked on her better
than anyone that had
ever given her a massage. She insisted I had
a “gift”, as she referred
to it, and that I should
look into formal study
of massage therapy. I did
some research and found
that one of the best institutions in the country,
South West Institute of
Healing Arts, was in the
same city where I lived
in Scottsdale, Arizona,
where I enrolled soon after. I discovered and developed my own signature style
and technique, The Cardoza Method.
Sherry: What makes a good therapist ?
Derek: A good therapist is one who loves what they
do. The best ones genuinely care about people, they take
their profession seriously and have the utmost respect
for it and most importantly, they LISTEN to their client. A good therapist has a dynamic understanding of
the human anatomy and is able to stay focused on their
client and their goal throughout the entire session.
34
Sherry: How did you
develop the Cardoza
Method? How is it different from traditional
massages?
Derek: The Cardoza Method started to take form as I
realized my approach and
my movements were unique.
I have a long history of martial art training, specifically
Wooden Monkey Kung Fu,
and I incorporated my training into the way I flow around
the massage table. My move-
ment and strokes are fluid and
full of continuity.
I don’t use elbows. I am
able to apply deep fluid pressure with my hands and use
my “chi- energy” to pull the strength I need from my
core and use my hands effectively.
Each finger is independent of another and I am
able to sense and feel the fibers as I am completing a
stroke and I adjust pressure accordingly and hit them
with more precision than an elbow.
I also incorporate my martial arts background
techniques into my protocol with the way I breathe
and my ability to generate heat from my hands. These
techniques allow me to balance the right pressure and
maintain consistent stamina throughout the session, as
well as stay in “tune” with the client.
This background training serves as a great asset
when doing more intense deep work on athletes and
fitness professionals.
What is intake ?
One of the most important aspects of the Cardoza
Method and my practice is getting the appropriate intake
information from the client before the treatment begins,
such as: what is the realistic goal of the session? When
was the last time you were worked on? And how have
they been feeling? I am able to utilize this information
and assess my client before the session even begins.
I also learned that even if there is something your
client doesn’t tell you, their body will.
I begin palpating assessment ; I
start to “listen” to their body with my
hands and identify where the tight or
problem areas are as well as any and
tender/sensitive areas and then begin
to work on warming up the muscles for
healing.
Sherry: Why do massage therapist
always recommend drinking a lot of
water after a massage?
Derek: It is important to drink water
after a massage to assist with the body
detoxing. We absorb so many toxins into
our system daily; directly and indirectlythrough the air we breathe, the dead cells
we digest, the processed food we consume, etc.
The Lymphatic System runs 24/7. It does an
amazing job of attacking the body’s invaders but
unfortunately it doesn’t catch everything. There are a
great amount of toxins that get locked up in are knotted
tissue. With massage therapy, the practitioner loosens
the connective tissue, resulting in the blood and lymphatic vessels become dilated, creating a pathway for
these concentrated noxious substances to be released.
Water is the vehicle and the agent to flush them out of
your system.
You may notice, most people start to get congested
shortly after the massage especially if their laying face
Sherry: I’ve heard that reflexology has a variety of
health benefits but does it really work?
Derek: Absolutely! Reflexology is a simple, yet
dynamic approach to glowing health! We have these
main circuits that run through our bodies that have on
/ off switches with ending points in our hands. Feet,
and even our ears! These extremities are mapped out
mirroring our anatomy. By rubbing, massaging and
triggering specific points there is a healing life force
that is delivered to each and every organ, gland and
nerve in the body!
Sherry: I can see how massage would help someone who is ill and or recovering but what about
a person, who is healthy, trains regularly, eats well
and leads an active lifestyle?
Derek: The benefits for both are immeasurable both
physically and emotionally. For those who are committed to a healthy lifestyle, regular massage can be a powerful ally in their training program. Massage provides
relief from muscle tension, stiffness and fatigue, aids in
breakdown of lactic acid and calcification, encourages
faster healing and recovery time from strained muscles
and sprained ligaments, calms the mind to be more
focused during training and reduces spasms.
Endorphins are also released through massage,
which produce a sense of well being and can even work
as a natural pain killer.
Sherry: Is it normal to sometimes be sore after a
massage?
Derek: Yes. Slight soreness is normal (say, compared
to that of a back workout) especially if you had deeper
work done and haven’t had a massage in a while. In most
cases, however, if the pressure is moderate and not to
repetitive in any one area, there should be minimum to
zero soreness. Many clients like the sensation when they
can actually feel that their muscles got worked. They
often refer to it as “Good Pain”.
.
Sherry: How often should someone get a massage?
Derek: In a perfect world I would say everyday! Unfortunately, most of us do not have the luxury of time
and the economic resources but we should all remember
to be kind to ourselves when ever we can.
What did you put your body through this week?
How is it feeling? If you can, make room for it in your
budget to receive a massage twice a month. It is no
longer viewed as a luxury but a necessary instrument
in prevention of “dis-ease” and longevity that is now
even recognized as a health and wellness aid by many
major insurance companies.
Bob Hope received a massage everyday up until
his passing.
Owner of the Indianapolis Colts Jim Irsay gets
massages daily.
Might I be so bold to say…I believe massage can
be a solution to world peace!
By appointment or referral.Derek Cardoza
The Cardoza Method - Bodywork and Massage
www.derekcardoza.com
310-402-8662
Here are some tips adapted from the American Massage Therapy
Association to help you enjoy your massage.
* Be receptive. Don’t eat just before a massage session.
* Be on time. If you arrive in a frenzied, rushed state, it will take longer to relax.
* If you don’t want to remove all your clothing, discuss it with the therapist.Wear what
you will be comfortable in that will allow the
therapist to work on the areas of your body
that need it.
* Good communication is very important. Before the session, give accurate health information and let the massage therapist know
what you want from the massage. During the
massage session, Speak up if you have any
feedback on the amount of pressure, speed
of movement, room temperature, music volume, or lighting.
* Some people like to talk during a massage
session, while others remain silent. In general
you should do whatever you feel like, and the
massage therapist will follow your lead.
* Breathing helps to facilitate relaxation. People often stop breathing when they feel anxious or a sensitive area is massaged. If you
realize this is happening, remind yourself to
breath.
* Try not to tighten up during the massage. Let your massage therapist know if this is
happening. They may need to adjust the massage technique being used. They may also
be able to help you relax the affected area.
* If you find your thoughts are racing during the massage, one way to be more “bodycentered” and to quiet the mind is to follow the hands of the massage therapist and
focus on how the touch feels.
* If anything happens during the massage that you dislike or seems improper, you have
the right to ask the massage therapist to stop. If necessary, you also have the right to
end the session.
* If you are dizzy or light headed after the massage, do not get off the table too fast.
* Drink extra water after a massage.
* Allow for some open, quiet time after your massage session if possible. Sometimes
one needs a little time to integrate or absorb the results of the massage session or
needs some “re-entry” time.
Remember, massage has its greatest benefits over time. The therapeutic effects of massage are
cumulative, so the more often a person gets a massage, the better he or she will feel and the more
quickly one’s body will respond. If you are getting massage to address chronic muscular tension
or recovery from a soft tissue injury, more than one session is usually needed, so be prepared to
schedule several sessions.
Natural Muscle
May 200835
The MUSCLE chef
Mark Alvisi
Crunchy romaine lettuce is topped with tender
cooked chicken, juicy oranges and crispy rice
noodles in this satisfying entree salad.
Oriental Grilled
Chicken Salad
Oriental Grilled Chicken Salad
Ingredients
3 tablespoons unseasoned rice or white vinegar
2 tablespoons soy sauce
2 tablespoons honey
2 tablespoons pure vegetable oil
1 tablespoon toasted sesame oil
8 cups chopped romaine lettuce (1-inch pieces)
1 can (8 oz each) sliced water chestnuts, drained
1 small red onion, sliced thin
1 small orange, peeled and sectioned or 1 can (11
ounces) mandarin oranges, drained
3 cups shredded or sliced cooked chicken
1 cup chow mein noodles
1 teaspoon sesame seeds, toasted
black pepper, optional
Directions
1. Whisk together vinegar, soy sauce, honey,
vegetable oil and sesame oil in small bowl for the
dressing; set aside.
