muscle - Bodybuilding.com

Transcription

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10) It contains NO Beta Alanine and NO Beta Alanine Ethyl Ester!
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!
Natural Muscle April 2008
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.
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*When combined with increased exercise and a low calorie diet. Results are not typical. 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.
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“NatM: SP250/SizeOn Offer”
in the subject will get
• SizeOn™ Increased Strength:
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of each!
- 776% more than Arginine Alphaketoglutarate
† 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. *Standard deviation bars have been omitted for clarity. Differences between groups were statistically significant. *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.
See PlasmaJet™ First,
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Available at health and vitamin stores,
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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.
0(/7'2:1
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Meltdown® by VPX is the most profound scientific fat loss innovation of the decade. Meltdown has a star studded ingredient profile of
newly invented exclusive fat loss compounds designed to burn fat
faster and longer by kicking up a thermogenic storm! And that’s just
the tip of a very large iceberg of fat burning science. Meltdown will
radically increase energy levels, take mental acuity and alertness
into the stratosphere and induce an intense mood-altering euphoric
effect that is going to re-write fat loss biochemistry. Meltdown is
also highly pro-sexual. In fact I’ll guarantee that you have the best
sex you ever experienced shortly after taking Meltdown! However,
we are only here today to talk about fat loss.
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Yohimbine is an alpha-2-antagonist which simply means it exerts its fat loss magic
by blocking the alpha-2 receptors. Blocking action of the alpha-2 receptors is critical
for fat loss because it increases blood flow in adipose tissue and as a result ramps
up internal fat metabolism causing previously stored body fat to be released into the
blood stream and burned as energy. This process is known as Lipolysis. Yohimbine
also works by increasing Norepinephrine (NE) - one of the body’s principal lipolytic
(fat burning) hormones. The challenge is that when NE is released it stimulates both
the alpha and beta receptors. While stimulating the beta receptors causes the desired effect of fat liberation, NE simultaneously also stimulates the alpha-2 receptors
which can have the undesired effect of interfering with the process of body fat being burned as energy. Yohimbine is a really cool substance because it exerts a kind
of self-protective mechanism by blocking the alpha-2 receptors and guarding one
of the body’s key fat burning hormones called Norepinephrine. Simply stated, it is
almost like Yohimbine has a mind of its own that says I’m going to increase NE to
destroy body fat and nothing is going to get in my way.
Because of the sheer fat burning potency of Yohimbine, we analyzed this chemical very closely and now introduce two new forms (along with Yohimbine HCl)
of Yohimbine in Meltdown. Consequently, Meltdown contains three specialized
forms of the potent fat loss agent, Yohimbine. It’s no secret that when it comes
to burning fat, milligram per milligram, Yohimbine is even more effective than
ephedra. Along with pure Yohimbine HCl, Meltdown now contains 11-Hydroxy
Yohimbine which has unusually long half-life and, therefore, exerts a prolonged
research-proven fat burning effect for up to eight hours while increasing norepinephrine levels by up to 56%! This is important because Norepinephrine (NE) is
one of the body’s principal lipolytic (fat burning) hormones. Further, Meltdown
also contains the rare alpha-Yohimbine compound. The scientific marvel is that
Yohimbine HCl, 11-Hydroxy Yohimbine and alpha-Yohimbine work synergistically to increases lipolysis. These compounds work particularly well in the stubborn areas of the butt, thighs and abdomen because of the Yohimbine receptor
cites concentrated in those areas.

prehension because generally speaking, if an ingredient doesn’t work to begin with,
it normally doesn’t work no matter what you do to the chemical structure. The answer to the Synephrine challenge was to chemically engineer Methyl Synephrine. To
our delight Methyl Synephrine didn’t make your heart race or give you anxiety like
ephedrine but provided almost equal amounts of thermogenesis, energy and feeling of well being. After perfecting Methyl Synephrine, human subjects were excited
about its effectiveness and our scientific team was even more excited knowing how
well beta andrenergic agonists stack with alpha antagonists in regard to fat loss.
With Yohimbine HCl, 11-hydroxy Yohimbine, alpha-Yohimbine and Methyl Synephrine VPX could have easily stopped here and delivered the best fat burner
ever created. However, we had a great deal of other new compounds equally
important in assembling the most profound scientific fat loss innovation of the
decade. It is well documented in research that ephedrine and caffeine stacked
together have a significant synergistic effect to cut fat and that ephedrine and caffeine stacked with Yohimbine had an even greater capacity to destroy fat. Therefore, we theorized that combining caffeine with Methyl Synephrine (the chemical
cousin of ephedrine) would exert a similar fat loss effect. More importantly, we
theorized that we could even beat the old-school Ephedrine-Caffeine-Yohimbine
combination with a more scientifically hip: Caffeine-Methyl Synephrine-Yohimbine HCl, 11-hydroxy Yohimbine, alpha-Yohimbine stack. And, human subjects
(including myself) confirmed that our theory was correct! All my staff and I can say
is that this combination rocks, period!
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Phenylethylamine (PEA) processes the unique capacity to increase metabolism
by stimulating your thyroid gland and inducing thermogenesis to burn fat while
eliciting the mild euphoria of eating a 1000 chocolate bars. So imagine if you
could take PEA and make it 40 to 60 times more effective? Meltdown may give
you the buzz of 40,000 fat and calorie free chocolate bars while melting fat off
faster than a blow torch! Therefore, it was now time to add our new breakthrough
fat loss compounds called, R-ß-M-PEA (R-ß-Methylphenylethylamine) and nMethyl-ß-PEA (n-Methyl-ß-Phenylethylamine). We originally began working with
ordinary ß-PEA and ß-PEA HCl but found these compounds to have far too many
limitations. First, they were metabolized far too quickly and secondly, their ability
to cross the blood brain barrier was weak and could, therefore, be astronomically
improved up to 40 to 60 times by using the R-ß-M-PEA and n-Methyl-ß-PEA versions! This is mind boggling considering that most consumers and other supplement companies are already satisfied with ordinary PEA. But remember, I’m staking my entire career and reputation on my guarantee that Meltdown ® is the most
profound scientific fat loss innovation of the decade!
+LJK3RZHUHG+RUGHQLQH
It is commonly known to skilled biochemists that the kinetics of any version of PEA
can be extended when combined with an MAO inhibitor. However, I was highly disappointed with lack of MAO inhibiting capacity of Hordenine and Hordenine HCL.
We needed this compound to kick butt for two major reasons. To achieve the desired MAO inhibition effect, we again had to alter the basic chemical structure to
create a super type of High Powered Hordenine. Unlike straight Hordenine or Hordenine HCl, this special Hordenine had
to be a potent MAO inhibitor
to
pre-
*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.
Of equal importance, adding the appropriate functional group to the chemical structure would also ramp up Hordenine’s intrinsic andrenergic fat burning capacity. So,
after attempting to stabilize Synephrine with HCl and failing at hydroxylation to make
it more soluble as was accomplished with 11 Hydroxy Yohimbine, we finally arrived at
adding a Methyl functional group to Hordenine thus giving birth to “Undisputed King
of all MAO Inhibitors called, Methyl Hordenine AKA High Powered Hordenine! - not
to mention that Methyl Hordenine and Methyl Synephrine are an outstanding beta
adrenergic agonist fat loss stack that works synergistically with the triple Yohimbine
alpha 1 and alpha 2 andrenergic antagonists. And, we are all well aware from old
days of the Ephedrine (an andrenergic agonist), Caffeine and Yohimbine stack that
Caffeine further enhances the effect of andrenergic agonists like Methyl Hordenine/
Methyl Synephrine and Yohimbine. And, our Methyl Hordenine innovation produced
effects beyond our wildest imagination with real human subjects when combined
with R-ß-M-PEA and n-Methyl-ß-PEA and the other above-mentioned compounds
in Meltdown. This resulted in a super clean mild “X” buzz with unprecedented mental acuity that lasted for hours and extended thermogenesis, carb Craving Control®
and other markers of fat loss.
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Caution: Synephrine DOES NOT WORK! I hate to burst your bubble but Synephrine
and Synephrine HCl are as useless as a screen door on a submarine. However,
Methyl Synephrine is an off the chain version of Synephrine. This adrenergic amine
robustly accelerates fat metabolism and thermogenesis to simultaneously speed
up the fat burning process. Unlike its chemical cousin Ephedrine, Methyl Synephrine has mild stimulating properties on the central nervous system which is highly
desirable because you get ultimate fat burning properties without the racing heart
and anxiety that ephedrine caused. This is because Ephedrine works at the beta 2
receptor which acts on the CNS (central nervous system) and may have side effects
in unhealthy individuals while, Methyl Synephrine is one of the adrenergic amines
that stimulates the beta-3 receptors. This functions to increase the metabolic rate
without affecting heart rate or blood pressure. Synephrine releases epinephrine and
norepinephrine primarily in the beta-3 receptor sites in adipose (fat) tissue. Stimulation of the beta-3 receptor sites brings forth lipolysis meaning it stimulates fat
metabolism. Another distinctive physiological property of Methyl Synephrine is its
role as an Alpha-1 adrenergic agonist which plays a major part in the metabolization
and destruction of body fat by freeing up stored body fat and allowing you to burn
it for energy (lipolysis). Acting on both Alpha 1 and Beta 3 receptors to induce fat
loss is why Methyl Synephrine will earn its reputation as a powerful lipolytic agent in
scientific circles when it is released to the general public.
going to use just TTA. Instead, the goal was to turn the heat up a several hundred
percent in Meltdown with M-TTA or Methyl TTA. M-TTA also promotes anti-adiposity
meaning it prevents you from storing fat along with improving insulin sensitivity. If
you read my Zero Impact Diet book or read the newest N.O. Shotgun article, you
would know the importance of insulin sensitivity in building muscle and annihilating
body fat. Other biological aspects of M-TTA are, reduced proliferation and apoptosis
(death) to fat cells.
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Meltdown is the world’s most scientifically sophisticated advanced fat burner. Meltdown is powered by a pharmaceutically inspired polymer based lipid delivery system
called PolyLipid. This “steady state” technology delivers both rapid and sustained
controlled-release of the powerful active Meltdown compounds. VPX is the father
of liquid delivered fat burners in the nutritional industry and to date has engineered
and sold more liquid delivered fat burning ingredients than all other companies combined! You won’t catch VPX doing any mindless “capsule within a capsule” hocus
pocus nonsense. PolyLipid Delivery is advanced and authentic pharmaceutical science that dramatically improves the pharmacokinetics of fat burning compounds.
You will only find the pure R-ß-M-PEA and n-Methyl-ß-PEA powerhouse versions
of PEA in Meltdown. Well, guess what? There are many other really cool fat loss ingredients in Meltdown like the bio-molecularly engineered, CCK-8, and pure cAMP.
However, unfortunately, I’m out of time and this magazine was supposed to go to
print today and here I’m spilling my heart and soul out to you about the greatest fat
loss invention of the 21st Century.
Rock On my friends - its time to get so ripped and shredded to such
a degree that on lookers will stare in disbelief and offer you Band
Aids for all those cuts.-DFN2ZRF
Further, adding a functional group to the chemical structure ramped up Synephrine’s
Beta 3 intrinsic fat burning capacity so that it worked like its chemical cousin ephedrine. So, after trying stabilization of Synephrine with HCl and failing at hydroxylation,
we finally arrived at adding a Methyl functional group to Synephrine thus giving birth
to Methyl Synephrine. This compound was so impressive that we trade marked it as
Super Synephrine™! And, of course our Super Methyl Synephrine produced effects
beyond our wildest imagination with real human subjects when combined with R-ß-MPEA and n-Methyl-ß PEA and the other above-mentioned compounds in Meltdown.
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'HDWKWR)DW&HOOV²077$
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Interestingly, most of these compound innovations contained in Meltdown
didn’t even exist and had to be chemically engineered in the lab. For example, 20 milligrams Synephrine is supposed to be a fairly decent fat loss
compound similar in action and chemical structure to ephedrine. So we
set up a human subject study and tested all the parameters of fat loss
using 1) 25 mgs of pure Synephrine then, 2) 50 mgs of pure Synephrine
HCl (hydrochloride) and finally, 3) 200 mgs of pure Synephrine HCl. Even
when these high amounts of pure Synephrine were stabilized with HCl and
bound to a polymer-lipid based delivery system, thermogenesis was not
induced. Furthermore, energy, heart rate and oxygen uptake did not increase nor were any other markers of fat loss apparent! We were about to
give up on Synephrine until I came up with one last creative effort to get
this compound to work. We turned to several molecular modifications of
Synephrine to see if this scientific approach would make this compound
an effective fat loss agent. I must admit that there was a great deal of ap-
vent PEA from being metabolized by the monoamine oxidase (MAO) enzyme.
Blocking MAO would increase the duration of action of our brilliant R-ß-M-PEA
and n-Methyl-ß-PEA inventions and permit easy transport across the blood brain
barrier. In medicine this is called increasing the pharmacokinetic value. This would
allow R-ß-M-PEA and n-Methyl-ß-PEA – two of the most potent legal designer fat
loss compounds to become even more efficacious.
Above is the chemical structure of yohimbine (R1 = R2
= H) and its 2 hydroxylated metabolites, 10-hydroxyyohimbine (R1 = OH, R2 = H) and
11-hydroxy-yohimbine (R1 = H, R2 = OH).
Combined with Owoc’s new Methyl Hordenine & Methyl
Synephrine are the world’s most powerful fat loss compounds - ALL contained in
MELTDOWN ®
Tetradecylthioacetic acid (TTA) is referred to in science as having pleiotropic properties meaning that it produces many effects from a single compound. As you probably
expected, these effects all relate to monster fat loss! In fact, the biological responses
to TTA in regard to fat loss are so profound that it is hard to believe a fat burning
agent of this diverse nature actually exists. Guess where fat is burned? It’s burned
in the mitochondria of the muscle cell and TTA induces mitochondrial proliferation
(increases the number of mitochondria in the cell). The more mitochondria contained
within a muscle cell, the greater your capacity to burn fat. So it’s no wonder that
another biological response to TTA is increased catabolism of fatty acids. You have
probably heard the word catabolism before in reference to destroying muscle tissue
which is not good; however, in the case of TTA we refer to catabolism in regard to
destroying fat which is highly desired! Meltdown does NOT contain TTA. About 10
years ago I was tagged with the name “Supplement Guru” for a reason and that
was because I am somewhat of a freak in the field of research and development science and also overly enthusiastic about bringing you new supplement innovations
that have physique-altering properties. Therefore, although very powerful, I wasn’t
VPX1.COM
contents
March 2008
IN EVERY ISSUE
TRAINING
The 10 LBs Diagnosis
by: Jimmy Smith
24
Muscleology Series- Yoga
by: Eric Hoult
34
Resolution training
by: Hugo Rivera
60
HEALTHY RECIPES
The Fit Gourmet
by Danielle Nagel-Singh
26
The MUSCLE Chef
by Mark Alvisi
38
MOTIVATION
Fitness for Her
by Kristal Richardson
Sherry’s Fitness Formula
by: Sherry Goggin
Modern Manners
by: Brenda Kelly
28
36
40
Pz’s Perspective
by Pz Hopkins
50 Welcome to my World
by Coach A
54
Fab Abs
at forty
30
Resolution
training part 2
60
EXPO WEST
16
ARNOLD EXPO
18
THE LITTLE BLACK DRESS 52
10
UP TO 6 TIMES FASTER
THAN DEXTROSE FOR
DELIVERING VITAL
MACRONUTRIENTS
Replenish glycogen at
lightning fast speed.*
Deliver BCAA’s at an
unsurpassed rate.*
Ideal for strength and
endurance sthletes.
Unparalleled during
carb-up right before
contest.*
Call:
MOST COMPLETE
BCAA FORMULA
FOR POST WORKOUT
RECUPERATION.*
FEATURES THE
CARNOSINE BOOSTING
SUPPLEMENT
B-ALANINE.
SUPPORTS NUTRIENT
DELIVERY AND
ACCELERATES MUSCLE
REPAIR.*
STIMULATES NITRIC
OXIDE PRODUCTION
AND SUPPORTS RED
BLOOD CELL
FORMATION.*
TIGHT HARDCORE
FEATURES A NANO DISSOLUTION
TECHNOLOGY FOR COMPLETE
ABSORPTION & EFFECTS*
TIGHT HARDCORE
CRUSHES APPETITE TO
PREVENT OVEREATING*
TIGHT HARDCORE
CONTAINS RAPID RELEASE
SOFTGELS FOR IMMEDIATE
ENERGY AND EFFECTS*
TIGHT HARDCORE
MAXIMIZES THERMOGENESIS
AND THUS TURNS FAT INTO
HEAT ENERGY*
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. Some of these studies were performed on animals and not humans. Because of differences between humans
and animals and the difficulty in determining the equivalence of dosages administered to animals and humans, the results of animal studies may not be
transferable to humans. **Blood tests were conducted through the life extension foundation and are on file with the SAN Corporation. No Claim is made
with the exception of what is provided within this graph.
AVAILABLE AT
11
12
13
*When combined with increased exercise and a low 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.
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 813-961-4806,
email totalh@aol.com, fax 813-3542460, 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 © 2007 Natural Muscle
Magazine, Inc., all rights reserved.
Readers are advised to consult their
physician before starting a diet or exercise program.
Cover Photo: Kenia Lizama
by Alex Gonzalez
Axisdzn.com
14
Publisher/Editor
Debbie Baigrie
TotalH@aol.com
my two cents
Debbie Baigrie
Art Director
Alex Gonzalez
Web SITE
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
NM readers often remark that my two
cents columns are never about fitness.
“Aren’t you supposed to write about
what’s in the magazine each month?”
Well, I know I’ve said this before, however ...
I have more respect for the readers of
Natural Muscle to, a) know they can just
look through and see what’s inside..they
don’t need me to tell them and, b) I know
that just as I am a lot more than muscle,
skin, and bones, so are the readers. Those
muscles, skin and bones is what carries us
through life, but that is merely our surface.
We are not as shallow as people like to
believe. I like to write about other stuff.
I often ask “fitness” companies why
they don’t advertise their vitamins, minerals, green foods and such. Their reply is
“not our market”
Not their market??
It seems fitness people give off
the impression that we care less about
what’s brewing inside than
anyone else. I
would like to
hear from anyone reading
this if you do
not do not take
vitamins. Are
we really perceived as mere
shells? I sure
hope not. But,
apparently, we
are.
I consider myself a spiritual person.
I feel very “connected”—but, I also look
very fit! When I walk into any “spiritual”
establishment, I am sometimes looked
at as an imposter. How can this women,
all tanned and buff possibly care about
anything else? And I think, “how can these
people not know that we stay in shape not
only for ourselves—to be strong, but also
to stay healthy for our loved ones.”
I love the fact that I can inline skate
with my daughter and jump a fence if need
be. I smile when people say..”ooh, I have
to hit the beds, so I can look healthy”...
How about healthy diet, exercise, and be
centered and glow from the inside?? That,
I believe is the entire premise of fitness.
To radiate the result of your lifestyle. Just
as the beer guzzler has a big belly, people
who ride their bikes have muscular legs.
I used to think the problem was in
perception. I later realized that we have
gotten so far away from what FITNESS
really is. Even our competitions display
this. We use diuretics, steroids, fake tans,
and starve ourselves..all in the name of
aprearing the most fit in a competition. No
wonder people perceive fitness people as
shallow. Do any of these fitness types that
are using many these false means of looking the part take vitamins? It even makes
me wonder. Maybe we aren’t their market
after all. And if we are, the place to change
a perception of anything is from within.
Have a look at how you really take care
of your insides. Not just your organs, but
your spirit. Does what you show the world
reflect what you
do and who you
are?
This is not
only evident
in the fitness
world—it seems
to be universal.
It used to be
that if you lived
in a big house
and drove an
expensive car,
you had a lot of
money. In 2008,
it is generally how much debt you owe.
While people are trying to show the world
how rich they are, they are “spazzing out”
...but everyone else thinks they are rich...
that’s all that matters. People undergo
plastic surgery for the same reason.
Maybe we should stop caring what
others think and start thinking about how
we can be the happiest, most fulfilled,
and healthiest person we can be. That’s
really when we look our best, without
even trying.
15
Natural Products Expo West
/SupplyExpo 2008
Continues Upward Climb ndance
with Record Atte
Betancourt Nutrition
M
ore than
52,000
retailers,
manufacturers, and
industry professionals
attended the country’s
largest natural, organic, and healthy
products trade show,
Natural Products Expo
West/Supply Expo
2008 (www.expowest.
com), an increase of 11
percent over last year’s
Redline
attendance. In its 28th
year, Natural Products Expo West/Supply Expo, produced by New Hope
Natural Media, a division of Penton Media, attracted a
record 3,392 exhibits to the Anaheim Convention Center in Calif.
Keynote speaker, The New York Times best-selling author, Michael Pollan told a capacity crowd to
think about “not just what is in our food but how we
enjoy our food,” and reminded the audience that shopping is part of the pleasure of food.
The $57 billion dollar natural and organic products industry continues to enjoy brisk sales with strong
growth in certified organic meat and seafood, beer and
wine, pet products, herbs and botanicals, and personal
care, according to The Natural Foods Merchandiser’s
2007 Market Overview. Innovation continues in this
marketplace with new biodegradable goods, from
housewares and home cleaning products, to certified
fair trade products and organic fiber fashions and bedding.
“Each year, Natural Products Expo West gives a
sneak peek into what the public will find in Americaâ
™s stores tomorrow.” said Fred Linder, president of
New Hope Natural Media. “This year, more buyers
from the full retail spectrum” from supermarkets, pharmacies, club and convenience stores to independent
co-ops and ethnic markets “saw more products than
ever before.”
Based on new product trends discovered at Natural Products Expo West/Supply Expo, shoppers will
soon see thousands of new healthy products from the
following categories in their neighborhood markets:
Gluten-Free: breads, brownies, cereals, pastas, and
snack foods
Certified Fair Trade: personal care products, rice,
teas, chocolate, snacks, coffee
16
Whole and Sprouted
Grains: pizza, kid
snacks, nutrition bars,
dinner rolls, desserts
Healthy Omega-3 Fats:
capsules and culinary oils
to breakfast and dinner
foods
Reusable Shopping
Bags: certified organic,
hemp, recycled materials
and biodegradable
Pre- and Pro-biotics:
from vitamin supplement capsules to yogurt
snacks, drinks and bars
Natural and Organic Personal Care: men’s and
women’s skincare, shea butter products, mineral cosmetics
Exotic ‘Superfruit™ Ingredients and Flavors: mangosteen, goji berry, yum berry, acai, yerba mate™
Healthy Kid-sized Foods: drinks, snacks and everything in-between
New Hope Natural Media (www.newhope.com), a
division of Penton Media, Inc., is the leading media resource and information provider for the natural, organic
and healthy products industry with print, in-person/
event, and e-business products and services. New Hope
also produces Natural Products Expo East/Organic
Products Expo-BioFach America (www.expoeast.com),
Natural Products Expo Asia (www.naturalproductsasia.
com), the NBJ Summit (www.nbjsummit.com), the
Organic Summit (www.theorganicsummit.com), and
the Healthy Foods Conference (www.healthyfoodsconference.com). In June 2008, New Hope Natural
Media and Supermarket News will launch the Healthy
Foods International Exposition and Conference (www.
healthyfoodsintl.com) in Dallas, TX.
Penton Media, Inc. is the largest independent
business-to-business media company in the U.S., serving more than six million business professionals every
month. The company’s market-leading brands are
focused on 30 industries and include 113 trade magazines, 145 Web sites, 150 industry trade shows and conferences, and more than 500 information data products.
Headquartered in New York City, the privately held
company is owned by MidOcean Partners and U.S. Equity Partners II, an investment fund sponsored by Wasserstein & Co., LP, and its coinvestors. For additional
information on the company and its businesses, visit
www.penton.com.
Rich Gaspari
Dymatize
Himalaya
©2008 VITAL PHARMACEUTICALS, INC.
17
EXPO
arnold fitness weekend
Bodywell’s Oksana, Jimmy, and Kristal
VPX-Redline gang!
The Arnold EXPO is the largest health and fitness expo in the country with 650
booths showcasing healthy lifestyle products and methods to more than 150,000
fitness fans in three days of free entertainment and competiton from top professional and amateur athletes.
The Arnold Sports Festival is “A Weekend of Sports and A Lifetime of Fitness” hosting 39 sporting events. More than 17,000 athletes and 150,000 sports
fans watch three days of athletic competition that tests human capabilities in the
widest variety of sports in one place for so many athletes than any other event in
the world.
There are more than 650 booth spaces in the Arnold EXPO at the Arnold
Sports Festival. As many as 150,000 sports fans and fitness fans pass through the
doors of the Greater Columbus Convention Center on their way to the 36 sporting
events during the weekend.
If you’ve ever been to the Arnold EXPO on a Saturday afternoon or waited
on Friday morning with that $10 EXPO ticket in hand for the doors to open you’ll
know there’s no way to properly describe what it’s like to be among so many people
with fitness fun on their minds.
Dymatize Milkmaids
'LVWULEXWHGE\
Mandy Blank
more pictures
on the next page!...
April 2008
1818 Natural Muscle
Natural Muscle April ‘08
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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.
Natural Muscle April
2008
19
Accuguys!
Lee and Hugo
bennies of the job..me and Mike O’Hearn
Gaspari cover model, Marzia Prince
The beautiful “new forty” Gina Ostarly
Canadian dynamo, Sylvia Trembley
I can see what Alan Shugarman has been doing
since he last wrote for us..getting shredded!
Tricks!
Accuguys!
VPX booth rep, Ashley King and Remy
Me and JNL!
Cassie Rae holding her cover!
Darrem Charles
SAN!
20
Muscle Chef, Mark Alvisi
LoneStar’s TJ!
Scott and Monica Brant-Peckham
Moh and Ava Cowen-Dreamtan
Lil Rosita!
Debbie Kruck
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The 10lbs Diagnosis
Are you doing
the right
things to prime
your body I
for growth?