2. Toss lettuce with water chestnuts and half of
the onion; arrange on large platter.
photos by Axis Design
Top with remaining onion, orange sections and
chicken. Drizzle with dressing.
Sprinkle with rice noodles and sesame seeds.
Season with pepper, if desired.
FITNESS FOOD MADE EASY!
36
Natural Muscle
May 200837
e
t
u
n
i
m
0
3
the
walt ostarly photos
BODY
SHAPER
1
1
2
diagonal
step up
with
medicine
ball
pushups with elevated feet
2
weighted raise crunch
Lie faceup on a bench-feet flat. Grasping a medicine ball between your hand, extend your arms straight overhead. Contract
your abs, lifting your upper back off the bench as you lift the
ball straight up in the air. Slowly return to the srating position
and repeat.
Sets and Reps: 2 to 4 sets of 10-20 reps. Start easy and work
your way up.
Ashley King Pairs
Shoulders with
Legs and Core
for a workout
that
delivers amazing
results
walt ostarly photos
weighted raise crunch
four way shoulder raise curcuit on the next page
From a standing position, place your right foot on the step
in front of you. Hold the medicine ball to the left with both
hands, fingers toward the floor. Push up through your right
foot, extending your left leg as you take the ball across the
midline of your body, bringing it above your head. Keep arms
straight throughout the movement.
Sets and Reps: 2 to 4 sets of 10-20 reps per leg. Start easy
and work your way up.
pushups with elevated feet
2
1
38
38
diagonal step up with medicine ball
Start by placing your hands shoulder width apart. Place
your toes on a bench and form a straight line with your
body. Exhale and slowly lower your toso toward the floor.
Return to the start position and repeat.
Sets and Reps: 2 to 4 sets of 10-20 reps. Start easy and
work your way up.
squat to shoulder press
Stand with feet shoulder width apart, holding dumbbells
at shoulder level, palms facing eachother. Bend your
knees to lower yourself until quads are parallel with the
floor. Then push through your heels, standing up as you
raise the dumbbells above your head. Return to bent
knee position. Keep your heels on the ground thoughout
the entire movement.
Sets and Reps: 2 to 4 sets of 10-15 reps. Start easy and
work your way up.
1
3
2
squat to shoulder press
NaturalMuscle
Muscle
Natural
May200839
200839
May
2
3
4
1
In this circuit you’ll perform
four exercises back to back
with resting.
Sets and Reps: 3 sets of 10
reps per movement, for a total
of 40 reps per set! Rest two to
three minutes between sets.
Start easy and work your way
up.
1
four
way
shoulder
raise
curcuit
7
8
5
6
40
Can you build an impressive chest
Q: I am trying to build up my chest, but I can’t stand
doing bench presses because they hurt my shoulders.
Can I build an impressive chest without benching?
A
: For most weight trainers, it seems like the
bench press is the core exercise in their chest
routine. Why is this?! Why is an exercise
that stresses the shoulders and the triceps
(the assisting muscles) more than the chest
such a popular movement? There are two possible explanations for this strange phenomenon. First, the bench
press is a big ego exercise. Often, the first question asked
to someone who trains regularly is, “how much can you
bench?” This attitude practically ingrained the thought
that you must include the bench press into your routine.
Second, it seems like all of the old training articles you
read include the bench press. These articles preach that you can
get more out of the bench press than other chest exercises because it is a compound movement, therefore allowing you to
use more weight than other chest exercises. The flaw in this
reasoning is the chest is the strongest muscle in the movement,
yet it gets the least amount of direct stress in the course of the
movement.
ALTERNATIVES TO THE BENCH PRESS
My method of training a body part is to isolate and put as much
stress on that muscle as possible. When training chest, try to
pick movements that strictly work the chest muscle fibers. It
is not to your advantage to pick exercises that stress the delts
and triceps; you can train those groups by themselves on a
different day. Keep in mind, however, there is no way to completely isolate any muscle group without using some assisting
muscles. The key is to pick those exercises that put the most
amount of stress on the area of the muscle you need to work
the most.
It has been my experience from training hundreds of bodybuilders that most trainees lack upper chest development. I think
this is primarily due to the fact that most trainees have emphasized the bench press
in their chest routine. The bench press does little to stimulate the upper pec area.
The bench press is known primarily as a middle chest builder. This, most likely, is
the reason I see so many trainees with good middle chest development, but having to
play catch up in their upper chest development. Therefore, the emphasis in the chest
routine that I recommend is on the upper chest. Not only does building a strong upper chest look impressive, but it tends to show off your middle chest development as
well. I would also go as far as saying that the weight of a massive upper chest will
push the pecs down so that you achieve the look of a hanging lower chest.
EXERCISES TO BUILD AN IMPRESSIVE CHEST
There are literally hundreds of different exercises and variations of exercises for the
chest. The exercises that I recommend are not meant for every single bodybuilder.
42
These are merely exercises that I have had a lot of
success with over the years. Remember, everybody’s
chest has different strong points and weak points. You
may need to adapt my routine to what your weaknesses might be.
CABLE-CROSSOVER
I usually start with the cable-crossover because it is
a great way to pre-exhaust your chest. A pre-exhaust
simply means to get a pump early in your chest routine to properly warm up for your heavier movements.
Also, I think the cable-crossover is the best stretching
exercise to get your chest ready for a grueling workout.
There are several variations of this exercise. Basically,
you have to determine which variation works best for
you. Personally, I like to do a total of four sets of cablecrossovers. The first set is simply to stretch the pecs and
get some blood flowing through your chest. This set is
fairly light and there is no reason to count your reps (do
this set by feel). The next three sets are where I think
some variation is very beneficial. Set two should be
heavier than the first set; however, on this set, step forward slightly and bring the handles from the top and together so that the handles meet at crotch level. This will
stimulate the lower portion of the chest. Once again, on
this set, work the chest until failure - there is no need to
count reps. Next set, step forward and bring the handles
from the top and together so they meet near neck or chin
level for more upper-pec stimulation. Your final set will
be slightly heavier (heaviest of the four), step forward and
bring the handles so they meet in front of your chest. This
will stimulate the middle pec area and also give the entire
chest a good finishing burn.
Here are a few key points to remember when doing cable-crossovers properly. First,
when you bring the handles down to the finishing point in front of your body, cross
them so that your forearms are almost touching. At the point your forearms are
almost touching, squeeze your chest and hold it for a few seconds on every rep.
Finally, make sure you stretch, squeeze, and hold on every rep. By now, your chest
should be pumped and ready to move on with the workout.
SLIGHT INCLINE FLAT BENCH DUMBELLS
For those of you who need an “ego” movement, this is a good one to go heavy on.
This is not a movement you are probably used to seeing people at your gym perform. Simply put a piece of wood, small box, or some 45lb plates under one end
of a flat bench. The plates or piece of wood should be approximately 6 to 8 inches
without
benching?
high. Your goal is to put the flat bench at approximately a 25-30 degree incline. This
is a great movement to build your upper pecs, while still putting some emphasis on
your middle pecs. The primary difference between this movement and a flat bench
movement without an incline is this movement puts more emphasis on your upper
chest. Another advantage to this movement is that it is performed with dumbbells as
opposed to a barbell. The dumbbells will allow you to squeeze your chest at the top
of the movement and really stretch your chest at the bottom of the movement.
I usually do four sets on this exercise and only count my reps on the first set. The
first set is primarily a warm-up set. Use a weight that you can get 10-12 reps. The
next set, go up approximately 15lbs. per dumbbell and get as many as you can until
you can no longer perform the movement without a spot. The third set should be
done exactly like the second set, once again going up 15lbs. per dumbbell. On your
final set, use a weight that is the heaviest weight that you can successfully perform
for four reps on your own. Use a spotter to get two more reps if possible on this
final set.