I
DIAGNOSIS 1
You need to address your
bigger muscle fibers.
Muscles really do not know how
much weight is on the bar, they just know
how much tension they are experiencing.
It is tension that recruits
Type II b or fast twitch
fibers and that is
what we are really after and it
is really well
known in the field that the Type II b fibers
are the ones that have, by far, have the
greatest capacity to enlarge or to hypertrophy. Successful training methods need
to address Type II b fiber stimulation and
consequently hypertrophy.
You can lift a heavy weight and create a lot of tension because there is a lot
of force but I think the most tension is
developed when you use moderate
weights and when you apply acceleration to those weights. So
what you need to do right now is
train with slightly lower reps (48 reps) but lift the weight faster
than you have been doing.
DIAGNOSIS 2
Reassess your mind frame.
There are two kinds of mind
sets that you can have. If you
look at people in the health
club or in the gym-there are
two mind sets. The first is
like an exerciser mind set.
As an exerciser, whether you
want to lose fat or gain muscle
you are very wrapped up in
the whole world thermodynamics so if you are trying to
gain muscle you are thinking
Ok I need to train hard and I
need to really rest and I need
to take certain number of protein
and I need to get a certain number
of calories so that I have caloric
surplus.
And conversely if you
are trying to drop body fat and
you are saying to yourself well
24
Before you read this, go look in the mirror. Close your eyes and visualize how much better your body would look with ten pounds of lean
muscle on your frame. Visualize how well your favorite shirt would fit
and how big your arms or shoulders would look. Now do this, go find
your training log and look at your past three months of training. Have
you made consistent progress and increased your sets or weights every
workout?
Even if you have, if you have gotten stronger have you gotten bigger? Are you doing the right things to prime your body for growth? There
is a reason that the guy who always looks like he is growing is getting
bigger. No, it has nothing to do with steroids either. If you follow the
ten pound diagnosis, you will be following a step-by-step blueprint for
transforming your physique from pebble to rock hard.
By Jimmy Smith
alright I am eating 1500 calories a day and
I am 45 minutes on the treadmill and you
had a plateau and the question is: Where
do you go from there? You now go to
1200 calories a day doing an hour on the
treadmill. There is no, to me there is no
happy end game in all of these. To me it
just strikes me as a monotonous kind of not
very aspirational kind of way of life.
The other way to think about it isas an athlete and I have been an athlete
all my life in different sports and not a
good athlete by any stretch but an athlete
nonetheless and I do not know when I go
to the gym I am thinking about how I am
going to improve myself that day. What
I can do to improve my technique on the
Olympic Lift. I am thinking about maybe
I will get a personal record. When is my
next competition going to be? That is a
kind of aspirational mind set, I mean that
is something I can wake up.
DIAGNOSIS 3
Vary Your Training Every Three To
Four Weeks
I found that the lower body is a little
dumber if you will, and takes a little longer
to adapt and thus you can keep people on
say squats and dead lifts and variations
thereof a little bit longer than you would
for upper body movements. So I found that
you tend to vary upper body movements
more than lower body. Now the problem
too is that there is something called the
variable recovery system.
We know for instance that arm,
so take your biceps will recover much
quicker than say your legs particularly
the hamstrings. So the arms can be hit a
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little more often than legs and because of
that you will have a greater frequency of
arm movements and body split training
is quite popular especially foe advanced
athletes because of the fact that they are
tapping into this variable recovery system.
Not everything recovers to the same rate.
Whole body systems can be quite demanding especially for advanced athletes since
your constantly pounding the body with
big movements like squats and dead lift
stroke to weeks.
DIAGNOSIS 4
Properly Mix In Compound And
Isolation Exercises
In general you want to emphasize the
big multi joint compound movements however training economy will dictate what
you do in the particular program. I mean
if someone is going to train once or thrice
a week then make sure, you want to ensure
that you are given the big movements.
If you have someone that wants optimal
gains I think you need to have a healthy
mix of both compound and isolation type
movements.
Now to truly isolate is difficult particularly at high intensity. So if you take a
movement such as triceps press down for
instance, research shows that at high intensities there is greater EMG or electrical
activity in the abdominals than there are in
the triceps themselves when you are doing
that movement. So as the intensities surge
increase it is actually quite difficult to truly
isolate a muscle but with that said I think
it is important that you incorporate some
isolation movements.
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25
the fit gourmet
Easy Low-Carb Low Fat
Spinach and Feta Quiche
By Danielle Nagel, APCA
Nutrition & Natural Health Consultant
www.fitandbeyond.com
Ingredients
1 bag fresh spinach
2/3 fat free cup sour cream
2 eggs (or egg whites equivalant)
3 1/2 oz low fat feta cheese, crumbled
1 tablespoons chives, finely chopped
salt and pepper, to taste
1/3 cup parmesan cheese, grated
10
minute
prep!
Directions
1-Pre-heat oven to 400.
2-Cook spinach until tender. Drain, rinse with cold water, squeeze
dry and roughly chop.
3-Beat together soured cream and eggs, stir in feta cheese, chives
and season with salt and pepper. Add spinach and pine nuts and
sultanas if your are using them.
4-Pour into a ceramic dish, sprinkle with parmesan and bake for
30-35 minutes until firm and golden brown.
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27
fitness for her
kristal richardson
The best anti aging vitamins
IFBB pro
there is a
fountain of youth
While all vitamins are important to your overall health,
there are some which are especially useful for protecting against
the effects of aging.
Vitamin A
This is important for stimulating bone
growth and also for strengthening the
gums, teeth, fingernails, toenails, and
hair follicles. It also keeps skin healthy
by preventing acne, blemishes and
boils, and also promotes good
eyesight. Vitamin A also helps to
fortify the protective linings of
vital organs such as the intestines,
lungs, and bladder. Deficiency of
Vitamin A can cause eye and skin
problems, fatigue. The recommended daily dosage of Vitamin A for adults
is 5,000 IU. Vitamin A only needs to be taken four days a
week.Vitamin A can be found in the following foods:
Carrots
Yellow and green vegetables
Milk and other dairy products
Yellow fruits
Liver
Eggs
“The price to pay for quitting exercise is higher than expected,
and this price may be an important factor in the obesity epidemic
affecting Americans,” says Paul Williams, whose study was published in the journal Medicine & Science in sports and Exercise.
Williams’ study suggests that people are getting fat because they
don’t exercise sufficiently and consistently. The solution is not just
to start exercising, but to stick with it.
Think of fitness/wellness as financial, as well as
physical and emotional. If I’ve invested in running
shoes, I’ll walk or run; if I’ve invested in gym membership or personal training, I’ll use it; if I’ve bought
into a diet program, I’m going to follow it. ‘Cause I’ve
decided to stop throwing money away. In fact, I’m going
to start saving – on all those high calorie drinks and
foods that I keep telling myself I need, even though I
know I don’t. I’m going to put that money into a special
vacation, reward, fun time jar and day to day watch my
money grow as my waist shrinks.
View fitness as a financial plan. You’re investing in
a longer, happier, and more enjoyable life. Rather than
allowing yourself to slip into the consequences of being out of shape – overweight, short of breath, risking
or suffering diabetes, and experiencing the crippling
financial consequences of prolonged ill health.
28
Don’t just do something. Do something you enjoy.
Two of my clients made great breakthroughs this way.
Getting either of them to “do cardio” was almost
impossible. They were masters at finding “I can’t”
reasons to avoid the track or the treadmill. So, we
found activities each enjoyed – for the woman, mall
shopping; for the gentleman the camaraderie of
bicyclists his age. Easy solutions – walk the mall
or join you buddies four or five times a week.
Both quickly began losing weight, increasing
cardiovascular health, and feeling happier and
more pleased with themselves. Another client
is an avid reader and after surgery on his foot,
running or even treadmill running, was out of
the question. But, walking on the treadmill or
riding a stationary bike was never a problem
– as long as he had a bookstand.
Find what works for you – exercise,
diet or diet and exercise. When Thomas
Edison was asked how many times he
failed in his efforts to develop the first
electric light, he responded, “I have
not failed. I’ve just found 10,000
ways that won’t work.” So find what
works for you!
Take care of today and the future
will take care of itself. How you
treat your body today…good or
bad…will be reflected in the
years to come!
k
Vitamin B6
Cory Sorenson photo
Change your thinking and the messages you give
yourself. You don’t have to diet or have to do cardio.
You’re choosing to eat more healthfully. You’ve decided
to do something healthy for yourself and those you love.
“I just have to do my cardio/weights today. I’ll decide
tomorrow for tomorrow.” “I’m going to do cardio because I know that I’ll feel better when I’ve finished it
and if I don’t I will feel guilty and more like giving up.
And I hate to quit.” “If I stick to my eating plan today,
I’ll lose weight and I’ll be proud of myself; if I give
in and stuff myself, I’ll feel discouraged and shamed.”
“No one can take better care of my body than I can;
and I’m determined to do it.”
This helps the body to consume fats and proteins. It is
crucial to the functioning of the nervous and circulatory
systems, and is known to prevent skin and nerve disorders. Signs of B6 deficiency can include muscle cramps,
nervousness and oral sores. Vitamin B6 should be taken
in small doses - Most multi-vitamins include a solid Bcomplex. Vitamin B6 can also be found in these foods:
Cheese
Eggs
Milk
Cabbage
Cantaloupe
Kidney meat
Beef
Wheat germ
Bran
Vitamin B12
This is essential for the body as it enables to use lipids,
proteins and carbohydrates, and is important for the production and regeneration of red blood cells. It can also
increase energy and improve short-term memory, concentration, and physical balance. Indicators of a deficiency
in Vitamin B12 include body odor, heart palpitations, and
menstrual problems. A lack of Vitamin B12 can lead to
serious problems, including brain damage and anemia.
A daily dose of 2.5 mcg is sufficient for most adults. If
Vitamin B12 is to be absorbed it should be accompanied
by calcium. Vitamin B12 is found in Cheese, milk and
other dairy products like Eggs
and Meat .
Vitamin C
This has a wide array of benefits. It
is perhaps best known for its usefulness in
fighting against common cold, though it can
also lower cholesterol, decrease blood clots,
help prevent infections, help wounds to
heal and speed recovery after surgery. A
lack of Vitamin C can lead to loss of appetite, fatigue, chronic nosebleeds, and
gastrointestinal problems. The average
daily intake of Vitamin C for adults
ranges from 500 mg to 2 g.
Humans are one of the few animals
who do not naturally produce Vitamin C, and so it must be obtained from
other sources. Fortunately, it is found in
many types of food like the following:
All citrus fruits
Berries
Potatoes
Tomatoes
Cauliflower
Leafy vegetables
Vitamin D
This allows the body to utilize phosphorous and calcium.
Several serious problems like tooth decay, senile osteoporosis, ostemalacia, and rickets can be due to deficiency of
Vitamin D. The average recommended dosage for adults
is 500 - 1,000 IU a day.
Foods containing Vitamin D include
All dairy products (especially milk)
Many fish foods, including sardines, tuna, and salmon
Vitamin E
This is one of the best vitamins for energy and anti aging
product, because it helps oxygen to reach all the cells of
your body more easily. It also helps to prevent blood clots
and can help to treat burns. The indicators of Vitamin E
deficiency include red blood cell destruction, muscle
degeneration and atrophy. The average daily dose for
adults is 200 - 1,200 IU.
Some good natural sources of Vitamin E are:
Whole grains and wheat germ
Soybeans
Eggs
Whole grain cereals
Broccoli
Brussel sprouts
Spinach
Some anti aging vitamins, such as Vitamin E, are nontoxic
and safe. Other vitamins, such as Vitamins A and D, can
have harmful effects on the body when taken in large
amounts for an extended period of time.
29
fab abs at
forty
40
A
re you searching for that six pack and can’t seem to find
it? Have you spent endless hours in the gym doing hundreds of crunches? Tried every new ab contraption that
promises a tight tome midsection? If you answered yes
to any of these, you owe it to your ABS to read on.
Americas crazed fascination and never ending quest for a 6 pack,
everyone wants one. Washboard abs have become the ultimate badge
of a superb fit physique.
After giving birth to 3 children, 2 by c-section, my crazed fascination for a tight tone midsection arrived.
Through trial, error and some sweat, not only did I sculpt, but
built abs I never thought possible.
Stop spending money on every new gadget and pill that promises
you what you are searching for. Great abs don’t come in a bottle
or from exercising on a lounge chair. They come from hard work,
dedication and consistency.
I train my abs like any other body part. The biggest mistake I
see people making in their abdominal training is that it gets thrown
in, here and there. Instead incorporate a workout that is dedicated
to abs at least once a week.
My favorite ab exercise of all time is hanging knee raises. I contract my abdominals throughout the movement and pull my knees in
high to incorporate lower as well as upper abs. My routine consist
of 4 different exercises which hit upper and lower abdominals in
a variety of ways.
My diet is clean 80% of the time. The hard truth is that you can
train abs till the cows come home, but if you do not incorporate clean
eating, you will never get to see them. I eliminate all white flour and
stick to whole grains, use Splenda instead of refined sugar,
Limit foods higher in fat, such as nuts, peanut butter and beef
and try to drink a gallon of water a day.