INCLINE DUMBBELL PRESS
This exercise differs from the slight incline dumbbell press in that the angle or incline you are pressing from is at 45-degrees. This angle will stimulate more of the
upper chest and take most, if not all, of the emphasis off of the middle chest.
Most standard incline benches are at a 45-degree angle when they are in their lowest possible position. If you are unsure of the exact angle, simply put the top of the
bench at a 90-degree angle and drop the bench to half of that.
This movement is a fairly simple one to perfect; however, there are some details to
note. First, it is important to keep your butt on the bench throughout the entire movement. If you cannot keep from pushing off with your feet, raise your feet up and this
will ensure that your butt stays on the bench. Usually, it is easy to just prop your feet
up on the dumbbell rack while you are performing your set. Also, it is important to
stretch your pecs at the bottom of this movement. Go down as far as you possibly
can, while still keeping your butt firmly in the bench. Finally, remember to go slow
and control the dumbbells from start to finish.
I usually do four sets of this exercise; however, I do not increase the increments of
the dumbbells as heavy each set. The first set is a warm-up set, usually performed
with a weight I can get 10-12 reps. I then go up about ten pounds and perform this
set until I can’t get any more reps. (Notice I do not count my reps). Next set, I go up
about another ten pounds and perform this set the same way I performed the second
set. Finally, on my last set, I will go up about five pounds and get as many as I can
with a spot.
EXERCISES TO ADD VARIATION
Doing the same chest routine, every chest workout tends to get boring. Not to mention, your chest will begin to adapt and not respond, unless you add some variation
to your routine. Therefore, I try to finish my chest routine with a different exercise
every workout. You may want to use your favorite chest exercise or use one of my
suggestions. Here are some of my favorite exercises you may want to try to add
some variation to your routine:
INCLINE DUMBBELL FLIES
The incline dumbbell fly is one of the best exercises to develop an impressive upper
inner chest. As with every exercise, form is extremely important on incline flies.
Use an incline bench set at a 45-degree angle, the same way you used it for incline
dumbbell presses. Instead of pressing the dumbbells on this exercise, you will be
doing a movement similar to the one you did on the cable- crossover. Picture the
trunk of a tree lying vertically on your body while you are doing this movement.
Use a fairly light dumbbell and pretend you are hugging the tree trunk as you raise
the dumbbells. Keep your elbows bent as you move the dumbbells down and back
until you feel maximum stretch. At the top of the movement, pause and squeeze your
pecs. Try doing three sets of this exercise, using a weight heavy enough that you do
not lose proper form.
CROSS-BENCH DUMBBELL PULLOVERS
If you are looking for more mass in your upper chest, then this is a great exercise for
you. Since this exercise isn’t a pure chest exercise, I do not recommend it as one of
the core chest exercises in my routine. Remember, I prefer those movements that put
as much stress primarily on the pecs as possible.
On this exercise, simply lie across a flat bench with your shoulder blades touching
the bench and your head off the end of the bench. Now, lower a weight you can
handle for about 8 - 10 reps behind your head towards the ground. Lower your hips
to the ground and then allow your hips to come up as the dumbbell is brought back
to the starting position. Try to get a good stretch at the bottom to emphasize more of
the chest then the rib cage or triceps. Try doing three sets of this exercise and don’t
be afraid to use some heavy poundage.
FLAT BENCH SMITH MACHINE PRESS TO THE NECK
I know most of you will say, “I thought you hated the bench press.” Well, this variation of the bench press is so far from the traditional bench press that I don’t even like
to call it a bench press at all. This exercise may be one of the best for developing an
impressive upper chest if you perform it correctly.
The best way to perform this exercise is on a Smith Press. However if your gym
does not have one, it is not necessary. Position a flat bench under the Smith Press
so that the bar, when lowered, hits the middle of your neck. This positioning is the
most important part of the movement. Because of the position of the bar, you will
not be able to do as much weight as you are accustomed to doing on the traditional
bench press.
Try to do three sets, progressively moving up in weight each set. One point to keep
in mind when performing this exercise is hand position. Use a fairly wide grip on
the bar (slightly wider than normal bench presses). Now, instead of grasping the
bar traditionally, position your hands so that your thumbs are actually facing each
other, touching the bar. The bar should feel like it is supported on the palms of your
hands.
resistance
training
W
hether you go to the gym and use
free weights or the nautilus equipment resistance training is the best way
to strengthen your muscle and improve
their firmness but it also is key in burning
calories and ultimately fat faster.
•
The Close Grip Vest is the only vest
that is designed with circular insert pockets, for the purpose of inserting universal
weights, that are found in all gyms, and
can be sold in any sporting good store.
• The vest is easy to put on. Its light
weight material allows it to breath. It is
durable and can be machine washed.
• The vest can be worn during any activity or work out, this including
walking (the fastest growing cardio vascular activity), yoga, weight training etc.
• This vest enhances the burning of calories and fast, because of the added
resistance to ones work out, it increases and improves all goals and end
results.
• It fits close to the body for comfort and support making workouts with
resistance easier.
• It has a sleek and complimenting look that promotes the body posture.
• Extension pieces have been designed to fit larger sizes.
• Pricing of The Close Grip Vest will set new standards, it competes with
all the other vests in the market place and excels in its durability, comfort,
aesthetic look and design.
• Most importantly it is priced competitively when benchmarked against
other vests, and it stands above all its competition on what you get in an
overall product for its price.
44
pz’s perspective
photo by Billy the Kid
giving green
a whole new meaning
by: Pz
T
he color green: the color that best represents
life. Green has been singled out and given an expanded meaning. No longer is it just the color that
sits between yellow and blue on the spectrum. No
longer do we merely associate it with money. Green has
gone beyond those meanings. It represents a movement,
a mindset, an attitude one has toward the earth.
We recently celebrated Earth Day: one whole day
of recognition for our beloved planet.
The scientists and experts don’t agree on everything. Often they have their own selfish or slanted
agenda. No matter, there is one undeniable given—our
way of living is harmful to the planet. We won’t have
a society if we destroy the environment. We’re headed
in that direction. Human beings need to change their
thinking, their attitudes, and most of all their behavior.
We aren’t meant to dominate our surroundings but
to live in harmony among them. We aren’t
meant to take, take, take, but to take what
we need.
What you do makes a difference, and you have to decide what
kind of difference you want to make.
Earth Day can’t be thought of only
on one day. It has to be in our minds
and in our hearts everyday. Expanding the meaning of green is a symbolic way of putting the plight of
planet Earth in the forefront of our
thinking. Have you gone green?
What does Green mean to you?
Pz’s Pointers to
creating a Green
mindset. . .
Seeing the planet
in a more personal
way—When you
walk out the door of
your house, condo,
apartment, trailer,
cabin or whatever
dwelling you happen to
46
call home, remember you’re stepping into your real
home. The earth is our home—yours and mine-- beyond
a roof and four walls. Try and be conscious of that fact.
Try and see it in a more personal fashion. Try and embrace the idea that the land and the sea and the air and
the sky and all the inhabitants therein represent your
extended family and are your responsibility. You have
a stake in the planet and in its destruction or survival.
That’s a pretty huge deal. That means you matter and
how you conduct your life every single day, as you live
and breathe, matters. Take ownership in the planet. It’s
yours to crush or cradle. It’s your choices that come together with those of every other human being that make
up the total earth consciousness. It’s time to elevate that
consciousness and take it to a whole other level.
not change or revamp their policies until the public
shows a need or changes their practices. The consumer
has the power. That means you.
Paper or Plastic? How about neither, please?—The
famous first words out of every cashier’s mouth,
yes? Reusable Earth totes are slowly popping
up everywhere.
Julia Roberts says she carries a bunch of
earth-friendly totes in her trunk at all times.
That way she’s always prepared and doesn’t
have to opt for the lose-lose option between
paper and plastic when bagging her groceries. The actress, and mother of three, was
inspired to go green by her children. Using
the totes is something easy she can do that
helps. If you buy a lot at one outing you
will need a bunch like Julia. Initially, they
may be a small investment on your
part. They are not free. They also
serve multiple purposes other than shopping. It’s a
smart way for companies to advertise their
logo and play a role
in the solution for
change. You can even
buy them customized
with your own personal
logo. In the long run they
will pay for themselves
many times over. Stores will
ish, and egoistic. They don’t live one with the world
rather feel the world revolves around them and is there
to serve their wants and whims. Human beings are a
greedy lot. More is always better and we have fostered
a sense of entitlement where we don’t have respect for
the planet that provides us with such wonderful bounty
and beauty. Adapting a Green mindset is adapting a
certain philosophy on life, a certain kind of respect
that one might have for the very source of things that
we take for granted.
Vitamin and health food companies ahead of the
learning curve—The company where I purchase vitamins has had a wide array of organic vitamins, juices and
green products available for some time. Their packaging
materials—those peanuts that surround and protect your
order-- may look like Styrofoam but they’re not. Instead
of using the typical, bad enviro-culprit, the packing
peanuts are made from potatoes, rice and other natural
foods that dissolve on contact with water. Many other
companies in the industry are following suit and offering
green alternatives to many of the products we regularly
use. Everything from household cleansers, to soaps, to
shower filters, to corn-base water bottles—great products exist to help all of us reduce our carbon footprint
and assist Mother Nature at every turn.
Arrogance, Greed and Entitlement—There is certainly
enough on this planet for everyone’s needs, but not for
everyone’s greed. Human beings can be arrogant, self-
“Out of all those millions and millions of
planets floating around there in space, this
is our planet, this is our little one, so we just
got to be aware of it and take care of it.”
~Paul McCartney
Little by little—The state the planet is in at the moment
is overwhelming. The damage has been done little by
little over the course of time and little by little is how
we’re going to have to fix it. We have to do what we
can the best we can. We can’t look at the big corporations and big government for the answers. We have to
look within. Small changes can have a big impact. The
planet is in desperate need of our help. We can be the
one who spreads awareness and takes action. We can
turn this around and transform the world.
It’s a Global issue—Not only America, but nations
world-wide have helped to create the problems we now
face. There’s plenty of blame to go around. There are
plenty of mistakes and mishaps that continue. In the
real planet Earth there are no boundaries. Everything
is connected to everything. Across the world, in Delphi,
the Chief Minister expressed her concern for degrading
environmental conditions and the vanishing sparrows.
Her garden has over 80 different kinds of birds but
she hasn’t seen a single sparrow in a long, long time.
Where, she wonders, have they gone? (Maybe they are
somewhere hanging out with our disappearing bees.)
And think about the upcoming Olympics in China. The
IOC awarded the Games to a country with long-standing
human rights violations, questionable trade practices,
and a place where athletes can’t breathe. IOC President
Jacques Rogge said the pollution in Beijing will not endanger the health of the athletes although their Olympic
performance might suffer. (Can you believe?) Some
athletes are considering dropping out of certain events,
others will wear masks to ward off bad air, and some
will delay arriving until the last possible minute. The
horrific air quality problems along with China’s other
pressing political issues are a reality. The Olympics
will go on. Hopefully the athletes will compete and not
be adversely affected. Maybe placing the spotlight on
such a system is the best way to destroy it. We’ll have
to wait and see.
Cons and scammers capitalizing on green—Be aware
and be prepared. Pay close attention. There is a ton of
money to be made on the green movement—and we’re
only getting started. As time goes on more and more
people will be using the label Green to endorse or
describe their product like we once used low-carb or
non-fat. Some folks will have legitimate products and
services; some will be selling snake oil and envirogobbledygook. Some alarmists will attempt to capitalize
on your fears or lack of knowledge. Some politicians
and businessmen will have agendas that have nothing
to do with saving the planet, but more with lining their
pockets. Some of this has already begun. Become an
informed consumer and involved citizen. This is the
year to flex your activist muscle and stretch your brain
power.
The fitness industry is getting with the program-Many clubs are making strides to go in the direction
of green. Ideas are being shared relating to environmentally-friendly policies and practices. That could
mean anything as simple as installing low-energy light
bulbs or recycling, to major additions like adding new
energy efficient treadmills, to renovations that save on
electricity bills and water usage. As a member of the
club and of the larger human race, you can speak up
and make your green wishes known to the owners and
managers where you train. The club of the future will
have green thinking at the forefront. Established clubs
can and should still do their part. New clubs will have
the advantage of all the knowledge going in and can
plan, design and execute a facility looking through a
different set of green lenses.
So, you want to go green but don’t know how. What do
you do? How can you take part? First, the fact you’re
thinking in such terms is uplifting and a positive step.
To be honest, it’s on a scale so huge that it’s mind-boggling. We’ve managed to do so many things on so many
fronts in such an irresponsible, reckless manner for so
long is why we’re in this mess. The good news is we
know better now and knowing better gives us no excuse
NOT to do better. Start on a small scale. Do small things
you will repeat over and over and practices that will
become givens--part of your new way of life. I call them
G-givens. Recycling is a must and the place to begin.
You may think recycling is being done everywhere by
everyone. It’s not and there is still much in the way of
participation to achieve. Make it a family affair. Live
by example at home, at work, at play. Share what you
know with others. Become educated and informed on
the facts. Awareness holds the key. Don’t think it’s a
left wing wacko conspiracy and a bunch of hogwash.
It’s here and it’s real.
The time is now—All we have is now. All we have is
this home we call Earth. It’s ours and, at this time, it’s
the only one we’ve got. We can’t move to Mars or Jupiter or another galaxy. We can’t trade it in for another
model. The damage already done is done. Some of it can
be undone, some even reversed. Some of it can’t. We
need to begin right where we are. We can make better
decisions and implement better laws NOW to prevent
adding more insult to the injury. Earth is not designed
to be abused like we’ve abused it. She can only take so
much. We have not passed the point of no return. Not
yet, but stop, look, and listen. We’re approaching it.
She’s giving us all the clues in a loud, audible tone. If
we remain unaltered on our present course, eventually
she will cry uncle in a whimper too low to hear. There
will be no boom, no sonic sound. It will sneak up on
us and appear like any other day and there won’t be
anything left to do.
Pz is the author of Club Shattered. As a motivational writer and personal power coach, Pz specializes
in the area of relationships and the human condition.
Contact Pz with ideas, questions, or feedback:
pzpower@aol.com
Visit her website www.pzpower.com
A few big facts to fathom . . .
• A full tub requires about 70 gallons of water while
a five-minute shower uses 10-25.
• Turning off the faucet while brushing your teeth
(morning and night) can save up to 8 gallons of water per day which equals 240 gallons per month.
• Americans use 50 million tons of paper annually
which means we consume more than 850 million
trees.
• We throw out 85% of the office paper we use.
That equals about 4 million tons each year—enough
to build a 12 ft-high wall of paper from New York to
California.
• Each year 27 million acres of tropical rainforest are
destroyed. That’s an area the size of Ohio and equals
74,000 acres per day . . . 3,000 per hour . . . 50 acres
per minute!
• One gallon of used motor oil can contaminate 1
million gallons of water.
• Every year we make enough plastic to shrink-wrap
Texas.
• The 36 billion aluminum cans land-filled last year
had a scrap value of $600 million. (Some day we
will be mining our landfills for the resources we’ve
buried.)
• Styrofoam is un-recyclable—you can’t make it into
new Styrofoam. Why would you ever buy it?
• The EPA estimates it takes a plastic bag 500 years
to decay in a landfill.
• The average person’s plastic bag legacy will be
4,175 million years.
• The worldwide consumption of plastic bags is over
500 billion—over 1 million per minute.
• For the first time in the history of the world, every
human being is now subjected to contact with dangerous chemicals, from the moment of conception
until death.
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May 200847
A Look at Fat Substitutes
The war on fat in the past decades drove food manufacturers to replace
fat in many food items. One way is to continue providing the creamy texture and quality of fat but not its caloric content by using fat substitutes.
Fat substitutes can be divided
into 3 categories:
Sugar-based fat substitutes: e.g. dextrins, maltodextrins,
modified food starches, cellulose and various gums.