By Gina Ostarly,
“the NEW FORTY!”
My ab routine
sets
reps
1. Crunches on floor/mat
with hands behind head
3
20
2. Decline bench crunches
with hands across chest
3
20
3. Flutter kicks on floor/mat
3
4. Hanging knee raises
3
1 min
25
Take a 10-15 second rest between sets.
Always focus on your “ABS” doing the work.
Keep breathing, never hold your breath.
photo by Walt Ostarly
30
31
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Gina Ostarly
photo by Walt Ostarly
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increase in the binding ability to alpha-2 adrenergic receptors. The half-life of 11-hydroxy Yohimbine is approximately 8 to 11 hours compared to
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34 Natural Muscle April 2008
Natural Muscle April ‘08
35
Just the facts!
Mediterranean style grilled fish
serves 4
Ingredients
1 tablespoon minced garlic
4 tablespoons chopped fresh basil
1 tablespoon chopped fresh parsley
2 tablespoons lemon juice
4 cod fillets, each 6 ounces
Cracked black pepper, to taste
4 green olives, chopped
4 thin slices lemon
stuff you should know about ..
You may substitute swordfish, halibut, sea bass or any other whitefish, and the nutrients are
similar.
by Sherry Goggin
Cholesterol Facts:
3 Cholesterol is a naturally occurring
substance in the body.
3 Most all of the cholesterol that is needed
by the human body is manufactured by
the liver.
3 Cholesterol is a waxy like substance that
is found in our blood stream and is essential for our body in various functions like
building cell membrane, making Vitamin
D and hormones.
3 Low-Density Lipoprotein (LDL) is the
bad cholesterol.
3 High-Density Lipoprotein (HDL) is the
good cholesterol can be found in a variety
of foods such as fruits and vegetables as
well as cereals.
3 The role cholesterol plays in diseases is
not as obvious as it may first appear.
3 High levels of some cholesterols can
contribute to heart disease and circulatory problems such as hypertension and
strokes.
3 In some countries that have typically
high fat diets, for example France, and
report high levels of cholesterol in the
population, yet have low rates for heart
disease.
3 A family history of high cholesterol
increases your risk for having high cholesterol, even if you exercise and eat
healthy.
3 High soluble fiber foods help reduce the
bad cholesterol levels.
3 A diet rich in omega 3 fatty acids can
help to lower triglycerides as well as increase HDL cholesterol.
3 Garlic is one of several herbs that lower
cholesterol naturally.
3 Olive and walnut oils help in naturally
lowering cholesterol.
3 Refined, bleached flour products increases cholesterol.
3 High cholesterol is a silent, painless,
symptom less disease and left untreated it
can be come life threatening.
www.cholesterolfactsonline.com/
36
Cholesterol is a lipid found in the cell
membranes of all tissues, and it is transported in the blood plasma of every
animal. Cholesterol is also considered a
sterol which is a combination of steroid
and alcohol. Trace amounts of cholesterol
are found in the membrane of plants and
fungi because cholesterol is synthesized
by all eukaryotes.
Most of the cholesterol in the body
is synthesized by the body and it is more
abundant in tissues which either synthesize
more or have more abundant denselypacked membranes, for example, the brain,
liver, and spinal cord.
Cholesterol is insoluble in blood but
is transported in the circulatory system
bound to one of the varieties of lipoprotein.
The main types of lipoprotein are: lowdensity (LDL) and high-density (HDL).
HDL(“Good Cholesterol”) & LDL(“Bad
Cholesterol”) carry cholesterol from and
to the liver, respectively. Abnormally high
cholesterol levels and abnormal proportions of LDL and HDL are associated with
cardiovascular disease by promoting ath-
try the
I
f you’re looking for a hearthealthy eating plan, the Mediterranean diet might be right
for you. The Mediterranean diet
incorporates the basics of healthy
eating, plus a splash of flavorful
olive oil and perhaps a glass of
good red wine, among other
components characterizing
the traditional cooking style of
countries bordering the Mediterranean Sea.
In 1965 Dr. Ancel Keys,
after completing the “Seven
Countries Study” divulged the
fact that in Crete, where 40%
people food intake was olive
oil, the heart
diseases were
eroma development in the arteries called
atherosclerosis. This disease process leads
to heart attacks, stroke, and peripheral vascular disease. This is why exercise and a
healthy diet is so important and some time
medication is necessary.
High Cholesterol affects over 42
million Americans and more than 60
million Americans have borderline High
Cholesterol.
Cholesterol is found in animal fats
and the major dietary sources of cholesterol include egg yolks, beef, poultry and
shrimp. The amount of cholesterol in one
egg yolk is equal to about 2 ½ gallons of
pure peanut oil. Foods containing fiber,
potassium, monounsaturated fat, polyunsaturated fat, saponins, lecithin stanol
sterol phytic acid, phenolics, antoxidants,
carotenoids, flavonoids,and nitric oxide
in green leafy vegetables will help lower
cholesterol levels in the body. Foods high
in salt, trans fat, saturated fat and grease
will help raise cholesterol levels in the
body.
It is recommended to have choles-
terol tested more frequently if a person has
total cholesterol of 200 mg/dL or more, is
a man over age 45 or a woman over age
50 and has HDL cholesterol less than
40mg/dL or other risk factors for heart
disease and stroke.
DIET and Exercise may play an
important role in preventing or causing
Heart Disease
High levels of triglycerides in the
bloodstream have been linked to atherosclerosis and heart disease and stroke.
The negative impact of raised levels of
triglycerides is lower thean that of LDL
and HDL ratios. Pancreatitis is another
disease caused by high triglycerides.
Consuming less fats, carbohydrates
and alcohol and participating in aerobic
exercise is essential to reducing triglyceride levels. Omega-3 fatty acids, omega-6
fatty acids, niacin, and some statins will
also reduce triglyceride levels. You can
get omega-3 fatty acids from fish, flax seed
oil or other sources, and you can take up to
3g per day and you can take one or more
grams of niacin per day.
Mediterranean Diet
considerably low. The research
was made with more than12.000
persons from Finland, Greece,
Italy, Japan, Holhand, USA and
Yugoslavia.
In reality, there is not an
exact formula of the Mediterranean diet, but the olive
oil is the most significant
factor.
Other important sources
of calories in Crete came
from bread, olives, vegetables, cheese, fish and wine.
About eighteen countries border the Mediterranean Sea. Countries
with very different
cultures, religions,
ethnic background,
economy and agricul-
tural production. It’s difficult to say
that there is only one Mediterranean
Diet. Anyway, the common Mediterranean dietary pattern has these
characteristics:
• high intake of vegetables, fruits,
bread, pasta and other cereals, potatoes, beans, nuts and seeds
• olive oil is the most important fat
source and almost the unique vegetal
oil used.
• The proportion of dairy products,
fish and poultry is low to moderate.
Not much red meat is eaten
• eggs are consumed from one to four
times a week
• wine is consumed regularly and
is a habit in the meals, but in low to
moderate amounts
http://www.mediterraneandiet.com
Directions
-Prepare a hot fire in a charcoal grill or heat a gas grill or broiler. Away from the heat
source, lightly coat the grill rack or broiler pan with cooking spray. Position the cooking
rack 4 to 6 inches from the heat source.
-In a small bowl, combine the minced garlic, basil, parsley and lemon juice.
-Place aluminum foil on a baking sheet or a grill-pan designed for grilling seafood.
Spray with cooking spray. Place fish on aluminum foil and spray with cooking spray.
Top each fillet with equal amounts of the garlic mixture. Sprinkle with black pepper.
-Grill over medium heat, turning once, until the fish is opaque throughout when tested
with the tip of a knife, about 10 minutes.
-Garnish with green olives and lemon slices. Serve on warmed plates.
Nutrition (per serving)
Serving size: 1 fillet
Calories 145 Cholesterol 75 mg Protein 30 g Sodium 175 mg Carbohydrate 2 g Fiber trace Total
fat 2 g Potassium 731 mg Saturated fat trace Calcium 35 mg Monounsaturated fat 0.5 g
Tabbouleh
serves 8
Ingredients
1 cup vegetable stock, broth or water
1 cup fine-grind bulgur
2 cups cherry tomatoes, halved, or 2 tomatoes, seeded and diced
1/2 cucumber, peeled, seeded and diced
1/4 cup fresh lemon juice
1/4 cup chopped fresh flat-leaf (Italian) parsley
3 tablespoons chopped fresh mint
2 tablespoons extra-virgin olive oil
2 green (spring) onions, including tender green tops, finely chopped
1 tablespoon grated lemon zest
1 clove garlic, minced
3/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
1/4 teaspoon ground allspice
Directions
-In a small saucepan,
bring the vegetable
stock to a boil. Place
the bulgur in a large,
heat-proof bowl and
pour in the boiling
stock. Let stand until
the bulgur is tender
and the liquid is completely absorbed, about
15 minutes.
-Add all the remaining
ingredients and toss gently just until the ingredients are evenly distributed. Cover and
refrigerate for 2 hours to allow the flavors to blend. Serve chilled.
Nutritional Analysis(per serving)Calories 109 Monounsaturated fat 3 g Protein 3 g Cholesterol 0
mg Carbohydrate 18 g Sodium 286 mg Total fat 4 g Fiber 4 g
Saturated fat 1 g
37
The MUSCLE chef Mark Alvisi
BBQ Chicken
with
brown rice
& mixed vegetables
photos by Axis Design
BBQ Chicken with Brown rice and mixed vegetables
Serves 4
Ingredients
4 ea Boneless, skinless Chicken breast
Salt & pepper to taste
1 tsp Garlic (fresh, chopped) 1 tsp Onion Powder
4 oz Orange Juice 2 oz Lemon Juice
4 oz Olive oil
Sauce
8 oz Kraft BBQ Sauce
6 oz Ketchup 2 oz Honey
1 tsp Garlic Powder 1 tsp Onion Powder Mixed Vegetables
1 oz Olive Oil
16 oz Frozen Mix Vegetables (thawed)
2 oz Chicken Broth (hot) Onion, medium dice
1 tsp Garlic (fresh, chopped)
Salt & Pepper to taste
Brown Rice
2 cups Par Boiled Brown Rice
4 cups Chicken Broth (hot)
3 oz Onion, diced
2 oz Butter
38 38
NaturalNatural
MuscleMuscle
April
2008
April
‘08
Method of Preparation
1. Preheat oven to 425°F. Combine fresh Garlic, onion powder, lemon and orange juice, olive oil, salt and
pepper in a bowl and whisk together. Add chicken breast and marinate for at least one hour. Once marinated,
grill or sauté the chicken in a lightly greased skillet or grill until browned. Do not cook all the way. Remove
from heat and reserve.
2. To make brown rice, melt butter in a medium sized sauce pan, add onions and sauté until translucent. Add
rice and sauté until grains are evenly coated with the butter. Do not brown. Once coated, add hot chicken stock,
reduce to a low heat and cook until all liquid is absorbed.
3. In a bowl, mix together, BBQ sauce, ketchup, honey, garlic and onion powder. Dip each piece of chicken
in the sauce and coat evenly. Place chicken on a baking sheet and place in the oven. Bake for 10 minutes or
until temperature of the chicken reaches 165° F.
4. To make mixed vegetables, in a heated sauté pan, add oil and sauté garlic until light brown. Add onion and
sauté until translucent. Add Mixed Vegetables and sauté for two minutes over high heat. Add chicken broth
and sauté for another minute. Remove and serve immediately.
FITNESS FOOD MADE EASY!
39
Modern, proper manners have a time and place.
Learn where and how you can use them when
it counts to impress.
By: Brenda Kelly
modern day
manners 101
Brenda Kelly
BASIC TABLE MANNERS:
We have a grab and go food society eating everywhere
from standing up over the refrigerator to navigating a
sandwich to your mouth while driving along the 405 in
rush hour.
While at a restaurant, it can be a huge turn off watching someone holding utensils like primitive weapons,
jabbing, stabbing and stuffing food down while friends
are ducking from flying food out of your mouth. No, this
is certainly NOT attractive. Luckily for all of us, with a
little attention this is an easy fix.
UTINSILS:
To the left of your plate are up to 3 forks. The smaller
fork farthest away is your salad or appetizer fork. The
biggest one in the middle is for the main course and the
smaller one closest to the plate is your desert fork.
To the far right of your plate is your soupspoon, in
the middle is your teaspoon and your knife is closest to
your plate.
DEFINITION OF MANNERS:
Something you would do if you were alone and
not just if someone else who’s opinion you cared
about were watching…as in using a tissue instead
of your finger or washing your hands after you have
used the restroom.
Remember, manners range differently from culture to culture. Slurping your soup from a soup bowl
is VERY OK in Japan while it is considered rude
here in the USA. Use your best judgment considering your surroundings or if you are really stumped
at how to properly eat, use the advice…when in
Rome…do as the Romans do. Observe and copy.
40
EATING:
Pierce your food with your fork and bring the food
TO your mouth, fork top facing up. Your mouth does
NOT go to the food. Got it?
Do not blow on your food. If it is too hot, wait a bit.
Just don’t do the open mouth pant with the fork still in
your mouth holding the hot food thing.
Close your lips around the fork with all of the food
in your mouth and extract the fork without scraping
your teeth. Doesn’t fit? IT”S TOO BIG of a bite then
now, isn’t it?
Putting the fork down and napkin dabbing after every
bite is overkill unless the Queen is present. Just put the
fork down sometimes and wipe milk mustaches and food
falling off your face every so often.
Do not talk with food in your mouth. Finish swallowing and THEN talk. This way no one has to see your
disgusting chewed up food, or even worse, you spray your
disgusting chewed up food everywhere because you are
talking with your mouth full. Bluck!
Do not drink with your mouth full of food. Chew
more thoroughly
EATING OUT
SWANKY:
When making a reservation, it is proper for it to go
under the Gentleman’s last name.
After the Gentleman checks in for the reservation it
is the “Ladies First” rule.
It is proper to let the lady walk in front, behind the
hostess to the table. Ladies are handed the menus first.
Ladies order first.
After the food shows up, it is proper to wait until
everyone at the table is served until just digging in. If the
rest of the table tells you to go ahead, it is at your hunger
level discretion to wait or not at that point.
When community dishes arrive like appetizers or
Chinese food, do not eat directly from the serving dish.
Never put your personal eating utensils into the community dish. Use a serving spoon.
It is fine to use your bread plate for more than
bread.
If you have to leave the table for any reason, excuse
yourself.
If it is an intimate dinner, set your cell phone for
message pick up. It is considered rude to talk on your cell
phone while out on a one on one date and sometimes it is
not appropriate in an important group meeting either.
Ask if other people are finished with their food
and drink before standing up to leave or asking for the
check.
A gentleman helps his date out of her chair, with her
coat and walks out with the lady in the lead.
*I sometimes find it preferable to walk behind my
date in crowded situations because he clears a better
way through and is taller than me.
SLUMMIN’:
There is always time for balance of both the prissy
and the practical world.
In a fun, informal social situation, it may be more
like… hey, whoever gets to the seat with the best view of
the action first wins. If you need help with your friggin
coat just say so, but I think we both can handle ourselves
and eating using your fingers without proper utensils is
perfectly fine.
There are times you just want to get some grub
down without the manner patrol getting on your back
and it’s fine, really. Just as long as your manners make
an appearance when it counts.
You never know when someone may just motivate
you to want to pull out all of the stops and impress with
manners.
41
Toxic Chemicals
In Food:
Your Number 1
Weight Loss
3 Bad Diet Mistakes To Avoid At All Cost
Even though there is so much information
available about weight loss, the same diet
mistakes are being made over and over every day. We are not talking here about little
slipups where you ate a slice of pie that was
not on the plan, but big mistakes that lead
to failure to lose the weight that you want
to lose. Understanding these errors can
help you develop the attitude that will lead
to permanent weight loss for you.
your target weight. You may have a great
diet plan and be very successful in losing
weight, but what happens when you reach
your goal?
You have not learnt to eat ‘bad foods’
in moderation so as soon as you start, you
are likely to go out of control. It is better
to include a little of everything in your diet
and learn to enjoy it in small quantities.
Yes, even chocolate!
1. The All Or Nothing Attitude
3. Goal Failure
All or nothing dieters will often
pick out a complicated diet that is almost
impossible for them to maintain. Before
beginning, they will search the kitchen
for anything that does not fit the plan and
throw it in the garbage. They are planning
to be the perfect dieter, and so they will
be, for one day, three days, seven days or
even a couple of weeks.
Then, inevitably, something happens
that means they cannot keep to the diet
one time. Immediately the whole thing is
ruined in their eyes and the diet is over.
They go to the store and buy all the things
that went into the garbage last week and
proceed to gain back all the weight that
they lost, as fast as possible.
If you are this kind of dieter you
need to ask yourself some tough questions. Do you really want to lose weight
permanently, or just lose a few pounds so
that you can enjoy putting them back on
again? The way forward is to make small
changes to what you eat so that you have
a slow but steady weight loss.
Setting achievable goals is vital in any
weight loss plan. Goals should be clear,
realistic and set out in writing. While you
probably do have an ideal weight in your
mind, unless you are only very slightly
overweight it is probably too distant to
be useful. A more useful goal would be
to lose two pounds per week for the first
five weeks and then one pound per week
after that.
Some weeks you will lose more and
some less, some weeks you may even gain,
but if you track your progress on a graph
you will see that ups and downs are natural
and do not stop you progressing steadily
toward your major goal.
If you have been making these mistakes, do not worry. The most important
point in dieting as in so many other things
is to move on. Learn from your failures
as well as your success and do not use a
mistake as an excuse for giving up. The
only way to achieve your goal permanently
is to make a commitment to become a
healthier person.
Remember that eating normally
includes eating more some days and less
others. Learn to enjoy food in moderation
and you have every chance of avoiding
these bad diet mistakes.
By: Mark Kimathi
2. The Attitude of Sacrifice
Another common mistake is to view
your diet as a period of sacrifice. You
do not allow yourself the foods that you
enjoy most while you are on your way to
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42
A
Enemy
lthough most people logically acknowledge that chemicals in food are
bad for them they do not really understand
the full implications especially its direct
connections to the metabolism and storage
of excess body fat.
Firstly, the more chemicals that a person consumes from their food, the harder
the liver must work to metabolize and flush
out all of the toxins from the body. What
does this have to do with fat loss? The
liver is the body’s number one fat burning
organ and its health and function is closely
related to how lean your physique will be.
The more time it spends processing chemicals (including alcohol), the less it has to
properly regulate your metabolism, burn
fat and keep you looking
lean and toned.
Here’s some
statistics
to clearly
put you in
the picture:
The US Food and
Drug Administration
(FDA) currently lists
about 2800 international
food additives and about
3000 chemicals added
deliberately to the food supply. Including
chemicals used in food production from
ground to stomach, the number rises to between 10,000 and 15,000. William Kellas
and Andrea Dworkin -Surviving in a toxic
world There are currently over 100,000
chemicals approved for use in Europe alone
with over 8000 more added each year. The
Danish Environmental Authority entered
all that was known about 40,000 chemicals
into a database and concluded: “ 20,624 to
be dangerous, of this number 9,538 acutely
dangerous when consumed. “ A further
9,668 incur allergic reactions. “ 1678 are
mutagenic. “ 642 incur cancer.
Another massive problem with processed foods is that almost all of them
contain refined white sugar. This can be
in several forms such as sugar, sucrose,
corn syrup etc but the bottom line is that
all are highly detrimental to your health
and achieving the body you deserve. This
section is quite detailed but it’s important
that you know the TRUTH about how white
sugar just totally destroys your ability to
get lean and muscular and with this knowledge ‘eating clean’ becomes a powerfully
sane choice. The following information
comes from ‘Sugar Blues’ by William
Duffy. Why is sugar toxic to the body?
In 1957 Dr William Coda Martin tried to
answer the question: When is a food a food
and when is it a poison? His working definition of “poison” was: “Medically: Any
substance applied to the body, ingested or
developed within the body, which causes
or may cause disease. Dr Martin classified
refined sugar as a POISON because it has
been depleted of its life forces, vitamins
and minerals.
This is why the KEY principle above
all else in your eating plan will be to eat
only natural, unprocessed (and organic
whenever possible) foods. Reducing the
chemical build-up and intake will get
your liver burning fat and speed up your
metabolism so you are a better fat burning
machine 24/7.
Obviously with the amounts of chemicals most people typically consume from
the foods they generally eat, the liver cannot process them all so they become stored
in the body until they can be processed.
If the chemical barrage would stop these
‘chemical stockpiles’ would get around to
being processed but unfortunately since
there are more chemicals taken in every
day, the stockpiles get larger and larger.
Also many of these chemicals cause an
acidity in the body that needs to be neutralized lest it literally burn and damage
cells and tissue including your hard earned
muscle that you spend hours in the gym
developing.
About The Author
Ben Kong is the author and co-creator of www.ultimatebodysuccess.com
43
pushups
0(/7'2:1
'(&/$5(6'($7+72)$7&(//6
1
TRY THESE!
REGULAR PUSHUPS- Regular push-ups are the usual
push-ups that everybody does.
WIDE PUSHUPS- keep your hands just a bit wider than
shoulder width, in order to gain maximum effect.
MEDICINE BALL PUSHUPS- This is performed just
like a normal pushup, but the only difference is to use
medicine ball. This move requires lot of core strength.
Medicine ball pushup is a bit advanced one, as it stabilizes the muscles of your upper body and gives you
great strength.
CHAIR PUSHUPS- Performing chair pushups are very
useful for lower chest, shoulder and triceps. Let me tell
you how to do this. Have two chairs of equal height of
your shoulder far away from one another. Place one hand
flat on each seat and extend legs behind. Press yourself
back up and repeat as many times as possible.
(Some fitness gurus recommend that it is better to
use stairs than chair as they increase resistance and
stamina.)
44
Mobile
and budget
friendly!
In today’s busy world many people don’t find enough time to go to a gym and workout
but a simple pushup can do it all! They are one of the excellent ways of exercising and
can be done anywhere as they are budget friendly too.
Pushups strengthen your triceps, pectorals, shoulders and almost the whole of your upper
body. Performing pushups will not only help you to pump up blood to muscles.
A warm-up is essential before doing any kind of workout. It will be more effective, if
you warm-up well before starting your pushups.
As push-ups are a high-rep exercise, they help to increase your blood flow within the
muscles and arms. If you use these exercises properly, you will definitely gain strength
and condition your muscles. Start with the basic push-up and work up to 3 sets of 8 reps,
then challenge yourself more.
burning power of beta andrenergic agonists (MetylSynephrine) and alpha andrenergic antagonists
instead of 9 (activation factor) + 8 (protection factor)
equaling 17 on the fat burning scale, this synergistic
combination has a geometric effect of 72!
The powerful fat loss agent, 11-Hydroxy Yohimbine is of great interest here because regular
Yohimbine yields a roughly 32% increase in the
fat burning hormone, NE. Compare this to 11-Hydroxy Yohimbine that yields an even more impressive research proven 56% increase in the potent
fat burning hormone, NE. We are only now just
studying how the combination of the other Yohimbine compounds in Meltdown work in concert
to increase NE even further. With the combined
effect of alpha-Yohimbine and 11-hydroxy Yohimbine contained in Meltdown blocking both alpha-1
and alpha-2 receptors, my hypothesis is that we
are looking at a 81%+ increase in NE!
7+,6,621/<7+(7,32)$/$5*(6&,(17,),&,&(%(5*0(/7'2:1
™
Yohimbine HCl, 11-Hydroxy & Alpha Yohimbine 11-Hydroxy Yohimbine
nist lies in it’s ability to burn fat without causing
anxiety like its chemical cousin, ephedrine which a
beta-2 Andrenergic Agonist.
The magnificence of a beta-3 Andrenergic Ago-
and mood with minimal jitteriness while burning fat
at an unprecedented rate.
Methylphenylehtylamine as the love compound in overdrive dramatically enhancing the sexual experience
and many other aspects of fat loss and is trademarked
by VPX as Craving Control® and Mind Control Matrix™
for its potent ability to shut down appetite and eliminate
death to fat cells.
VPX1.COM
45
Meltdown® by VPX is the most profound scientific fat loss innovation of the decade. Meltdown has a star studded ingredient
profile of newly invented exclusive fat loss compounds designed
to burn fat faster and longer by kicking up a thermogenic storm!
And that’s just the tip of a very large iceberg of fat burning science. Meltdown will radically increase energy levels, take mental acuity and alertness into the stratosphere and induce an intense mood-altering euphoric effect that is going to re-write fat
loss biochemistry. Meltdown is also highly pro-sexual. In fact
I’ll guarantee that you have the best sex you ever experienced
shortly after taking Meltdown! However, we are only here today
to talk about fat loss.
The Yohimbine Synergistic Fat Loss Trifecta
Yohimbine is an alpha-2-antagonist which simply means it exerts its fat
loss magic by blocking the alpha-2 receptors. Blocking action of the alpha-2 receptors is critical for fat loss because it increases blood flow in
adipose tissue and as a result ramps up internal fat metabolism causing previously stored body fat to be released into the blood stream and
burned as energy. This process is known as Lipolysis. Yohimbine also
works by increasing Norepinephrine (NE) - one of the body’s principal lipolytic (fat burning) hormones. The challenge is that when NE is released
it stimulates both the alpha and beta receptors. While stimulating the beta
receptors causes the desired effect of fat liberation, NE simultaneously
also stimulates the alpha-2 receptors which can have the undesired effect
of interfering with the process of body fat being burned as energy. Yohimbine is a really cool substance because it exerts a kind of self-protective
mechanism by blocking the alpha-2 receptors and guarding one of the
body’s key fat burning hormones called Norepinephrine. Simply stated,
it is almost like Yohimbine has a mind of its own that says, “I’m going to
increase NE to destroy body fat and nothing is going to get in my way.”