They are the ancestors of fat substitutes, which entered the market in 1960s
and are still the most widely used. They are able to replace fat’s bulkiness and
moistness, but are unable to replace fat’s cooking qualities. While 1 gram of fat
yields 9 kcal, these sugar-based substitutes only yield 1-4 kcal per gram.
Protein-based fat substitutes: Simpless by NutraSweet Company
They are extracted from whey protein concentrate of proteins from egg whites
and milk. First appeared in the market in late 80s, protein-based substitutes yield
4 kcal per gram but are unable to withstand high heat.
Fat-based fat substitutes: Olestra
Olestra cannot be broken down by the body for absorption and therefore passes through the GI unaltered and provides no calories. It produces the mouthfeel
of real fat and can withstand high heat.
Concerns have been raised on its possible side effects and its interaction with
other nutrient absorption. As it cannot be digested, Olestra can cause abdominal
cramps and diarrhea. On the other, Olestra inhibits fat-soluble vitamins (Vit A,
D, E and K) and carotenoids. Manufacturers promised to fortify food products
with the fat-soluble vitamins.
As limited studies have been conducted in children, teens and elderly on the
effect of olestra, it is not recommended for consumption by these populations
until more comprehensive researches have been performed.
Written by Gloria Tsang, RD
Does Counting Sheep Work As A Sleep Aid?
by: Gary M. Miller
“One sheep, two sheep, three sheep……….zzzzzzzzz.” Hey! Did someone
just doze off into that grassy hillside where all those sheep like to spend
their time jumping over fences? It’s true what you’ve heard. Counting sheep
actually works if you want to find a method for falling asleep! This is due to
a simple fact about concentration and relaxation. The mind tends to become
focused and relaxed over an extended period of concentration and counting
sheep tends to make
a person concentrate and relax at the same time.
Sleeplessness is a problem that a lot of
people face when they have to finish something important or when
something is bothering them. People
who face difficulty concentrating or
who experience memory lapses,
energy loss, fatigue, lethargy
or emotional instability, need
to learn to focus their minds.
Simple techniques like focusing
the mind on something completely
different can actually have a positive
effect on a person’s ability to relax. Without this practice, problems like
sleeplessness can affect people’s work performance or driving ability. Serious
consequences like driving and workplace accidents can also occur due to
severe lack of sleep. Counting sheep is actually a form of meditation that has
been popularized over the centuries.
48
Heart Medication Use Skyrockets in
Young Adults
as Disease Mongering Continues
“We were pretty surprised by the rap(NaturalNews) The use of medications
id increase in a short time frame in this
for heart disease-related conditions is
growing far faster among young adults age group,” said Medco’s chief medical
than among any other age group, ac- officer, Robert Epstein.
Epstein attributed the growth, in part,
cording to a study by Medco Health Solutions, Inc., a for-profit company that to the “epidemic of overweight and
obesity in this country,” and people’s
operates a large mail order pharmacy.
increasing comfort with the concept of
The
study
taking prescriplooked at changtion medications.
es in medication
“The
‘good
use among varinews’ part of the
ous age groups
story is that prebetween
the
vention is really
years of 2001
important,” Epand 2006. Medstein said. “It’s
co’s
primary
not bad that peosource of inforple get these probmation was a
lems controlled
sample database
at a younger age
containing inbecause it will reformation on 2.5
duce the lifelong
million of the 60
complications.”
million patients
But he emphawhose benefits
sized that drugs
the
company
Between the years of 2001 and 2006, are not enough,
manages.
among those aged 20 to 44,
and that adjustAmong
those
ments to lifestyle
aged 20 to 44, use
use of cholesterol medications
and diet are a
of cholesterol medincreased by 68 percent.
critical part of imications increased
proving cardiovascular health.
by 68 percent, from 2.5 million to 4.2
Medications for conditions related to
million. This increase was 37 percent
heart disease are usually taken for life.
higher than the increase in those aged
This means that as people start taking
45 to 64, and 31 percent higher than the
the drugs sooner, the profits for pharmaincrease in those 65 and older.
Use of blood pressure medication in- ceutical companies increase.
“It’s another signal that we have an
creased by 21 percent among those aged
issue in this country that we have to
20 to 44, from 7 million to 8.5 million.
This growth was 52 percent higher than get our arms around sooner rather than
the growth in the 45 to 64 age group, later, because we are destining these
young people to lifelong therapy,” Epand more than 100 percent greater than
stein said.
the growth in those 65 and older.
Barley: An Ancient Super Food Rediscovered
Barley in the most energy-efficient food available in nature, having major implications for those who are concerned with maximizing longevity,
avoiding disease, increasing athletic performance, and fighting obesity.
Barley is much more than a supplement found at your local health food
store, it is a complete food which has been converted into a super food
through an all-natural process, making
it so powerful and
functional that it can be used to nourish those who are struck by famine.
Actually, the United Nations uses it as
a relief food for those in famine-stricken
countries because of its ability to support
human life better than any other single
food.
welcome
to my world
Interview and photos by: Dr. “Coach” Atherton
O
STATS
Born:
Marital Status:
Children:
Education:
Age:
Height:
Weight:
Baton Rouge, Louisiana
Engaged to Todd
Daughter, Brooke, 14
B.A. in Exercise Physiology
30
5’8”
130
ver the years, I have been honored to meet and share
the stories of fitness’ finest. Without exception the MY
WORLD athletes have been talented, motivated (maybe
even driven), beautiful and obviously, I thought their narratives
merited chronicling in both prose and photography. This month’s
athlete is easily at the top of Coach A’s most admired, not because
she is an amazing athlete, which she is! Not because she is stunning, which she is! Not even because she has won everything,
which she has! But because she belongs to a special group of
individuals that God has uniquely challenged in His school of
self-discovery to grow! I admire her because she didn’t quit and
she is GRATEFUL! Her indomitable character is being forged
in an ego melting marathon that crushes most to demand “Why
me?” It has been my experience that God never waste His efforts; but tailors circumstances and situations to melt us, not
to defeat us, but rather to teach and mold us to His character
and image.
For many years, as a coach, I knew of Katie and her athletic
prowess and naturally, I wanted to meet her. So, I sent her an
email and asked to shoot with me in Hollywood. From that day
on, I am a fan! She invited me to shoot her camp and during
those days I really found out what made Katie tick, and I wanted
to share my observations. Today, when I think of Katie, I think
of the person, not the athlete, and I smile, inwardly and even
outwardly, and if you read on, you will smile also. This brave
and determined woman was forged in fires of adversity. With
great respect and admiration, I want to tell you a little her story.
And incidently, if any of the readers are going thru similar
related “fires,” please let Katie’s story touch your heart to be
a source of encouragement and hope to you as it is to me. My
Name is Coach A, Welcome to MY WORLD!
KATIE UTER
50
What do you consider your greatest triumph(s)
Being a single mother and balancing a successful career
with doing what I love, fitness.
Where did you find your determination that I
have always seen in you?
It is a combination of things: First of all, I had very
supportive parents and family. They encouraged us to
play sports. My mother ran marathons and was a very
healthy person. She taught me a lot about determination. Second, I believe I am a very competitive by
nature. I love competition and have never been afraid
of it. I have always been pretty self-motivated when
it comes to sports. Finally, support is a big element
- I surround myself with positive people of the same
competitive nature: my siblings, my teammates, and
my fiancée, Todd - they all give me positive support!
And, of course, Brooke, my daughter: She more than
anyone keeps me determined to do it right! I truly
want to be a good role model for her.
W hy d o yo u a d m i re yo u r d a u g h t e r ?
My daughter has been my primary motivation in
life. She was diagnosed with cerebral palsy at 8
months of age and our lives changed. Brooke faces
so many challenges, yet has unbelievable patience
and determination. Most of all she has so much love
and energy for those around her. I have always been
a high-energy person with a very short fuse. Patience
has never been a virtue of mine. Brooke has taught me
what determination really means and has gifted me with
greater patience. I know these attributes have made me
a better athlete and definitely a better coach. I try to be
a good role model, and believe I do inspire her through
my own efforts; but honestly, it is really Brooke who
aspires me to be more like her!