Because of the sheer fat burning potency of Yohimbine, we analyzed
this chemical very closely and now introduce two new forms (along with
Yohimbine HCl) of Yohimbine in Meltdown. Consequently, Meltdown
contains three specialized forms of the potent fat loss agent, Yohimbine. It’s no secret that when it comes to burning fat, milligram per milligram, Yohimbine is even more effective than ephedra. Along with pure
Yohimbine HCl, Meltdown now contains 11-Hydroxy Yohimbine which
hich
has an unusually long half-life and, therefore, exerts a prolonged
research-proven fat burning effect for up to eight hours while
increasing norepinephrine levels by up to 56%! This is important
because Norepinephrine (NE) is one of the body’s principal lipolytic (fat burning) hormones.
and finally, 3) 200 mgs of pure Synephrine HCl. Even when these high
amounts of pure Synephrine were stabilized with HCl and bound to a
polymer-lipid based delivery system, thermogenesis was not induced.
Furthermore, energy, heart rate and oxygen uptake did not increase
nor were any other markers of fat loss apparent! We were about to give
up on Synephrine until I came up with one last creative effort to get
this compound to work. We turned to several molecular modifications of
Synephrine to see if this scientific approach would make this compound
an effective fat loss agent. I must admit that there was a great deal
of apprehension because generally speaking, if an ingredient doesn’t
work to begin with, it normally doesn’t work no matter what you do to
the chemical structure. The answer to the Synephrine challenge was to
chemically engineer Methyl Synephrine. To our delight Methyl Synephrine didn’t make your heart race or give you anxiety like ephedrine but
provided almost equal amounts of thermogenesis, energy and feeling
of well being. After perfecting Methyl Synephrine, human subjects were
excited about its effectiveness and our scientific team was even more
excited knowing how well beta andrenergic agonists stack with alpha
antagonists in regard to fat loss.
With Yohimbine HCl, 11-hydroxy Yohimbine, alpha-Yohimbine and Methyl Synephrine VPX could have easily stopped here and delivered the
best fat burner ever created. However, we had a great deal of other new
compounds equally important in assembling the most profound scientific
fat loss innovation of the decade. It is well documented in research that
ephedrine and caffeine stacked together have a significant synergistic effect to cut fat and that ephedrine and caffeine stacked with Yohimbine had
an even greater capacity to destroy fat. Therefore, we theorized that combining caffeine with Methyl Synephrine (the chemical cousin of ephedrine) would exert a similar fat loss effect. More importantly, we theorized
that we could even beat the old-school Ephedrine-Caffeine-Yohimbine
combination with a more scientifically hip: Caffeine-Methyl SynephrineYohimbine HCl, 11-hydroxy Yohimbine, alpha-Yohimbine stack. And, human subjects (including myself) confirmed that our theory was correct!
All my staff and I can say is that this combination rocks, period!
Further, Meltdown also contains the rare alpha-Yohimohimbine compound. The scientific marvel is that Yoohimbine HCl, 11-Hydroxy Yohimbine and alpha-Yohimbine work synergistically to increase
lipolysis. These compounds work particularly
well in the stubborn areas of the butt, thighs
and abdomen because of the Yohimbine receptor cites concentrated in those areas.
Meltdown® Research & Development Project
Interestingly, most of these compound innnovations contained in Meltdown didn’t’t
even exist and had to be chemically
y
engineered in the lab. For example, 20
milligrams Synephrine is supposed to
be a fairly decent fat loss compound
similar in action and chemical structure to ephedrine. So we set up a human subject study and tested all the
parameters of fat loss using 1) 25 mgs
of pure Synephrine then, 2) 50 mgs of
pure Synephrine HCl (hydrochloride)
46
Above is the chemical structure of Yohimbine (R1 =
R2 = H) and its 2 hydroxylated metabolites, 10-hydroxy-yohimbine (R1 = OH, R2 = H) and
11-hydroxy-yohimbine (R1 = H, R2 = OH).
Combined with Owoc’s new Methyl Hordenine &
Methyl Synephrine are the world’s most powerful fat
loss compounds - ALL contained in
MELTDOWN .
®
Phenylethylamine (PEA) processes the unique capacity to increase metabolism by stimulating your thyroid
gland and inducing thermogenisis to burn fat while eliciting the euphoria of eating a 1000 chocolate bars. So
imagine if you could take PEA and make it 40 to 60 times more effective. Meltdown may give you the buzz of
40,000 fat and calorie free chocolate bars while melting fat off faster than a blow torch!
Naturally Occurring “Designer”
Fat Loss Compounds
Phenylethylamine (PEA) processes the unique capacity to increase metabolism by stimulating your thyroid gland and inducing thermogenesis
to burn fat while eliciting the mild euphoria of eating a 1000 chocolate
bars. So imagine if you could take PEA and make it 40 to 60 times more
effective? Meltdown may give you the buzz of 40,000 fat and calorie
free chocolate bars while melting fat off faster than a blow torch! Therefore, it was now time to add our new breakthrough fat loss compounds
called, R-ß-M-PEA (R-ß-Methylphenylethylamine) and n-Methyl-ß-PEA
(n-Methyl-ß-Phenylethylamine). We originally began working with ordinary ß-PEA and ß-PEA HCl but found these compounds to have far too
many limitations. First, they were metabolized far too quickly and secondly, their ability to cross the blood brain barrier was weak and could,
therefore, be astronomically improved up to 40 to 60 times by using
the R-ß-M-PEA and n-Methyl-ß-PEA versions! This is mind boggling
considering that most consumers and other supplement companies are
already satisfied with ordinary PEA. But remember, I’m staking my entire career and reputation on my guarantee that Meltdown® is the most
profound scientific fat loss innovation of the decade!
n-Methyl-ß-PEA and the other above-mentioned compounds in Meltdown. This resulted in a super clean mild “X” buzz with unprecedented
mental acuity that lasted for hours and extended thermogenesis, carb
Craving Control® and other markers of fat loss.
Methyl Synephrine AKA Super Synephrine™
Caution: Synephrine DOES NOT WORK! I hate to burst your bubble but
Synephrine and Synephrine HCl are as useless as a screen door on a
submarine. However, Methyl Synephrine is an off the chain version of Synephrine. This adrenergic amine robustly accelerates fat metabolism and
thermogenesis to simultaneously speed up the fat burning process. Unlike its chemical cousin Ephedrine, Methyl Synephrine has mild stimulating
properties on the central nervous system which is highly desirable because
you get ultimate fat burning properties without the racing heart and anxiety
that ephedrine caused. This is because Ephedrine works at the beta 2
receptor which acts on the CNS (central nervous system) and may have
side effects in unhealthy individuals while, Methyl Synephrine is one of the
adrenergic amines that stimulates the beta-3 receptors.
High Powered Hordenine™
It is commonly known to skilled biochemists that the kinetics of any
version of PEA can be extended when combined with an MAO inhibitor. However, I was highly disappointed with lack of MAO inhibiting capacity of Hordenine and Hordenine HCL. We needed this
compound to kick butt for two major reasons. To achieve the desired MAO inhibition effect, we again had to alter the basic
chemical structure to create a super type of High Powered
Hordenine. Unlike straight Hordenine or Hordenine HCl,
this special Hordenine had to be a potent MAO inhibitor
to prevent PEA from being metabolized by the monoamine
oxidase (MAO) enzyme. Blocking MAO would increase the
duration of action of our brilliant R-ß-M-PEA and n-Methyl-ß-PEA inventions and permit easy transport across
the blood brain barrier. In medicine this is called increasing the pharmacokinetic value. This would allow
R-ß-M-PEA and n-Methyl-ß-PEA – two of the most potent legal designer fat loss compounds to become even
more efficacious.
Of equal importance, adding the appropriate functional group to the chemical structure would also ramp up
Hordenine’s intrinsic andrenergic fat burning capacity.
So, after attempting to stabilize Synephrine with HCl and
failing at hydroxylation to make it more soluble as was
accomplished with 11 Hydroxy Yohimbine, we finally
arrived at adding a Methyl functional group to Hordenine thus giving birth to “Undisputed King of all MAO
Inhibitors called, Methyl Hordenine AKA High Powered
Hordenine! - not to mention that Methyl Hordenine and
Methyl Synephrine are an outstanding beta adrenergic agonist fat loss stack that works synergistically with
the triple Yohimbine alpha 1 and alpha 2 andrenergic antagonists. And, we are all well aware from old days of the
Ephedrine (an andrenergic agonist), Caffeine and Yohimbine stack
that Caffeine further enhances the effect of andrenergic agonists like
Methyl Hordenine/Methyl Synephrine and Yohimbine. And, our Methyl
Hordenine innovation produced effects beyond our wildest imagination with real human subjects when combined with R-ß-M-PEA and
VPX1.COM
47
Meltdown is for persons who are healthy and serious about burning fat fast. It is
extremely potent and therefore, you must read and follow the entire label prior to
taking this product.
The first 700 persons to purchase Meltdown directly from VPX will get a
FREE copy of Jack Owoc’s Zero Impact Diet book. You must mention this
magazine ad to receive your FREE book.
FREE B
OOK!
This functions to increase the metabolic
building muscle and annihilating body
We theorized that we could even beat the old-school
rate without affecting heart rate or blood
fat. Other biological aspects of M-TTA
pressure. Synephrine releases epinephrine
are, reduced proliferation and apoptosis
Ephedrine-Caffeine-Yohimbine combination with a more
and norepinephrine primarily in the beta-3
(death) to fat cells.
scientifically hip: Caffeine-Methyl Synephrine-Yohimbine
receptor sites in adipose (fat) tissue. StimuHCl, 11-hydroxy Yohimbine, alpha-Yohimbine stack. And,
lation of the beta-3 receptor sites brings
Comparing other Fat Burners to
human subjects (including myself) confirmed that our
forth lipolysis meaning it stimulates fat meMeltdown is Like Comparing a
theory was correct! All my staff and I can say is that this
tabolism. Another distinctive physiological
Tricycle to a Stealth Bomber
combination rocks, period!
property of Methyl Synephrine is its role
Meltdown is the world’s most scienas an Alpha-1 adrenergic agonist which
tifically sophisticated advanced fat
plays a major part in the metabolization
burner. Meltdown is powered by a phard
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48
Q:
What exercise would you
recommend as the best for
putting serious size on my legs?
Y
our legs are your foundations and
hard heavy leg training will transform your physique making it more
powerful and stronger than you ever imagined. However, hard heavy leg training is
brutal and that’s why the majority of the
masses run for the hills and don’t achieve
Ultimate Body Success. Leg training is
simple in many ways but at the same time
has many subtle technical and psychological nuances that make it very challenging
and often very frustrating when people get
stuck but can’t quite figure out why or how
to get past their plateau.
The Squat is the king of all exercises
and failing to pay close attention to the
technical aspects of this core exercise will
mean that you will crash and burn with
what I call the 80-90kg squat phenomenon.
Very few guys squat, but still fewer squat
well. If you don’t perfect your technique,
eventually around the 80-90lg mark, your
progress will come to a grinding halt. You
won’t be able to get proper depth, the
movement will feel awkward and at worst
you may even injure yourself. I have seen
it countless times,guys that weigh 8090kg or more getting stuck at around the
80-90kg mark who end up 3/4 squatting
that weight for years on end. Don’t let this
happen to you - technique is everything,
otherwise you’re just wasting your time
and energy needlessly. It is absolutely imperative to practice until the bar sits well,
you feel your groove and you can hit your
depth consistently, staying tight and strong
throughout the whole movement.
Like the deadlift, the squat is a hard
and heavy simple movement yet has many
subtle nuances that you will discover as
you progress in your training journey.
As with any progressive overload,
over time you will come up against sticking points or even from the start you may
find that you may not be able to hit proper
depth with any appreciable amount of
weight. The most common technique flaw
is not going to at least parallel. Even if you
are never going to enter a powerlifting
competition, going to parallel is so crucial
for long term squatting power, effective
leg training and balanced development of the quads, glutes and
hamstrings that you always have to
be fastidious about your depth.
Whenever you increase the
weights, make sure that you still
keep your depth. If you lose
some depth, get it back before
you increase the weight again.
Simple. On the subject of proper
squat depth as well, once you get
beyond the basics, it should be a
never ending constant refinement
to improve your feel or awareness of where your proper depth
is so you can work on hitting it
precisely EVERY time and not spend any
more time ‘in the hole’ than necessary
before powering the weight back up. There
is a saying that I think relates beautifully
to the squat: “amateurs practice until they
get it right, professionals practice until
they never get it wrong.”
About The Author
Ben Kong is the author and cocreator of http://www.ultimatebodysuccess.com - The Impossible To fail, Total
Lifestyle System For Creating Your Best
Body Ever.
49
pz’s perspective
photo by Billy the Kid
Conscious vs.
Unconscious
which one are you?
by: Pz
L
ife is the coexistence of opposites.
One contrasts the other and together they give each other meaning.
Pleasure and pain, hot and cold,
light and dark, joy and sorrow,
birth and death are all members of the family of opposites. There are many pairs of
opposites we use to describe people—rich
or poor, strong or weak, happy or sad.
When you hear someone referred to as
being rich it usually means that they have
a lot of money. If they are called weak then
you can probably conclude they couldn’t
make a living as a competitive bodybuilder.
A sad description brings to mind someone
who is unhappy or depressed or hurting in
some way. I’d like to add one more pair
to the list--conscious and unconscious. If
I were to ask are you a conscious person
what would you say? How would you
answer?
Day in and day out people come and
go in our lives. Some we meet only in passing or from a far. Some stay longer than
others. Some we interact with more regularly like on the job or at the gym. Some we
are related to or have as friends. Some we
actually live with and even marry. Some
are conscious some are not. What is the
difference and how would we know how
to distinguish one from the other?
I have been an observer of human
behavior my entire life. Early on, I instinctively knew everyone was not plugged into
the world the same way. I couldn’t quite
explain it, but I could make the distinction. For some it seemed like a firm, solid
connection-- a high voltage free flowing
energy. Others seemed not to be plugged in
at all and reminded me of a three-pronged
plug trying to fit into a two-pronged outlet—impossible on its own to connect. It
was as though these folks were literally
asleep at the switch.
50
What I came to
discover is we are, in
essence, not divided
by color or race or
intellect or religion or
social status or class,
but by being either
conscious or unconscious.
Some people are
exactly conscious—
ever evolving, ever
growing, ever striving. They are listeners, givers, movers,
thinkers, and keepers
of the flame of awareness, stewards of the
Earth and of the gift of
humanity. They are on
a frequency tuned-in to
themselves, to others,
and to the good of the
collective whole.
Then there are
the unconscious, those
who don’t have a clue
about who they are
or why they are here.
They don’t care very
much about you or
your situation either.
They go through the
motions of life with
their blinders and their myopic vision never fully being engaged. They can appear
as inflexible or one tracked, unyielding or
entitled. These are the people who can be
the most dangerous, cause the most disappointment, or create the most havoc. Since
they are so little invested they have so little
to lose. Unaware of their surroundings
or uncaring of the consequences of their
behavior they act without thinking or think
without knowing. They are on a frequency
system much lower that creates a draining
on those around them and on the quality of
light that flows through us all.
Countries can be unconscious,
too. I believe the whole damn country,
the United States of America, has been
unconscious for some time. That is the
only possible explanation I can come up
with for the abysmal condition we find
ourselves in. It didn’t happen overnight,
but it happened. It’s here—real issues
facing real people without any real solu-
tions. It’s not the fault of one guy at
the top either.
America was an experiment of
sorts—one that to this day is mostly
misunderstood throughout the world
and not altogether appreciated by
us right here at home. It is a work
in progress that seems, here of late,
needs a little more progress and a lot
more work. America is also an instrument of inspiration. We are so blessed
to be living in this land of opportunity
where the dream of anyone from anywhere can still come true.
What happened to us? When did
we get so arrogant? As Americans we
are not alone. The rest of mankind is
practicing similar selfish and destructive policies. Why do we think we
know better and we are conscious
while the universe is not? Why do
we think we’re not responsible—during or beyond this lifetime-- for our
words and deeds to others and to the
universe at large?
The good news is there is an
awakening--a shift taking place. It is
gathering momentum and picking up
speed. There is fear among nations
that can diminish if we want it to.
There is healing among nations and
harmony on the Earth that can be established if we want it to. We have the
ability to make this happen. At stake
is the future of civilization as we know it.
The whole of mankind hangs in the balance. Let the unconscious keep their heads
in the sand. That’s their choice for now.
Let the conscious unite and put their heads
and their hearts and their energies together.
The planet can be the beneficiary of those
efforts. We have the power. It is possible
to bring this about—one conscious person
at a time. Conscious or unconscious-- what
about you?
Pz’s Pointers on being
conscious:
Being part of a bigger system-- As a member of the human race
you are an individual born from parents
into a family and a culture and a country
and a continent and a planet and a galaxy
and a life design that is integrally woven as one. In this
vast context you can seem
small and insignificant. You
are not. What you do during
your stay contributes on all
of those levels. You are a
being with a purpose and a
mission. Your life is no accident. When we
see ourselves in that reflection we have the
potential to learn and grow consciously.
When we contribute we leave a mark of the
earth that is significant and ours alone.
than a private matter between consenting
adults, the Governor is under investigation
for how he used or misused his power as
an elected official. While this fall from
grace is perfect fodder for folks living in
glass houses, the stones being thrown at
Spitzer seem to be coming from multiple
said recently he wished he’d learned to
read music when he began playing. It
might have been helpful throughout his
career, but he is a stylist, and he is who
he is. Lindsey is an example of someone
who identified his talents and worked
hard at cultivating them until he has now
become one of the all-time giants
in his field. The gifts you are given
may or may not be grandiose or
obvious. They are, nonetheless,
important—you are important.
Whatever the case, use your gifts
for the betterment of you and for the
advancement of planet Earth.
We don’t see things as they are;
we see them as we are.
—Anais Nin
Leaders reflect the collective whole—Those who are
in positions of influence upon our planet
are making choices that either advance
humanity or not. In a world where the only
power recognized is external a reverent
politician may not appear qualified. When
leaders lead with their soul and not with
their ego the outcomes of their decisions
will be quite different. They will bring
about change that is based on compassion
and caring, rather than brutality and destruction. At last count the amount spent on
the race for the White House was $760m
and counting. Imagine the good works that
could be accomplished with those funds.
How can a system that requires so much
money for one to participate attract the
most honorable to the process? So many
great possibilities are left out. It’s like a
stacked deck in Vegas where the house
always holds the winning hand. The protracted battle between Hillary and Barack
has shown itself to be one of dueling egos.
The alternatives aren’t uplifting either.
Regardless of the outcome, we have to
stay involved. We must remain on a positive plane. What we can do as citizens is
continue to be the best citizen possible.
The positive energy and pure intentions
of the collective whole can turn the tide of
negativity and bring about an attitude of
reverence for life both here and beyond.
S e c r e t s a n d h y p o c r i sy
don’ t lead to authentic
empowerment—You have all
heard about it by now. He has spent his career rooting out government corruption and
led a crackdown on prostitution. Known as
the “Sheriff of Wall Street,” and named
by Time magazine as “Crusader of the
Year,” Governor Eliot Spitzer is now out
of a job. When his long-time involvement
with the Emperors Club came to light, that
once political hot-shot was through. More
unsympathetic corners. Because he was
talking one talk and walking another his
hypocrisy is what has most lips wagging.
The engine of our evolution is choice.
Choices we make affect more people than
ourselves. Spitzer’s issues with power or
lack of responsible choice didn’t allow
him to take into account the consequences
of his actions. His wife, Silda, and three
daughters will decide for themselves how
to move forward in the midst of their pain
and the cost this has taken on their relationship. Spitzer will have the chance to work
through his weaknesses and see if he can
find a way out on the other side.
Thoughts, words, and actions do count— In each moment
always be conscious of who you are and
of your intentions. What you say and do
and act towards others will be said and
done and acted exactly to you. That is the
law of karma. It is a given. Ask yourself,
“Would you rather be a taker or a giver?
Would you rather live in judgment or acceptance? Would you rather live in fear or
love?” Trust that the universe will provide
for you the needs of your soul and the
assistance to get you to that perfect place
of clarity.
Utilizing your gifts—Each
soul comes to this Earth with their own
set of gifts. Look within your own family—no two siblings are exactly alike
when it comes to their innate strengths, yet
they’re from the same mom and dad. Look
around within your group of friends-- no
two are quite the same even though they
share common interests. Look around the
gym—no two members are identical yet
they train with similar goals. Look at society as a whole. Even within professions no
two people perform their chosen vocation
in the exact fashion. That’s because we
ARE like snowflakes—beautifully formed
and complexly crafted with a shape and
structure that is uniquely us. Whatever has
been bestowed upon you is a gift worth its
weight in gold. It’s a gift worth pursuing
and worth sharing. In some cases your
gift can be obvious. Guitarist Lindsey
Buckingham, formerly of Fleetwood Mac,
Understanding temptation---Knowledge is a wonderful but
crazy discovery. The closer you look the
more there is to learn. The more answers
you find the more questions arise. The
journey is taken step by step. That’s a good
thing. You will be tempted and seduced
time and again by external circumstances.
If you make the conscious choice not to
beat the temptation you will experience
the cause and effect that decision brings.
You will lose power. Temptation, however,
provides an opportunity for the soul to
learn without harming others and to be
empowered. It’s like a dry-run at getting
it right. This is a process that doesn’t
miraculously happen because you wish it
so. Authentic power comes from making
choice after choice after choice and is a
process that must be earned.
Challenge and release
your fears—When your emotions
are based on fear and not love the behaviors
that come after are negative and a product
of that fear. You can express jealously or
greed or anger in ways that keep you locked
into a loss of authentic power. The human
species is evolving, leaving the pursuit of
external power behind to pursue, instead,
genuine power. That is power based upon a
world built with the energy of the soul. It’s
a walk that requires looking at the universe
and our place in it through different lenses.
We’re all on this journey together. Travel
outside of your fear and judgment; allow
the power in you to shine bright, and, in
doing so, help transform the world.
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
You’ve been hurt.
Your heart has been broken.
Your world is about to come unglued.
WHAT DO YOU DO NOW?
In Pz’s NEW
book
You’ll find the answers.
NOW AVAILABLE AT:
Circle Books
Sarasota
941.388.2850
Haslam’s Bookstore
St. Pete
727.822.8616
Cool Crystals
Largo
727.559.0007
pzpower .com amazon.com naturalmuscle.net jimsaminc.com
51
photos: Danny Fittro
Lisa Church
Linda Rosenfeld
n ts th e
Fi tn e ss p re se
Sh ap e s To ta l
“Little Black Dress”
tampa florida
Summer Melendez, Tania Romero
Top 5--21-35 yrs.
Lisa Church
Michelle Newell*
Thunder Lowe
Jamie Smithers
Tiffany Warmack
Christina Gordon, Summer Melendez, Rachel Melendez,
Patricia Duffield, Robin Leiby
52
52 Natural Muscle April ‘08
Lisa Vinson
Top 5--36-49 yrs.
Christina Gordon*
Mary Pat McGuire
Mary Jo Espy
Karen Harris
Carey Bond
Top 5--50 and over
P.J.Oakes*
Maripi Rawls
Sue Behring
Joan Dale
Julie Bingham
* Overall Winners
Over $4400 raised for The Humane Society of Tampa Bay
Jamie Smithers, Tiffany Warmack
Vickie Cater, Carey Bond
Olga Ovichyan
Judges, Michael Pittman, Melissa Pittman,
Casio Jones, Jen Holloway
Karen Harris, Amanda Peloquin
Christina D’More, Jennifer Roth, Crystal Haverlak
53
welcome
to my world
ever since.
Who do you want to emulate?
I like who I am and have never dreamed of being someone
else or being like someone else. I am how God made me
and that is what I accept.
What traits do you value the most?
Honesty, sincerity and respect.
What do you see that is good in Fitness today?
Women are receiving more exposure and respect than
they did years ago.
Interview and photos by:
Dr. “Coach” Atherton
What needs to change in Fitness today, in your opinion?
Although fitness is taught in schools, I don’t think it
receives enough emphasis. Eating disorders are at a high
with teens and I believe with proper education in fitness
we could help to avoid bad habits and instill a healthy
lifestyle.
T
his past November in LA, MY WORLD was introduced to Amelia Powers, 2007 Overall Bikini Cham-
pion. She is the first Classic division winner in the history of FAP to win the OVERALL title (and it
was over Siena and Monica - you can easily run out of adjectives for these two!) After the competition,
I emailed Amelia to ask her to grace MY WORLD. The more conversations I had with her, the more
What would you like to say to the reader of NMM?
Normally, to reach goals is not something that happens
overnight, but if you take one step at a time you will reach
them eventually.
I wanted to know about this Peruvian Beauty. Her background intrigued me and her maturity of vision and
purpose challenged me. She and her husband and son drove down from New York for a shoot in my Great
Falls studio.
This shoot was magical from beginning to end. Despite 8 hours on the road, Amelia’s strength, poise, charm,
and grace adorn the images. In all my years of shooting, I think Amelia is at the very top, and considering I
“I like who I am and have never dreamed of
being someone else or being like someone else.
I am how God made me and that is what I
accept.”
have shot the best of the best, this compliment is not lightly given, but well deserved. Something exquisite and
enchanting stirred with each click of the camera. A mesmerizing Latina mystique stirred and astounded the
camera frame by frame.
AMELIA POWERS IS SIMPLY SUNNING! Her beauty goes is rooted in deep in her soul. It has been
lovingly nurtured by her parents and protected by her husband into something exquisite and enchanting. My
Coach A?
I think he is truly a gentleman and his advice has been a
blessing to me. I believe he talks from the heart and his
words are sincere. There are no words to truly explain
my appreciation to him.
camera absolutely loves this champion! (Some company is going to snap her up as the REAL DEAL - a super
spokes model.) I took over 500 images (Can you believe I get to do this for a living?) and was hard pressed to
pick the best –See for yourselves, my friends, Welcome to MY WORLD…..
What do you consider your greatest lesson learned?
That being a mother isn’t as easy as I thought it would be,
so I have learned not to assume things in life.
Is there anyone you would like to thank?
God for giving me the joy, strength and health to live
my dream
What do you consider your greatest triumph(s)?