Tell me what drives you when you are down, alone
in the pits and there is no place to look, but up?
Being a single mom was difficult at times. Fitness
competition and my training were definitely my release.
Being fit and healthy is my foundation for handling such
a heavy stress load all the time. I really don’t know
where I would be right now without the mental focus
of fitness competition. It was often my saving grace at
the end of some of those tough long days as a working
single mom in college. Yet, as challenging as it has been
through the years, I feel very blessed.
Brooke is an incredibly special and talented young
lady who has taught me some wonderful life lessons.
She has given me the gift of gratitude. Every day I am
grateful for my abilities and try not to take it one single
day for granted. Her years in therapy and treatment have
also led us to many other children and families faced
with various challenges. It is has been both humbling
and inspirational to me. My daughter works so hard to
do a task that would be very simple for you or I, yet she
always has a bright smile on her face, with very little,
to no complaints in her day. Most of us complain about
so much in our day, when we really have so much to
celebrate. Brooke defines happiness and good spirit. She
brings me a lot of joy. She has a spirit and disposition
that captures all those who meet her. I smile many times
a day just thinking about her. There is a very strong bond
between my daughter and I. Brooke has given me true
meaning in life. Admittedly, it is a lot
of work sometimes, but I feel proud
and privileged to have her. Brooke
has been and is my driving force! she
keeps me grounded, and has above
all she has given me HEART!
How did you life story relate
to you knowing that Todd was
the right one for you to marry?
Of course, it would take someone
really special to come into our lives.
As I said before Brooke and I have
a very special bond. It is a unique
situation that takes a lot of understanding. This has made it very hard
and very easy in dating. Brooke and
I come as a package. I always knew
I would know right away if someone
could handle us or not. It was never
a question with Todd. He has been
wonderful from the very beginning
and has always wanted nothing more
than to make both of us happier.
Todd has been a great source of joy
in our life.
What last word of encoura g e m e n t c a n yo u o f f e r ?
I want to encourage everyone, no
matter where they are in life, physically or mentally, to begin today
living your best life possible! Be
grateful for what you do have, focus on the positive, and enjoy life.
From there you can only move up
and forward to a better you and a
better life.
What do you consider your
greatest life-lesson learned?
Humility, patience and determination: these attributes are directly
related to my daughter Brooke. We
have a lot to learn from special needs
people. My daughter is such an
amazing young lady with an amazing attitude about life. She works
harder than anyone I know and never gives up! If there
was ever a time I felt like giving up, and I have those
moments) I thought of her and had no excuses. My family, close friends, Brooke, and Todd have helped through
the hard times and the great times. I am very blessed
with wonderful, loving people in my life!
What is your latest ambition?
Katie Uter’s Fitness Explosion Camps- my latest venture and long-time goal! See www.katieuterfitness.
com and www.katieuter.net for more information
What do you do for a living?
Vice-President of SB Wellness Group (a corporate
wellness company) based in Baton Rouge, LA www.
SBWellness.com
Who, apart from your daughter, has influenced
you the most?
My mother - she was an avid runner, ran marathons.
She is such a strong person - inside and out. She was
and still is quite a motivation! My grandfather-to me he
was the perfect man
Sum up your philosophy of fitness athletes in
one sentence?
Fitness athletes are beautiful and tough inside and out,
with a strong determination to be the best possible version of themselves.
To contact Coach A for fitness coaching or photography:
Email: ateamx@patriot.net Phone: 703 450-1658
PHOTOGRAPHIC PORTFOLIOS:DIGITAL: http://
www.onemodelplace.com/jwathertonphotography
Natural Muscle
May 200851
PRISTINE PROTEIN®:
Nitric Oxide Boosters
O
ne of the latest categories of dietary
supplements for athletes is nitric
oxide boosters. In short, the concept
is that nitric oxide helps regulate and
direct muscle physiology by stimulating
vasodilatation, which results in increased
blood flow to working muscles. In turn,
this leads to increased oxygen transport,
delivery of nutrients to skeletal muscle,
a reduction in blood pressure, helping
to promote the repair of muscle fibers,
and improvements in lactic acid clearance. So how does one boost nitric
oxide levels?
Arginine, A-AKG & A-KIC
The amino acid l-arginine is the answer. The main importance of l-arginine
is considered to be its role as a precursor
(building material) for the synthesis of
nitric oxide.1 Supplemental sources of
l-arginine are thought to augment nitric
oxide production2, with the result being
a measurable increase in blood flow 3
(i.e., vasodilatation). The idea is that the
beneficial results of this vasodilatation
for athletes include increased oxygen
transport, delivery of nutrients to skeletal muscle, muscle fiber repair, and
improved endurance.
Thus far, dietary supplement products that are
touted to boost nitric oxide
generally include arginine alpha-ketoglutarate (A-AKG)
and/or arginine-ketoisocaproate (A-KIC) as sources
of l-arginine. Futhermore,
these products are generally
marketed to bodybuilders.
This gives rise to the question, “Do these nitric oxide
products really have any
benefit for bodybuilders?”
Does it work?
Honestly, I don’t know. At least
I haven’t seen any studies conducted
on bodybuilders (or any athletes) using
l-arginine, A-AKG & A-KIC to boost
nitric oxide levels, and promote muscle
repair or endurance. However, the model
52
upon which these products are based
makes metabolic sense. Furthermore,
if it does work then the primary benefit
may turn out to be improved lactic acid
clearance.
Any athlete can tell you that when
lactic acid levels reach a critical level,
muscle failure sets in, cutting your
exercise session short and/or reducing
your performance. Now consider that
increased levels of lactic acid are present
when oxygen delivery and arterial and
venous oxygen contents are low.4 Furthermore, consider that improvements
in nitric oxide metabolism resulted in
improved lactic acid clearance.5 Of
course this makes sense since nitric oxide
improves blood flow, and improve blood
flow brings fresh oxygen to augment
lactic acid clearance. Theoretically a
nitric oxide boosting supplement may
help to do just that. As any athlete will
acknowledge, an improvement in lactic
acid clearance means an improvement
in endurance.
AKG & KIC
In any case, AKG and KIC each
have benefits independent of l-arginine
and nitric oxide boosting. For
example, in animal research
AKG has been shown to
significantly improve endurance.6 Also, human research
has shown that KIC has
nitrogen sparing effects 7,
helping to inhibit the breakdown of muscle protein. 8
9
This anti-catabolic effect
may mean that less muscle
tissue is damaged, allowing
for a longer exercise session and quicker recovery.
Furthermore, research has also
indicated that AKG decreases lactic acid
in cell mitochondria by increasing levels
of oxygen uptake.10
Conclusion
Although the nitric oxide promoting
effects of A-AKG & A-KIC supplements
require research to firmly verify their
Because protein is the single most
important performance, appearance
and lean muscle enhancing nutrient, a
significant amount of research went
into isolating a protein superior to
those already on the market. Pushing
the envelope of technology, VPX
engineered a protein called PRISTINE PROTEIN® – the highest
biological value, fat and carbohydrate-free, pure whey protein isolate.
PRISTINE PROTEIN’S® ceramic
filtered processing yields increased
protein microfractions and Di, Tri
and Quadrapeptide Isolates and
other microfractions such as, CCK
that help curb appetite. PRISTINE
PROTEIN® features the world’s
most exciting flavor innovations.
Let the Power of “P” transform your
body. For more information on this
new protein supplement, visit www.
vpx1.com.
benefits, there is great potential for bodybuilders and endurance athletes. That
potential includes increased blood flow,
increased oxygen transport, delivery of
nutrients to skeletal muscle, helping to
generate growth of new muscle fiber, and
improvements in lactic acid clearance.
(Endnotes)
1 Tapiero H, Mathe G, Couvreur P, et
al. I. Arginine. Biomedicine & pharmacotherapy = Biomedecine & pharmacotherapie (France) 2002; 56(9):439-45.
2 Nonami Y. The role of nitric oxide in
cardiac surgery. Surgery today (JAPAN)
1997; 27(7):583-92.