2007 Miss Bikini America Overall title at age 35 and being a mother of one is to me my greatest triumph.
What do you do for a living?
I own my own Gym where I train only women in
Menands, NY
How/Why did you get involved in fitness?
I first developed a passion for fitness at age 12 and entered
my first competition at age 16. My father was a national
running champion and his influence helped me to get
54
involved in the sports and fitness industry.
Favorite Book: Bible
Movie: Ghost
Cheat Food: Vanilla wafers
Who influenced you the most athletically, Academically?
My father
Who do you admire the most?
Male? My father
Female? My mother
What did you think about your first competition?
It was truly a challenge because my mother never wanted
me to compete. She was worried that I would look like a
guy because she didn’t understand that I could compete
and still look feminine. After seeing me on stage she
started crying with happiness and has supported me
Lives: New York
Born: Lima, Peru
Marital Status: Very happily married
with son, Brandon
Education: BA Physical Education
Age: 35
Height: 5’4”
Weight: 110 lbs
Where do you go from here?
My next goal is to the talent agents are helping me to
become fitness model and spokes person. I am currently
working on ways to give back.
How can our readers learn more about you?
www.trainingbyamelia.com
What is your passion? What makes you tick?
My passion has always been and will always be to compete and to help other women reach their fitness goals.
Sum up your philosophy of fitness in one sentence?
Fitness is not just for the body, but also for the mind
and soul.
What else do you want the readers to know about
you?
I love to eat raw oysters (usually 30 or more) which is
probably why the owners of the local all-you-can-eatbuffets cringe when they see me coming!
amelia powers
55
L-ARGININE
The amino acid L-arginine is considered the most potent
Nutraceutical ever discovered, due to its powerful healing
properties, and is referred to by scientists as the Miracle
Molecule. The remarkable properties of L-arginine were
validated by the 1998 Nobel Prize in Medicine, and since
then have created a frenzy of interest in the Pharmaceutical and Nutraceutical fields.
Medical researchers have gathered enough clinical
evidence to bring L-arginine to the forefront of modern
medicine as an accepted treatment for a variety of human
ailments. The L-arginine phenomen is changing standard treatment methodologies in heart disease, immune
function, adiposity-generated diseases, genetic growth
deficiencies, high blood pressure, sexual disfunction,
and human aging.
Columbia University refers to L-arginine as the
“magic bullet” for the cardiovascular system. Over
10,000 L-arginine citations were complied by Columbia
University researchers in their quest to document the
clinical benefits of this simple amino acid. It is now taught
to medical students at Columbia University College of
Physicians and Surgeons.
The Nobel Prize landmark discovery of the functions of Nitric Oxide (NO) elucidated the fact that without
NO, human life would be impossible. Even more revolutionary was the irrefutable evidence that L-arginine is the
body’s chief source for creating Nitric Oxide.
56
Twenty years ago, the
idea that a simple and humble
amino acid could change
the face of medicine would
have been dismissed. Now,
physicians, researchers, and
scientists are embracing the
effectiveness of L-arginine
and its use has become mainstream.
The efficacy of L-arginine as a therapeutic agent
has been validated by thousands of clinical studies.
The benefits and functions
attributed to oral ingestion
of L-arginine include:
• Precursor for the synthesis
of Nitric Oxide (NO)
• Stimulation of the release
of the most important antiaging hormone in the body, growth hormone.
• Improves immune function
• Reduces healing time of injuries (particularly bone)
• Reduces risk of heart disease
• Natural Alternative to Viagra
• Increases muscle mass
• Reduces adipose tissue body fat
• Helps improve insulin sensitivity
• Helps decrease blood pressure
• Alleviates male infertility, improving
sperm production and motility
OBESITY, GH, & L-ARGININE
Obesity is characterized by increased levels of insulin (high glycemic foods and drinks) and by
subnormal growth hormone (GH)
release. Insulin promotes fat and
carbohydrate storage while GH
stimulates lipolysis (fat-burning).
The insulin/growth hormone ratio
is significantly higher in obese
humans than in lean humans. The
combination of high insulin and
low GH exacerbates the obese
condition. L-arginine is the
main oral agent responsible for
restoration of GH in humans, and administration of 8 to
12 grams of free form L-arginine taken at bedtime on an
empty stomach 30 minutes prior to Delta sleep reinstates
normal GH levels.
Pharmacology, 1988, 36:2, 106-11
57
58
59
I
n my last article, I provided you with the first four weeks
of an 8-week training plan that I designed to put you on the
fast track to bodybuilding results.
Before we started the program however we embarked on a
one week “Active Recovery Phase” in which you only trained
with weights twice a week on a full body routine in order to
rejuvenate and prime the body for what is about to come. We
then proceeded to the “Loading Phase”, which was four weeks
in duration and consisted of a high volume routine with short
rest between sets. Training volume gradually increased over
the course of these weeks in order to stress the body almost to
the point of overtraining.
We will now finalize this program with a heavier weight,
lower volume and slower paced phase called the “Growth
Phase”. By reducing the volume, this phase allows the body
to catch up and use its extra adaptive energies (the ones built
up during the weeks of the loading phase) to super compensate
by growing extra muscle size and strength. In other words,
we are using the body’s own defense mechanisms to help our
bodybuilding cause.
Monday: Legs
Weeks 6-8
Modified Superset:
• Squats (Wide Stance)4 x of 10, 8, 6, 6 reps (120 sec. rest)
• Lying Leg Curls (Toes In) 4 x of 10, 8, 6, 6 reps (120 sec. rest)
Modified Superset:
• Barbell Lunges3 x of 10, 8, 6 reps (90 sec. rest)
• Single Leg Curls (Toes Out) 3 x of 10, 8, 6 reps (90 sec. rest)
Modified Superset:
• Leg Press (Close Stance) 3 x of 10, 8, 6 reps (90 sec. rest)
• Stiff Legged Dead-lifts 3 x of 10, 8, 6 reps (90 sec. rest)
Tuesday: Chest, Back, and Calves
Modified Superset:
• Incline Barbell Bench Press 3 x of 10, 8, 6 reps (90 sec. rest)
• Low Pulley Rows 3 x of 10, 8, 6 reps (90 sec. rest)
Modified Superset:
• Chest Dips 3 x of 10, 8, 6 reps (90 sec. rest)
• Wide Grip Pull-ups to Front 3 x of 10, 8, 6 reps (90 sec. rest)
Modified Superset:
• Flat Dumbbell Bench Press 3 x of 10, 8, 6 reps (90 sec. rest)
• Chins or P-downs 3 x of 10, 8, 6 reps (90 sec. rest)
• Calf Press (Toes Straight) 4 x of 12, 10, 8, 6 reps (90 sec rest)
Cardio: 30 minutes at target heart rate
Wednesday: Shoulders and Arms
Modified Tri-set:
• Seated Military Press 3 x of 10, 8, 6 reps (90 sec. rest)
• Upright Rows 3 x of 10, 8, 6 reps (90 sec. rest)
• R Delt Machine Lat Raises 3 x of 10, 8, 6 reps (90 sec. rest)
Modified Superset:
• E-Z Preacher Curls 4 x of 10, 8, 6, 6 reps (90 sec. rest)
• Triceps Pushdowns 4 x of 10, 8, 6, 6 reps (90 sec. rest)
Modified Superset:
• Zottmann Curls 4 x of 10, 8, 6, 6 reps (90 sec. rest)
Execution note: start with the dumbbells palms facing down as if you were
going to do a reverse curl but start rotating the wrist as you lift the weights.
The final position is the same one as that of a regular dumbbell curl.
• Lying E-Z Triceps Exts 4 x of 10, 8, 6, 6 reps (90 sec. rest)
60 60
New Year’s
Resolution
Body
Re-Engineering
Training
and Diet
part 2
Thursday: Abs and Cardio
Tri-Set:
• V-Ups 3 x of 10-25 reps (no rest)
• Bicycle Crunches 3 x of 10-25 reps (no rest)
• Rope Crunches 3 x of 10-25 reps (1 minute rest)
Friday: Legs
Modified Superset:
• Squats (Wide Stance) 3 x of 10, 8, 6 reps (90 sec. rest)
• Lying Leg Curls (Toes In) 3 x of 10, 8, 6 reps (90 sec. rest)
Modified Superset:
• Barbell Lunges 3 x of 10, 8, 6 reps (90 sec. rest)
• Single Leg Curls (Toes Out) 3 x of 10, 8, 6 reps (90 sec. rest)
Modified Superset:
• Leg Press (Close Stance) 3 x of 10, 8, 6 reps (90 sec. rest)
• Stiff Legged Dead-lifts 3 x of 10, 8, 6 reps (90 sec. rest)
• Seated Calf Raises 3 x of 20, 15, 10 reps (75 sec. rest)
Saturday: Upper Body
• Incline Bench Press 3 x of 10, 8, 6 reps (90 sec. rest)
• Chin-ups with Reverse Grip 3 x of 10, 8, 6 reps (90 sec. rest)
• Chest Dips 3 x of 8-12 reps
3 x of 10, 8, 6 reps (90 sec. rest)
• One Arm Db Row or Pulley Rows 3 x of 10, 8, 6 reps (90 sec. rest)
• Military Press 3 x of 10, 8, 6 reps (75 sec. rest)
• Bent Over Lateral Raise 3 x of 10, 8, 6 reps (75 sec. rest)
• Zottman Curls on Incline Bench 4 x of 10, 8, 6, 6 reps (90 sec. rest)
• Triceps Pushdowns 3 x of 10, 8, 6 reps (90 sec. rest)
Sunday: Abs and Cardio
Tri-Set:
• Knee-Ins 3 x of 10-25 reps (no rest)
• Bicycle Crunches 3 x of 10-25 reps (no rest)
•Swiss Ball Crunches 3 x of 10-25 reps (1 minute rest)
WEEK TO WEEK DIET AND CARDIOVASCULAR TRAINING ADJUSTMENTS
Cardio
If you are losing body fat at the rate of 1-2 lbs per week then keep cardiovascular
activity at 30 minutes six times a week. Otherwise, you can increase it to 45 minutes
every day.
Again, remember to work hard and try to bring your heart rate to 85% of your maximum.
Diet
If you lost 1-2 lbs last week, then keep the diet the same for this week and do not change
a thing. If you are not losing at least one pound bodyweight per week it’s time for another
calorie adjustment in the neighborhood of a 100 - 200 reduction. These calories will
come from the starchy carbohydrate department so we are looking to reduce between
25-50 grams of carbs per day taken out evenly from the 6 meals with carbohydrates.
This reduction will happen even over your high calorie days.
WHAT TO DO AFTER WEEK 8?
I would suggest that after week 8 you take some good “After” pictures so that you can
visually assess your progress. Then decide if you’d like to keep losing fat or if you’d
like to shift your focus solely on gaining muscle.
A) Further Fat Loss: If you decide to keep losing fat then increase your calories by
adding 10 grams of carbohydrates to each meal. Then reduce cardiovascular activity
to 5 sessions of 30 minutes. After the Active Recovery Week, increase cardio to 30
minutes every day for weeks 1-3 and then increase to 45 minutes for weeks 4-8. As
far as the diet, refer to the diet adjustments specified for the following weeks in Parts
I and II of this article ad make the necessary adjustments after week 1. Note that the
cardiovascular exercise this time around will be higher in quantity.
B) Exclusive Muscle Gain: If instead you decide to embark on a muscle gaining phase,
then increase your calories by 300 in the form of carbohydrates evenly throughout the
day and reduce cardiovascular activity to 30 minutes, 3 times a week. You will keep
cardiovascular activity at this level. As the weeks go by, assess if you need to further
go up in calories based on your progress. After the first two weeks, you should not be
gaining more than ½ - 1 lb per week. Otherwise you risk gaining too much body fat.
The optimal caloric intake will be the one that allows for an increase in body weight
with minimum increases in the caliper readings. If body fat is increasing too much,
then decrease calories by 100 in the form of carbs (so that means taking 25 grams of
carbs off from the diet).
Cardio Note:
Try to bring your
heart rate from 75% to
85% of your maximum:
(220-age) x .85 = beats per
minute at 85% of max.
Try to get better at the
activity and burn more
calories every time you
do it.
Should I Keep The Same Exercises For The Sec. Time Around?
For maximum benefit, change a few exercises around and/or shift the order of the
existing ones. Leave the rest of the workout parameters (such as sets, repetitions and
rest in between sets) the same.
Conclusion
I hope that you greatly benefited from this program. As you can see, it takes more
than just a simple diet pill or supplement to make the bodybuilding gains that you are
looking for. However, if you consistently apply the right program, the achieved results
can be considered dramatic or almost “magical”.
When you finish the program feel free to drop
me a line at hugo@hugorivera.net to let me
know how you liked it.
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.
TRAINING NOTES:
• For these routines, we will be using modified supersets. In a modified superset, you perform the first exercise, rest the prescribed period, move to the second
exercise, again rest for the pre-determined amount,
and go back to the first one. You continue in this
manner until all sets are done.
• If unable to perform in modified superset fashion
due to working out at an extremely busy gym, then
simply do straight sets resting for the prescribed
amount of time.
• Because of the slower pace of these routines, they
will take 60 minutes to complete.
61
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