3 Cheng JW, Baldwin SN, Balwin SN.
L-arginine in the management of cardiovascular diseases. Annals of pharmacotherapy 2001; 35(6):755-64.
4 Chiang BB, Stevens K, Etoch SW, et
al. Blood lactic acid levels after artificial
heart implantation. ASAIO journal 2001;
47 (6):683-5.
5 Matejovic M, Radermacher P, Tugtekin
I, et al. Effects of selective iNOS inhibition on gut and liver O2-exchange and
energy metabolism during hyperdynamic
porcine endotoxemia. Shock 2001;
16(3):203-10.
6 Kurhaliuk NM. [The effect of so-
dium alpha-ketoglutarate on the physical
load endurance of rats with different
resistances to hypoxia] Vplyv al’faketohlutaratu natriiu na vytryvalist’ do
fizychnoho navantazhennia u shchuriv
z riznoiu rezystentnist’ do hipoksii.
Fiziolohichnyi zhurnal (UKRAINE)
2000; 46(4):88-95.
7 Sapir DG, Stewart PM, Walser M,
et al. Effects of alpha-ketoisocaproate
and of leucine on nitrogen metabolism
in postoperative patients. Lancet 1983;
1(8332):1010-4.
8 Francois G, Calderon A, Rose F, et al.
[Inhibition of postoperative muscular
proteolysis by sodium alpha-ketoisocaproate: does a dose-effect relation exist?]
Inhibition de la proteolyse musculaire
postoperatoire par l’alphacetoisocaproate
de sodium: existe-t-il une relation doseeffet? Ann Fr Anesth Reanim (FRANCE)
1985; 4(4):351-4.
9 Stewart PM, Walser M, Drachman
DB. Branched-chain ketoacids reduce
muscle protein degradation in Duchenne
muscular dystrophy. Muscle Nerve 1982;
5(3):197-201.
10 Penney DG, Cascarano J. Effects
of glucose and tricarboxylic acid-cycle
metabolites on metabolism and physiological performance. Biochem J 1970;
118:221-227.
54
Natural Muscle
May 200855
A Guide For Ensuring
Maximum Results
In The Gym
Through
The Proper
Joint Care
JOINT HEALTH
Taking Care Of Your
Anybody who has been in the iron game for a while
knows the importance that joints have in ones ability
to keep training hard. If joints are not operating at
their peak, the ability to lift heavy weights and perform
certain exercises becomes limited. For instance, for
an exercise like the bench press you need healthy
shoulders, elbows and wrists. If any of these becomes badly damaged, then there goes your ability
to bench press as well as the quality of your upper
body workouts.
Why do joint injuries occur?
For us iron warriors there can be several causes for a joint injury. That’s the bad
news. The good news however, is that for the most part, we can avoid these by using
the right training, nutrition, supplementation and rest/recovery tactics.
1) Excessive use of weight on an exercise coupled with bad lifting technique.
In my personal opinion, this is one of the main reasons why so many bodybuilders and
fitness enthusiasts end up with injured joints. Consistently using heavy weights and
bad form invariably lead to bursitis, which is the inflammation of the bursae; small
fluid filled sacks whose job is to reduce friction in the joint. Elbows and shoulders are
often afflicted by this condition so all of you bench press kings please pay attention
to this, as it is hard to bench with bad shoulders and elbows. Bad lifting technique
too also causes tears on the tendons which can lead to tendonitis. Assuming that the
lifting technique is really horrible and there is way too much weight being used as
well, then this can lead to total misalignment of the joint as well.
By Hugo Rivera,CFT, BSCE
Photo by Lena Rivera
2) Muscle strength that increases too quickly. Certain supplements, like creatine
and nitric oxide boosters for instance, can cause our muscle strength to skyrocket.
While that is a great thing, in these cases, it is of utmost importance that we slowly
control the rate at which we add weight to the exercises. Even if more weight can be
put on the bar, it is best to oft for doing more repetitions instead. The reason for this
is because muscle strength increases much quicker than joint strength. So increasing
the training load too soon can easily lead to a joint injury even if the form practiced
is impeccable and if the muscles can easily handle the load. This is a situation that
is also very often encountered by teenagers as teens’ muscle strength quickly rises
due to all the anabolic hormones been produced by the body at that age. Trust me
when I say, I am well familiarized with this cause for joint injuries.
3) Lack of proper nutrition. Joints, just
like muscles, require nutrition and rest.
Lack of the right nutrients diminishes
the body’s ability to adapt to stress. As a
result, if one continues to train with poor
nutrition micro tears can start occurring
in the tendons as well as a deterioration
of the cartilage in the joint, which will
lead to more wear and tear of the joint
than normal. Chronically low levels of
nutrients coupled with hard training will
then invariably lead to conditions like
osteoarthritis (the more common form
of arthritis encountered by weight lifters caused by cartilage becoming rough
and thus causing more friction at the
joint) and tendonitis, which we briefly
discussed above, and is the inflammation
of tendons due to accumulated trauma.
4) Lack of proper rest/recovery:
Consistently overtraining, lack of periodization (meaning that you always
train heavy), and lack of sleep all lead to
joint problems. Too much training and/
or consistently training at 6 repetitions
or less will cause too much trauma in the
joint that will accumulate over time and
result in either osteoarthritis, bursitis,
tendonitis or even a full tear. Keep in
mind that if the body cannot recover
completely, some of the trauma caused
at each training session will remain and
over time accumulate. Periodization
of training and full body part recovery
is essential to preventing this micro
trauma from accumulating. Also, lack
of sufficient sleep will result in poor
recovery as it is during sleep that the
body produces all anabolic hormones
that will be delivering the nutrients to
the right places for full recovery. So
sleep deprivation leads to depressed
hormonal production which at the end
of the day, affects your recovery.
Now that we know the common
causes of joint problems, here are
some guidelines on what you can do
to prevent them:
Training Guidelines
• Use The Right Training Routine: a
well periodized routine that alternates
between periods of higher volume/higher
repetition (10-15 reps) work with periods
of lower repetition/heavier weights (5-8
reps) will work best. Active recovery
phases where training volume is dramatically reduced should also be incorporated. The training routine should not be
more than 60 minutes long and frequency
of body part training will depend upon
individual recovery. Generally, teens
and those in their twenties can train a
bodypart every 48-72 hours (so twice a
week). Thirty year olds and those in their
fourties benefit more from once every
five days. Fifty year old and older, once
every seven days.
• Use Proper Warm-Ups: warming up
is extremely important, and it becomes
more important as we age. While in my
opinion, we only need to thoroughly
warm up for the first exercise of a body
part, not doing so puts you at the risk
for injury. To properly warm up, if you
know you will be doing 225-lbs on the
incline bench for 10 repetitions, the first
set I would just do 135-lbs for ten controlled slow repetitions. Then I would
increase the weight to 185 for ten reps
and only after that second set I would
go up to 225-lbs and that would be my
first work set. However, if working out
on a cold climate, besides wearing warm
clothing, I may ride a stationary bike
first for 6-10 minutes, not in search of
aerobic conditioning but with the goal
of increasing my core body temperature.
Advice For Teens On The Importance Of Joint Health
F
or those of you starting out in your teens
just like I did, please
start following the advice presented in this article. While it does not
seem important, any joint
injuries at that age will
remain with you for the
rest of your life and any
little thing that you do will
aggravate them as you get older. In addition, because your strength will
increase at an incredible accelerated rate at this age, be sure to increase
repetitions before deciding to increase the weight on an exercise in order
to protect your joints. Keep in mind that your muscles will always grow
quicker than your joints.
Only when you can easily perform 15 repetitions for an exercise for all
sets then should you consider slightly increasing the weight. Because your
anabolic hormones are at an all time high, you will achieve great results
anyways.
Alternatively I’ve also used abdominal
training as a way to increase my core
body temperature as well.
• Perform The Right Exercise Techniques With The Proper Weight:
Proper execution of exercise and proper
lifting speed is crucial. The exercise
form should never be sacrificed in the
name of adding weight. Nothing good
has ever come out of that combination.
In addition jerking the weight up and
down not only affects how much the
muscle is actually stimulated (so your
muscle building results will be less)
but puts much of the stress on the joints
leading to unnecessary micro-trauma.
So always choose a weight that allows
for full control of the weight and a lifting speed that is steady and controlled
on the way up and slower on the way
down. Contracting the muscles at the top
position also helps to provide maximum
stimulation without unnecessarily having
to use super heavy weights.
• Ensure Rotator Cuff Health: One
of the most common injuries in weight
training is that of the rotator cuff. The
reason for this is that as the shoulder
muscle gets stronger, the rotator cuff
gets weaker unless you train it directly
with 3 sets of 15-20 repetitions of rotator
cuff exercises. Some external rotations
at the end of your chest or back workout
will do the trick.
Nutrition Guidelines
• Having The Right Diet With Sufficient Amounts of EFAs: A balanced
diet made up of 40-50% complex carbs,
40-30% lean proteins and 20% good
fats with multiple small meals spaced
out 2-3 hours throughout the day will
prevent poor recovery due to lack of
good nutrients. Of utmost importance is
not to disregard the intake of good fats,
emphasizing the fish and flax oils which
are high on the Omega 3 essential fatty
continued on the next page
56
acids (EFAs). Turns out that these fats play a huge role
in anti-inflammation and also on hormonal production.
Another good way to get these fats is through a serving
of wild atlantic salmon a day or mackerel.
• Sufficient Calories Even When Dieting: Many people
cut their calories too low when embarking on a fat loss
phase. This leads to loss of bone mass and also poor
joint health. Therefore, when dieting, keep in mind
that only a slight caloric deficit is required in order to lose body fat. (in the order of 300 calories
less than one burns every day or so).
Supplementation
Guidelines
• Take Your Multiple Vitamins/Minerals: Many trainees do not realize the
importance of taking these micronutrients. However, these are essential
to insure that your body will operate
at maximum efficiency. Vitamins are
organic compounds (produced by both
animals and vegetables) whose function is
to enhance the actions of proteins that cause
chemical reactions such as muscle building,
fat burning and energy production. Minerals are
inorganic compounds (not produced by either animals
or vegetables). Their main function is to make sure that
your brain receives the correct signals from the body,
balance of fluids, muscular contractions and energy production as well as for the building of muscle and bones.
Therefore, on a very simplistic level, without vitamins
and minerals it is impossible to covert the food that we
eat into hormones, tissues and energy. So as a result,
joint health, amongst many other things, will suffer.
• Take Extra Vitamin C: Some research indicates that
increased consumption of Vitamin C
lowers cortisol (catabolic hormone)
levels and improves joint health
as Vitamin C is required for
connective tissue formation. 2-3
grams of this vitamin split in 1
gram doses at different times of
the day will do the trick.
• Gelatin: Believe it or not, gelatin
is a source of two very important
amino acids that are required for collagen formation: glycine and praline.
Several studies (Adem et. al. Therapiewoche,
1991) have shown gelatin providing improvements by reducing joint pain and improving
cartilage health.
• Glucosamine/Chondroitin Combination: In a
recent review of clinical trials on glucosamine and
chondroitin, researchers from Case Western Reserve
University School of Medicine, in Cleveland, Ohio
found that of 13 studies reviewed, all were classified
as demonstrating positive results. The dosages used in
the studies were 1500mg of glucosamine sulfate and
1200mg of chondroitin sulfate.
• MSM: At the Oregon Health Sciences Center in 1997,
researchers showed that MSM provided relief equal to
For Minor Injuries Use RICE
RICE is an acronym that refers to the following:
• Rest.
This does not refer to laying in bed but instead
stopping to do the activity that created the injury or
at least stopping to do movements that cause pain.
As a matter of fact in my personal experience and
in my conversations with sports medicine doctors if
you can continue training without pain the healing
process will be faster. Keep in mind that the exercise
promoted blood flow helps to deliver valuable nutrients to the damaged areas. The trick is to find exercises or angles of an exercise that allow for execution
without pain. Dumbbell training is a valuable ally
for training with injuries due to the versatility of the
exercises that can be performed with them.
• Ice.
Using ice immediately after the injury is great for
numbing the pain and reducing the swelling of the
injure area. The quicker you apply this ice, the better.
Apply the ice pack for 20 minutes, then remove for
20 minutes. Continue this pattern for as long as you
want for 24-36 hours. For those of you who hate
ice, at the very least attempt to do 20 minutes every
hour for good results.
58
• Compression.
Use an elastic bandage to wrap the injured area with
a layer or two. You can apply the ice pack after the
second layer and then continue the wrapping but make
sure that you don’t wrap yourself so tight that you
cut off circulation. However, make it tight enough to
prevent fluid from accumulating in the injured area.
This is the whole purpose of compression.
• Elevation.
Get the injured area elevated above your torso. While
tricky, this is something that can be done when you
lay at night in bed.
If within 24-36 hours you don’t see any improvements,
and especially, if your condition worsens, please visit
your doctor immediately.
If You Get An Injury That Causes Immediate Bruising
Go To The Doctor Immediately.
Bruising of the area with immediate swelling are signs
of a serious injury; possibly in the form of a tear.
Make sure that you go to the doctor immediately if
this is the case!
a popular non steroidal anti-inflammatory drug. MSM
expert and medical reviewer for the Journal of the
American Medical Association (JAMA), Stanley W.
Jacob, M.D., suggests that MSM actually blocks pain
signals from traveling along a network of C fibers from
the site of damaged tissue to the brain. MSM also appears to reduce inflammation, enhance blood flow, and
reduce painful muscle spasms.
• Essential Fats: As stated on the nutrition tips, if you
do not consume wild atlantic salmon or mackerel, it is
suggested then that you supplement your diet with 1-2
tablespoons of fish oils and/or flaxseed oil in order to get
the very important essential fatty acids that your body
needs. Carlson fish oils and spectrum flaxseed oil are
great products to get these fats from.
Rest/Recovery Guidelines
• Use Periodization And Provide Enough Rest Prior
To Training A Bodypart Again: As mentioned in the
training guidelines, periodization and the right amount
of time before training a body part again are of utmost
importance to joint health and recuperation. Overtraining leads to overuse injuries.
• Get Your 8 Hours Of Sleep Each Night:
Sleep deprivation leads to depressed hormonal production which at the end of the day affects your recovery
and prevents full recuperation from training. So make
sure that you get your ZZZZZs.
What To Do If You Have Done All Of
The Above But Still Get A Joint Injury
Sometimes, injuries still happen even when we do
everything right. Life’s not fair sometimes. Dr. Raul
Rivera (MD), my grandfather and orthopedic surgeon,
taught me that what to do depends entirely upon the
nature of the injury.
Conclusion
I guarantee you that if you follow all of the guidelines
in this article you will greatly minimize your chances
of a joint injury and as a result will have great pain free
workouts for many years to come.
However, if you feel pain every time you hit those
weights, my advice is to try exercises that do not trigger
such pain and that you visit a good doctor who can get
to the cause of the pain and who refers you to a good
physical therapist to start working with you on fixing it.
In this case, it is more crucial than ever that you adhere to
all the guidelines presented here and that you consume
your nutritional supplements on a daily basis.
About The Author
Hugo Rivera is an ISSA Certified Fitness Trainer and
best-selling fitness author of over 8 books on bodybuilding, weight loss and fitness, including “The Body
Sculpting Bible for Men”, “The Body Sculpting Bible for
Women”, “The Hardgainer’s Bodybuilding Handbook”,
and his successful, self published e-book system, “Body
Re-Engineering”. You can visit Hugo Rivera at www.
bodybuilding.about.com, www.HRFit.net, and his new
site www.losefatandgainmuscle.com.
Natural Muscle
May 200859
60
*When combined with increased exercise and a reduced calorie diet. Use only as a dietary supplement. These statements have not been evaluated by the FDA.
Natural
Muscle
May
This product
is not intended
to diagnose,
treat,2008
cure or prevent any disease.
©2008 VITAL PHARMACEUTICALS, INC.

Natural Muscle May 2008

Transcription

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